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APRIL 2011

TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar


2 2 2 5

Member Profile New Members Special Offer Race Report

5 6 6 7

Coach’s Corner: Nutrition It’s the Law TCSD Cares Updates Featured Event

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TriNews an

By Barbara Javor

onshore account APRIL CLUB MEETING Sunday, April 3rd 1-4 pm Special Guest: Matt “Boom Boom” Reed Location Rehab United / Carmel Valley 3323 Carmel Mountain Rd. San Diego, CA 92121

APRIL TRIATHLON April 9th Saturday, 7:00 am Location: Fiesta Island

APRIL DUATHLON April 23rd Saturday, 8:00 am Location: Pine Valley Refer to the Club’s website for the latest details.

A Tale of Fiction

uck shined down on my brother and me when our sister and her husband couldn’t break away to their time-share condo in the Caribbean, and they offered it to us. Trevor and I had both qualified for the Hawaii Ironman race, and training on a tropical island was a wish come true. I work for the IRS, and Trevor is an auditor for the state comptroller. September is a slow time at work for both of us, so we reserved the condo for two weeks right after Labor Day, a perfect time for us to log big miles before the October race. We stepped off the plane in the afternoon and inhaled the warm, humid air that the trade winds swept across the blue Caribbean Sea. “We’re away from work, and we own our time for the next two weeks,” I said. “Not a word or thought about taxes and scofflaws,” he said. We explored the more populated side of the island in our rental car that afternoon, and later indulged in a big meal in one of the many restaurants in town. I spread the map of the

island on the table as we waited to be served, and pointed to a section of shoreline along the leeward coast. “These private beaches border estates. This area should be a great place to swim without worrying about jet skis and boats. I figure it’s about fifteen minutes by car from our condo to this point where we can start a long out-andback swim along the reef. Afterwards we can cruise the public roads that climb through the hills to see if we want to bike or run there.” Trevor sipped his beer and nodded. “Sounds like a plan.” When our food arrived—plates piled with chicken and rice for Trevor, and a medley of seafood for me—we dug in. The next morning we parked the car at our continued on page 6

CONTACTS 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. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount.


Thomas Johnson

Vice President

John Hill


Wendy Harp


Mike Plumb

Sponsorship Director

David McMahon

(619) 987-8822


Erin Hunter Steve Koci Dean Rosenberg Steve Tally

Bike Case Rentals

Bob Rosen

(619) 668-0066

Bike Coach Club Store Manager

Andy Concors Michelle Panik

(858) 733-0790

Creative Team

Arch & Christy Fuston

Expo Coordinator

Anne Fleming Dawn Copenhaver Karl Johnson

GP Race Points (Aqua, Du & Triathlon)

Your name here! We’re looking for volunteer(s)

Ironman Coaches

Mike Drury Liam Thier

Publisher & Design/Production

Membership Director

Bethany Sotak

Sprague Design, Dean Sprague

Newsletter Editor

Dawn Copenhaver

Newsletter Publisher

Dean Sprague

Open Water Safety Officer

Dave Huff

Public Relations Director

Michelle Panik

Race Directors

Ann Kelly Brian Wrona

Social Directors

Lori Amonette Mark Kenny Karl Johnson Erin Merz

Swim Director

Mickey Murad

Swim Director, Open Water

Your name here! We’re looking for volunteer(s)

TCSD Cares

Steve Tally

Track Coach, UTC

Jim Vance

Track Coach, North County

Mike Plumb

Track Coach, Winter

Tom Piszkin

Web Administrators

John Hill Buck Williamson

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:


(858) 270-1605 Guest Editor Michelle Panick

Newsletter Articles and Ideas Please send to Dean Sprague at

Beginner Coaches

and/or Dawn Copenhaver at Contributing Writers Super Dave Buysse, Richard Duquette, Esq., Barbara Javor, Christopher D. Jensen, and Toni Martinez. Newsletter Classifieds/Ads Contact David McMahon at

(760) 470-3947 (619) 867-2784

(858) 270-1605

(858) 733-0790

ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!



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.

APRIL 2011 2

Representing Bicyclists is not just my job…

It’s my passion!

I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride, and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.

As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.

What will we do for you?

1998, 2007 Nominated for Outstanding Trial Lawyer Award, San Diego Consumer Attorneys

Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.


Personal Service


Explain Your Rights for FREE


Hospital and/or Home Visits


Help You Find the Best Medical Care


Photograph the Accident Scene, Injuries & Property Damage


Obtain Vital Medical Evidence


Deal with the Insurance Company


Hire an Investigator to Preserve Witness Statements


Prepare a Professional Settlement Package


Take Your Case to Trial If Necessary 1992 Overall Sustaining Member (Largest Civil Settlement) North San Diego Co. Bar Association

…You probably know about my car/bike accident last year. and how severe my spine injury was. I got a great settlement due to having a good lawyer. If you need legal advice from an attorney who knows what it means to have a cycling injury and who successfully worked for so many cyclists, then feel free to contact Richard Duquette.. - Leonard M.

See what my clients have to say*… I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety. - Mike B. (decorated Police Officer and Soldier)

Fifteen years ago, I settled directly with the insurance company and thought I had done OK. My recent accident was more serious (broken bones and destroyed bike). I contact[ed] Richard Duquette. He thoroughly explained the process. Things played out as he described and I was compensated very well by the insurance company. If you have an accident, don't try to handle it yourself - call Richard and he will be very helpful, - Jim S.

