California Triathlon Q3 Newsletter

Quarter 3 | July August September

NEWSLETTER

Summer Session / Fall Forward Rock N’ Roll LA | 3

C3 - Charity Club Cahllenge | 4

POSE TRAINING |6

COACH CRAIG | 8

VOLUNTEER | 10

TRAIN | 12

CAL TRI GEAR | 13

Support Providers | 16

Questions? Hellos?

President: Thom Richmond president@catriathlon.com Vice President: Anne Rogers vp@catriathlon.com Treasurer: William McBride treasurer@catriathlon.com Charities: Mike Cruz-Herrera Fundraising: Mackey Gaines Train: Brendan Heisler train@catriathlon.com

The ITU World Triathlon Series is an innovative series that allows the world’s top athletes to compete head-to-head on an ongoing basis. San Diego was the second stop in the 2012 season and feature Age Group Sprint and Olympic distances races along with Elite Men and Women’s races. This year, thanks to some great Cal Tri athletes, we were presented with an award for participating in the Global Club Challenge!

Race: Anthony Esquivel race@catriathlon.com Special Events: Open Marketing: Lisa Yeh marketing@catriathlon.com Volunteer: Memory Carver Volunteer@catriathlon.com Support Providers: Sharon Wong sponsors@catriathlon.com

Newsletter Drop Box

Contact us at:

marketing@catriathlon.com

Newsletter Editor: Diana Jones Cover Photo Credit: Ironman Athlete Brad Hines www.bradhines.com Follow us at: http://twitter.com/#!/catriathlon

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Find updtes at: http://www.facebook.com/groups/californiatriathlon

July / August / September 2012

Rock & Run with California Triathlon

a community service group with a multisport habit catriathlon.com

ROCK ‘N’ ROLL LOS ANGELES HALLOWEEN 1/2 MARATHON - OCTOBER 28TH, 2012 California Triathlon is pulling out all the stops to support you at the LA Rock ‘n’ Roll Half Marathon. Take $10 off registration by using the ROCKCALTRI discount code and enjoy complimentary benefits including free daily group trainings, carb load dinner, course preview, the wildest on-course race support from 50 Cal Tri volunteers and special partner deals on gear/swag. It is limited to the first 100 registrants so act today!

California Triathlon 12 Week Half and Full Marathon Training Program

• GROUP TRAINING: Free daily group training and support to make sure everyone is prepared for that big race. On race day you will be cheered along the course by the Cal Tri volunteers and cheer squads. This is a friendly group and there is always room for one more smiling face.

For runners who want a more intensive training regimen we offer a coached, fee-based 12 week Half and Full Marathon Training Program training program preparing you for a half or full marathon.

• DINNER: In celebration of our LA Rock ‘n’ Roll Half Marathon Runners (FREE salad, pasta and dessert pre-race carb loading for the first 100 runners who register using the ROCKCALTRI code)

This plan will augment your exsiting training program focusing on speed and the POSE running technique.

Each session is coached by Jeanette Shelow-MacDougall

• COURSE PREVIEW: Join us for several course previews with the nutrition and sport drink provided • CHEER STATION: This year’s theme is “The 80’s” • SPECIAL PARTNER DEALS: From Brooks & Run With Us To Register

http://runrocknroll.competitor.com/los-angeles

(Certified Pose Instructor).

To learn more:

www.catriathlon.com

Enter Discount Code:

ROCKCALTRI ($10 discount with code)

NEED A PLACE TO STAY? If you live outside the Los Angeles area and register using ROCKCALTRI, Cal Tri will coordinate a local place to stay the night before the race. Limited to the first 100 people. We want all our friends from outside the area to come and enjoy the party!

All Rights Reserved, California Triathlon. For more information, visit catriathlon.com. Find us on facebook: California Triathlon

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2012 C3 - Charity Club Challenge

The triathlon community has a big heart and in order to recognize all the work being done by triathlon clubs, Cal Tri Network and USAT Southwest are pleased to co-host the 2012 Charity Club Challenge (C3) on October 14, 2012 at TriEvents in San Dimas, CA. The first-ever Charity Club Challenge will take place at Bonelli Park on October 14th, in conjunction with the Boneli Olympic Distance and Steamboat Express triathlon. Racers will be treated to either an Olympic distance race, or a race similar to a sprintdistance triathlon. Additionally, individual results will be totaled within registered clubs to determine the overall club winner, spanning males and females at both distances, as well as relays.

We will be having a cookout with all the clubs afterwards, along with entertainment for the whole family!

