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MAY 2012

TCSD May Events TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar


3 4 4 4 5

New Members 5 Member Profile 6 A Tale of Fiction 6 Team Solana Announcement 8 Race Reports: CA 70.3 9, 17

Safety First Coach’s Corner: Nutrition Race Reports: Leadman 125 TCSD Spirit

11 16 22 25


SAN DIEGO: LOOKING FORWARD WHILE LOOKING BACK By Thao Vu During the week of May 7, visitors from all over the world will hear the pilot of their airplane announce that they are preparing for landing at the San Diego International Airport. Looking out the window, our visitors begin to see land and vast ocean, houses with Spanish-tiled roofs nestled on hills and vistas, the Sea World tower bearing the American flag, the Coronado Bay Bridge, the ships and reflective high-rises among other images that characterize San Diego from above. So this is the birthplace of triathlon. That claim is about as much as most people know as

BE A PART OF THE ITU WORLD TRIATHLON SAN DIEGO! Whether you are a die-hard triathlon fan, want to cheer on a friend or give back to the community, being a volunteer is a great way to be involved. We are recruiting volunteers to help out during event week and on event weekend. Use this link to access the volunteer sign up sheet, Questions? Please contact Thomas Johnson at

to why this is the choice location for the second ITU World Triathlon Series race of 2012 and the final U.S. Olympic Qualifier. However, as San Diego triathletes helping to host this event, our understanding of the sport’s history will not only inspire our guests but ourselves. As we read “Story of the First Triathlon“, by Jack Johnstone, one of the pioneers of our sport, we see ourselves in this reflection and can appreciate the places which we still enjoy and how our generation is striving to further advance the sport.


Triathlon clubs of all sizes and nations will descend upon Mission Beach in sunny San Diego on May 12th to compete for the crown at the inaugural Global Club Challenge. We know TCSD is the world’s largest, now it’s our chance to

claim the title of ”Best Club in the World“. Agegroup athletes will be vying for the title by competing in the Olympic and Sprint distance races on Saturday morning. At packet pick up, make sure your team is clearly noted as San Diego Triathlon Club. Refer to the ITU San Diego’s website for complete details on the Global Club Challenge.

Now let’s kick some butt!


Thomas T homas Johnson John

619路987路8822 6 19路987路aphics. 882com 2 thomas@mpagr


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MAY 2012 2

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Saturday May 12th, 5-9pm

Sunday May 13th, 8:30am

Tuesday May 29th, 6:00pm

Tuesday May 8th, 6:00pm

The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Gordon will be your leader and is promising a fun-filled morning. Helmets are MANDATORY.

Attention Beginners! How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? HOW DO I GET STARTED? Get the answers to these questions and more at the monthly TCSD Tri 101! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ All questions fair game NON-MEMBERS WELCOME!

Are you interested in learning more about the Tri Club of San Diego, meeting new people, and generally having an awesome time? If so, this is your event! This is a great opportunity to network, gain training partners, and learn the basics about the sport of triathlon! We will give you the inside scoop on the best races and training locations in San Diego, including insider info on the Biggest Race in San Diego! Non-members are welcome, no RSVP necessary!

Event will be hosted by Ignis triathlon apparel. Food, beer, soft drinks and wine provided. After hosted food & drink is finished 20% off on food, $4 drafts and $2.50 Miller Light. Wrist band or TCSD membership card at the door. We’ll be handing out wristbands at the ITU event as well as other TCSD events prior to ITU San Diego.

Location: Sandbar Sports Grill 718 Ventura Place San Diego, CA 90109 map:

Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9am Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map: Contact: Gordon Clark, or

Contact: Amanda Scott, or Brian Diaz,

Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 map: Contact: Questions or comments can be sent to your beginner coaches at

Location: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 map: Contact: Erin H. and/or Steven B.,,

2012 TCSD CLUB RACE SCHEDULE Beginner Races: Coronado June, July and August Format: 250m/7.5mi/2mi

Triathlons: Fiesta Island May — September 22 October 13 November 3

Aquathlons: La Jolla Shores May through September. Once a month, on Thursday evening. Format: 1000m/5k

Format: 750y/12mi/4mi

All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.



Thomas Johnson

Vice President

John Hill


Wendy Harp


Mike Plumb

Sponsorship Director

David McMahon

(619) 987-8822


Stephen Banister


Gordon Clark

Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 Send correspondence to the address above or contact President, Thomas Johnson.

Erin Hunter

Membership & Renewal $75/year, $60 military (w/active ID). Additional years available at discount. Membership form available online or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to:

NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague (858) 270-1605 Editor John Aspinall Newsletter Articles and Ideas Please send to Dean Sprague at and/or John Aspinall at Contributing Writers

John Aspinall, Jeana Minner, Barbara Javor, Dean Sprague, and Thao Vu

Dean Rosenberg

Steve Tally

Bike Case Rentals

Bob Rosen

Bike Coach

Tanja Canter

MAY 2012

Club Historian

Ian Kelly

Appareal: Zoca Gear

Ashley Paschall

Creative Team

Arch & Christy Fuston

Expo Coordinator

Joe Taormino

(908) 247-1145

GP Race Points (Aqua, Du & Triathlon)

Dean Sprague

Ironman Coaches

Mike Drury Liam Thier

Membership Director

Bethany Sotak

Newsletter Editor

John Aspinall

Newsletter Publisher

Sprague Design

Open Water Safety Officer

Dave Huff

Race Directors

Ann Kelly

Brian Wrona

Social Directors

Bryan Diaz

Amanda Scott

Swim Director

Rachel Wills

Swim Director, Open Water

Thomas Johnson

(858) 270-1605

Erin Hunter

TCSD Cares

Steve Tally

Track Coach, UTC

Jim Vance

Track Coach, North County

Mike Plumb

Track Coach, Winter

Tom Piszkin

Track Coach, Spring/Summer

Jim Vance

Volunteer Director

Dawn Copenhaver (619) 867-2784

Andy Concors

Youth Team Coach

Judi Carbary Web Administrators


Mike Clinch Mark Palmer

John Hill

* all dates and events subject to change/cancellation without notice.