(760) 730-0500 *These testimonials do not guarantee you will win your case





Thursday April 14th, 6pm

Sunday April 17th, 8:30am

Monday April 25th, 6:00pm

May 14th TCSD Triathlon Fiesta Island

If you’re curious about triathlon, want to work out, race, and have fun with the Triathlon Club of San Diego, but are apprehensive because you don’t know anyone yet: this is your event!. This will be a great opportunity to be introduced to the best Tri Club in the world, get to know other new club members, explore San Diego, network, find training partners, and learn the basics about the sport of triathlon! Did I mention free pizza & drinks? Non-members are welcome, no RSVP necessary!

The TCSD Real Beginners’ Bike Ride (18 miles) 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! NON-MEMBERS WELCOME!

Contact: Steven and Erin at

Location: 3603 Camino Del Rio W San Diego, CA 92110-4402 (619) 294-9300

Contact: Questions or comments can be sent to your beginner coaches at

May 19-22nd Tour of California Mt. Baldy Cyclepalooza See page 14 for more info.


Non-members are welcome, no RSVP necessary! Helmets are MANDATORY. Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9:00 am Contact: or Gordon

Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 map:

Make sure you check out or subscribe to Kashi’s monthly eNewsletter

Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map:

TCSD APRIL GUEST: MATT ”BOOM BOOM” REED In 2009, Matt Reed won seven triathlons and the Toyota Cup Series. His wins came at Ironman California 70.3, Miami International Triathlon, Pan American Championships, REV3 Half-Ironman, Life Time Fitness Minneapolis, Chicago Triathlon and Dallas Triathlon. Reed was named USA Triathlon’s Athletes of the Year for 2008. He won the US Olympic trials and placed 32 at the Beijing Games. Reed also finished fifth in the 2008 World Championships, the highest place ever for an American male. Matt was born in New Zealand and became a US citizen in 2007. Reed lives with wife Kelly and three children in Boulder, CO.

APRIL 2011 4

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



ADAM PREM Member since: 2011

Monday 6:00 PM Group Run, 4-6 miles, all paces welcome. 5:30 PM Ocean Swim in Carlsbad 5:30 PM Ocean Swim

Location: Movin Shoes, Encinitas.

Location: Tamarack Beach.

Location: La Jolla Shores. April thru October.

Tuesday 6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. 6:30 AM Bike Workout in Point Loma, Group ride

Location: Front of B&L Bikes.

Location: Moment Cycle Sport, Age group: M30-34

2816 Historic Decatur Rd Suite 135. 6:00 PM “Track” Workout in Carlsbad, Coached session

Status: Married.

Location: Carlsbad Rail Trail,

Occupation: ITConsultant.

meet behind the Fish House Vera Cruz off Carlsbad Village Drive. 6:00 PM The 56 Beginner Brick

Location: 56 bike and run path (meet at Clews Ranch parking lot,

space permitting) just south of 56 ramp on Carmel Country Rd.

When not training, I enjoy: Music and movies. Favorite Local Restaurant: Taproom, in Pacific Beach.

Wednesday 5:30 PM Mountain Bike Ride (Advanced)

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

Year round. Contact: Dave Krosch, 5:30 PM Ocean Swim in Carlsbad

Location: Tamarack Beach.

6:00 PM Bike Workout in Coronado - Group ride

6:00 PM Track Workout

Location: UCSD track

Favorite Thing(s) About TCSD: Spring Fiesta Island Tris.

Location: Starting at Holland’s Bicycles.

6:00 PM Bike Workout in Cental San Diego, Coached session

Location(s): varies, typically Fiesta Isl.

Contact: Tom Piszkin,

7:30 PM Pool Swim (long course) in La Jolla/UTC

6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. •

Location: Front of B&L Bikes.

Friday •

Most embarrassing or disastrous moment: DQ’d for missing a bike loop sign.

Location: at Fletcher Cove

(I-5, to Lomas Santa Fe west) 6:00 PM Ocean Swim

Location: La Jolla Cove. March thru October.

Saturday 8:00 AM Bike Workout in Del Mar, Group ride - all levels welcome. (Hwy 101 & 15th st.)

Location: Meet at Starbucks

Contact: Mark Kenny for more information (760) 271-2003

7:45 AM Swim (starts at 8 sharp) and run follows towards Torrey Pines Park

My Equipment: Wetsuit: Orca Bike: Specialized Running Shoes: Nike Equipment Wish List: Better aerobars, more singlets.

Sunday 7:30 AM Penasquitos Trail Run

PR/Best Race: 5:44:17 at my favorite, Vineman. Pre/Post event ritual: Don’t really have any...

Location: Moment Cycle Sport.

6:45 AM Ocean Swim in Solana Beach, in the water at 7AM.

Favorite Segment (swim, bike or run): Swim. Favorite Event/Tri: Vineman 70.3.

Location: JCC, 4126 Executive Dr.

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

Before I Became a Triathlete, I was: A collegiate swimmer.

Location: Meet at

Powerhouse Park in Del Mar. 8:30 AM REAL Beginners Bike Ride - Once a month (see following page for date & complete details)

Can’t Race Without: My old school swedish sprint goggles. Best Advice: Set realistic and obtainable goals.

Refer to the Club’s website for additional workouts.

* Events subject to change/cancellation without notice.



