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JUNE 2009

A Tale of Fiction TCSD Contacts Volunteer Members Board Members Event Calendar


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Weekly Workout Calendar Member Profile New Members Ironman Conversation Race Discounts

5 5 6 7 8

Product Review 9 Friends Offering Discounts 10 Coaches Corner 10 Cooking with KASHI 14 Application 24


RUNNING PICK-UPS A Tale of Fiction JUNE CLUB MEETING June 14th, Saturday Coastal Sports and Wellness SPECIAL GUEST: Ryan Hall, Bejing Olympian, American 1/2 marathon record holder. BBQ/Potluck starts at 3pm with Club Awards starting at 3:30.

TCSD is the title sponsor for the Solona Beach Triathlon and Duathon. Register now before the event sells out!

By Barbara Javor

We were supposed to go on a long run Friday afternoon, but ominous steel-gray clouds had gathered in a stormy blanket over the nearby foothills. Petra came friends were convinced he was the Godfather. by to join me, preferring my quiet neighborhood to her busy streets. We opted to run 200yard accelerations from jogging to all-out sprints—called ‘pick-ups’—back and forth along my road to get in some speed work without venturing too far from shelter. My house was the second from the end on the last block in a development that never quite finished developing. Dirt paths skirted the curbs instead of paved sidewalks, and several trails branched off into the fields and the canyon across the street. My neighbors shared a friendly sense of community in our semi-rustic enclave. Almost everyone, except for neighbors at two houses. My next door neighbor in the corner house was a strange recluse whose name I had never learned. True, he was wheelchair-bound and rarely ventured into the front yard, but he seemed unfriendly. He lived alone, although several times a week I saw visitors in business attire enter his house with boxes and bags. He loved listening to loud Italian opera both day and night, sometimes singing along equally loud. Between his baldness, Mediterranean complexion, and Italian singing, my running

The other strange neighbors lived two doors down the other way. They were a couple perhaps in their thirties, always well-dressed, and always in a hurry flitting in or out. They both wore tinted glasses, even at night, and the woman always covered her hair with a scarf. I never saw either one long enough to remember their faces. My friends nicknamed them Bonnie and Clyde. Like the Godfather, Bonnie and Clyde were a subject for speculation whenever my friends joined me for neighborhood runs. “Any clue what the Godfather’s up to these days?” Petra asked as we caught our breath after accelerating through the first pick-up. “He got a pair of cats a few weeks ago. When he lets them out, they climb the fence into my yard, and often climb the fence into the next neighbor’s yard.” “If he likes cats, he can’t be that strange.” “He puts odd, bulky collars on the cats. They look like puffy versions of those frilly bands girls wear around their pony tails. Why would a man put oversized, frilly collars on those poor little cats?” Petra laughed. “He’s the Godfather. They continued on page 3


June Club Race June 13th, Saturday, 7am Location: Glorietta Bay, Coronado Distance: S 700m, B 11.5mi, R 3mi distances are approximate

Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 Send correspondence to the address above or contact president Brian Long at Membership & Renewal Send a check made payable to TCSD to the address above. Rates for new memberships & renewals: $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount, see website. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to:

Newbie/Networking Meeting Monthly, 1st Thursday, 6pm Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.

June Aquathlon June 25th, Thursday, 6pm Registration starts around 5pm Location: La Jolla Shores Distance: S 1000m with a R 3mi

June Club Meeting Jun 14th, Saturday BBQ: 3pm - Speaker: approx 4pm Location: Coastal Sports & Wellness, 3323 Carmel Mountain Rd., Ste 200 Carmel/Sorrento Valley Special Guest: Ryan Hall See web site for complete details. June Potluck June 26th, Friday, 5:30pm After Friday Evening Cove Swim Location: La Jolla Cove

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

Brian Long

Vice President

John Hill


Wendy Harp


Farah Hedwig

Race Director

Cory Osth


Club Liaison

Raja Lahti

Newsletter Editor


Barbara Ferrero (760) 710-7730

Beginner Coaches

Newsletter Design & Production

Sprague Design, Dean Sprague (858) 270-1605 Newsletter Articles Please send to Barbara Ferrero at Contributing Writers Sergio Borges, Barbara Javor, Dean Sprague, and Craig Zelent Newsletter Classifieds Contact Raja Lahti at

Digital Newsletter or Hard Copy? Choose approriate box in your on-line TCSD member profile.

