California Triathlon March Newsletter

California Triathlon

March 2014

California Triathlon Newsletter

Introducing the Official Vehicle of California Triathlon CAL TRI 1

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Coaches Corner

Partnerships

Races

Get some great coaching advice from our very own, Darrell Myric ,on Race Day Nutrition.

We check in with Kelly Camunez on upcoming partnerships & promos

Harrison Shao gives us the 411 on upcoming races & discounts

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March 2014

COACH’S CORNER RACE DAY NUTRITION First of all let’s go over the basics. Your race day nutrition starts months before the race; before, during and after your training sessions. Being properly hydrated and fueled before training, practicing taking in liquids and nutrition during training AND consuming high quality nutrition after a workout are all critical. Not only will practicing proper nutrition consumption allow you to train better and recover more quickly, it will also tell you exactly what your body will and will not tolerate. Nutrition is highly individualized and what works for one, or even most, might be kryptonite to another. Experiment, practice, plan and execute.

Darrell Myrick • USAT Certified Coach

Race day: Eat what you always eat before a hard workout – nothing new on race day. During-Race fueling is important for any race over an hour and a half and absolutely critical for half and full ironman distances. We all start with near 2,000 calories of glycogen stored in our liver and muscles, but 2 hours of intense racing will pretty well wipe that out. Your body is prepared to draw on reserves, but needs carbohydrate replacement to keep pace with the hours of demand that longer distance races place on our bodies. Replacement is then the key, and the subject of volumes of sometimes contradicting evidence and information.

“How much is the proper nutrition for you?”

Absorbing calories during the intensity of a race is more difficult than normal absorption.

During intense physical exertion blood is diverted away from the digestive tract and to the extremities. Too many, or the wrong kind of calories will create a backlog of undigested food and that food has its own way of solving the backlog, and that will be either up or down…. Both unpleasant during a race.

The key then is to determine what and how much is the proper nutrition for you. The calorie range is generally between 200 – 350, and that is a good starting point, but if you would like to get more scientific start with 0.6 grams of carbohydrate, per hour, per pound of body weight on the bike and half that for the run. Less on the run as the bouncing makes digestion even more difficult. Don’t forget sodium either, the content of your fuels should be at least 8 milligrams per gram of carbohydrate.

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March 2014

Gels, drinks, bars, blocks and even normal food are all options. Test them on long rides and runs, and especially long bricks and race previews. See what works for you, have a plan and race your plan.

Hydration is also critical and as highly individual as caloric intake. There are sweat rate tests and scientific formulas that are available, but what it comes down to is that you have to know your own body and match your personal needs to the race day conditions; temperature, humidity and course difficulty all factor in. My solution is the “P” test. I drink at constant rates, a watch timer is great, and make sure I have to pee once on the bike during a half -ironman distance race and twice for a full. It is highly unscientific, but is simple and it works for me as well as many successful athletes.

Tip – All quality races advertise the type of nutrition available on the course. Find out early and give those items a try in practice. If you can tolerate those items and can work them into your plan, you will not be forced to carry the extra weight or have the inconvenience of having to stop for a special needs bag somewhere on the course.

-Darrell Myrick

Have more questions?

Contact our coach’s board: http://www.californiatriathlon.org/leaders-coaches--resources.html

N utritio nist- M o nic a L ee Sports Nutrition Certified Masters in Nutritional Science Licensed Registered Dietitian Nutritionist, August 2014

Contact Monica

• • • • •

Nutrition Counseling Snack and Meal Planning Cooking and Snack demos Racing nutrition/ hydration How to find the right foods for you and your family in the grocery store • Periodized nutrition based on your training schedules Medical Nutrition Therapy for 3 disease management

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March 2014

California Triathlon & XTERRA XTE RRA teams up with us for the month of Marc h Be sure to check the CalTri Facebook page throughout the month of March to be entered to win one of the following Xterra Wetsuits' prizes.

For any wetsuit purchased from Xterra during March 15 – April 15th using the discount code, CCALTRI, $25 will be donated to CalTri to help fund additional events and other perks for our members!