An Onshore Account, continued WELCOME NEW TCSD MEMBERS Mark Anderson Marty Anderson Victoria Barana Elva Bastida Amy Black Brett Bloom Kenneth Brown Sarah Buckheit John Carson James Casper Enrico Cecala Darren Chen Bruno Cirello Julie Clark Kira Cornelison Russell Cullins Abbie Davis Steven DeLaney Chris Donnager Brett Doyle Amy Eldridge Ethan Fisher Jeffrey Foy Frank Geraci Andrea Giometti Denise Gleavey Rick Gonzales Leonel Guerrero Adam Hale Glen Hawkins Rachel Hom Stephen Hom Kimberly Jeffries James Johnson Darin Jurasevich Mike Kelley Tracie Kivisto Karen Klimp Karl Kruse David Lee Conyee Lim Patricia Liston Wendy Lucero Mike Morgan Alexander Nguyen Allison Norris continued on page 17

APRIL 2011 6

selected point. When I had awakened, I had felt jet lag and the dinner weighing me down, but I didn’t give them too much thought when we dove into the crystal-clear water and headed north about one hundred meters from shore. The gnawing feeling in my belly grew with each stroke, and after twenty minutes I realized at least one end of my GI tract was going to give up very soon. “Trevor,” I called to my brother several meters ahead of me. “I think the seafood last night is haunting me. I’m going to lose it in the water if I don’t get out.” “Do you want to return to the car?” “I don’t think I can wait that long. I’m going to swim ashore right here. Why don’t you continue with your planned swim and return for me in twenty minutes. Maybe this will pass.” As soon as he agreed, I headed for a small stretch of private beach surrounded by rocks and old coral. I ducked behind some trees and shrubs to take care of business. That solved the immediate emergency, but my gut wasn’t ready to enter the water again. I felt a wave of chill, and a few minutes later, a flush of fever. I didn’t know how sick I might become, but swim-

ming back to the car at the moment seemed to be an unrealistic option. The shoreline was largely rocks and coral rubble with scattered patches of sand, making a barefoot walk back on the shoreline nearly impossible. I looked for any nearby boats. A few sailboats plied the deeper water in the distance, but they couldn’t enter the shallows of the coral reef. How will I return to the car? As I endured another few minutes of chills and a roiling bellyache, I moved away from the water to a sandy, vegetated path that led to a large, well-kept bungalow. I stayed low to avoid anyone on the private property from noticing me. I was embarrassed to admit why I was unintentionally trespassing. I saw two SUV’s parked in a circular clearing, and three people seated at a table under a lanai about twenty meters away. The trade winds blew in my direction, carrying the sounds of their voices. I didn’t hear their words distinctly, but I guessed the two men and a woman were having a serious discussion over breakfast. I glanced again at the SUV’s, thinking maybe someone could give me a ride back to our rental car. The private roads to the estates on continued on page 17

SPECIAL OFFER: Solana Beach Swim Masters Solana Beach Swim Masters invites Tri Club of San Diego members to swim with us at a discounted rate.

SBSM Practice Schedule Mon-Fri: 5:15am-6:30am, 6:30-7:45am, 11:45am-1:00pm Tues and Thurs: 7:30-8:30pm Sat and Sun: 10:00-11:15am New to Triathlon? Curious about Masters Swimming? Want to improve your stroke and build endurance? ALL SBSM practices are open to ALL levels of swim-

mers and open to all Tri Club members and nonmembers. Fees: Your first session is FREE so what do you have to lose? Future sessions $6 with a TCSD card or $60/month. Location: The Boys and Girls Club of San Dieguito in Solana Beach at 533 Lomas Santa Fe Drive. Visit and “like” us on Facebook under “Solana Beach Swim Masters” for important updates, schedule changes, and fun events. Attention Parents! Sign your kids up for the BEST swim lessons in town. The BGC will open sign ups on a first-come, First-served basis. Enrollment opens March 21, 2011 for summer lessons. Go to to view schedule and register!

RACE REPORTS: Toyota Desert Triathlon would perform brick workouts that helped increase my endurance and decrease my transition times between the This was my second year parbike and run. ticipating in the Palm Desert I also had my bike fit adjusted by Triathlon event. Last year’s Dean Sprague, PedPowerPerform Lab, event was quite memorable for using Retül. The techniques and chart me as it taught me a valuable information that he shared were also lesson on what being prepared beneficial in my bike training. I for a triathlon race (or, for that became much more conscious of my matter, any race) is all about. pedal strokes in making sure that it During last year’s event, I was performed correctly and with effihad the misfortune of coming ciency. I still have quite a bit of work to do with to race day unorganized and unprepared. improving my pedal stroke, but I’m sure that First, I had forgotten to bring my gear bag with consistent training and practice over and I instead used a brown paper grocery bag time, I will make progress. to carry and hold all of my equipment. That I made certain preparations for my body a high-tech grocery gear bag eventually disinteweek prior to the event. I made an effort to grated into pulp since it began to rain during get at least seven to eight hours of sleep the event. Secondly, I had not put enough time each night (however, the night before the and effort into training for the swim portion in race is another story). I the prior months before the race. Having this hydrated constantly. I nagging thought before the race only exacerbatavoided junk foods and ed my worry and concern, and as a result, I made sure I took my hyperventilated during the swim which stalled and slowed my multi-vitamins daily. race time (it is such a marvelous experience doing the breastIt turned out to be a stroke, backstroke, and dog paddle in a tri event). Luckily for me, perfectly beautiful day on I was doing the “sprint” race. And third, I had not dressed approthe day of the event. The priately for the race. The weather turned cold and temperature of the water rainy during the event, as I had was in the mid 60’s. The lake expected it to be warm water was calm. At the start and sunny. of my bike leg, the air temperature was at around 67F. Last year’s mistakes By the end of my race, the temperature had risen to were valuable lessons approximately 73F. The road is fairly flat, as the that I took to heart in International distance race entailed two laps on preparing myself for this each of the bike and run courses. year’s 2011 event. I had The venue was a great location, not only for the constantly monitored the race, but as a weekend getaway from San Diego. It forecasted weather condiis also a great place for families, pets, picnics, tions for the upcoming . la il and camping. The event was well organized and u Cah event, made a checklist of all at Lake the site and facilities were very clean. It was a great s d n ie fr the gear I needed for the nd TCSD cheer, a time of the year to come and visit the La Quinta/Palm Desert e h t , race, and made sure that I had The calm area where the temperatures were not uncomfortably warm. invested enough time, not only There were quite a number of teams from different parts of in my swim, but also in my bike and run training. The track workouts with Tom Piszkin, and the insights he California that participated. I met lots of new and interesting shared every week, greatly helped in improving my running form people. I believe that this was a good pre-season race for the and speed. In addition, I was able to gradually increase my year. I do plan on participating again next year and I hope that Toni Martinez Group: F35-39 International Distance