Monday 6:00 AM Ocean Swim, advanced/expert swimmers

Location: La Jolla Cove.

5:45 PM Ocean Swim in Carlsbad

Location: Tamarack Beach.

6:00 PM Ocean Swim in La Jolla

Location: at La Jolla Shores.

6:00 PM Group Run, 4-6 miles, all paces welcome. 7:30 PM JCC Swim Workout

Location: Movin Shoes, Encinitas.

Location: Jewish Community Center (JCC) in University City

Fee based.

Tuesday 6:15 AM Pannikin Bike Ride

Location: Pannikin - 7467 Girard Ave, La Jolla.

6:30 AM Bike Workout in Point Loma, Group ride

Location: Moment Cycle Sport, Liberty Station.

6:00 PM Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. 7:30 PM Master’s Swim •

Location: Carlsbad High School,

Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach

Fee based.

Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers

Location: La Jolla Cove.

5:30 PM Mountain Bike Ride (Advanced), Year round

Location: Various, Penasquitos Canyon Side Park

(east parking lot). Contact: Dave Krosch, to be on mailing list. 5:45 PM Ocean Swim in Carlsbad

Location: Tamarack Beach.

6:00 PM Bike Workout in Cental San Diego, Coached session 6:00 PM Track Workout at UCSD track, Coached session 7:30 PM JCC Swim Workout

Location(s): varies, typically Fiesta Island.

Location: UCSD campus.

Location: Jewish Community Center (JCC) in University City

Fee based.

Thursday 6:30 AM Pannikin Bike Ride

Location: Pannikin - 7467 Girard Ave, La Jolla.

6:30 AM Bike Workout in Point Loma, Group ride

Location: Moment Cycle Sport, Liberty Station.

5:45 PM Beginner Open Water Swim

Location: Ventura or De Anza Cove in Mission Bay.

6:00 PM Spin Workout in South Bay

Location: Pulse Endurance Sports.

7:30 PM Master’s Swim •

Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, Solana Beach

Fee based.

Friday 6:00 AM First Light Ocean Swim, all levels 6:00 PM Ocean Swim in La Jolla

Location: La Jolla Cove.

Location: at La Jolla Cove.

Saturday 7:15 AM Bike Workout, Group ride 8:00 AM Bike Workout, Group Ride 3:00 PM Youth Triathlon Workout

• • •

Pulse Endurance Sports, Chula Vista. Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st. Contact Judy Carbary, or

Andy Concors, for details, Chula Vista.

Josh Adams Barrett Anderson Misti Anderson Jonathan Asch Mark Bauckman Alexis Bautista Penny Bernal Lenell Carter Joanna Cary Rafael Costa John Coyne Greg Domgaard Angela Durazo Jeff Engel George Essel Devon Fasana Jonnas Ferma Ronald Graham Martin Hipwell Ryan Jessee Keith Jobin Kimberly Johnson Steven Johnston Jason Karavidas Lance Keeble Raymond Kelly Amber Kentz Tracy Kentz Angel King Dietmar Kurpanek Caritta Lee Luis Lugo Mary MacDonald Tito Marchant Kamaal Martin Annette Mason Richard Matkin Viktor Mehesz Kai Morris Joy Morrison Derek Motsinger continued on page 6

* Refer to the Club’s website/calendar for additional workouts and latest information.



WELCOME NEW TCSD MEMBERS Francesca Mueller Mara Muslea Brian Neal Joseph Neptune Roy Nichols Dillon Nobbs Jerry Palmer Francisco Peralta Kelly Pillman Cindy Pirazzini Steven Pollock Harry Price Sean Purdy Renee Ramsdell Ryan Reede Jimmy Retherford Karen Reuben Jennifer Reynolds-Kaye Natasha Rich Kayla Ring Michael Rivers Erik Roberts Andrea Rossi Matthew Rowland Marissa Ruxin Tiffany Schad Matthias Scheer Hannah Scholes Mirek Specian Toni Thomason-Helssen Mitchell Vitale Yuann Wang Daniel Webster Chris Wells Jessica Wilder Alec Wilimovsky

A Tale of Fiction

track. They weren’t bona fide triathlons, but he figured he’d compete in one when he could afford a better bike than his old Schwinn ten-speed. In the meantime, he By Barbara Javor soaked up articles in triathlon magazines to learn everything he could about the sport. “Flaco, I’ve found a great summer job opportunity for you,” Berto said one morning at school in late spring. “Do you know who Hamilton Beecher is?” “I’ve read he’s the hottest new pro triathlete on the circuit.” “He graduated from this school. His grandmother lives nearby, and she still supports the academy. I’ve made arrangements for you to work for her as a handyman this summer if you’re interested. She’d pay you well.” Javier’s eyes nearly popped out. “Is there any chance I’d get to meet Hamilton?” Berto smiled. “That’s the other reason I thought of you when she phoned the school looking for the right person. Call her and set up an interview.” A few days later when Javier met Mrs. Beecher, she offered him a job to do yard work, run errands, and teach her how to use a computer. Soon after he started working for her, they fell into a comfortable routine. She treated him almost like another grandson. His steady income gave him hope he’d be able to buy a better bike and participate in a real triathlon at the end of the summer. “Hamilton will be here next week for ten days,” Mrs. Beecher said one day. Javier grinned. “I can’t wait. I’d like to compete for the Mexican national triathlon team in a few years. Learning from Hamilton would be my dream.” Javier was afraid Hamilton would treat him