Finally, we (along with other participating clubs) will be using this event to present our various charities with annual donations, including CAF, Foothill Unity Center, Union Station Homeless Services, Children’s Hospital and Blind Stokers. It is a great opportunity to give back in a meaningful way.

Purpose: This club competition recognizes the work the triathlon community & triathlon clubs in particular do in supporting various good causes. Media, political figures, charities & even a little Hollywood star power will be on hand to watch the action and help recognize the groups that make such a big difference in their communities. It is a chance for your you and your club to shine on and off the course.

Race Rules: The rules are simple. For the team event, team lists are submitted by 7:30am race morning. The top 3 men’s and women’s times from the Olympic race plus the top 3 men’s and women’s times from the Sprint race + the top mal e and female Olympic relay times are added to give a team score. The top 3 combined team scores make the podium and earn hardware.

Celebration: Post race food will be provided for all participants and CTN and USAT are providing a family fun area for the family and kids to have a great time and enjoy some post race treats, and maybe even a jumper/bouncy castle!

Location: Bonelli Park in San Dimas (Los Angeles)

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July / August / September 2012

BONELLI OLYMPIC DISTANCE: Promotional Pricing: • Swim 1.5K From July 1 – July 8 there is a promotional pricing window • Bike 40.13K (3 laps around park) to support this event. During this window no club discounts • Run10K apply. Pricing is as follows: Championship $100.00 Tri Express $88.00 Championship Relay: $165.00 Tri Express Relay: $135.00 After July 8th, use promo code CAT2012 for 10% race entry.

STEAMBOAT EXPRESS DISTANCE: • Swim 300 Meter • Bike 13.91K (1 Lap around park) • Run 5K Check-In opens AT 6:30 AM. FIRST WAVE starts at 8:00 AM.

Club Recognition: This event is a great opportunity for your club to be recognized for the work you do in the community. We are planning for TV, print and electronic media coverage as well as an outbound mailing of 20,000 triathletes in California.

Race format: It will be fantastic to watch mainly clubs from all over California battling it out at the end of the season for bragging rights. The format is really straightforward and 1st, 2nd and 3rd place prizes will be presented to the teams that bring the fastest 12 individuals ~ 3 men + 3 women at both the Olympic & Sprint distances and 2 relay teams (men + women). There is already a little bit of smack talk about the Challenge part of the event.

Olympic: Top 3 Men Top 3 Women

Top Men Relay Top Women Relay

Express:

Top 3 Men Top 3 Women

Charitable Component Benefiting: A number of the clubs already committed are inviting representatives of their charities in order to present a fundraising check or in some other way recognize the good work that is taking place. Cal Tri has coordinated a little star power to be involved and to increase awareness of the charity and your relationship with that charity. It is a great opportunity to give back in a meaningful way. Charities include CAF, Foothill Unity Center, Union Station Homeless Services, Children’s Hospital, and Blind Stokers.

Race Info: www.trievents.com To Register visit: http://www.active.com/running/san-dimas-ca/-bonelli-olympic-distance-and-steamboat-express-triathlons-2012 For more information, please visit us at http://www.Catriathlon.Com/C3--Trievents.Html or contact: Darrell Myrick darrell.myrick@wcpd.org (626) 523-4158

www.catriathlon.com

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Thinking of running a half or full marathon this year? Or training to run faster, smarter in your Triathlons?

California Triathlon will be teaming up with Coach Jeanette Shelow-MacDougall for a 12 week training program preparing runners for either a half or full marathon. These sessions will augment your existing training program focusing on speed and technique. Each session is coached by Jeanette Shelow-MacDougall, a certified Pose Method Running instructor.

We kick off this quarter, with an interview with Jeanette and what inspired her to become a Pose Instructor.

Q: As a certified Pose Method Running Instructor, can you please tell me a little about yourself ? How did you get into running?

A: I have been running since I was a toddler! However, I didn’t become serious about it until I started doing triathlons.

I ran in college for fitness: it was required of all swimmers for preseason conditioning. Then I ran to keep “in shape” for body building. Finally, I committed myself to running when I started doing tri’s. At first. I trained myself. And after a year, I saw minimal improvement so I hired a coach! That was the beginning of running efficiently. And my introduction to Pose. My times went from 9:30 minute/miles to 5:55 minutes/mile on the track!

Q: How would you best describe the Pose Method of Running and it’s benefits for those who’s never heard about Pose?

A: Pose method, simplified, is to learn how to run most efficiently. In learning POSE you will then place less stress on your joints thus preventing injuries common to the sport .

Q: What races do you have for the upcoming year that you’re most excited about and why?

