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APRIL 2010

TCSD Contacts Board Members Volunteer Members Member Profile


2 2 2 5

Weekly Workout Calendar 5 TCSD Conversation 7 New Members 8 Recipe of the Month 11

Coaches Corner Product Reivew

13 16


David and


Evening Dangers of Bike Riding — Triathlete/Mother Wins By Richard L. Duquette, Esq.

APRIL CLUB MEETING April 22th, Thursday SPECIAL GUEST: Katya Meyers, pro triathlete and model. (details on page 6)

A triathlete and mother of two went out for a training ride on her bicycle after work, but crashed into large wood timbers left straddling the marked bicycle lane. She flew over the handlebars and fractured her elbow (the radius head). Her expensive halogen headlamp did not illuminate the road in time as the wood beams blended into the road that night. The wood nuisance was primarily caused by Carlsbad Developers who ran a sloppy construction site. They failed to supervise, inspect and secure wood beams used on the job site. Investigation determined that even a local resident complained about the sloppy job site debris blocking the bike lane, and the sidewalk forcing him and his dog to walk out into the street for fear of tripping. The brave triathlete/mother, refused to give up when reasonable settlement demands were

ignored by the defendant developer. Ultimately this forced a flurry of legal action and finger pointing between the subcontractors. Instead of taking responsibility and prorating the settlement funds, the defendants s t o ne w a l l e d. When the dust settled the bicyclist recovered a modest five figure settlement. Here are a few tips: Tip #1: Reduce your speed when riding at night so that you have time to react when your headlamp illuminate a danger. Tip #2: Take photos of the debris and connect it the culprit. i.e. use your cell phone to get pictures on the spot! Tip #3: File complaints (via e-mail or letter) with the City if you see a dangerous condition. I believe it would be good to have a list of the City engineering departments available on line continued on page 20



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.


Thomas Johnson

Vice President

John Hill


Wendy Harp


Farah Hedwig

Sponsorship Director

David McMahon

Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). 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:


Steve Koci Farah Hedwig Dean Rosenberg Steve Tally

Bike Case Rentals

Bob Rosen

Bike Coach

Andy Concors

Club Apparel Director

Michelle Panik

Creative Team

Arch & Christy Fuston

Expo Coordinator

Anne Fleming Dawn Copenhaver

Grand Prix (including Aqua & Duathlon) Dean Sprague

(760) 470-3947

(858) 270-1605

Mike Drury, Liam Thier

Membership Director

Bethany Sotak

Newsletter Editor

Dawn Copenhaver

Newsletter Publisher

Dean Sprague

Sprague Design, Dean Sprague

Open Water Safety Officer

Dave Huff

Open Water Swim Director

Nikee Pomper

(858) 270-1605

Public Relations Director

Michelle Panik


Race Director(s)

Ann Kelly Brian Wrona

Social Directors

Kevin Koresky

Publisher & Design/Production

Dawn Copenhaver Newsletter Articles and Ideas Please send to Dean Sprague at and/or Dawn Copenhaver at Contributing Writers Andrew Concors, Richard Duquette, Michelle Panik, Dean Sprague, and Craig Zelent.

Lisa Rehberg

Swim Director

Mickey Murad

Swim Director, Open Water

Nikee Pomper

TCSD Cares

Steve Tally

Track Coach

Jim Vance

Track Coach, North County

Mike Plumb

Web Administrator

John Hill Buck Williamson

Newsletter Classifieds/Ads Contact David McMahon at

ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to Newsletter Publisher or Editor. Need by the 12th of the month for publications/consideration.

(619) 668-0066

Ironman Coach(es)


(619) 987-8822

(858) 270-1605

(858) 733-0790

Web Gems

Thanks for sharing!

An online service that allows you to search for and review races. Member input will give you vital information... �Where do I find everything about my race?�


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TCSD WEEKLY WORKOUT CALENDAR MEMBER PROFILE HENRY CHAN Nickname: Schmied Member since: 1989 (with lapse from 1994-2004)

Monday 6:00 PM

Group Run, 4-6 miles, all paces welcome.

Location: Movin Shoes, Encinitas.

Location: Tarmack Beach.

5:30 PM

Ocean Swim in Carlsbad

6:00 PM

Ocean Swim

7:30 PM

Pool Swim (long course) in La Jolla/UTC

Location: La Jolla Shores. •

Location: JCC, 4126 Executive Dr.

Tuesday 6:00 AM

Bike Workout in Solana Beach, 27 miles, all levels. Bike Workout in Point Loma Run Workout, 5 miles

6:00 PM

Track Workout in Carlsbad, a coached session

Location: Front of B&L Bikes.

Location: Moment Cycle Sports, 1357 Rosecrans.

6:30 AM 6:00 PM

Location: Mission Bay Boardwalk. Meet at south jetty parking lot. •

Location: Carlsbad H.S. Track.

Status: Married

Wednesday 5:30 PM

Advanced MTB Training

Location: Penasquitos Canyon Side Park (east pkg lot). Location: Tarmack Beach.