“Hey, Flaco,” Coach Berto said in Spanish as they watched students on the soccer field. “Why don’t you join one of my teams?” Javier turned and grinned at the coach, acknowledging his nickname, Flaco, meaning skinny. At seventeen, he had grown tall but had not yet filled out. “I wish I could, but I’ve got to work every day after school. Besides, none of these rich, white kids want anything to do with a brownskinned Mexican who doesn’t speak English very well. It’s like I’m invisible to them.” Javier was a junior at an exclusive private academy in a wealthy California neighborhood. After spending his first sixteen years in Mexican schools, he moved in with an aunt and uncle to attend the academy on a partial scholarship. The coach stroked his chin and looked Javier up and down. “You’ve got runners’ legs. Do you swim?” “I grew up on the beach. I can swim, but not with proper technique.” “You should join my triathlon team—they’re a friendly bunch, and they’ll teach you to swim properly. It’s a club of high school and college students. They work out before school and on the weekends. You could be the Mexican star, la estrella flaca.” Javier took the offer and soon thrived on the workouts with his team. They had their own races that started in the pool and ended on the

continued on page 9

MAY 2012 6


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Olympic Distance Triathlon - 1.5K Swim, 40K Bike, 10K Run Olympic Distance Duathlon - 5K Run, 40K Bike, 10K Run




The swim will take place in San Diego Bay at BaysidePark in Chula Vista. The swim will be a one-lap swim.



The bike course will be a challenging and scenic ride that will weave its way through Chula Vista along a scenic, rolling course ending at Salt Creek Recreation Center in Eastlake, Chula Vista.

The run will begin on wide trails overlooking Otay Lakes. It will then continue into the Olympic Training Center and finish at Salt Creek Recreation Ceter. There will be some rolling hills.


Race Entry Fees: PINARELLO QUATRO $3599

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MAY 2012 8

like a pesky kid, but his fears were unfounded. After they ran a few times together, Hamilton invited Javier on a bike ride. When he saw the old Schwinn, he shook his head. “One of the reasons I’m here is to store gear in my grandmother’s garage. I’ve got two extra bikes—you can borrow one of them.” By the time they left the garage, Hamilton had given him extra bike shoes, pedals, and a few jerseys. Within days they formed a solid bond that Mrs. Beecher cemented by inviting Javier to dinner more than once. Javier couldn’t thank them enough for their help and encouragement. At the end of Hamilton’s visit, they wished each other luck in a big race the following month. It would be Javier’s first sanctioned triathlon, and he would compete with Hamilton’s bike. Hamilton said scouts from different sponsors and various countries would be at the race. Javier hoped to shine like una estrella flaca. The race was in a seaside town five hours away by car. Javier’s uncle Manny said they’d drive in his van and stay in a motel a few miles away from the race. Two days before the race, Javier awoke with a raspy throat, a cough, and the sniffles. “Here, take this cold medicine the doctor gave me last year,” his uncle said. “It’s stronger than the stuff you find in the drug store. You’ll be okay by Sunday.” Javier swallowed the pink liquid three times Friday, and again on Saturday while they traveled. He went to the race site Saturday afternoon to pick up his packet and receive instructions at the pre-race meeting. That’s where they dropped the bomb. “We’re instituting random drug-testing this year,” the race director announced. “If you have a red label next to your bib number, you will have to

give a urine sample tomorrow.” He read a long list of drugs that would automatically disqualify competitors. “…ingredients in certain cold medicines, including codeine….” Javier’s heart froze. “Oh no!” He had a red label by his bib number, and he had two days’ worth of cold medicine with codeine in his system. If I don’t race just to avoid disqualification, I’d be letting down everyone. I could race and plead my case afterwards, but if there are Mexican scouts here, it might blow my chances forever. His mind tumbled through his possible options. What if I removed my number from the list of athletes required to test? I’ll remove the red label and … I’d need to hack into their computer database … tonight. He spent the next hour studying the race venue and watching people come and go to the bungalow that served as the director’s office. He devised a plan to enter the office after everyone had left for the evening. At the academy he had learned to open locked doors with an old credit card or hair pin, a skill that allowed him to clean rooms that continued on page 20


Age Group: M60-64 Status: Married. Occupation: Retired Professor of Geological Sciences (SDSU), currently consultant (groundwater hydrology). When not training, I enjoy: Sailing, diving, surfing, skiing, bike touring. Favorite Place to Eat: Jack and Julio’s in Old Town, Humphrey’s in Point Loma, Croce’s in Gaslamp, Blue Point Coastal Cuisine in Gaslamp. Before I became a triathlete: Fat. My first triathlon: San Diego International Spring, 2004. Pre/Post event ritual: Nothing special. Favorite event/tri: They are all favorites. I choose venues that can be combined with vacation. So the standouts are Hawaii 70.3, Switzerland 70.3, and Ironman New Zealand. Doing Mt Tremblant 70.3 in June 2012. Favorite segment (swim, bike or run): Swim. PR/Best race (or any split time): SOMA half - 5:41 a pr. Can’t race without: A positive attitude. continued on page 21


TCSD Solana Beach Training Program (aka Team Solana) It’s That Time of Year. Looking for coaching, camaraderie and fun while training for your first or next triathlon? The Triathlon Club of San Diego and TCSD Cares are proud to announce the fourth annual Team Solana training team. The program is geared toward preparing the first time to intermediate level triathlete to participate in the Solana Beach Triathlon on July 22nd. Our 2012 kick off meeting is May 21st 6pm, at Road Runner Sports (553 Copley Drive). The TCSD Solana Beach Training TCSD Solana Beach Training Program 2011, class of 2011. Program benefits TCSD Cares. The program covers 10 weeks leading up to race day, and includes entry into the race, over 25 training events and seminars, team tech-T, special offers on equipment, team photo, and much more! The program requests a $400 donation to TCSD Cares. For complete details visit the TCSD Cares’ website at or contact the Training Team at

- Get coached real-time. - Free training plans from the pros. - Easy heart rate based training. - Track and share progress.