Steve Koci

Farah Hedwig

Dean Rosenberg

Steve Tally

Bike Case Rentals

Bob Rosen

Bike Coach

Andy Concors

Club Apparel

Devin Reily

(619) 895-0687

Expo Coordinators

Sherry Ashbaugh

(858) 337-8839

Anne Fleming

Grand Prix (including Aqua & Duathlon) Kevin Davenport

(619) 668-0066

Dean Sprague

(858) 270-1605

Ironman Coach

Craig Zelent

(760) 214-0055

New Members

Michelle Panik

Publication Manager

Madonna Bentz

(858) 349-5504

Race Director, Duathlon

Tyler & Suzanne Ives

(858) 688-2997

Race Director, Triathlon

Anne Kelley Brian Wrona


(760) 415-3329

Social Director

Buck Williamson

Sponsorship Director

Raja Lahti

Swim, Masters Coach

Nikee Pomper

(970) 390-1645

Swim, Open Water Director

Thomas Johnson

(619) 987-8822

Track Coach

Jim Vance

Track Coach, North County

Mike Plumb

Web Administrator

John Hill

Volunteer Committee Members

Michele Kuehner

TRIATHLON CLUB OF SAN DIEGO SOLANA BEACH TRIATHLON TRAINING PROGRAM Looking for coaching, camaraderie and fun while training for your first or next triathlon? The Triathlon Club of San Diego is proud to announce a training team geared toward the first time or beginner level triathletes. The target race is the Triathlon Club of San Diego Solana Beach Triathlon taking place on July 26th. The program covers 8 weeks leading up to race day, and contains too much to list here. Proceeds to benefit TCSD Cares*.

For more details go to or contact the Training Team at *TCSD Cares is a new registered non-profit arm of TCSD designed to specifically benefit members in need. All proceeds go directly to the TCSD Cares fund. Stay tuned to the club website for more details on TCSD Cares.

Running Pick-Ups, continued must be his Godcats. Maybe he’s sending them with secret messages to Bonnie and Clyde.” Now it was my turn to laugh, but not for long. We were at the far end of the block when the first big raindrops splattered on the pavement, leaving prints larger than cat paws. The clouds dropped to the ground as a bright flash illuminated the sky. A loud crack of thunder drowned out my words as I beckoned Petra to sprint back to my house. In the next few moments, gusty winds sliced through the air, and the raindrops became a deafening downpour. We were half-way back to my house when I picked up another sound behind us. I glanced over my shoulder and saw a line of police cars hurrying in our direction with their lights flashing. I grabbed Petra’s elbow and shouted over the sound of the wind and rain for her to run along the dirt path instead of the street. Our pounding feet splattered mud up our legs as I watched three police cars and another three unmarked cars barrel down the street. They stopped at the Godfather’s house. “What’s going on?” I asked one policeman who didn’t pause to answer. He rushed inside the corner house in the driving rain as another bolt of thunder rattled my senses. I was completely soaked and dirty after less than two minutes in the deluge. “Come on. Let’s go in through the back door.” We dashed around the side of the house to the backyard and under the covered patio where water already pooled on the concrete slab from streams flowing off the lawn. I heard voices in the Godfather’s yard, and saw sever-

al drenched people searching for something. “What do you think is going on?” Petra asked. I shrugged. “Take your shoes off on the step and let’s get inside.” “Wait! Look!” She pointed to the end of the ivy-covered fence separating our yards. One of the cats hung precariously on the fence and struggled with its collar snagged in the vine. It looked on the verge of strangulation. We hurried to the drenched and frightened creature but couldn’t free the collar from its neck. “I’ll get a kitchen knife. Just hold him a minute.” I dashed into the house, retrieved a knife, and cut off the collar. I held the shivering feline close to my chest as I stared another moment into the neighbor’s yard. The property seemed to be swarming with police and people in dripping suits, going in and out of the house. The rain continued to pummel us. “Let’s take the cat into the kitchen until things settle down over there.” I briefly looked for the second cat, as I had always seen them together, but I didn’t spot it. While I dried the long-haired tabby with kitchen towels, Petra changed her clothes. She took over drying the cat while I got out of my soggy attire. We made hot tea and speculated about the neighbor as the winds blew harder and the dark skies gushed with rain. As afternoon turned into evening, the rain did not let up. They had set up floodlights in the yard next continued on page 14

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MEMBER PROFILE DANA PETERS Nickname: DP Member since: 2002, I think.

Monday 6:00 PM

Computrainer Cycling and ErgVideo

6:00 PM

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

7:30 PM

Pool Swim (long course) in La Jolla/UTC

Location: Coastal Sports and Wellness. •

Location: Movin Shoes, Encinitas.

Location: JCC, 4126 Executive Dr.

Tuesday 6:00 AM

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

Location: Front of B&L Bikes.

Location: Moment Cycle Sports, 1357 Rosecrans.

6:30 AM

Bike Workout in Point Loma

5.45 PM

Track Workout, a coached session

6:00 PM

Track Workout in Carlsbad, a coached session

Location: University City H.S. •

Location: Carlsbad H.S. Track.

Age group: Noneya........kidding F 35-39

Wednesday 5:30 PM

Advanced MTB Training

6:00 PM

Bike Workout in Coronado

7:00 PM

Winter Spin Class

7:30 PM

Pool Swim (long course) in La Jolla/UTC

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

Location: Starting at Holland’s Bicycles.

Before I became a triathlete I was: Gym rat (still love lifting weights).

Location: Rehab United PT & Sports Performance Center. •

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

5:30 PM

East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,

Location: Front of B&L Bikes.

Location: Starting at Moment Cycle Sports. or Ocean Swim in Solana Beach, in the water at 7am. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)

Saturday 8:00 AM

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

Location: Meet at Starbucks

Sunday 7:30 AM

Penasquitos Trail Run

7:45 AM

Swim (starts at 8 sharp) and run follows towards Torrey Pines Park • Location: Meet at

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

Powerhouse Park in Del Mar. 8:30 AM

Favorite Race/Tri Event: Subaru Women’s men on the course!!!! Favorite local restaurant: Java Kai (Sbbica dinner). Best Leg/Event: SWIM!!!!!