Ocean Swim in Carlsbad

6:00 PM

Bike Workout in Coronado

6:00 PM

Bike Workout in Cental San Diego

7:30 PM

Pool Swim (long course) in La Jolla/UTC

Location: Starting at Holland’s Bicycles. •

Favorite Local Restaurant: VG Donuts (not a restaurant) but they make the best donuts, and are located in Cardiff off 101, perfect stop on those long coastal bike rides.

Location(s): varies,

Contact: Andy Concors, details at •

Location: JCC, 4126 Executive Dr.

Thursday 6:00 AM

Bike Workout in Solana Beach, 27 miles, all levels.

6:30 AM

Bike Workout in Point Loma

Location: Front of B&L Bikes.

Location: Starting at Moment Cycle Sports.

Friday 6:45 AM

Ocean Swim in Solana Beach, in the water at 7am.

6:00 PM

Ocean Swim

Location: at Fletcher Cove

(I-5, to Lomas Santa Fe west) •

Location: La Jolla Cove.

Saturday 8:00 AM

Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)

Location: Meet at Starbucks

Sunday Sunrise

East County Trail Run; various start locations in Mission Trails Regional Park, Contact: Florian Hedwig for specific week’s information (619) 820-2388, or Contact: Mark Kenny for more information (760) 271-2003

7:30 AM

Penasquitos Trail Run

7:45 AM

Swim (starts at 8 sharp) and run follows towards Torrey Pines Park

8:30 AM

REAL Beginners Bike Ride - Once a month (see following page for date & complete details)

Occupation: Computer Software Engineer When not training, I enjoy: Construction around the house and garden.

Contact: Dave Krosch, 5:30 PM

Age group: M 45-49

Location: Meet at

Powerhouse Park in Del Mar.

Before I Became a Triathlete, I Was a: bicyclist. Learn to swim in 1986, took 3 months of lessons at the YMCA before I could swim a lap, and two months after that to swim a mile. Started running in 1987 to train for a marathon in six month.. Favorite Thing(s) About TCSD: A chance to make a difference. When I was doing the TriClub Newsletter back in 1990-1992, the involvement changed my perspective on life. I became a more positive and outgoing person, and would encourage anyone to help out the TriClub in any way you can. Favorite Race/Tri Event: TriClub Aquathlons. Fun, friends, food, doesn’t get any better.

continued on page 7





Thursday, April 1st, 6:00 pm

Sunday, April 18th, 8:30am

Monday, April 19th, 6:00 pm


This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and the Triathlon Club of San Diego. NON-MEMBERS WELCOME!

Thursday, April 22th 5:15 Food & Social Time 6:00 Announcements/Raffle 6:30 Special Guest

Contact: Questions or comments can be sent to beginner coach Farah Hedwig,

The TCSD Real Beginners’ 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. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too!

Attention beginners! 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.’ We will cover triathlon basics from A to Z. All questions fair game! If you are a beginner racing at the Spring Sprint in May this talk is a must! NON-MEMBERS WELCOME!

Always refer to the TCSD web site for the latest and most up to date information.


Where: Univercity City Physical Therapy (“old” Coastal Sports & Wellness) 4010 Sorrento Valley Blvd. San Diego, CA 92121 Where: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517

We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Contact Bill Gleason and ’the Steve’s’ at


Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??

Powered by Kashi Sunday, April 3rd Where: Pine Valley


Always refer to the Tri Club’s website calendar for the latest events and details.

Contact: Questions or comments can be sent to beginner coaches Steve T, Dean R, and/or Steve K at


B&L Bike & Sport Solana Beach Location 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 Directions from I-5: Exit 5 at Lomas Sante Fe. Head West (towards the coast) to Highway 101/Coast Hwy. Turn right on Coast Hwy and go 1/4 mile. B&L is on left side. Parking is available on street behind shop.


By Craig Zelent

I had the pleasure recently to talk triathlon with Michelle Panik, the 2009 TCSD Female Club Member of the Year. Michelle has done so much behind the scenes work for our club and she is definitely someone you should know. Craig: What was your athletic background prior to triathlon? Michelle: Ever since I was a kid, I enjoyed running. I used to see the LA Marathon on TV every year, and thought those runners were so cool. As a kid I used to go out for runs, which seems sorta odd now, and would do the local Fourth of July 5k.

My Equipment: Wetsuit: XTERRA Bike: Centurion (it’s old, but at least it’s carbon). Running Shoes: Shoes? We don’t need no stinkin’ shoes. Equipment Wish List: If it ain’t broke, don’t fix it. Can’t Race Without: Thinking of Jim McCann. We joined the club about the same time, and if it wasn’t for him, I probably wouldn’t have gotten back into Triathlons in 2005..

In high school, I was on the cross country and swim teams. In college at UCSD, I did my first marathon, the Rock n’ Roll, in 1999. And then I was hooked on long-distance running.

Best Advice:

Craig: How did you get introduced to triathlon?

2007 Superfrog, sand run along the coast after the rain moved out.

Michelle: My senior year of college, I was an editorial intern at Triathlete Magazine. I’d always been fascinated by triathlon, and being at the Magazine’s office I felt like a voyeur, overhearing race and industry stories.

Craig: What triathlon performance are you most proud of and why is that?