What Pushes You.

Training Intelligence.

Pear Square One

© 2012 Pear Sports LLC. All rights reserved.

MAY 2012 10

RACE REPORT: California 70.3 JEANA MINNER Group: F30-34 Date: March 30, 2012 Location: Oceanside, CA For most of us, IM California 70.3 was our first race of the season, since Mother Nature decided Super Seal could wait. I began training in November and started with a long base phase, a build phase, and finally a power phase. I attended weekly ART sessions with the best PT in the world: Gino Cinco at UCPT. He kept me injury free the entire time and helped me get some bad form and habits under control. In the last few months, I have learned so much about myself. I had quite a few monkeys on my back along the way, and I just picked them off, one by one. During the power phase of my program, I noticed my heart rate climbing quicker and higher than normal, and I began to slow down tremendously. I started to have stomach pain and extreme bloating after a workout, had trouble completing most of the bricks, and was really growing frustrated trying to figure out what was going on. A friend suggested I see a doctor and get my vitamin levels checked out. As it turns out, I was severely depleted in my Vitamin D and Calcium stores. I was shocked, considering how much I am in the sun. I will have more tests to determine the underlying malabsorption condition in my stomach, but most likely, I will find that I am either lactose intolerant or have a gluten allergy, make some diet changes, and roll on. Needless to say, the last

month of training (or lack of training) was when I learned the most about myself– about how to roll with the punches and pay attention to the warning signs of overtraining and/or nutrition deficiencies and scale it back a bit. Race morning! Woke up at 3:30am to get the absolute best spot in the TCSD racks: front row, Fourth from the inside corner. The Ironman transition bag was new for me, so I really had to take the time to think about the logistics of two transition areas, the color coded bags, and what went inside. The chute to the swim ramp was full of energy as the pros came in from the water and ran down the ramps to transition. With a water temp of 58 degrees and no sun in sight, the swim was exactly what I had planned for, with all my La Jolla Cove to random boats and buoys swims throughout the winter. Double capped with no booties, I never even thought about the water temp. I didn’t want to trash myself on the swim, so I just focused on efficiency and being relaxed in the water and didn’t try to fight the choppiness at the turnaround in the mouth of the harbor. In T1, I had a load of


B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego Discount: 10% off parts and accessories 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro

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Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes and wheels, 15% off accessories. continued on page 12

continued on page 10


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Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE Discount: 10% off product, labor excluded.

Evolve your training with the GPS-enabled Forerunner® 910XT. It’s the only all-in-one device that provides detailed swim metrics and tracks distance, pace and heart rate1 for cycling and running. Records distance, efficiency, stroke type and count

for open water and pool swimming. Plus wireless uploads to Garmin Connect™. Follow the leader.

Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 Discount: 10% everything but service.

Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 Discount: 10-15% off

The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 13

MAY 2012 12


©2012 Garmin Ltd. or its subsidiaries Although heart rate monitor may be worn in water, it will not transmit heart rate data while in water.

RACE REPORT: CA 70.3, continued things to keep me warm on the bike- arm warmers, gloves, two pairs of thin socks (one pair being my lucky skull socks from Japan), and toe covers. In the last week, my TT bike was determined to be defective after nine painfully frustrating months of mechanical problems. I rode it anyway and babied the shifting, which paid off, considering the tough conditions out there: marine layer that felt like rain, relentless and continual shifting wind patterns, extreme temperature changes, muddy and slick roads, and narrow lanes. “Kitt” (Nightrider) came through and helped me finish the bike portion 20 minutes faster than my goal time. One of the most helpful things I did to prepare for the bike was to get a custom Retül bike fitting from TCSD’s Dean Sprague at P3 Lab. He helped me get into an aggressive position on the bike and learn how to pedal more efficiently and effectively. And let’s not forget the Great Western Loop training rides with 5,200 feet of climbing, which made San Mateo and Basilone climbs look and feel like molehills, and then all the flat and fast rides at Camp Pendleton to learn the wind patterns. T2 was fast, considering I had to run my bike to what seemed like China, where my rack was

located. I felt awesome coming off that fast bike ride. My nutrition was going perfectly, and I knew all of my “character building” training would pay off: track workouts, Black’s Beach hill repeats, loads of bricks, and 5:30am tempo runs. Whoever said that course is completely flat has obviously not done it before. There are tons of crowded ramps–up and down, up and down. Ouch. I’m okay with hills at this point, but my hips seem to have tightened up on the bike and really caused some excruciating knee pain, which started in mile two of the run and never stopped. The finish line was a fantastic sight, and I thanked my body for allowing me to get there as I sprinted down the grey Ironman carpet while my calves completely cramped up. 6:16 for my first half Ironman in my second year of racing! I’ll take it! Big thanks to all the TCSD members who volunteered and active duty military members who were volun-told to stand out there in that misty mess while we fulfilled our biggest dreams and to Coach Felipe Loureiro at Breakaway Training for a wild and fun ride.


Courtesy of

How to Not Get Hit by Cars Ride as if you were invisible

It’s often helpful to ride in such a way that motorists won’t hit you even if they don’t see you. You’re not trying to be invisible, you’re trying to make it irrelevant whether cars see you or not. If you ride in such a way that a car has to see you to take action to avoid hitting you (e.g., by their slowing down or changing lanes), then that means they will definitely hit you if they don’t see you. But if you stay out of their way, then you won’t get hit even if they didn’t notice you were there. On very fast roads cars have less time to see you because they're approaching so fast. Of course, you should avoid fast roads in the first place if at all possible, unless there’s plenty of room for a car and a bike side by side. And if there IS such room, then on fast roadways, you can practice invisibility by riding to the extreme right. If you’re far enough right that you're not in the part of the lane the cars are in, then they’ll zoom by and won’t hit you, even if they never saw you. Here’s another example: It's a good idea to signal a left turn, but it’s a better idea to make your left turn at a time or place where there aren’t cars behind you that could hit you while you’re stopped and waiting to make that turn.