threshold for pain and discomfort in my runs. On the weekends I

continued on page 8


Race Report, continued

Here’s an email update of the race results that I received from the race director:

B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego Discount: 10% off parts and accessories

Hi-Tech Bikes 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 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE Discount: 10% off product, labor excluded.

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

continued on page 9

APRIL 2011 8

The final results for the 2011 Triathlon Club Championship, includes the top 10 with point totals. TRI CLUB CHAMPIONSHIP A big congratulations to American Interbanc Triathlon Club for winning the overall 2011 Championship. They proved that you don’t have to be the biggest club to take the championship. With a respectable 31 members attending they were only the third-largest show of tri club members. Triathlon Club of San Diego had the most at 80 members and LA Tri Club was second with 77 members. Thank you to all of you who represented your Triathlon Club. It was another great competition. 1. American Interbanc 144 pts 2. Triathlon Club of San Diego 104 pts 3. Exceeding Expectations 54 pts 4. Athletes Lounge 44 pts 5. MultiSports OC 41 pts 6. P5 Racing 29 pts 7. LA Triathlon Club 28 pts 8. Michigan State University 26 pts 9. T3 20 pts 10. Santa Clarita Tri 10 pts 10. TN MultiSports 10 pts 10. Don’s Bicycle Shop 10 pts ”Super” Dave Buysse M55-59 International Distance In January of 2010 I was on a bike training ride getting an early start for the upcoming season. I had set my goals high after coming off of what I call a successful 2009 season. I was looking forward to stepping up into the next age bracket known as double nickels... 55. This ride I was approaching a red light, and anticipating a green light is when “things” happened. Realizing the light was not going to turn

green, I clipped out. Right after I clipping out, the light turned green. I attempted to clip in before losing my balance, but my foot slipped off of the pedal which caused me to do a sudden push up on the horns, handle bars that is. My shoulder absorbed most of my body weight, which in turn snapped a tendon in my shoulder. This resulted in rotator cuff surgery in February, no racing for six months, and put an end to the 2010 season for me. 2010 goals became 2011 goals with a few addi011 troom 2 © Brigh


the weather will again be warm and dry. I finished the international distance race in 2:42:00, which thus far was my best time!

tional challenges. I had added a few i n c h e s around my body. Not good when you are 25 but even w o r s e when you are 55. The shoulder had healed but still a little weak. I started exercising in November with weights, got back on the bike in December, and soon added running and swimming to my training schedule. I had forgotten what it was like balancing training hours with family and work hours. Play time was over and I couldn’t wait to get back in the game. During the last months of club duathlons, I found out how fast everyone had gotten and just how many notches I had slipped. Training and racing is all good, but the truth is in the chip and I was below my goals. © Brightroom 20 11



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 first race was around the corner and I had the fastest I have had on this course. Bottom line - a lot less effort and more speed must still realized I had a ways to go. First up was the Toyota Desert Triathlon, mean that the fit and mechanics have improved. International/Olympic distance. Staying in Maybe it was the race wheels (rear disc wheel, Salton Sea at my buddies home about 45 min- Zipp 404 on the front) and/or no wind. I came into T2 a little “hot” and hit the wrong utes away from the race venue allowed me to get a good night’s rest and have an easy drive brake lever on the flying dismount. Got a laugh out of the volunteers… guess I need a little race morning. I like the desert course, as it is flat and has a work on the dismount. The run was two loops fresh water reservoir swim. Out and back on the around a lake with a quarter mile of sand. One swim followed by two loops on the bike and run. of my goals for this race was not to stop at any I came out of the water near the back of my point. With less than a half-mile to go, my stomach started to churn from a bad comage group, but still near Great day, great race gets the th umbs up! bination of Gu and lake my predicted time. I came water. I walked for out of T1 in stride. The about 25 yards while bike leg went well, no dry heaving, which wind, smooth roads, and was entertaining to I sucked up needed nutrition. I made good time the racers passing by, on the bike. My new bike as well as some of the fit was perfect, courtesy spectators. Oh well, I of PedPower Perform laughed, got back in Lab. I did not push the stride, and was glad to bike as I was a little cross the finish line. concerned about a nag<ED finish time of ging “ass” muscle and 2:30:59> wanted to save someWe TCSD members have such a great club, thing for the run. My excellent coaches, supaverage watts were portive sponsors/vendors below my goal of 190 but my bike time was continued on page 19

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


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 continued page 10



COACH’S CORNER: NUTRITION Top Pre- and Post-Workout Meals and Snacks By Christopher D. Jensen, PhD, MPH, RD for

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

Sergio Borges X Training (858) 558-1337 Discount: 15 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.