When I met my future husband, Bryan O’Neill, he owned a road bike and helped me buy a bike and learn to ride it. After that, I knew I could train for a tri, and signed up for Mission Bay in 2004.

PR/Best Race: I was never much of a runner, but with the help of weekly TriClub workouts and coach Tom Piszkin, I was able to run a 5:55 mile in October 1991.

Most Embarrassing or Disastrous Moment: Bringing two right running shoes to an Aquathon. I ran barefoot on the beach ever since.

Track was funny, because along with some running events, I also threw shot put. I’m not terribly big or tall, and I was terrible at the event, but I loved it. My dad recently found my old shot. Although slightly rusty, it’s now in my garage.

Michelle: I’d been fascinated by triathlon, but didn’t own a bike. Unlike most kids, I didn’t grow up riding a bike, and my handling skills were really shaky. I could run and swim pretty well, but was afraid of the bike.


Favorite Segment (swim, bike or run): Swim (but only in the ocean).

In junior high, a friend and I did a sport every season. So, along with running cross country and track, I was also on the basketball and softball teams.

Craig: What prompted you to do your first triathlon?


Michelle: Superfrog in 2007, because of the conditions. A storm brought in big surf, wind, and rain. The swim was modified to four shorter loops (each one broken up by a beach run) so no one would be too far from shore. The bike was really windy. The weather was so crazy that you couldn’t help but laugh and enjoy the experience. And either because I went easy on the bike—or because I’m just not that good on the bike—my legs felt great on the run and I passed people left and right. It’s pretty cool to chick Navy Seals during a half ironman. I loved every minute of this race.

Swim: Put your goggles under your swim cap, you’ll never lose them. Bike: A helmet mounted rear view mirror. Run: You have to run barefoot from the swim to the transition, so you might as well condition your feet for it.

Make sure you check out or subscribe to Kashi’s montly eNewletter

continued on page 8


TCSD Conversation, continued TCSD NEW MEMBERS Logan Banner Holly Bass Mark Bertagnolli Sheila Birtsas Dennis Caco Jonathan Chen Cori Church Elizabeth Collins Cyndy Collins Matthew Copp Peter Cota-Robles Camp Cuthrell Theresa Cygan Brian Darling Jeanette Davey Susanne Davis Deborah Essel Brian Fahmie Daniel Fennell Ashley Foley Robert Folsom Monee Gagliardo Jody Giardina Brian Hartshorn Mieka Hemesath Alex Hill Valerie Hong Katie Johnson Angela Kiepfer Javier Lara Victoria Lee Christopher Macaraeg Mark Manasse Birgitte McDonald Eriko Mettler Mark Noah Alan Nordin Denise O’Hagan Hans Ouellet Ashley Paschall Mark Plummer Mark Ramirez Brent Roberts continued on page 9


Craig: You are entered in the Hawaii 70.3 on June 5th. What are your goals with that race?

to give me a job. Since I’m a writer, Public Relations was a natural fit.

Michelle: Of course I want a PR! Beyond that, I want to train well and go into the race knowing I did everything I could to prepare. And enjoying the race is always a goal of mine. Since my parents and brother live on the Big Island, they’ll be cheering me on. Having crowd support always makes for a fun race.

Craig: What would you suggest for a person to get involved in the TCSD?

Craig: What was your most recent position with the TCSD? Michelle: Wendy Harp gave up the M e m b e r s h i p Coordinator position in 2006, and Jim McCann was looking for a replacement. I’d already been volunteering at aquathlons, and I guess this showed Jim that I was dependable. When I emailed him asking to be considered for the Membership position, he emailed right back and said, “You got it.”

Michelle: Just say, “I want to help!” Really. And no, Thomas didn’t pay me to say that. There are a lot of opportunities. I’ve volunteered with various nonprofits my whole life. I’ve learned that the best way to volunteer is to combine yours skills with a group Hiking in Lake Tahoe, 2009. you believe in. If you don’t both believe in the group’s mission and use your talents in a satisfying way, then the match isn’t going to work. People should be honest with themselves about this.

How memberships are processed has changed Bryan O’Neill and Michelle Panik after the 2006 That being over the years. Long Beach Marathon. said, TCSD has Applications used to come in part from, but now elec- a wealth of opportunities. And since members tronic registrations happen through our own probably already believe in the club, they just website (Thanks, John Hill). I used to send need to find a job that utilizes their abilities. out a comprehensive welcome packet with all Volunteering aside, if members simply want kinds of info, but now everything’s electronic. to get more out of the club, they should just When Brian Long gave up his Presidency in late 2009, I thought it was a good transitional time to also give up the Membership position. Bethany Sotak is doing an awesome job as the new Membership Coordinator.

show up at an event and begin introducing themselves. TCSD can be intimidating because it’s so big, but people are really friendly. If anyone ever sees me but doesn’t formally know me, please say hello and introduce yourself.

But two months after relinquishing the Membership position, I couldn’t stay away any longer. So I called up Thomas and asked him

Craig: What is your favorite part of membership in the TCSD?