You can hang out in the middle of the street, stopped, with your left arm out, waiting to make your turn, but you’re counting on cars behind you to see you and stop. If they don’t see you, you’re in trouble. Naturally we don’t advocate running red lights, but if you’re the kind of person who does, then apply the invisibility principle when deciding on whether to run a particular light: Could any cross traffic possibly hit me if I were invisible? If yes, then absolutely don’t do it. Never make a car have to slow down to avoid hitting you (red light or not). Remember, the more you rely on cars to see you to avoid hitting you, the more chances they’ll have to actually do so. Remember, you’re not trying to BE invisible, you’re just riding with the assumption that cars can't see you. Of course, you certainly want them to see you, and you should help them with that. That’s why you’ll wave to motorists whom you think might be about to pull out in front of you, and why you’ll be lit up like a Christmas tree at night (front and rear lights). Remember that in many cases you’ll need to take the lane, in which case you're counting on motorists to see you.


De Soto Triathlon Company Contact: Emilio De Soto (858) 578-6672 Discount: 15-20% discount, see TCSD Member Discount web page.


Oasis One-Twelve Discount: 10% discount.

Pear Sports

Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455

Rudy Project Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page. continued on page 16


MAY 2012 14














TCSD Members get 50% OFF First Drop In Class 10% OFF* All Non-Discounted Class Packages & Retail Items "IKRAM 9OGA is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament,

Clothing with a purpose

tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. "IKRAM 9OGA is done in a heated room

SkinFit Contact: Trever Glavin (805) 322-7546 www.skinfit.usa Discount: 25% off CODE: Available on TCSD Member Discount web page.

to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.

")+2!-9/'! New students, please arrive at leaset 15 minutes early for registration and orientation.

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16473 Bernardo Center Drive, 2nd Floor San Diego, CA 92128 Entrance is located between Music for Kids First Citizen’s Bank (858) 673–YOGA Email:

*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals MUST present valid TCSD Membership card for discount. NO EXCEPTIONS


COACH’S CORNER: Nutrition Strategies


Start Hydrated Start hydrating 24 hours prior to exercise Check urine color: Lemonade color = well hydrated; apple juice color = drink more fluid. ■ 2–3 hours before exercise: Drink 14–20 fl oz of water or sports drink. ■ During active warm-up: Drink another 8 fl oz — about 8 swallows/gulps. ■ ■

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What and When to Eat Focus on carbs; carb-restricted diets are NOT appropriate for athletes. If you have more time before exercise (4 hours), eat more; if you have less time (2 hours), eat less to avoid stomach distress. ■ Eat a carb-based snack 30–60 minutes before exercise to top off fuel stores. ■ ■

Minimum 2–4 hours Before Exercise: Carbohydrate-based, pre-exercise meals Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500

Zoot Sports continued on page 17

Cold or hot cereal with low-fat or nonfat milk and fruit or fruit juice. ■ French toast or pancakes with maple or fruit syrup. ■ Toast with jam or honey, and low-fat yogurt. ■ Breakfast burrito (scrambled eggs, salsa, and low-fat cheese in a flour tortilla) and fruit juice. ■ Bagel or English muffin with jelly and/or peanut butter, banana, and fruit juice. ■ Pasta or cheese ravioli with low-fat, tomatobased sauce, French bread or low-fat bread■

sticks, steamed veggies, low-fat/nonfat milk, pudding snack, and canned fruit. ■ Turkey sub sandwich with tomato, lettuce, and mustard; baked chips; fruit juice; and low-fat frozen yogurt. ■ Thick-crust cheese pizza, low-fat gelato, and canned peaches. ■ Baked or grilled chicken, turkey, lean beef, or fish; steamed rice; dinner roll; cooked green beans; low-fat frozen yogurt; and fruit juice.

30–60 Minutes Before Training or a Competition: Top off fuel stores Aim for about 40–60 grams of carbohydrates. Recommended amount of carbs.

MAY 2012 16

RACE REPORT: California 70.3 JOHN ASPINALL Group: M30-34 4:00am, snooze. 4:02am, snooze. 4:09am, fine I’m up. It is a good thing I set two alarms because I am pretty good at pressing snooze. After throwing on some clothes, brushing my teeth, applying some old spice pure sport, I prepped a generously sized PB&J and started packing my car up to head to Oceanside. I loaded my blue bag (bike gear), red bag (run gear), and green bag (pre race gear), along with my bike and PB&J to go. I was on my way at 4:44am, one minute ahead of schedule, nice. It took approximately 30 minutes to get to Oceanside from Old Town going about 85mph, I was excited. Parking was much easier than I expected at 5:15am as there was plenty available right next

SPONSORS OF TCSD to T2. I unloaded all the gear I would need for the day, prepped my bike, and then headed off to T2 to setup my run gear. My T2 location was right by the exit, which made it easy for me to locate. I took all the gear out of my red bag and placed my running shoes, 2 Cliff Shot caffeinated gels, and my Garmin 310xt on top of it. As I was ready to head to T1, I realized my bike number was torn to shreds on the drive up. Maybe I should have driven slower. I asked one of the Ironman employees what I should do and she said I should just replace it with one of the stickers from one of my three bags as it’s primarily for identification purposes. This was a pretty quick fix and I was off to T1. T1 was a short mile or so bike ride away down to the Oceanside harbor area. It was a bit of a process biking with the couple bags I had to carry, which was probably why I saw a lot of people just walking that mile. T1 was lit up like a circus, which was nice because it was still dark outside. I hopped off my bike and started looking for where the Tri Club racks were. I was very excited to see that they were located at pretty much the second best spot next to the pro’s location. Then to my disappointment, they were all pretty much filled up. So, as I stood there looking confused and helpless, one of the Ironman employees came up to me and said they had two extra completely open racks right next to the Tri Club and that I could rack my bike there without being DQ’d. SWEET! I passed the message on to a few other fellow TCSDers and it worked out very well. I racked my bike, clipped in my continued on page 18


BreakAway Training Contact: Felipe Loureiro email: Discount: Discounts on groups workouts.