Friday 6:45 AM

Status: Single, hot babe

REAL Beginners Bike Ride (see following page or calendar on website for complete details)

** Starts after daylight saving time, but check TCSD website for complete details.

PR: hmmm, every finish is a PR in my eyes! Marathon would be Maui Marathon 2007 at 4:48 and Ironman would be 15:08 at Ironman AZ in 2006 (see I'm too slow). Just ran Goofy Challenge in January and had a blast!!! Most Embarrassing or Disastrous Moment: Having a Marine at Camp Pendleton International Tri tell me “nice wedgie”. My Equipment: Wetsuit: Ironman Bike: 2008 Cervelo P2C (bike) Shoe: Shimano Equipment wish list: Nothing on my wish list but an entry to Kona would be nice. Too bad I’m continued on page 6


MEMBER PROFILE, continued too slow to qualify and I didn’t complete the lottery so it's truly just a wish. Can’t Race Without: Raspberry and Cream PowerGels and man are they getting soooooo hard to find!!!! Best advice: Have fun when you race because that’s the most important aspect of racing... ATTITUDE!!!!

NEW MEMBERS Ryan Alfred Brian Barker Kevin Beatty Brian Belliveau Elise Bernier Lisa Betts Lisa Bilotti Brent Bourgault Susan Bowers Darcy Bushnell Preston Campbell Justin Chin Stephanie Clark Ronald Clawson Kristen Conner Josef Cuesico Mike Cullen Nicole Delport Gerry DeOcampo Frank Easley Sergey Egorov Damian Esparza Carlos Espinoza Merryn Ferguson Jeff Fieldhack stephen filler Suzanne Fincham-Gray Jody Fisher Dayle Fitzgibbons Karen Fleming Jesse Fournier Ryan Fritzsche Scott Gandy Vicente Garcia Robert Givenrod Kristin Glumack RhysGreen continued page 7


REAL BEGINNERS’ BIKE RIDE Sunday, June 14th, 8:30 am 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! 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. Questions? Contact Dean and ’the Steve’s’ at

Schedule of Events: 8:30–8:50: Bike Q&A 9:00 - ??: Bike Ride Directions: I-5 to Carmel Valley Road. East on Carmel Valley Road to El Camino Real. South (RIGHT) on El Camino Real. In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.

BEGINNERS’ MEETING & TRIATHLON 101 Monday, June 8th, 6:00 pm This monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to demystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions are fair game! NON-MEMBERS WELCOME! Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and/or Steve K at

Where: B&L Bike & Sport - San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 Directions: It’s right off Interstate 5 at Rosecrans across from Hampton Inn.

Congratulations IM Finishers! Congratulations to Scott Richardson for finishing Ironman China in Mid April. Scott survived temperatures of 113 degrees. Now that is smokin' hot! IM China - April 19, 2009 Time Scott Richardson






Age Rank 9/22







217 Participants. Seconds and transitions not included. If you are entered in an Ironman (or longer), please email Craig Zelent at That's the only way to get listed in our TCSD results. Thanks!

IRONMAN CONVERSATION WITH CRAIG ZELENT I had the pleasure recently of talking Ironman and triathlon with the Tri Club’s very own Jim Vance. Included among Jim’s many racing successes are his 2 amateur World Championships (2004 XTERRA Worlds and 2005 ITU Worlds for Men 25-29) and 3rd place finish at the 2006 Ironman Florida. Please join me as we learn what makes this fast guy tick! Craig: What was your first triathlon like? Jim: I did an off-road duathlon in Temecula in March of 2003. I was racing mountain bikes, NORBA Semi-Pro at the time and decided to give it a try since I had a running background, (I ran cross country and track at Nebraska). I wasn’t in any kind of shape, and got 3rd place. Suddenly, everyone was telling me to do a triathlon. I didn’t know how to swim though, and initially blew off the idea. My first triathlon was actually a San Diego Tri Club race, in May of 2003. I think I got 5th place, behind Mike Plumb and a few other club members who were pretty good. I came into that race after just a few weeks of swimming and remember thinking, “Swimming can’t be that hard, especially with a wetsuit!” Needless to say, I was wrong. I remember having to stop on the way because I was hyperventilating and couldn’t put my face in the cold water. I also borrowed my best friend’s road bike, (I didn’t even own one), and threw some aero-bars on it, thinking that was all a tri bike was. I recall passing a lot of guys on the bike and the run. The funny thing was, I was out of shape for running and thought I ran horribly slow! A few weeks later I did San Diego International and got 14th place overall, 2nd amateur and beat over half the pro field. It was at that point where I thought I could maybe accomplish some cool things in the sport. Craig: What was the first triathlon you did as a professional? Jim: My first race as a pro was actually the 2005 XTERRA West Champs, in Temecula. (The rules for USAT put me in a position where I had to race pro-XTERRA but amateur on the roads). It did not go well. I had made some changes to my mountain bike position and it really affected my lower back. I was in such pain in