Michelle: I have many. Here’s a partial list: 1. Companionship on long rides 2. Training advice 3. First-hand opinions of races 4. Club meetings 5. Watching you eat six slices of pizza at club meetings 6. The classified ads!

from the crank and was stuck to my shoe cleat! Eventually, with the help of a race volunteer, I was able to get the pedal off my shoe and back into the crank. But every five miles, for the rest of the race, I looked down to check that it wasn’t coming off again. Craig: What do you do for a living? Michelle: I’m a freelance writer. Feel free to check my website at Craig: What are your triathlon goals beyond the Hawaii 70.3?

Michelle: I haven’t run a marathon in a couple years, so I’d like to do one this fall. Perhaps Long Beach, CIM, or the new one in Camarillo. I’ve qualified for Boston in the past, but h a v e 2005 Imperial n e v e r 8. Aquathlon Beach Triathlon. gone. I’d buffets like to reCraig: Bullets qualify and #5 and #8 are two of my favorite then make benefits of membership, as well. that trip out If you could waive a magic wand With over fi east to do ve pounds o over the sport of triathlon, what re f candy, Mic ady to make battle with h e ll e is friends with would you like to change? famed 2008 kids along th He a r t b re ak Rosarito to e Ensenada B Michelle: It’s a big business, ike Ride. Hill. isn’t it? I know triathlons are expensive to put Craig: Michelle, it has on, but you can’t help but feel that some combeen great getting to know you better. Thank panies are making huge profits because the you for sharing your story. I can see why you demand for races (especially long distances) were the 2009 TCSD Female Club Member of the exceeds the supply. Which makes TCSD club Year. Good luck at Hawaii 70.3 and all your races all the more valuable other goals! Craig: What is the quirkiest thing to happen to Craig Zelent is a USA Triathlon Level 1 Certified you while doing a triathlon? Coach. Craig can be reached at 760-214-0055 Michelle: During the 2005 Oceanside 70.3, I or was about 20 miles into the bike when I looked down and realized my pedal (Speedplay) had come off. It had unscrewed 7. When wading into La Jolla Shores on a Monday night, I don’t feel so crazy because I’m with a few dozen people

NEW MEMBERS, cont. Traci Roberts Stephen Ronco John Rubino Josh Schmidt Timothy Schmitt Ryan Smyth Lynda Spendlove Jason Spring Andrew Tastad Andrew Terry Ranilo Tuazon Michael Urbach James Valentine Danielle Walker Melissa Wang Stacy Williams Mark Woody

BIKE & WHEEL CASE RENTAL 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. he single cases can be shipped by UPS and/or FedEx. Rates per week: Single case $25 Double case $40 Wheel cases $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



B&L Bike and Sports Contact: Scott Porter (858) 481-4148 Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.

Hi-Tech Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes and wheels, 15% off accessories.

Moment Cycle Sport Contact: JT Lyons or Cory Osth 1357 Rosecrans St., Ste A San Diego, CA 92107 (619) 523-BIKE Discount: 10% off everything excluding labor, 15% off clothing.

Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 Discount: 10% off retail for all products excluding labor, Zipp and Hed products. continued on page 11


TCSD 2009 MEMBERS AWARDS In case you missed out on the fantastic March club meeting, TCSD had its annual member awards presentation. Congrats to all winners, and good luck to all 2010 contenders. Award:


Ironman Triathlete of the Year: Male Ironman Triathlete of the Year: Female Club Member of the Year: Male Club Member of the Year: Female Beginner Triathlete of the Year: Male Beginner Triathlete of the Year: Female TCSD Cares Most Improved Triathlete of the Year: Male Most Improved Triathlete of the Year: Female Most Improved Runner of the Year: Male Most Improved Runner of the Year: Female Most Improved Biker of the Year: Male Most Improved Biker of the Year: Female Most Improved Swimmer of the Year: Male Most Improved Swimmer of the Year: Female Family of the Year JCC Swim Coach of the Year Activity Leader of the Year: Male Activity Leader of the Year: Female Open Water Swimmer of the Year: Male Open Water Swimmer of the Year: Female Aquathon Series Champion: Male Aquathon Series Champion: Female Grand Prix Series Champion: Male Grand Prix Series Champion: Female Duathlon Series Champion: Male Duathlon Series Champion: Female Behind the Scenes Volunteer of the Year: Behind the Scenes Volunteer of the Year: Dave Martin Spirit of TCSD Dave Martin Spirit of TCSD Jim McCann Spirit of TCSD Jim McCann Spirit of TCSD President’s Award President’s Award President’s Award President’s Award President’s Award Best New Club Program Comeback Athlete Green Athlete Volunteer of the Year: Male Volunteer of the Year: Female Off Road Athlete of the Year: Male Off Road Athlete of the Year: Female TCSD Coach of the Year

Al Tarkington Diana Noble Brian Long Michelle Panik Gordon Clark Vanessa Homyak Team Solana 2009 Nathan Boward Rachel Gordon Frank Borik Meredith Caccese Gerry Foreman Shelby Madden Evan Johnson Silvia Toma Scott & Mary Christensen Chad Holchem Andy Concors Bobbie Solomon Ken Flagg Nikee Pomper Kosuke Amano Erin Hunter Jerald Cook Elizabeth Daubner Jerald Cook Cami Stark Dean Rosenberg Linda Rich Jim Markwell Liz Olsen Dawn Copenhaver Lori Amonette Jonathan Jefferson John Martinez Mark Kenny Arch & Christy Fuston Bob Babbitt Andy Concors, Kids Tri/Du program Penny Hale Craig Zelent Brian Wrona Lisa Rehberg Glenn Godwin Lesley Patterson Jim Vance, track coach



The hearty flavors of cabbage, kale, carrot, sweet potatoes, and thyme combine delightfully in this easy soup. Drizzle with flavorful extra-virgin olive oil for a restaurant-quality flourish.