Energy Lab Training Contact: Trevor King email:

The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 Discount: 25% off select testing services.

Gleason Endurance Coaching Contact: Bill Gleason

PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 Discount: yes, contact for details. continued on page 19


RACE REPORT, CA 70.3, continued shoes, braced my left shoe on my crank with a rubber band, set my aero helmet on my aerobars with sunglasses left open inside, and left my race belt on the ground on top of my blue bag. It was approaching 6:30am and it was time to exit the transition area as the pros were about to start. It was actually pretty relaxed getting everyone to exit transition, which is pretty much like every other race I’ve ever done. I walked over towards the jetties where the swim was staged and heard the first horn go off at 6:40am. I was immediately blown away by the stroke cadence of the pros as mine is nowhere near that fast for any extended period of time. I watched wave by wave take off as I did not start until 7:42am, the third to last wave to go. I started stretching at 7:00am. For some reason I decided not to get a ten minute jog in prior to stretching as there did not seem like there was anywhere to run that was not a process to get to. I finished up stretching, put my wetsuit on, dropped off my green bag filled with my pre-race gear that was returned to T2 at the end of the race, and then headed to the starting corral. Figures, I was running late as usual. I jogged along the jagged sharp asphalt and made my way up to my wave. As I was running up there, I heard a figure from the crowd yell, ‘You’ll never be able to make it up there in time!’ I looked confused and replied, ‘What do you mean?’ as my wave was pretty much right in front of me and had another wave in front of them still. He responded, ‘Because you’re too fat to fit through the corral!’ Then I realized it was my training partner who I refer to as ‘Fat Joe.’ He finally ended with a, ‘Good luck man!’ What a erk. ; ). THE SWIM With a nice 59-degree water temp, it was definitely a little chilly, but very manageable. I spent the majority of the time from the ramp to the starting line with my face in the water to try to acclimate to the temperature and minimize the anxiety of an intense first 200meters. I positioned myself in the front row which was surprisingly uncrowded. The horn sounded and it was go time; time to execute. I cruised through the harbor area until I reached the unprotected part of the swim where the jetty opened up to the ocean and there was a pretty significant swell. The water was much choppier and there were a lot of people swimming slower from previous waves to avoid. I did a nice zig zag pattern around the buoys in this section that proved to be much more difficult than I anticipated. Once I got back into the protected harbor area I got back into a nice rhythm and came out of the water in 40:15. A volunteer unzipped my suit for me and it was a nice run on the razor sharp asphalt into T1. My legs started cramping as I was running to my bike and I thought to myself, ‘Man, is this going to be a long day.’ THE BIKE I took my wetsuit off and stuffed it into my blue bag with my goggles and swim cap. Then I grabbed my race belt, put on my aero helmet and sunglasses, and I was off running with my bike. I thought I had a relatively seamless T1 until I lost a water bottle 50-yards into the bike. A volunteer brought it to me, but that definitely cost

MAY 2012 18

me some time and was not a good way to start. Eventually I got into a really solid rhythm and my legs felt good after the cluster of the first five miles. I was now in cruise control and executing perfectly the game plan my coach, Bill Gleason, and I laid out. I broke the bike into quarters, which made it easier to mentally focus on. This turned out to be a pretty ideal race pace strategy as I really did not feel out of gas until the last couple miles of the run. Even though it was race day and it rained most of the time, this bike ride was probably one of the most fun, if not the best, bike ride I’ve done in San Diego County. THE RUN I unstrapped my shoes, dismounted my bike and ran into T2 with a bike time of 2:41:38. I was pretty pleased with this as I felt I was on pace to coming in in less than five hours. I had a quick T2 with no hiccups and I was off on the run course. It hit me pretty much immediately, ‘I can’t believe I have to run a half marathon right now.’ My feet were pretty numb and my lower back hurt pretty badly the first two to three miles, but that eventually went away. My first few miles were pretty quick at 6:45 / 6:50 pace, which was a little faster than I wanted to go, but I was feeling relatively good. Then, my pace started slowing after that until I settled in at about 7:30 for the

last half of the run. I took in a lot more nutrition on the run than I original-


Sergio Borges X Training (858) 558-1337 Discount: 15 to 20% depending on training program.

ly anticipated which definitely helped me out. I ate a gel approximately every two miles and alternated between Gatorade and water pretty much every aide station. I was in survival mode the last two miles of the run as I could feel my body want to start cramping. I finished the run in 1:39:37 for a grand total of 5:06:48, good enough for 42nd in Men’s 30–34. I fell a little short of going sub five hours, but all in all, I felt I had a pretty solid first half Ironman. It has been a pretty amazing life adventure training for this event and cool to be around so many people that are inspired by it. It was particularly motivating cheering on fellow racers that were battling the run course the same time as you as well as hearing the sounds of Tri Club supporters all along the course. Until next year Ironman California 70.3, five hours is going down.

Training Bible Coaching Contact: Jim Vance (619) 886-3227 Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.

Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 Discount: 10% for first month of standard coaching package.