Giveaways: Week 1: March 2 - 8: Lava booties, mesh bag and wetsuit hanger Week 2: March 9 - 15: Tripack Week 3: March 16 - 22: Lava Pants Week 4: March 23 - 29: Full

http://www.fac ebook.c om/C aliforniaTriathlon

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CAL TRI 1 The offic ial vehic le of C alifornia Triathlon With the support of Longo Toyota & Sport Chalet, we were able to create CAL TRI 1, the official vehicle of California Triathlon. CAL TRI 1 will be providing support to all of our members & athletes at races, events, and all California Triathlon functions including: 14 Featured races, 7 Epic Rides, Club Summit, Aquathon, Charity Club Challenge, Zuma Beach Workouts, Rose Bowl Events, Ride MS, Rose Bowl Legacy Cycling Challenge/City of Hope, Sport Chalet Triathlon 101 Clinics, BricNics, and more.

As CalTri’s official automotive partner, Longo Toyota is offering special VIP pricing of all Toyota & Lexus models to our members. For details and sales inquiries, please contact Steven Hess at stevenhess@longotoyotaca.dealercrm.com or call 626-580-6090. http://www.c aliforniatriathlon.c om/c al-tri-1-vehic le.html

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RACES Greetings California Triathlon, I hope you had a great winter! We had a successful 2013 season with many people experience firsts, PRs, and podiums. Huge numbers came out and dominated the LA Tri Event Series, 30 experienced a VIP bus ride to and from LA Triathlon, huge participation with 200+ runners at the Rock and Roll Los Angeles, and ending the year with 192 athletes at HITS Palm Springs with a weekend stay at the JW Marriott. Cal Tri athletes of all levels were training and racing together with great camaraderie.

So what does California Triathlon have in store for 2014? We have unveiled 14 Featured Races that California Triathlon will be unveiling the red carpet for you. There are 200+ race discounts on the CaliforniaTriathlon.org website. If you have volunteer at the Rose Bowl, you will get priority access to the VOGO that includes $31,000 worth of race entries.

Be sure to RSVP on the calendar to get news and information about the event. If you have any questions or wish to be part of the Race Team, send me an email at race@californiatriathlon.org.

2014 might be the year of the Unicorn‌

Harrison Shao race@californiatriathlon.org

2014 California Triathlon Kits California Triathlon cycling & triathlon gear is available to order through April 13, 2014.

Everything is 40% off list price from Voler. You can get a full tri kit for only $68.00

Orders arrive the week of May 16, 2014 and ship directly to you!

ORDER HERE

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2014 FEATURED RACES 03/29/2014

Ironman 70.3 Oceanside

04/06/2014

Rock n Roll San Francisco

04/13/2014

LA Tri Series #1

05/10/2014

LA Tri Series #2

06/01/2014

Rock n Roll San Diego

06/08/2014

LA Tri Series #3

07/13/2014

Vineman 70.3

08/17/2014

Hansen Dam Triathlon

09/13/2014

Malibu Triathlon

09/21/2014

LA Triathlon

10/05/2014

Rock n Roll San Jose

10/12/2014

2014 Charity Club Challenge/BOD

10/26/2014

Rock n Roll LA

11/16/2014

Ironman Arizona

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March 2014

UPCOMING RACES March 9

Stanford Triathlon-Draft Legal

March 29

70.3 Oceanside

March 30

California Triathlon Aquathon

March 30

Tri-Events Race Preview-hosted by Cal tri post Aquathon

May 2-4 June 13

WildFlower Triathlon Club Summit-Vineman 70.3

Check out our calendar for more information: http://www.californiatriathlon.org/calendar.html

WILDFLOWER Triathlon Discount Code: club2014

TRI EVENTS SERIES –

ROCK N ROLL SERIESNATIONWIDE

Registration Open

Discount Code: CALTRI

LOS ANGELES CHAMPIONSHIP & TRI EXPRESS TRIATHLON SERIES April 13th, May 10th, June 8th 2014

TRIROCK SERIES Discount Code: CALTRI

THE BONELLI OLYMPIC DISTANCE (The BOD) & STEAMBOAT EXPRESS TRIATHLON October 12th, 2014

MUDDY BUDDY Discount Code: CALTRI

Discount Code: CTN2014 8

March 2014

California Triathlon PO Box 70714 Pasadena, CA 91117

For packages please use: 3016 Colorado Blvd.

Pasadena, CA 91107

www.californiatriathlon.org

Contact Us President Vice President Finance Partnerships Races Coaching Marketing

Thom Richmond Bill McBride Christopher Wang Kelly Camunez Harrison Shao Darrell Myrick Christina Desiderio