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

TitanFlex Bicycles Contact: Tom Piszkin Discount: 10% off cash payments.

Ingredients 2 sliced organic leeks whites only (¼-inch thick) 2 cloves chopped organic garlic 1 tablespoon extra virgin olive oil 1 cup white beans (soaked overnight) 1 bay leaf 1 teaspoon coriander ½ tablespoon curry powder ¼ head thinly sliced organic green cabbage 1 bunch or 2 cups chopped organic kale 2 diced organic carrots 1 large diced organic sweet potato 2 sprigs fresh thyme 1 tablespoon preservative-free red wine vinegar salt and pepper to taste

Directions ■ In a large pot, add leeks, garlic, and oil. Sauté until leeks are transparent (about 5 minutes). Add beans, bay leaf, coriander, and curry; cover with enough water so mixture is submerged under 1 inch of water. Bring to a boil then cover and simmer on low for 1 hour. ■

Add cabbage, kale, carrot, sweet potatoes, and thyme to the pot. Cook for an additional 10 minutes. Remove from heat and let soup sit for 10 minutes. Add vinegar, salt, and pepper. Serve drizzled with extra virgin olive oil.

Nutritional Facts Serving size: 6 ounces, Calories 286, Calories from Fat 23.0%, Total Fat 8g, Saturated Fat 1g, Cholesterol 0mg, Total Carbohydrates 44g, Dietary Fiber 10g, Protein 14g, Sodium 39mg, Potassium 35%, Calcium 19%, Iron 39%, Zinc 14%, Vitamin A 117%,

The Triathlete Store 14041 Midland Rd, Poway, CA 92064 (216) 849-5468 Discount: 10% off CODE: TCSD when using the website.


Annullo Sports Academy Contact: James Branham 10671 Roselle Street San Diego, CA 92121 Email: Discount: 10% off on all services and products.

Vitamin B 19%

BreakAway Training Contact: Felipe Loureiro email: Discount: Discounts on groups workouts. continued page 12



Your one-stop shop swimming, bicycling running apparel gear! Your one-stop shop forfor swimming, bicycling andand running apparel andand gear!

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

(858)842-4664 842-4664 (858)

Iron Devil Girl Coaching Contact: Ruthy Vesler (720) 366-2144 email: Discount: 10% to 20% off Group swim classes CODE: select the TCSD category.

Sergio Borges X Training (858) 558-1337 Discount: 5 to 20% depending on training program.

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.

2010 season is officially underway... How about sharinG those Race reports? The TCSD newsletter would love To Publish your story and images.

continued on page 13

Please submit digital files to editor or publisher by the 15 of the month for consideration.


COACHES CORNER: Andy’s Guide to the Indoor Trainer It’s winter time, (actully just changed to Spring) the days are short and the weather can be cold and wet even in Southern California. Not optimal riding conditions so many triathletes turn to indoor workouts to keep fit and prepare for the upcoming season. For those new to indoor workouts, I’ve created a guide to the various ways to work on your cycling fitness when the weather or your schedule doesn’t allow regular riding on the road. Overall, indoor workouts offer several advantages over riding on the road- you can ride day or night and in any kind of weather, there are no stop signs or traffic lights to slow you down, there’s no traffic to deal with and mechanical breakdowns won’t leave you stranded. Of

course, indoor workouts don’t allow you to work on bike handling skills such as turning, pack riding or descending. Indoor workouts can also get tedious without a change in scenery and it’s easier to quit when you’re in your living room or gym instead of 20 miles from home. Most indoor workouts are some form of interval workout. Interval workouts alternate periods of time (generally from 30” to up to 15’) exercising at or above your expected race effort/heart rate/power separated by periods of rest or easy spinning. Most workouts last about an hour although some can last several hours depending on your goals and tolerance.

SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb (760) 420-8032 Discount: Start up fee ($35.00) CODE: TCSD2010 in referral box.

TriPro Fitness DarcyEaton


Jaggad Dural, Australia 011 612 9651 3307 Discount: 10%, use code 07aca3

continued on page 14

University City Physical Therapy & FunctionSMART Fitness Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner

Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 Discount: 10% of all product.

Our Cebter Specializes in: ■ ■

Orthopedic Rehabilitation Sports Medicine Rehabilitation

McKenzie Method

Cumulative Trauma Disorders

Active Release Techniques®

Women's Health

Pelvic Floor Dysfunctions


Strength and Conditioning Programs

Road Runner Sports 553 Copley Dr. San Diego, CA 92111

Functional Flexibility Programs Customized Online Exercise Program

(858) 452-0282

Ask for the special TCSD rate for our Active Release Techniques® Services

Rudy Project Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page. continued on page 14



i ride my bike to wave hello to the pretty girls. Clothing with a purpose

SkinFit Contact: Trever Glavin (805) 322-7546 Discount: 15% off CODE: tcsd

So many good reasons to ride a bike. Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% off CODE: Available on TCSD Member Discount web page.