TriPower Multisport Contact: Mike Plumb (760) 420-8032 Discount: Start up fee waived, refer to TCSD Member Discount web page. continued on page 21



Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612

Power Bar


Brian Long Realty Contact: Brian Long (760) 415-3329

Competitor Magazine

Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 Discount: Refer to TCSD Member Discount web page. continued on page 22

MAY 2012 20

had been inadvertently locked. He had the tools in his wallet. At nine that night, Javier borrowed the van. His uncle was a maintenance worker, and he kept tools and an extra uniform in the van. Javier parked, donned khaki trousers, and slipped on a khaki shirt with Manny embroidered on the lapel. He put on his uncle’s work boots and cap, grabbed a push broom and several large garbage bags, and stepped out of the van. The place seemed deserted. Javier walked toward the bungalow, emptying a trash can into one of his plastic bags along the way. He tried the doorknob to the office, and to his surprise, it was unlocked. A computer sat on a desk in the unlit room, its monitor displaying a bouncing screen saver image. He clicked the mouse and a message came up to enter a password. He swore. He tried a dozen different passwords, and all failed. The sound of the ringing telephone on the desk made him jump. He stared at the phone as it rang four times, and the outgoing message broadcast on the phone’s speaker. The caller didn’t leave a message. He hurriedly tried several more passwords but stopped when he heard voices outside. He quickly deleted his last entry and looked for a place to hide. The room had only one door. The only other possibility was a small coat closet. Just as he heard someone turn the doorknob, he jammed

his slim body in the closet but couldn’t close its door all the way. His heart pounded and cold sweat beaded on his face. He heard two men’s voices as they entered the room and recognized one—Hamilton Beecher. “You’ve got to get my name off that list,” he heard Hamilton say. “I can’t believe my bad luck. I’ve been racing flat all summer, so I took some meds to pick me up. I swear it was this time only. I need to do well tomorrow to get more sponsorship money. Why can’t you open the program?” “I arranged for someone to leave the door unlocked, but I didn’t get the computer password,” the other man said. “I’m trying obvious combinations.” Hamilton continued his stream of words laced with impatience and self-pity. Javier realized they had probably called a few minutes earlier to make sure no one was in the room. Hamilton plans to cover up his cheating— the same as me, but his cheating was intentional. A sense of indignation and disappointment surged through him at this image of his friend and mentor—and at himself. What am I doing here? The feeling spawned a new plan. He slipped his cell phone from his pocket and wrote a short text message. While he had stared at the ringing phone a few minutes earlier, he noted the phone

number was an easy one to remember. He punched in the number and hoped the phone could translate text into voice. A few seconds later, the phone on the desk rang, and he heard an electronic voice speak after the outgoing message. “Hello, Hamilton.” “What the…?” Javier heard panic in Hamilton’s voice. “Someone knows I’m in here. Just forget it. Let’s go. I’ll just have to be too sick tomorrow to race.” Seconds later, Javier heard the door close. He waited several minutes before he left the closet and checked that the computer screen was blank. He emptied a wastebasket into one of his garbage bags, grabbed the broom, and left the building. He found a dumpster and threw in his filled bag. Moments later, someone wearing a windbreaker with Security printed on it approached him. Javier tried to appear calm. “Have you seen anyone suspicious here this evening?” the guard asked. Avoiding eye contact as best he could, and speaking with an extraheavy Spanish accent, Javier answered. “No, señor, I don’t see anybody.” “If you do, report them to Security.” Javier nodded before continuing at a modest pace to the parking lot although his heart was racing to leave. He got in the van, drove to the motel, changed out of the work clothes, and sat for a few minutes before leaving the vehicle. He thought of Mrs. Beecher, his teammates, and Coach Berto—people he almost let down. He thought of Hamilton—I stopped him from letting himself down. He pulled out his cell phone and called his coach. “Just listen to me now, and I’ll explain everything when I return home. I made some important decisions tonight, and I was the perfect invisible Mexican. I think I want to be an undercover agent after my career as a triathlete.” “Invisible man and undercover agent? What are you talking about, Flaco?” Javier laughed. “I stopped two crimes from being committed tonight—one of them was my own. I’m going to pour my heart into the race tomorrow and take whatever comes my way. I may be an invisible man at times, but the triathlon world will see me just as I am.”

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Tr i a t h l o n


MEMBER PROFILE, continued Most embarrassing or disastrous moment: Broke my foot the day before Big Kahuna tri, taking a leisurely run in the redwood forest behind Santa Cruz.

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Best advice: Most of us are waaaaaaaay beyond competing for an olympic berth, so it’s really all about having fun. If you are not doing that, something is wrong. My equipment: Wetsuit: Xterra, Bike: Felt, Running Shoes: Newton Equipment Wish List: Garmin Vector Powermeter. Favorite Thing(s) About TCSD: Options for training partners, for group training rides, runs, etc. Inspiring speakers.

858.270.1605 Call or email today to set up your FitForPower Session.

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DEAN SPRAGUE Group: M45-49 Date: March 30, 2012 Location: Lake Mead/Boulder City, NV

MHS Works Contact: Matt Sparks (619) 756-3756

Oak Hill Software Contact: John Hill

Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline Discount: 10% to $100


Bikram Yoga Rancho Bernardo Discount: Refer to TCSD Member Discount web page.

I chose this race last minute. I found a Schwaggle offer for 50% off and an additional 20% off if an Active Advantage member. I was not an Advantage member but took advantage of the one month trial offer for $1.99. So race entry fee ended up being $91 and some change. Can’t beat a deal like that, especially since SuperSeal was cancelled a couple weeks before and I wanted to get an early season race in to see where my conditioning was or lack of conditioning. The Leadman series is in their second year and have unique distances, 125k and 250k. Last year they offered both distances, this year it was just the “shorter” one. The 125k consists of a 2.5k swim, 111.5k bike and 11k run. With the long bike segment in proportional to the swim and proportion stong bikers will definitely have an advantage.