TriPower Multisport Contact: Mike Plumb (760) 420-8032 Discount: Start up fee waived, refer to TCSD Member Discount web page. continued on page 11

APRIL 2011 10

Exercise is a great way to stay fit, but what your clients eat before and after workouts also impacts fitness. In fact, these meals and snacks can make a difference in the quality of workouts and the resulting benefits obtained. What to Eat and When Before Exercise Meals: Recommend to your athletes that they eat about two to four hours before they start huffing and puffing. Carbs to top off muscle fuel reserves, and some lean protein, should top the menu. Steer them clear of slower-to-digest, fatty foods and foods with higher fiber levels just before exercise. Snacks: If all that can be reasonably mustered is a snack before the sweating starts, recommend that it be high in easily digested carbs; time it for about an hour before the session begins. After Exercise Push carbs to restore muscle fuel reserves, and some protein to help in the repair and building of muscle tissue. This is no time for dilly-dallying — eating for recovery should begin within thirty minutes of finishing a workout. Also stress the gradual replenishment of fluids and sodium lost from sweating. Meal Time Is Fuel Time Emphasize to your clients that the meal or snack before exercise is what's going to power their workout. Think: quality in, quality out. If they're slamming down a donut and guzzling an energy drink for breakfast, or zipping in for a high-fat, fast-food meal pre-exercise, chances

are good that the quality of the workout won’t be high. The following are meal and snack options for better performance. Share this list with your clients so that they can make wiser decisions when it comes to their sports nutrition. Breakfast Cold or hot cereal with fruit or fruit juice and low-fat or nonfat milk ■ French toast or pancakes with maple or fruit syrup ■ Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla) and fruit juice Toast with jam or honey and low-fat yogurt Bagel or English muffin with jelly and/or peanut butter, a banana, and fruit juice ■

■ ■

Lunch or Dinner ■ Deli sandwich on whole wheat bread with turkey, cheese, lettuce, tomato, extra veggies, and mustard, and baked chips ■ Bean burrito (light on the cheese and skip the sour cream); 2 soft tacos with grilled chicken, lettuce, tomato, and extra salsa; and Mexican rice ■ 2 small hamburgers with fruit or fruit juice and a side salad ■ Grilled chicken sandwich, frozen low-fat yogurt, and baked potato with low-fat sour cream or salsa ■ Pasta or cheese ravioli with red sauce, French bread, steamed vegetables, pudding, and fresh or canned fruit ■ A slice of thick-crust veggie pizza, low-fat gelato, and fresh or canned fruit ■ Baked or grilled lean beef, chicken, turkey, or fish; steamed rice; dinner roll; cooked green beans; low-fat frozen yogurt; fruit juice

Good-To-Go Snacks No time for a meal before the training session? No worries. There are plenty of portable foods that can be munched on en route to the workout: ■ Trail mix with dried fruit ■ Fresh fruit ■ Bagel ■ Pretzels ■ Wheat or rice crackers ■ Small sandwich ■ PowerBar® Performance Energy bar ■ PowerBar® Fruit Smoothie Energy bar ■ PowerBar® Energy Bites ■ PowerBar® Energy Blasts gel filled chews ■ PowerBar® Energy Gel ■ PowerBar® Nut Naturals Energy bar ■ PowerBar Harvest® Energy bar ■ PowerBar® Triple Threat® Energy bar

following to start the recharging process: ■ Bagels or pita bread with a slice of cheese or turkey ■ Peanut-butter-and-jelly sandwich ■ Pretzels dipped in peanut butter ■ Fruit smoothie ■ String cheese and crackers with beef jerky ■ Low-fat chocolate milk ■ Bean burrito with salsa ■ Ironman RESTORE™ sports drink mix ■ PowerBar® Recovery bar ■ PowerBar ProteinPlus® protein bar ■ PowerBar ProteinPlus® Bites ■ PowerBar Performance Energy bar ■ PowerBar Fruit Smoothie Energy bar ■ PowerBar Energy Bites ■ PowerBar Nut Naturals Energy bar ■ PowerBar Harvest Energy bar

Take the Guesswork Out of Recovery Kick-start recovery after a workout with something fast and practical. Pick from among the

Article courtesy of PowerBar’s website.


Compex Contact: Charlie Wright

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

Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310

Oasis One-Twelve Discount: 10% discount.

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

continued on page 12


IT’S THE LAW: Bicyclists Get Justice SPONSORS OF TCSD

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

Clothing with a purpose

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

Timex (800) 448-4639

Two recent cases exemplify the necessity of adequate insurance and briefly demonstrate how two bicyclists got justice.. In light of the recent publicity involving road rage, hit-and-run of bicyclists, and the inherent risks of bicycling, two recent bicycle vs. auto accident settlements underscore the necessity of having adequate insurance coverage. In one case, the bicyclist was hit by a car and sustained severe injuries, requiring surgery and several days in the hospital. The bicyclist’s medical bills exceeded $250,000. However, the driver had limited insurance policy limits and did not have an umbrella policy to help cover the damages. In spite of the inadequate insurance, I was able to obtain a settlement for three times the insurance policy limits and also secured a waiver of a $250,000 medical lien on the case (with the assistance of co-counsel) so that the bicyclist could receive payment for his injuries. In order

Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500

to pay the settlement, the driver had to take out a loan for the settlement amount exceeding the policy limits. This could have been avoided had the driver had higher auto insurance policy limits and/or an umbrella policy. Moreover, if the bicyclist had an umbrella policy, it would have likely kicked in where the driver’s coverage left off. The next case emphasizes the need for health insurance. A bicyclist hit by a pick up truck sustained a rotator cuff shoulder injury that prevented him from obtaining employment until his injuries were surgically repaired. The bicyclist had no health insurance, so all of the surgical costs had to be paid in advance, which the bicyclist could not afford. I was able to secure litigation financing for the surgery, which was repaid from the settlement with the driver’s insurance company. Shortly after the surgery and the case settlement, the bicyclist happily reported that he had gotten a new job, was working, and his shoulder was back to normal. As with any investment, it is important to review your insurance policies periodically so to ensure you are adequately covered.

Zoot Sports


We Love What We Do! Expert Sales Team Experienced Service Techs Professional Bike Fitting Two locations to serve you

211 N Highway 101, Solana Beach, CA 92075 (858) 481-4148 FRS healthy energy Contact: Ryan Keck continued on page 13

APRIL 2011 12

3603 Camino Del Rio W, San Diego, CA 92110 (619) 294-9300

By Richard Duquette, Esq.

Richard Duquette 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:, web:

TCSD CARES: Updates 2011 TCSD Solana Beach Training Program Still Open to Applicants Looking for coaching, camaraderie and fun while training for your first or next triathlon? As the title sponsor of the Solana Beach Triathlon coming up on July 24th, the Triathlon Club of San Diego and TCSD Cares are proud to announce the third annual Team Solana training team geared toward the first time. Team Solana is a special training group geared toward the first time to beginner/ intermediate level triathlete. 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 deals on equipment, Team photo, a Team transition rack at the race, and much more! The program requests a $350 donation to TCSD Cares. For more details, and to read about Team Solana 2009 and 2010, go to or contact the Training Team at

a better Tri Club member. The event raised $1000 dollars for TCSD Cares.



TCSD Cares Quintana Roo Bike Raffle Winner TCSD Free Speed Clinic (hosted by Sea Coast Exclusive Properties “aka Brian Long”, Quintana Roo, and Hi-Tech Bikes) raffled off a new 2011 QR triathlon bike and it could not have gone to

Here is a note from the winner, Mike Braun: It was a pleasure meeting you and Chris tonight. Needless to say, I am incredibly excited (and still in a little shock) about winning the QR Seduza. I am competing in the Vineman 70.3 and IM Canada later this year, so I was actually in the market for a tri bike. That said, I only recently started working again after having been out of work since last summer. Long story, short… funds have been tight so I was starting to think I might need to ride my road bike up Richter pass this August. Not now! On a less selfish front, I just wanted to acknowledge your efforts on behalf of TCSD Cares. I don’t usually win anything… other than the occasional McDonald’s gift certificate. The only reason I bought $40 worth of tickets tonight is because I knew the money was going to a good cause… oh, yeah… and I needed a bike. As an active TNT marathon and triathlon alumnus, I believe very strongly in giving back to the community – and the TCSD members are AWESOME! I look forward to becoming more active within the TCSD community – and I will likely see you again continued on page 16


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

Kashi Free Newsletter:

Mayesa contact: Jane Adolph

Power Bar


Beyond 20 Contact: Thomas Johnson

Brian Long Realty Contact: Brian Long (760) 415-3329 continued on page 14



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.

FEATURED EVENT: Tour of California - Cyclepalooza 2011 The Triathlon Club of San Diego and California Triathlon will be co-hosting a three day, 250-person event on May 19-21, 2011 at Mt. Baldy, CA. Join us as we get together to watch the seventh stage of the Tour of California - a brutal mountain top finish just a few miles above our camping site. TCSD has secured an amazing camping site and we’re bringing in showers and bathroom facilities. Biking, organized course previews, hiking, BBQ’s, and a pancake breakfast await everyone lucky enough to enjoy this event. We will have access to the very best seats for this event. California Triathlon:

Cost: $35 per person. Tickets may be purchased in the TCSD online store. Friday May 20th - Course Preview Ride. Ride the mountain stage the day before the Tour riders take to the streets. Option A: Full route & fast Option B: 2/3 Route & moderate speed Option C: 1/3 route and beginner coaches for the slowest riders. Saturday May 21 - Watch Stage Seven. Start: Claremont Finish: Mt. Baldy Start Time: 11:45 am Miles: 75.8 (121.9km) End ETA: 3:03-3:21 pm

Spaces are very limited (200 for TCSD).

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

Have You Been Retüled Yet? What is Retül? 3D Real Time Motion Capture Bike Fit System. Certified

Road ■

Mountain ■

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

Time Trial ■


Know your SpinScan value? SpinScan value is an effeciency rating of one’s pedaling technique.

The Lab is a retailer of Gray bikes & carbon wheels, Rotor Bike Components, Synergy wetsuits & triathlon apparel, Cobb Cycling & ISM saddles. Authorized dealer for Ritchey Bike components and Lynskey Titanium frames.


continued on page 15

Call today or email to set up your FitForPower Session. Oak Hill Software Contact: John Hill

A FitForPower bike fit session is one of the most cost effective ways to improve performance and prevent injury! The Lab offers three different fitting options to meet your budget and needs. Our PedPower session will teach you proper and effecient pedal techniques.