Jim and wife, Orlanda. my low back, I wanted to drop out, but it was my first pro race and it was local. I couldn’t drop out. It was an experience which really set me back, especially mentally and emotionally, since I had prepared so much for that race. Honestly, I was devastated. Craig: In your multi-sport career, which 3 performances are you most proud of and why? Jim: The Florida race is the best performance of my career, so far. Outside of that, there are 3 races which probably made the biggest difference in my career and which I will always cherish. The first race was the XTERRA West Championships in 2004, at Big Bear. It was a mass start, and that gave me my first chance to race head to head against pros like Conrad Stoltz, Nico LeBrun, Josiah Middaugh and Jimmy Archer among others. I had a great race and finished 9th overall, one of the highest place finishes ever by an amateur in an XTER-

NEW MEMBERS, cont. Kimberly Greer Kerry-Shannon Grieser Karin Haggard Megann Handley Brad Handley Megan Hawker Nolan Huelsman Jackson Hummeldorf John Hundley Hideru Inoue Jennifer Kimble Mark Lehberg Chris Liles Matthew Ludwig Michael McCabe Amir Mojaver Robert Monser Martha Moore Michael Morar Patrick Nelissen Angie Ng Debra Nye Dave Olander Jodie Olson Carollyn Paolini Brian Parker Paul Pedrotty Yumi Petrisko Danielle Puterbaugh Amelia Putnam Ed Quintana Soleil Randall Matthew Rearic Melissa Regina Robin Rosenfeld Carrie Salmon Jan Schellenberger Victoria Schlosser Pamela Sholly Mark Simons Michael Soda Robert Steiner Amy Steiner Melissa Stokely Jerry Stokely Jason Thom Shaun Uebelhor Allie Umoff Linda Vigil Todd Villalobos James Waite Jacob Ward Shannon Welter Mitchel Zafer

continued on page 8


Ironman Conversation, continued TCSD RACE DISCOUNTS To get your TCSD club discount, some events require club members to use mail-in application and include a photocopy of TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your name and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Additionally, visit the clubs discount section on the web for additional details about discount codes. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nationall Championships). Discount: $10 off entry. Big Kahuna Triathlon $15 off. Elite Racing Rock & Roll Marathon. Discount: $10 off Elite Racing Ventura County 2009 events: Camarillo Duathlon, Ventura Splash ‘n Dash Series, Oxnard Splash ‘n Dash Series. Discount: 10% discount. See TCSD’s website for discount code. Kathy Loper Events At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website. Discount: $3 off all events. Klein and Clark Sports Productions April and November Desert Triathlon in Palm Springs. Discount: 10% off Koz Enterprises Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Discount: $5 off all events. continued page 9


Jim: Honestly, no race has ever given me the joy I felt when I turned that final corner at Florida and saw the finish line. Everything I had committed to that race and the injuries I dealt with, it all paid back that day. I was so fired up, jumping and hollering. If you saw the video of the finish, you can’t see under Another big race was the my Rudy Projects, and you XTERRA World Championships wouldn’t guess it by my in Maui, in 2004. I was the excitement, but I was in top amateur finisher, earning tears. As soon as I crossed my first Amateur World the line, I walked back to Championship and getting Orlanda (my fiancé at the 17th place overall. I nearly time), and we hugged, ran down Peter Reid, and both in tears. It was the beat some of the biggest single most emotional names in the sport. It’s still one of the best moments of XTerra World Championship, 2005. moment of my life. I came into that race facing a lot my career, especially since I of doubts and a field that was stacked with was an elementary school teacher going amazing resumes. I took a real leap of faith against those guys. and just had to believe in myself. Finishing The other big race was winning the ITU 3rd it was what confirmed for me that I can do World Championships in 2005, for Men 25-29. anything I put my mind to. That’s a really I had always wondered if many of the talentpowerful event to come to grips with… ed Europeans were not into XTERRA, and so perhaps I needed to prove myself against Craig: I recall that a few years ago you had 3x them in road tris. This win really validated all Ironman World Champion Peter Reid as your my accomplishments. It also helped to confirm coach? What was that experience like? And my decision to leave my teaching job and how did you begin a coaching relationship with him? focus on triathlon as the right one. Craig: So now you have really raced the whole Jim: Peter and I battled a few good races at spectrum – Xterra, Olympic distance, 70.3 and XTERRA Worlds. Later, my Canadian connecIronman. You have at least 1 data point with tions found us training together in Victoria, BC. I remember doing a run workout in the each of those. Which gave you the most joy? RA Championship race. I remember passing Nico LeBrun on the second lap of the bike, and dropping him on the descent. I came into T2 so excited, I was practically yelling! Here I was passing a guy who had been 2nd at the XTERRA World Champs! (He would actually win it all in 2005).

continued on page 15


e’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin 100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee – harvested form the same farms each and every time. The high-altitude and volcanic soil in Guatemala and Kona make for some of the best coffee growing conditions in the world.