A: USAT nationals in Vt. LA TRI , Malibu TRI, and USAT worlds in NZ

Q: What inspires you on a daily basis to run?

A: I love Feeling strong, fast and in shape! I feel like a little kid whose just learned to ride her first "big girl" bike.

Thank you Jeanette. To find more about Pose, visit www.CAtriathlon.com.

POSE RUNNING METHOD BENEFITS - Prevent overuse injuries - Move faster with less effort - Unlock your natural potential - Get better results Cost: $150 for the 12 week program

12 WEEK TRAINING PROGRAM HIGHLIGHTS: - Innovative Pose running technique will be the basis for the 12 week training program.

- Personal, weekly individual time with Coach Jeanette - Timing. April 30-Jul 22 session in time for San Francisco or Rock n’ Roll Chicago - Training flexibility, Social atmosphere, Free Gear and more!

Sign up at Active.com or find out more information at www.catriathlon.com/run-12-week-program.html.

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July / August / September 2012

RACE CODES & DISCOUNTS!

Orageman 2012: This year’s event will be held at Doheny State Beach in beautiful Dana Point, Ca. This classic South Orange County venue offers a true taste Southern California. The race features a 1.2 miles open-water swim in the waters off Doheny State Beach, an epic, “e-ticket” bike ride from the coast to the National Forest on majestic Ortega Highway. This is a one-of-kind closed bike course where athletes will get to challenge themselves to the top of the mountain (approximately 2,500 elevation with a 10 mile climb with about 3-5% grade. This year’s run course is flat & fast; athletes will run along the beach (approx. 1 mile) and on a protected pathway on Pacific Coast Highway. Race includes half-distance Triathlon, Triathlon Relay & Aquabike categories.

Last year’s participant’s loved the event and we are looking forward to another worldclass event.

California Triathlon Club Members get 15% OFF (that’s $44.25!). Enter code at checkout: OM12CALTRI For more information and to register, visit our website: http://www.orangemantriathlon.com. www.catriathlon.com

Rock N’ Roll Pasadena 1/2 Marathon: February 16, 2013 $10 Off Race Entry Promo Code - ROCKCALTRI Wildflower Triathlon: May 3rd, 2013 $25 off Race Entry Promo Code - WFCLUB25 7

C Tip

COACH CRAIG “Remember what really matters...”

I like to do a lot of reading about triathlon, particularly when respected coaches talk about what it takes to improve performance. In these discussions, you’ll see terms thrown around like periodization, intensity zones, lactate threshold, and other concepts that might make it seem like you have to have a PhD in order to train for a triathlon! That’s not true, of course!

What I’ve found is that, while many of the details covered in these discussions are important at the advanced level (and interesting to those of us that find them interesting), practically speaking, they aren’t as important as a few key underlying themes that should make up any training plan. As long as your training plan (or training non-plan) has some elements of these key concepts, you’re going in the right direction.

1. Consistency - Endurance training is a continuous process. The athlete that can get out the door day-afterday, month-after-month, and year-after-year will see improvements in his or her performance. Athletes that respect their current limitations and find an appropriate balance between life and training avoid injury and burnout, and can keep progressing for years.

2. Progressive Overload - Training your body to go faster and further is a process that takes time. Take an honest look at your fitness level, and gradually increase your workload over the year (or years?) to faster speeds and longer durations.

3. Specificity - The funny thing about the body is that when you swim, bike, or run, you get better at swimming, biking, and running! Taking this idea a step further, to best prepare yourself for the demands of race day, your workouts should simulate different components of your race, whether it be a similar terrain, intensity, and/or duration you expect to face on race day.

4. Variety - If you did exactly the same workout every time you stepped out the door to train, your improvement would plateau after a couple months. Your body needs to be stressed in new ways to continue improving in fitness. You should include variety not only throughout the week, but also throughout the year.

There are many ways to train and follow each of these principles. Pick an approach that agrees with you and the time you have available, and get out the door and train!

- COACH CRAIG 8

July / August / September 2012

www.catriathlon.com

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GET INVOVLED / VOLUNTEER We are almost half-way through triathlon season and would like to thank the following volunteers who have generously given their time this year to support fellow athletes: Sergio Arias Maggie Bobbin Craig Bond Boris Boresoff & Family Jennifer Bowen John Carlisle Zachary Carter Rosario Castaneda Rene Castillo Jennifer Castro Wade Chamberlain Moogega Cooper Michael Cruz-Herrera Sarah Davis Christina Desiderio Sylvia Do Zack Duchene Julie Espinoza Anthony Esquivel IV Doug Freeman Andie Freeman Shannon Gallagher