The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.


APRIL 2011 14

Stage 7 Route Description: The race, or option A group ride, begins in the college town of Claremont. The Claremont Colleges are universally regarded as one of the best college consortiums in the world. Two neutral circuits in Claremont will get the rider’s ready for the first climb of the day. Just 3.5 miles from the start, the riders will face an eight-mile climb to the Village of Baldy and their first KOM. An acute left turn at the summit will provide them another mile of climbing up Glendora Ridge Road. From here they have twelve miles of narrow and twisting roads that gradually descend to a fast and technical descent down the backside of Glendora Mountain Road. The vistas are spectacular throughout the Angeles National Forest. Another descent down East Fork will take the riders to Highway 39 and the town of Azusa. Heading east, t h e

race dips into the City of Glendora for the only sprint of the day. At this point, the number of flat miles for Stage seven has dwindled to less than two and there are still nearly 30 miles to the finish. A left turn onto Glendora Mountain Road and it is “Game On”. The next KOM is a nine-mile climb. That is followed by 12 miles of a slight climb back to Baldy Village. A left turn back onto Baldy Road will see the race gain 1,000’ in just three miles… and the real climbing has not even started! At Ice House Canyon, the route makes a hard left turn and the sign to the ski area points towards the sky. Over the next 2.5 miles, the riders will face 10 switchbacks on a road so steep that many of the race vehicles cannot make it to the top. At 1.2 miles to go, the road straightens out. The finish line can be seen ahead. At .25 miles to go, the route makes a hard left and the racers face a final five switchbacks to the finish line. This will be the stage where legends are made and winners are decided.


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.

Clearview Eye & Laser Medical Cntr. 6255 Lusk Blvd, Ste #100 (858) 452-3937 Discount: 20% off, refer to TCSD Member Discount web page.

FlexPower Contact: Kenneth Yun (510) 527-9955 Discount: 33% off. CODE: Available on TCSD Member Discount web page.

Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 Discount: 15% off, refer to TCSD Member Discount web page. continued on page 16


TCSD CARES: Updates, continued at the Mates for Mates charity run on Sunday. Thanks again to you, Chris, Charisa, and the entire QR crew! I will proudly ride my QR (and wear QR gear) as I pursue my first 70.3 and full IMs this summer. Cheers, Mike Braun Applications Being Accepted For The 3rd Annual Dave Martin Award Are you or someone you know a local athlete who could use financial help with educational expenses? You may qualify to apply for the 3rd Annual Dave Martin Award administered by TCSD Cares. The award is meant to provide $1,000 of direct educational support (tuition, etc.) to deserving candidates that especially reflect the spirit of TCSD member Dr. Dave Martin, who was tragically killed in 2008. Anyone with current or future educational aspirations can apply. The award is paid directly to educational institutions to help cover your educational expenses, so the award is most appropriately given to those currently in, or accepted at, a valid institution of higher learning (university, technical school, etc.). In the event of multiple deserving candidates, more than one award may be given out. The award will be given out at the TCSD Solana Beach Triathlon on July 24th, 2011. The deadline for review this yearâ&#x20AC;&#x2122;s award is July 3rd, 2011. For more information, go to Team Solana Sweepstakes This year, every TCSD Team Solana member has the opportunity to enter into a sweepstakes after submitting a brief story about themselves and why they have chosen to be a part of this unique training group that supports TCSD Cares. PedPowerPerform Lab is sponsoring this sweepstakes and offering one grand prize, a first prize and a runner up. Rules: To be eligible for this sweepstakes, you must be a paid member of the 2011 TCSD Team Solona Training Program and submit a brief bio about yourself and why you joined this yearâ&#x20AC;&#x2122;s training team. Pretty simple. Winners will be selected based upon the most creative, heart warming, funny, sad, or enlightening story. All bios and stories (photos if you wish) must be submitted digitally to by July 10th, 2011 - 12pm. Winners will be announced at one of the last pre-race get togethers or post-race party by July 24th. Winners must indicate in advance which sponsor they wish to patronize so the proper certificate can be generated. Prizes: Grand Prize: $200 gift certificate to any one TCSD sponsor and a Silver FitForPower bike fit courtesy of PedPowerPerform Lab. 1st Prize: $100 gift certificate to any one TCSD sponsor and a half off any PedPowerPerform Lab service. Runner up: $50 gift certificate to any one TCSD sponsor. Questions please contact:

APRIL 2011 16

An Onshore Account, continued the island led to the curvy, two-lane highway that twisted around the hills, the route Trevor and I were planning to drive later. The drive to our car would probably take fifteen minutes. Should I ask for a ride or maybe a taxi? As I pondered my choices, one of the men stood and walked to a small area of close-cut grass a few meters from where I crouched behind vegetation. He took a ball and putter from a golf bag and began putting. He was middle-aged with steel-gray hair combed in a style I imagined require a trip to the barber every two weeks. He wore showy gold rings and chains. He was clad in a white polo shirt, tan slacks, and loafers without socks to complement a casual, rich style. I didn’t exactly recognize him, but I was pretty sure I could profile him. As he putted, he continued the conversation with the couple, but now I could hear every word. I realized immediately I would be in serious trouble if they knew I was so close. In the meantime, my gut was doing summersaults while I endured waves of chills and fever. “All the U.S. Army defense contracts I get are legal, and the accounting is audited to the letter of the law,” he said. “That’s all squeaky clean. It gets a little interesting within the subcontracts, though.” “Guns and drugs?” the man at the table asked, raising his voice enough so it would carry to the putting green.