To order, go to Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)

PRODUCT REVIEW: Newton Running Stability Trainer, 2008 version Newton Running shoes have been out for a while, and it was time for me to see what this running shoe is all about and what it can do. I have never paid over a hundred dollars for a pair of shoe, even this demo pair, which will be returned after my review period. Back in '08, I did a quick demo at the CA 70.3 expo and didn't really think much about the shoes. This year, I started writing the Product Review column for the newsletter and thought it would be a great opportunity to do a full test/ review of the Newton shoes and share my experience and insight.

ning shoes teach or aid you to become an efficient runner. Efficient runner's land on their mid or fore foot and roll forward. Heel strikers put on the brakes every time they land. Landing on the mid foot allows for a quicker roll of the foot and lifting action. This also can prevent many running related injuries. The lugs on these shoes are elevated in comparison to the heel, so if you heel strike and roll forward you will feel that something is not quite right, but if you land mid foot or fore foot the lugs will absorb the full impact and thus take advantage of the stored and return energy design of the shoe. Simple as that.

Back in late February, Nytro Multi Sport had a Newton demo day. This is where I met Robert, the product representative for Newton Running. He reviewed my running style with my regular shoes and recommended Newton's Stability Trainer model. I do recommend being properly fit/examined at a demo or by an authorized Newton retailer. I laced up a pair and set for a little jog around the block. These shoes feel quite a bit different from my "standard" running shoes. Robert filled me in on the advanced technology of the Newton shoes. It is their action/reaction technology that sets this shoe apart. There are 4 mid sole lugs that are placed on a elastic membrane. This membrane acts as a trampoline that the independent lugs are attached. When the lugs hit the ground the membrane absorbs or stores the energy and when you begin to lift up this energy is released as forward propulsion. In theory, this is free forward propulsion, free speed. You can visit Newton Running's web site for the complete technical explanation.

I finally received my demo pair, 3 weeks later, and was anxious to get my review underway. I wanted to get enough miles in for the ultimate test, Boston Marathon. When I first tried them on I thought "damm, these shoes are too big." The toe box has generous room, more than my previous running shoes. I was not used to this. Anyways, off I went for a short 4 miler to break the shoes and my body in. Much to my surprise, the extra toe box space was great, the shoes were a prefect fit after all. It is very light for a stability trainer, 590 grams for a pair for size 10s. My regular stability trainer's are about 725 grams and my light weight race trainers are 660 grams. The lighter weight means less energy needed to lift the leg and less fatigue.

This is the only running shoe made that is a tool that can improve your running efficiency. One must use this tool properly for it to be effective. All Newton run-

continued page 11

TCSD RACE DISCOUNTS Pacific Sports LLC Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. Discount: $10 off all events. Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Discount: Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC09. SilverMan Triathlon Half and Full ironman events. Lake Mead/Henderson, NV. Discount: $10.00 off. Must indicate USAT membership number and club affiliation. Use codes Full: silverclub09, Half: silverhalf09 Ventura Breath of Life Triathlon Discount: $10 off

I was instructed to start slowly with these shoes, to allow the body (shins, calf muscles and plantar fascia) to adapt to this new running style, landing mid or fore foot. Different muscles are being used, and if one goes too far


FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro Contact: Barry Kelly, Fit Stop Discount: 15% off for all TCSD members. Use ”TCSD” as the coupon code, $50 off of the normal price for VO2 testing. ironguides (858) 558-1337 Contact: Sergio Borges Training Bible Coaching (619) 886-3227 Contact: Jim Vance Tri Power Multisport (760) 420-8032 Contact: Mike Plumb MASSAGE & PHYSICAL Active Release Techniques University City Physical Therapy (858) 452-0282 Discount: 30% off ART sessions with Gino Cinco, PT, certified ART provider and instructor. Bart Gale, HHP and TCSD member. 1356 Garnet Ave., Pacific Beach (858) 531-8189 Email: Specializing in Sports, Thai, NMT & Deep Tissue Sculpting. Sabine Grossmann 234 N. Acacia Ave., Solana Beach, (619) 347-9535 Licensed Massage Therapist and TCSD member. continued page 11


COACHES CORNER: By Sergio Borges Triathlon is not Swim + Bike + Run, Part 3 To read Part One and Two, please go to or check the last two TCSD Newsletters. Looking at the great champions: Michael Phelps (swimmer), Fabian Cancellara (cyclist) and Haile Gebrselassie (runner) - all great athletes with many gold medals and World Championships under their belts. These athletes are very skilled and efficient in their specific sports. Obviously many years of training is necessary to reach the levels they have achieved. All three sports require a high level of skill, particularly swimming and running. Athletes like Michael Phelps, for example, have spent over 15 years developing their skills, training an average of 5 to 8 hours per day. All of this time and work is required to develop skills in A SINGLE SPORT! Our sport includes all three: swim, bike, and run. Many athletes and some coaches see triathlon as three separate sports: Swim + Bike + Run. However, triathlon is ONE sport and should be seen as swimbikerun, in which every sport interferes or influences the others. When training for triathlon, athletes usually make the mistake of seeing it as 3 different sports. Triathletes think that they should train