Talia Gibas Lisa Gilmore Michael Gist & Family Mandy Grantz Mary Green Karina Guiterrez Han Han Ekaterina Hardin Brendan Heisler Michael Hochman John Hong Jo'Se Keith Caritta Lee David Lee Eliot Lee Kevi Litam Jason Lomheim Scott Mahr Sharon McNary Darrel Myrick Carlo Octoman Angela Ontiveros

Craig Pansing Veronique Piercy Michele Pusateri Thom Richmond Tracy Rodriguez Brian Rogers Thomas Rogers Ton Rudd Mark Ryne Mark Shainman Harrison Shao Jeanette Shelow-MacDougall Jon Silva Andrew Vago Rachel Vago Marta Vasquez Jay Villanueva Christopher Wang Matthew Wong Brett Woodlief Lisa Yeh Menooa Zakarian

We are always looking for volunteers! Not only do volunteers get to support CalTri members, our volunteers get invited to exclusive volunteer-only events, as well as entered into volunteer-only raffles for great prizes. These volunteer raffles will be held each time Cal Tri has a raffle. There are so many ways to get involved.

Race Volunteers: Pitch in on race day with CalTri. This could mean handing out water and food at an aid station, cheering for race participants or handing out medals with your fellow Cal Tri members. Generally takes about 2 – 5 hours, depending on the event.

Race Coordinators: Duties include finding and organizing volunteers by sending out emails, posting on Facebook and serving as a liaison between the race officials and your volunteer team. This generally takes a couple of hours spread out over the course of 2-3 months, plus volunteering on race day.

Race Committee: This involves reaching out to race directors of races on our race calendar via email or phone and negotiating discounted race fees. This is ongoing, but takes only a few hours over the course of 3-4 months.

Volunteer Coordinators: Volunteer coordinators manage volunteers no matter where they are – either at races, social events, training or marketing. They also ensure that we reward our volunteers for their time!

Volunteers needed for upcoming races: Rock N’ Roll LA, & Tri-Events. (Tri-Events, Volunteer and Get a Free Entry!)

To sign up & volunteer, visit us at www.catriathlon.com/volunteer. Questions, please contact Memory Carver at carver.memory@gmail.com.

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July / August / September 2012

www.catriathlon.com

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T Tri

TRAIN WITH US - Brenden Heiser Swim. Bike. Run. Everyday.

Have a Race coming up? Train with California Traithlon. There’s an opportunity to swim, ride or run with a fellow California

Q: As training director, how did you get started, your races, what inspires you to

train/race.

A: Growing up in a rural Virginia, Brendan developed a passion for the outdoors and running early. This passion paved the way for a short college career, several sprint triathlons and several marathons. Brendan found what he is most passionate about; triathlons and competition. Several 70.3's and Lake Tahoe full Ironman are in store for Brendan in the next year.

Q:What are some of the 20 week training sessions during the week?

A: On MWF we have 2 swim programs, one at OXY and the other in San

Dimas. We have running every Monday at Run With Us, Tuesday at South Pasadena Track, Thursday at A Runners Circle run and Sunday morning runs over the 210 area. We have brick workouts every T,W,TH - Griffith with NBC Universal, Rose Bowl with LA Tri and Bonielli with inland Inferno (respectively).

There is an organized group cycling ride every Saturday. We are in the process of adding a few more cycling rides as well. most up to date can be found here : http://www.catriathlon.com/calendar.html

Q: What can we expect with summer in full swing from new/beginner athletes looking to swim or bike?

A: There is a lot going on for beginners who are new to biking, swimming or tris in general! A good orientation for biking

are the brick workouts. These are usually small groups that are eager to help anyone who is in need. You level of skill does not need to be high in order to train at these. The ride routes are simple short loops or out and backs so no one will get lost or fall to far behind. Then after a hour on the bike we will run 3-4 miles to test the legs after a little ride.

Oxy and Covina - both paid programs - are great. Oxy and Covina are fully coached so it would be perfect for anyone looking to get better at swimming. The coach will help analysis stroke and let you know how to get better.

NBC U at Malibu is another perfect beginner workout - though more advance than the pool - we ask everyone be able to swim 800 meters straight before doing an ocean swim for safety reasons. But anyone is welcome to come jump on the bike afterwards in order to cruise the flat, bike friendly PCH. There are groups with speeds for everyone.

Q:The best thing about training in groups?

A: Training groups are a great motivational tool and a great way to meet others interested in your sport. Seeing how everyone is doing and meeting people will help you get motivated to make the effort to get to a training.

For more information about all our training opportunities, getting in shape, beating your PR, or podium visit: http://www.catriathlon.com/training.html.