Let us help you find one that fits. $25 off Dynamic Bike Fit + Free Hershey Kisses in April 1357 Rosecrans St. / San Diego, CA 92106 9210 2 06 / 619-523-2453 4 / 45 www. ww.momentcyclespor

Coaches Corner, continued Zoot Sports


Bikram Yoga Rancho Bernardo Discount: 50% off first class, 10% off retail and class packages (excluding food and beverage)

FlexPower Contact: Kenneth Yun 1562 Solano Ave. Berkeley, CA 94707 (510) 527-9955 Discount: 33% off. CODE: TRICLUB

continued on page 15


Trainer: Also known as a turbo trainer, a trainer is a resistance unit you clamp to the back wheel of your bike. Resistance is provided via wind, magnets or hydraulics. Prices range from less than a hundred dollars to several hundred dollars although used units can be found for relatively cheap.

CompuTrainer: Although essentially a trainer, it differs in that it can automatically change the workload as well as offers race course specific graphics, giving you a reasonable simulation of actual cycling conditions. All this comes at a price, above $1500 for the Pro model.

Stationary bike: Stationary bikes are everywhere, just about every gym has one, maybe you or your aunt Doris have one in the garage. As with trainers, stationary bike svary greatly in adjustability, durability and the reliability of the readouts. Buying a stationary bike will cost several hundred to over a thousand dollars although you can get a used one for under one hundred dollars.

For those without space for training at home or lack the motivation/discipline to workout at home, group workouts are also an option. Spin classes are the first thing that come to mind but there are also group trainer and CompuTrainer workouts. Most have a per session cost, although many club memberships include spin classes with monthly dues.




Can do virtually anywhere, anytime; can use your own bike; relatively low initial cost.

Can be noisy- limiting when and where you can train; not as easy to gauge effort; need to be self motivated.

SPONSORS OF TCSD Stationary Bike


Can do virtually anywhere anytime, even when travelling; usually has some performance feedback; relatively low initial cost.

Bike fit can be an issue; may not be able to use pedals, shoes; quality of bike at gyms, hotels variable; resistance/ distance measurement not necessarily accurate; need to be self motivated.

Can do virtually anywhere although takes more space if using computer or TV; can use your own bike; accurate resistance

Expensive; may require computer and/or TV setup; more complicated to use/setup



Spin Class

Relatively easy to find classes; can be very motivating;

Have to workout during class schedule; classes can be costly; bike fit may be an issue; quality of instruction/ workout variable.

Trainer Class

Relatively easy to find classes; can be very motivating; can use own bike; can organise own workout with friends for free.

Have to workout during class schedule; classes can be costly; quality of instruction/ workout variable although generally better than spin classes.




Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 Discount: 5% for laser vision correction surgery, eye exams, glasses and contact lenses.

Rehab United Sports Medicine and Physical Therapy, Inc. 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 Discount: 10% off services.

University City Physical Therapy & FunctionSMART Fitness Contact: Gino Cinco (858) 452-0282


MTB (mountain bike)

Greatly improves bike handling and pedal mechanics; can do in the dark (with proper gear) and bad weather.

Can be expensive if you don't already have a bike; greater chance of injury.


Greatly improves bike handling and pedal mechanics; improves bike/run transitions; can do in the dark (with proper gear) and bad weather.

Can be expensive if you don’t already have a bike although you can use an old road bike.

Andy Concors is one of TCSD’s bike coaches and a USAT Level 1 triathlon coach. He is also a physical therapist and ergonomist with, CPT Consulting (

Vitality – Better Message Inc. Contact: Barba Ferrero (760) 710-7730, (858) 259-9491 Discount: 20% off initial consultation


FRS healthy energy Contact: Ryan Keck Discount: 25% off with 5% revenue share to the club CODE: TCSD (only for online orders). continued on page 16



Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 Discount: Refer to TCSD Member Discount web page.

Kashi Free Newsletter: Contact: Robert Mitchell 4901 Morena Blvd., Ste 323 (619) 793-5877 Discount: Amount varies throughout the year CODE: TCSD


Law Offices of Amanda Benedict Contact: Amanda Benedict (760) 942-0054 Discount: Free consultations. Richard Duquette, Bicycle Injury Lawyer continued on page 18