for swimming like swimmers, bike like cyclists and run like runners. Athletes should not seek individual sports’ PRs but instead, an overall faster result. Saving energy on the swim, reducing aerobic taxing and neuromuscular firing on the bike and teaching your body how to run on fatigued legs, tight muscles and reduced range of motion is triathlon! On parts one and two we talked about how to swim and bike in triathlon, now we’ll conclude with the running. Running in triathlon is totally different than pure road racing. In triathlon, with the swimming and cycling coming before the run, athletes’ legs, a limited range of motion that is caused by tight and overused muscles (the hip flexors, hamstrings, quads, etc). This limited range of motion will prevent you from bringing your legs as high during the recovery phase and from bringing your knee as high during the propulsion phase. Therefore, the stride length gets shorter and you’ll run slower. The efficiency in triathlon running comes from the ability to run fast on fatigued and tight legs. To be able to do this, you need to develop a running style that is more like a “shuffle running”, where you’ll focus on a

higher turnover to overcome the shortening in your stride. High cadence running becomes even more important during long distance races like the Ironman, in which the distance will add an extra level of fatigue on your legs, thereby reducing your stride length even more. By running with a lower stride rate, your second half of the marathon will be much slower or even turn to a walk. A lot of practice is needed to develop a high stride rate running style as your body at first is not used to the new neuromuscular pattern of firing your muscles so quickly. Also, running at a high stride rate will increase your heart rate and aerobic taxing so this running style will work better if you have saved these components on the bike. Now you can appreciate the benefits of riding at lower cadence on the bike as explained in Part Two of this series of articles. After reading Parts One, Two and Three, you can now understand the differences in training

and racing for triathlon compared to training and racing in the 3 single sports. To have a better race season, focus on putting it all together: Swim: Focus on developing strength in the water. The more you train this way, the more prepared you’ll be to race fast in open water swims. Bike: Low cadence cycling means lower heart rate and higher efficiency. Practice big gear riding to get you ready for race day. Run: High stride rate running leads to less fatigued legs and more efficient triathlon running. Train smart, race fast! Sergio Borges is a Senior Coach with Ironguides,, formerly San Diego X Training. He is also a Level III USA Triathlon coach and Level II USA Cycling coach. He has spent over 15 years studying the science of triathlon training.

PRODUCT REVIEW: Newton Running Stability Shoe, continued and hard without letting the body adapt you are asking for trouble. I took 1 1/2 weeks before using the shoes every time I went running. I am already an efficient runner, but still fall back to heel striking on long runs and when I get lazy. The Newtons helped me concentrate on keeping my efficient form throughout my longer runs. I noticed my tempo or pace was a little quicker. These shoes have an open mesh design. This is great for letting the heat evaporate from the foot. However, running on sand and loose gravel is not so good. Lots of sand end up in the shoes. I would not recommend this model for races where sand running occurs, such as CA 70.3 or Escape form Alcatraz. Newton makes an All Weather model that has a closed mesh design that has solved this issue. Also, for the energy return system to work properly one must run on a solid or semi hard surface. If one runs on loose sand or gravel, the foot sinks into the ground and thus no return energy is stored.

I have to give these shoes very high marks. Great cushioning, great feel on the foot, great technology and, if you use the shoes properly. I was able to race in the Newtons and compare my run time to previous events in which I wore “regular” running shoes. The result, Fiesta Island Club Race (2 loops); I PRed by 45 seconds and Boston Marathon; I PRed on this course by over 3 minutes. My training intensity has not changed much over the years, so I have to say these shoes really work. I can not guarantee these types of results for everyone but if you are looking for faster run times, this just may be the ticket. By the way, I will be buying my first pair of +100 dollar shoes very soon. Note: The 2009 version shoes have been updated with reinforcement strapping to “completely eliminate any occurrences” of lateral blowouts. Also, a carbon rubber heel plug has been added to enhance the durability. Reviewed by: Dean Sprague, PedPowerPerform Lab.

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Ingredients 1 cup silken tofu, soft 1/4 cup expeller pressed canola oil 1 cup honey 1/2 cup evaporated cane juice crystals 3/4 cup plain soy milk 1 tablespoon pure vanilla extract 1 teaspoon pure almond extract (optional) 1 large whole egg 2 large egg whites 1 cup Kashi® Heart to Heart® Wild Blueberry & Oat Flakes cereal 1 cup Kashi® GOLEAN Crunch!® Honey Almond Flax cereal 1 cup whole wheat flour 2 teaspoons baking powder 1/4 teaspoon salt (optional) 1/2 cup dried blueberries

Topping 1/2 cup sliced almonds 1/2 cup Kashi® Heart to Heart® Wild Blueberry cereal 1/2 cup Kashi® GOLEAN Crunch!® Honey Almond Flax cereal Directions 1. Preheat oven to 350°F. 2. In a large mixing bowl, with an electric mixer, mix first nine ingredients until well creamed. 3. In a medium mixing bowl, combine the next six ingredients. Crush cereal into smaller pieces and mix well. 4. Add dry ingredients to wet ingredients and mix until dry ingredients become wet. 5. Empty mixture into a lightly oiled 9" x 13" pan and spread evenly across the bottom. 6. Sprinkle topping evenly across the top. 7. Bake for 20 to 25 minutes or until a toothpick comes out dry. Cut into squares and enjoy. Nutrition Facts Serving Size 1 bar (85g/3oz), Servings per recipe 18, Calories 225, Calories from Fat 50, Total Fat 6g, Saturated Fat 0.5g, Cholesterol 10mg, Sodium 95mg, Total Carbohydrate 41g, Dietary Fiber 3g, Sugars 20g, Protein 5g, Vitamin A 4%, Vitamin C 6%, Calcium 2%, Iron 6%