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July / August / September 2012

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CALIFORNIA TRIATHLON APPAREL So many ways to lookin’ fly

Side

Front Front

Back

Back

Back

Last Kit order for 2012!

Kit orders will open July 9th and close August 5th, 2012.

Orders are expected to arrive first week of October in time for C3! Please contact Brett Woodlief at: brett.woodlief@gmail.com and include “CA Tri Kit Order” in the subject line of the message for all inquires, sizes or orders.

Short Sleeve Cycling Jersey $40 Tri Race Top $40 Tri Shorts $40 Tri Kit $80 Arm Warmers (Unisex) $20

Cal Tri Singlets at Run with Us! Pick up a Cal Tri singlet at Run with Us. Perfect for summer workouts or your everyday wear.

They are $29.99 each.

Women singlets are on the way.

Find it at: Run with Us 235 North Lake Ave., Pasadena, CA

www.catriathlon.com

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Photo Credit: RF Joyce Photography

TRIATHLON Check List What to Bring To

Transition for: Passing up the person beside you Cliff Bars

for: Getting your run on’ Brooks Running

for: Protecting that inner voice that tells you IM’s are possible - Specialized Helmet

for: Protecting that baby skin Blue Lizard SPF

for: The Sunshine - Oakley Radar for: Seeing the fishes below for: Staying dry. USAT Triathlon Towel

www.catriathlon.com

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SUPPORT PROVIDERS The California Triathlon Network membership wants to extend our sincerest appreciation to our support providers. These public-private partnerships are critical to California Triathlon's mission as a community service group with a multisport habit.. THANK YOU!

Visit www.CaTriathlon.com for updates & support information.

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c Faster Stronger

Support Spotlight - SUBARU - RENICK

RENICK

2% Off Invoice Price Sorta Swag

Q: Tell us about yourself and your interest?

A: I'm 54, a wife and mother of three. I have been active all my life. I biked 10+10 miles to and from work, then took the dog out for a 2mi run. A year ago Alex from Tri-Events asked the Subaru dealership where I worked at the time, to come show cars at the Triathlon being held at Bonelli Park. My boss sent me and two other salesmen. I fell in love with it and began my own form of training. I met the folks from Cal-Tri. We had an immediate connection. At the 2nd race, your [chiropractor/physical therapist] set up under my tent and and our association was set. Cal-Tri is the best!

Q: How did you get started at Subaru?

A: In 2004, when house prices were astronomical, we found a house that we could afford in Lake Arrowhead. My husband

moved and I stayed in Irvine, selling cars. (It makes an interesting marriage.) We had three Subarus, so it made sense to sell Subaru. It is what I drive and what I believe in.

Q: It's awesome that Renick Subaru is a Cal Tri provider. What can members of Cal Tri look forward to?

A: When I moved to Renick Subaru, they accepted my association with both Tri-Events and Cal Tri. Renick Subaru immediately sponsored the tent and decided to offer Cal-Tri members 2% off the invoice price. Whenever Cal-Tri has an event, I’ll be happy to come and hand out water, jelly beans and SWAG.

Q: What's your favorite car of the pack?

A: The Impreza Sport. Since I'm short, it sure is nice to be able to slide my bike into the back of the car or lift it onto the roof

rack. It's also great to have All-Wheel Drive and plenty of power while getting great mileage. My daughter does marathons and mtn climbing. She drives a 2004 Sport. My husband hikes the big SoCal mtns and trail runs 2hrs/day. He has driven both Outbacks and Foresters. He likes the Outback best.

Q: Why buy a Subaru?

A: You can go anywhere, anytime and do just about anything in a Subaru. I have driven down messed up dirt/rock roads, up ice/ snow covered hills, around rain-slick corners and I have never lost traction. Subaru's Symmetrical All Wheel Drive is designed from the ground up to give you the best possible handling in any road condition.

Subaru has the highest resale value in the industry. There are WRXs and STIs selling for about the same and sometimes more than the original sale price. There are 10 yr old/200k mi Subarus selling for $2-5000.

Selling Subarus is more than just a job for me. I love to help people find the car that fits their needs. If you have any questions or would like to schedule an appointment to test drive a Subaru, call me. If you already know what you want, I can deliver the car to you anywhere in southern CA. If you're in NorCal and can't get down here, I can order the car and have it drop shipped to your nearest dealer.

Cathy Price Renick Subaru 1100 S. Euclid Fullerton, CA 92832

www.catriathlon.com

cathy.d.price@gmail.com (949)285-3499 Cellphone (714)680-2437 Direct Line

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See you at the next BricNic!