The golfer stopped putting for a moment to gaze at the man. “No guns, no drugs, no contraband, no Ponzi schemes.” He continued putting. “A few of the subcontractors are shell companies for gambling organizations. We pay certain athletes to lose, and make a tidy profit depending on the betting line. It’s very simple. We need to expand our offshore accounts, and that’s where you come in.” The golfer dropped a putt in the hole, picked up the ball, and set it a dozen feet from the hole. He putted again. My stomach wrenched in knots as nausea and an urge to retch surged through me, but I couldn’t move. Not only didn’t I want anyone to see or hear me, but I worked for the IRS. These were exactly the kind of people both Trevor and I tracked down and brought to justice. I swallowed to hold back the volcano churning inside me. During the conversation, the woman at the table had entered the house. She returned to the lanai with a coffee pot. “Coffee’s ready. Let’s eat.” As the golfer walked toward the table, I quietly crawled backwards on the path, returned to the vegetation on the beach, and unloaded my gut again. I glanced to the reef north of the beach and saw Trevor swimming towards me. I met him in knee-deep water and described what I had seen and heard. “What should we do?” continued on page 19


Foundation 5670 El Camino Real, Ste. F Carlsbad, CA 92008 (760) 602-0262 Discount: Refer to TCSD Member Discount web page.

Function Smart Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282

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

Rehab United 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 Discount: 10-15% discounts, refer to TCSD Member Discount web page. continued on page 18


SPONSORS OF TCSD Better Massage Inc.

Torrey Hills Chiropractic 4653 Carmel Mountain Road San Diego, CA 92130 (858) 481-1422

UCSD Sports Medicine Contact: Robyn Stuhr


elcome to the most professional and comprehensive healing center serving Northern San Diego County. We specialize in a variety of massage treatments, spa services, and yoga classes.

Our therapists are well-versed and trained extensively in all holistic health fields.

APRIL 2011 18

For personalized coaching, contact Jim Vance at today!

NEW MEMBERS, cont. Robert Oram Shaun Ornelas Greg Parkington Stacy Pensinger Michael Prodor George Rawson Cathy Rice Jamie Rios Bradley Sacks Jairo Salinas Adam Schaefer Elizabeth Schaefer Samuel Schmidt Hipolito Sebastian Ran Shenhar Emily Spangenberg Jennifer Stepp Laura Stickney Keiko Tamuro Michael Tarvin Christopher Timothy Kari Timothy Jennifer Tokatyan Tu Tran Jennifer Van Valkenburgh Mike Wilson

You bring the passion. We apply the science.


professional running, cycling and multisport coaching vo2 max testing underwater video swim stroke analysis

Carlsbad - Clinic and School

6353 El Camino Real Carlsbad, CA 92009 (769) 931-0704 Solana Beach

243 North Coast Highway 101, Ste 5 Solana Beach, CA 92075 (858) 259-9491

Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032

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. The single cases are shippable by UPS and FedEx. 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

An Onshore Account, continued “The IRS has no jurisdiction here, though the FBI might be interested in following the money trail.” “I need to return to the condo. I’m as sick as a dog and can’t swim anymore today. These people are my best hope for getting a ride back to our car.” “Hold on, bro. I met a long-distance swimmer getting out of the water where I turned around. He’s a caretaker on one of these estates, and seemed like a mellow dude. He might even know these folks. Can you stand ten more minutes in the water?” I barely made it to that estate before my gut gave out again. Not only did the swimmer give us a ride, but he told us rumor after rumor about the neighbors. Trevor and I looked at each other and nodded in tacit agreement. My bout with food poisoning was gone by the next day, and we resumed serious training. During the next two weeks we spent on the island, we revisited the swim course a number of times, and bicycled and ran near the private estate. Each time we surreptitiously noted vehicles, visitors, and comings and goings. In town one day we spotted the SUV and managed to photograph the contractor while we presumably were taking touristic snapshots of each other. He was emerging from a bank and walking to his vehicle. Trevor and I had sworn off work during our vacation, but neither of us could resist the chase to nail this cheater. Like triathlon, this desire was in our blood. We hadn’t been teammates since our little league days, and the dual quests to train together and catch the cheaters made the two weeks very special. We landed on the island to prepare for Ironman, and left fourteen days later in racing shape and carrying a modest dossier to deliver to the FBI and IRS. “It was your onshore account that led us to this guy and his offshore account,” Trevor said as we packed our bags. “You and your food poisoning should take the credit.” I looked at him and saw his goofy grin. I knew what was coming next. “But I’ll take all the credit when I beat you in the Ironman race next month,” he said. “Wanna bet? No one’s going to pay me to lose, you know.” He laughed. “You’re on. Let’s bet a seafood dinner.”

Race Reports, continued and numerous volunteers. This combined with the San Diego climate makes for a can’t lose environment. I really enjoy competing and always try to find the fun/funny things in each race. You don't have to be the best racer but you should always plan/train to do your best. The race high and pains usually hang around for a few days and then the training continues for the next race. See ya at Super Seal.


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. Our Center Specializes in: ■

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Functional Flexibility Programs

Customized Online Exercise Program

(858) 452-0282

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

APRIL 2011 20














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

TCSD newsletter 0411  
TCSD newsletter 0411  

APRIL TRIATHLON TCSD Contacts 2 Board Members 2 Volunteer Committee 2 Weekly Workout Calendar 5 Coach’s Corner: Nutrition 10 It’s the Law 12...