Running Pick-Ups, continued door to conduct their search. Our feline guest was agitated and frightened, and started to cry. I opened the patio door a crack so he could see how miserable it was outside. He paced inside and continued crying in protest. “What are you going to do about the kitty?” Petra asked. “If you keep him inside tonight, you’ll need to feed him and set up a litter box.” No sooner had she spoken when we heard a cat in back answer the cry. I dashed through ankle-deep water to find the second cat soaked, shivering, and cowering under an eave. It was nothing more than a small muddy ball of fur when I handed it to Petra to dry, but soon it became a black and white female shorthair cat. It too wore a soggy, thick collar that Petra snipped off and tossed near the sink.

I made a quick trip to buy food and litter for the cats, and take-out food for Petra and me. The rain abated around ten PM, and Petra went home. My patio was inundated with a couple inches of water, and the lawn was a marsh. The activity and noise next door continued, but I couldn’t decipher what was going on. Hoping the cats would not ruin my house during the night, I went to bed. Flurries of lightning, thunder, and downpours came and went until morning, and I slept fitfully. I padded out to the kitchen at dawn to the sound of a steady rain, and found the cats eyeing me nervously. I poured them more kibble, plugged in the coffee maker, and turned on the news. The newscaster made no mention of the raid next door, but he promised this would be a record-breaking storm. Saturday, the usual day for my long run, was ruined. continued on page 20


Ironman Conversation, continued cold and rain, in February, just Peter and I. It was actually then that I threw the idea of me doing an Ironman at him. I figured, who better to ask? He gave me a lot of feedback on the idea and told me he thought it was perfect for my body type and mentality. We became friends and continued to talk some. When he retired, I called him and congratulated him on a great career. Jokingly, but half serious, I asked him if he was interested in coaching me. After mulling it over, he said yes. That was the beginning.

train, or when to make smarter decisions about their training. Sometimes athletes think they’re ready for this, but some find out they are not too keen about it when this happens. So I think an athlete needs to be honest and ask themselves, “What do I want a coach for?” Do they want someone to just tell them they are doing everything right and nothing needs to change? Or do they want someone who is going to be honest and teach them new things, new ways of training, and new ways of thinking?

© Opix Photography

Peter has brought a lot of confidence to my training and Craig: What are the taught me so much. He conprimary benefits of vinced me to stop racing so having a triathlon many short course races and coach? to put my money on Ironman Jim: I think the racing. When I was ready to biggest benefit is quit back in September of someone to hold you 2006, he gave me a solid kick accountable, as well in the butt, (scolded me), and as someone to tell got me back on the right track. you when it’s time to As we approached race day, he back-off. We can get and I both saw I was ready. He so caught up in the prepared me so well, MENTALsmall, daily events LY. Ironman requires a lot of and think that every hard work, but on race day, it’s San Dieguito Half Marathon, 2006 race is important, or all mental. He taught me that every group ride must be a race. Many times more than anything. I’ve been blessed with 3 amazing coaches in athletes need someone to just help them keep my career, Greg Welch, Peter Reid and most their eyes on their major goals, and not make recently Joe Friel. It’s incredible when I think decisions which could sacrifice them. about it. They are three of the classiest people I’ve met, and have taught me so much beyond sport, it truly has been a blessing.

Craig: What advice would you pass along to someone attempting their first triathlon in 2009?

Craig: What should a person look for when looking to hire a triathlon coach?

Jim: Be a sponge. Absorb all the information you can, but keep an open mind for better or different ways of doing things as you mature as an athlete. Also, don’t think the only way to do well is to have the most expensive equipment. I’ve never owned a bike, or any other piece of race equipment which has allowed me to train less, or train dumb. It comes down to you, the athlete, and that’s where the focus should be.

Jim: When an athlete is looking for a coach, they are actually looking to build a relationship with that person. The coach has to be honest with them and their goals, but support them in whatever way they need, and do it in a positive manner. Also, most athletes who get a coach don’t need help with the motivation of training, they need someone to tell them when not to

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continued on page 17




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Ironman Conversation, continued Craig: What advice would you pass along to someone attempting their first Ironman in 2009? Jim: Besides racing conservatively (because that is the biggest thing), there were a few things which really stuck in my mind all day, during the race. Someone told me, “You can’t control anything out there but your attitude.” If you think positive thoughts, your race experience is entirely different than someone thinking negatively.

Spanish, mixed with “Ohs!” and “Ahs!” Here I was, a skinny white boy with a $5000 bike, fixing it on the side of a road in rural, north coastal Panama, surrounded by non-English speaking kids from extreme poverty. If I had a picture of it, I would bet National Geographic would publish it. (I ended up fixing the chain, only to have it break again. The derailleur ripped off, and I had to get a ride back to T2. I completed the run, but was DQ’d for not finishing the bike portion.)