PRODUCT REVIEW: Shimano Dura-Ace Di2 Group

By Dean Sprague

Trickle down technology... Formula One paddle saw the Di2 demo at last years TriFest in shifting meets todays cyclist. Shimano’s elec- Tucson. Shimano had a small booth with not tronic shifting is one of the most exciting much fan fair. I fell in lust at first touch! Yes, advancements in cycling technology in quite a I said touch. Shifting gears is now as effortwhile. Mavic gave it less as pressing a door bell. a try in the mid 90’s The Di2 system features a rechargeable but was plagued with Lithium Ion battery (lasting 1,000 miles and many faults. Even more) powering an integrated CPU that monCampagnolo has been itors and adjusts Di2 shifters; road and two testing with an electric the front and rear TT styles available, bar and group for a couple of years. derailleurs to keep bar-end. Shimano did not want to repeat them perfectly Shimano did not want to trimmed automatically. The repeat Mavic's failures and system is claimed to shift proved it with the Di2. This 30% faster (as fast as you group set was released to can move your finger) than the public early last year but with mechanical was used by many teams durderailleurs – even under load ing the 2008 Tour de France. while cycling out of the sadIt is race proven and many thoudle. sand of hours were spent to verify/ I am using the test if the system will work in extreme complete group condition without failure. set which Being under the Dura-Ace component included the group set, it is being marketed to crankset with bottom bracket, front the high end cyclist. At the and rear brakes, all wiring harnesses, front moment, its price is keeping it a and rear derailleurs, Di2 STI levers, battery, high end product. In my opinion is should be battery hanger, battery charger, choice of cascontinued on page 18 an every man’s (and woman’s) product. I first



Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 Discount: Refer to TCSD Member Discount web page.

Gomez Law Contact: Laura Sasaki (619) 237-3490, (760) 585-6014

MHS Works Contact: Matt Sparks (619) 756-3756 Discount: Contact for TCSD special pricing.

Oak Hill Software Contact: John Hill

ProSource (Carpet and Flooring) Contact: Scott Parker 760-650-5930 Discount: 40% off of carpet and 20% off of hard surface. continued page 19

Product Review, continued sette, chain and special tape to conseal wires. I’m also using the dual TT shift components. One can obtain as an upgrade kit, which is sans cranks, casssette, chain and brakes. Using Shimano’s crank set will guarantee 100% precise shifting every time. Shimano’s brakes offer the best stopping power out there. I have used lighter and more expensive brakes but they do not have the same confidence and stopping power. Powerful brakes allow one to travel faster with confidence. I had Nytro Multisport do the basic installation of the components and they did an flawless job. Since I have a unique bike (Ritchey BreakAway), I wanted to do the final wiring myself. Bikes without internal wiring already built into the frame need to make sure there are no loose or extra wires flapping around. This is essential for a clean and professional installation. My old shift set up (Modolo Morphos) had just Wire routing is very important for expired after and professional installation. a little more thant two years of solid use and time to replace with another set I had ready to go or make the big investment. I’ve used Shimano Ultegra and Dura-Ace STI shifters in the past and they only lasted a few seasons and quite expensive to replace that often. Today’s Shimano products are much better. Better construction, quality to meet the demands and torchers of todays athletes and last much longer. For me, the extra dollars spent on the Di2 version over that standard STI is actually not much when comparing the benefits. Here’s why: One Touch Shifting. Simple as that, one no longer has to “force” the shift to happen. It is


crisp and exact. Ever struggle to shift when your fingers are frozen. It’s just about impossible, now, its just firm press of a button and presto, gear changed. The two piece shift “levers” are placed just like the traditional paddles, very instictive and intuitive. Components Lifespan: Since there are less mechanical parts, all the components will last longer. The front derailleur will last longer because one is not forcing a shift up or down. Less wear on the chain guide, crisp and exact shifting every time. The rear cassette and chain will last l o n g e r because the chain is precisly in the center of each gear. Shirters no longer have any mechanical gears to break or wear out. Full Gear Selection: Since Di2 is auto trimming, one will have acces to all gears. No more chain rubbing that may have limited certain gear combinations. Be Faster: Faster and exact shifts, not having to look down at the chain every shift or front derailleur, not having to be cautious while shifting between chainrings for fear of a chain drop. Those slight hesitations add up over the length of a ride or race. They are now a thing of the past. I anticipate to have faster bike splits once I get my fitness level back to previous levels.

a clean

Less Maintenance: No shift cables means there is nothing to stretch and constantly need adjusting. Just keep your battery charges. Each charge should last over 600 miles. Blood Pressure Reduction: Yes, one’s health

SPONSORS OF TCSD may even improve. Since one will no longer be fighting with their equipment; chain dropping, gears not shifting cleanly, chain rubbing, etc…. All gone. One will be smiling and enjoying cycling more. Are there any drawbacks? Yes, but not enough to keep me away. Installation: I suggest having a qualified technician do the initial installation. It will save you time in the long run and be less frustrating. Managing the wiring harness may be something more personal. For me, I wanted to make sure I had just enough wire exposed for shifting and it was routed to my liking. Shimano has a geat visual installation tutorial on their website to accompany the supplied installation manual. Mechanic Friendly: Not every bike shop is Di2 savvy yet, and if traveling to a race Di2 support is most likely a not. The good news is that you really should not have any problems once set up properly, maybe a simple high/low stroke adjustment. Price Point: Yep, the group or upgrade kit does cost a pretty penny. I hope the price will drop so everyone can enjoy the benefits it

adds to the cycling experience. With all the rain over the last several week ends, I have not been able to put the amount of test miles in as planned. However, miles on the CompuTrainer and limited outdoor mile continue to amaze me. My learning curve was very short, I still goof up (pressing the wrong levers once in a while) since I am not used to Shimano’s dual control system. California 70.3 will be my first race using the TT set up. I was anticipating a personal best bike split here but training has fallen off a cliff. I’ll just have to be satisfied with the most hastle free and worry free bike splits in my career. If an upgrade in drivetrain components is in the near future or looking to make your cycling experience more enjoyable look no futher than Shimano’s Di2 components. It should be at the top of everyone’s list. Money spent here will be more noticible than a set of race wheels or disc or even a new frame. You will use it every ride and will notice the investment every mile. And retrofitting any older frame is pretty straight forward. Some of the local bike shops have demo bikes with the Di2 system, go for a test ride continued on page 20