I was glad they offered race morning packet pick-up/check-in. This allowed for a half day’s work on Friday and evening drive. The Saturday morning late start time was also a bonus, I think it was a 10am gun for the first wave. My wave started at 10:15am. This race ended up being the hardest race I have ever competed in over my 15 year triathlon career. Not because of the hills or heat, but because of the wind. I have done about seven or eight events at Lake Mead, so I know the hills and roads inside and out. It’s been windy before, but never like this time, steady 16-20 mph wind speed with gusts up to 35 at times. And lucky for us the wind started right when we started. While it was cold and overcast for the CA 70.3 participants, I had a pleasant 60 degree wake up temperature which warmed up to 70 by starting gun. THE SWIM My starting group had 60 or so participants which began with an in the water start. Water temperature was around 57 degrees. I believe that was one reason for the late start, organizers wanted the water temperature to warm up just a touch. I spent about ten minutes in the cold water to acclimate my face, heads, hand

TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Evolve Physical Therapy + Advanced Wellness 11468 Sorrento Valley Rd. San Diego, CA 92121 (858) 457-3545 continued on page 23

MAY 2012 22

Rates per week: Single case $25 Double case $40 Wheel case $25

Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions,contact Bob Rosen

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Ask for the special TCSD rate for our Active Release Techniques® Services and feet to the cold water. The water actually was perfect once I got going. Wind at that time was not too bad but there were “washing machine” chops on Lake Mead. I like swimming in choppy water, I think I have an advantage in these conditions with my experience, five to ten footers in Lake Michigan while living in Chicago. I started off with a sprint for the first 50 yards to break free from the starting pack. The group quickly broke up, each person finding their own line or pair of feet to draft off of since there was so much open water. With the chops, I had to modify my stoke on the back stretch. Instead of taking advantage of the current and a slight glide, I increased my stroke rate to keep the forward momentum. I did a pretty good job with sighting the buoys even though they were very far apart, I could not understand why some of the other competitors were so far off line. Maybe they need a pair of Sable goggles. My time for the 1.5 mile

swim was 53:32 which equals out to 1:58 per 100 yards. My last iron distance swim was a pace of 1:33, so it looks like I need to do quite a bit of work to get that speed back. THE BIKE Heading out on the bike it quickly became evident of the wind conditions. I fortunately chose not to swap my semi aero rims for a deeper set. The wind guests were kinda frightening, it slammed into the side of you and you better make sure you were holding on tight and ready to make any steering correction. The safest thing to do was just ride a bit slower. So instead of going 35 mph aided by the wind it was a cautious 30. I did not know when the side gusts where gonna hit. There were sections on the course were I was riding a few degrees off upright to compensate for the wind. I heard later that several people were picked up by the SAG wagon because they could not “handle” the condition. With my aero helmet on, I have never experienced so much howling wind noise over my ears before. The road sur-

Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 (858) 459-5900 Discount: 20% off comprehensive services.

Massage Envy of Point Loma 2560 Laning Rd., A103 Point Loma, CA 92106 (619) 222-0300 Discount: Refer to Club’s website.

UCSD Sports Medicine Contact: Robyn Stuhr

continued on page 24


RACE REPORT: LeadMan 125, continued faces around Lake Mead are some of the best to be found which was the one bonus to the 70 mile bike course. The toughest part was the last ten miles, it was right into the wind. With the combination of hills and wind I think my average speed for this segment was a measly 10 mph. It made for a long day, 4:15, for a “short” 70 mile ride. That equates to 16.5 mph average. THE RUN Running is my natural talent and I am typically able to use it to my advantage, but with this course (and lack of training) it turned out to be my weakness. I did not review the run course, I thought it was going to be on the paths both paved and off road. Boy was I wrong. As the graph on the previous page shows, can you say up hill! It was on the paths, but up hill to Boulder City, and it was into the wind. This was actually the hardest part of the race. My legs felt fine, but I just could not go. The wind and temperature had picked up even more. We faced a strong headwind that was like dragging a 50 pound sand bag. I usually do not get passed on the run, I do the passing. Not this time. At the start of the run, I think I was in second or third in my age group and by the end of the short eight mile run, I was in sixth. I started out with a “strong” 10:30 pace and slowed to 12 and change. I walked every aid station taking on water, coke, salt tablets, sponges anything and everything. I fought off the desire to walk, except for aid stations, for as long as I could. I thought I could do it, but seeing and beginning the mile eight hill I quickly lost that desire. It was easier to fast walk rather than try to run. I was not in shape and not gonna win any prizes, plus I wanted to be able to have some body functions the following day. I was grateful it was only an eight mile run (actually 8.37). Initially I thought it was an 11 miler or so since I was unfamiliar with the run course details. Thank god I was wrong. . So for the eight mile uphill-wind defeating run I managed a 1hr 44min time, equaling 12:30 mile pace. My finish line sprint stopped the clock at 6:53 and change for the 125k. The finish area was getting whipped around by the winds. Organizer had prepared with their tents properly secured and tied down to 50 gallon water barrels. After ten minutes of sitting around and a few stretches I actually felt very good... legs actually felt fresh but I was not about to test them. My prize was the transition mat every athlete had pre-laid out and ready for use upon setting up our transition space.

MAY 2012 24


Spirt! The 2012 TCSD Tri and Cycling kits are making a splash at races and the local training grounds. Fuston Design (the Club’s creative team) did the design work that features bold typography, a palm tree silhouette, and graphic representation of the Pacific ocean waves. Of course the club’s ”new” logo is predominantly featured along with the Club’s support sponsors. Zoca Custom Endurance Gear, a club sponsor, does the manufacturing and they are a local San Diego company.

Order yours today!

What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” images to to be considered for the club’s website and/or newsletter.


Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED

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TCSD TriNews - May 2012  

Monthly newsletter for the Triathlon CLub of San Diego