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

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


Competitor Magazine Contact: Kevin Koresky


David and Goliath, continued so that this could be done easily. Imagine if all bicycle clubs/groups published the phone numbers to the Cities… in order to fix dangerous conditions – wow! Richard’s website ( offers additional what to do

if you crash information. He is a California personal injury trial attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500 or email:

Product Review, continued and see for yourself or stop by the Shimano booth at your next race expo. Complete information on the Dura-Ace Di2 group can be found on Shimano’s web site,

Dean Sprague, owner PedPowerPerform Lab, Retül and F.I.S.T Certified Bike fitter. The only Retül (3D Active Motion Capture) fitter in the San Diego area.

A proper bike fit will allow you to perform with the least strain on the body and generate optimal power.

FitForPower is one of the most cost effective ways to improve performance and prevent injury!


Are you riding in an optimized aero position? Are you in pain or discomfort while cycling?

Call today or email to set up a FitForPower Session

Getting the most Power and Speed out of your bike?


Road Mountain TT Triathlon

Certified FitForPower: The most comprehensive and educational bike fit available. Incorporating Retül’s 3D Motion Capture Bike Fit system and CompuTrainer’s coaching software.



Fuel Belt and N Nathan athan 2010 Models








2010 SEASON-OPENING LA JOLLA SHORES SWIM Spring is here. With it come evening light, Padres baseball, and the Monday night La Jolla Shores Swim. This year it’s sponsored by XTERRA WETSUITS, and wetsuits were a must for this early season swim in 60-degree water. The other conditions, though, were ideal. The evening air temperature was in the high 60s with light winds. A 4:48 PM low tide of 0.28 feet was perfect for the swim’s 6:00 PM start time. And one- to two-foot waves, no rip, and calm seas combined for an easy surf entry. Swimmers met at the sea wall near the south bathrooms about 5:30 PM to reconnect with old friends, make new ones, and welcome those new to the Shores swim or openwater swimming in general. I set my bag down next to Ryan Bittorf, who was doing his second-ever open water swim. Ryan was planning on swimming threequarters of a mile, and told me, “I’ve been dying to get back into open-water swimming.” Claudia Flynn isn’t new to the Shores swim, but it was her first ocean swim of the year, and her first time using a new wetsuit. While snapping together a TCSD banner, President Thomas Johnson told me, “I want to say that this is the finest weather we’ve had for the season opener of the La Jolla Shores swim in the last 10 years.” Open-water Swim Coach Nikee Pomper was busy coordinating the swim and answering member questions, but she managed to tell me, “I’m most excited for people to meet new friends.” Jim Markwell, who’s back for his second season as the Beginner Open Water Swim Coach, said he was looking forward to “helping people experience the joy of open-water swimming. (The ocean) is a big pool without lane lines.” Once suited up in black neoprene, members gathered against

By Michelle Panik

the sea wall for a picture to commemorate the season’s first swim. Nikee had predicted a turnout of 70-80 people. With 64 club members posing for the season-opener photo, she wasn’t far off. While the turnout was great, the workout should grow to about 100 people as the year progresses and the water temperature rises.

Above: Group photo. Below Left: Jim Markwell talks to the beginners while other swimmers head into the ocean. The main group typically swims out past surf break, regroups, and then heads over to the half-mile or quarter-mile buoys (which are named by their distances from the Cove). Because the half-mile buoy wasn’t yet in the water, swimmers got in some extra mileage by heading directly to the quarter-mile buoy, which is a round-trip oneand-a-half-mile swim. Jim Markwell led a group of seven swimmers on a route that went out just past the surf break and turned left in order to parallel the La Jolla Shores Hotel and Marine Room. This course is a great way for beginners to get used to open-water swimming because they don’t go into water deeper than 12 feet. And if a swimmer becomes nervous, they can swim straight into shore. XTERRA Rep and TCSD member Erin Merz said sponsoring both the Monday Shores and Friday Cove swims makes sense because “We’re a local company and we want to have a presence in the San Diego community. The Tri Club is a huge group.” The Shores swim will be happening every Monday night through the spring, summer, and early fall. Because the summer beach crowds aren’t out yet, parking’s a cinch. Whether you’re training for a sprint or Ironman race, or just want to smoke everyone in the upcoming aquathlons, now’s a great time to come out and get in some early-season workouts.


Presorted Standard U.S. POSTAGE PAID San Diego, CA Permit No. 764

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

TCSD newsletter 0410  

April 22th, Thursday SPECIAL GUEST: Katya Meyers, pro triathlete and model. TCSD Contacts 2 Board Members 2 Volunteer Members 2 Member Profi...

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