The other was every time I got nervous about Craig: If you could the race I had to rememwaive a magic wand ber: it’s VERY LONG! over the sport of Anything can happen, triathlon, what and if things go bad, it’s would you like to still a long enough race see changed? to salvage a great perJim: I’d like to see formance. It’s just too development at the long of a race to be nervyouth, high school ous about. If you focus IM Florida 2007, 3rd palce overall and collegiate levels on the task at hand and the things you can control, it’s amazing how be improved. I think if triathlon became a legitimate NCAA Division 1 sport, it would drawell it will go. Craig: What is the funniest thing you have matically raise the level of competition and performances we see. seen in training or racing? Jim: An event which isn’t necessarily funny, but still sticks in my mind was my DQ in the Portobelo International Triathlon in Portobelo, Panama, (yes, Panama in Central America). This race is so tough, with gravel roads for road bikes and mountains to pass over on the run. (Seriously, I was swimming on the run course!) I broke my chain when I was in 2nd place, trying to catch Kerry Classen. I didn’t have a chain tool and had to borrow one. Unfortunately, I didn’t know how to say, “Chain tool” in Spanish! No one knew what the hell I was asking for! I had to laugh at the predicament I was in. When I finally found an English speaker who had one, I started to fix my bike. A bunch of Panamanian children gathered around me, watching me fix my bike. They were so poor a lot of them had never ridden a bicycle. All I heard was a bunch of

Craig: Some things really go full circle. I know you gave up your full time teaching career to race professionally. Now you are no longer racing professionally, but you are a 100% full time triathlon coach. You don’t grab me as a Michael Jordan or Brett Favre type of guy, but do you have any temptation to un-retire and race again?

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Jim: I might come back to racing, I just don’t know. I wouldn’t say I’m retired, but I won’t race in 2009, I know that. When I left teaching and went into professional racing, I wasn’t doing it for the money. As I got older though, that began to change. My focus changed to making money and when I struggled to accomplish making money, it was stressful. I felt like I was letting my family continued on page 18


Ironman Conversation, continued down, not being able to provide financial support. That was tough, and when things went bad with a flat at SOMA and sickness at IMAZ, it was like a betrayal. All that hard work and nothing to show for it. It was the exact opposite of Florida in 2006. I was fitter than Florida (especially my run fitness), so it was tough to swallow. I also had realized that mentally, I was getting tapped. I was starting to focus more on what I was missing out on than what triathlon was giving me. All the experiences I couldn’t do because I was too busy training or racing. Now I’ve decided to step away and focus on securing my family’s future and making sure I come back to the sport to race for the right reasons, not for money. My coaching has taken off because I have attacked it with the same attitude and commitment I showed to racing. This has been great to see and I do love the teaching aspects of it. The other great thing is I have become a much better coach in my time away from racing. I think this will only make me a better athlete if I return. I still have things I wanted to accomplish in the sport, but my mind set has to be right. I have to want to do the incredible amount of training day after day, for at least a year, just be ready to compete. That’s a big commitment, and taking it lightly isn’t my style. Craig: How has your wife, Orlanda, contributed to your success as a professional triathlete and now as a coach? Jim: Orlanda has been very patient, that’s for sure. Triathlon is such a selfish endeavor, especially when the commitment at the elite level is considered. It’s hard to be a good husband and balance it all, and I’m certainly not perfect. It’s no surprise that our marriage has improved quite a bit since I left racing. If I come back, I hope that it will be better at the balance. She’s been thru a lot with me, the full circle as you mentioned. She’s been thru it all. Craig: Jim, thanks for sharing your story with all of us. We wish you and Orlanda all the best of luck! Jim can be reached for your triathlon coaching needs by contacting him at: or





Running Pick-Ups, continued

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At mid-morning, someone rang my doorbell. I opened it to find a woman presenting FBI credentials who wanted to ask me questions about my next door neighbor. Besides the opera singing, I didn’t have much to tell her. She told me he had been arrested, but remained vague about the charges. She handed me her card and asked me to call if I thought of anything that might be helpful. At midday, the raid next door was the breaking news on TV. They arrested my neighbor on a laundry list of charges including theft, interstate wire fraud, money laundering, tax evasion, and other crimes. How could a wheelchair-bound opera singer commit such crimes? Maybe he really was a Godfather, and the people coming and going from his house were the henchmen. In the meantime, the swarm of men and women wearing rain gear continued to comb the yard next door while others presumably searched the house. By afternoon, the relentless rain had nearly drowned the patio and lawn. The cats looked out the sliding glass door facing the patio and yard, but they showed no interest in venturing outside. What should I do with them while their owner’s in jail? By Saturday night, the investigators next door packed up their gear and left. The cats lost some of their fear and were a little bolder investigating my house and letting me stroke them. And I felt antsy to get outside again—I wanted to train for a 10-km race only a few weeks away. I awoke Sunday morning to the first rays of hope that the storm would break up and move on. Gusty winds blew apart the dark cloud cover, bringing intermittent showers and patches of sunlight. As I walked out front to pick up the newspaper, I saw someone bundled in rain gear approaching me. An instant later, I realized she was the woman we called Bonnie. “Excuse me, have you seen the cats that live next door?” she asked, pointing to the corner house. “Yes. I rescued them from the rain Friday night. They’re inside my house.” That’s strange she’s asking about the Godfather’s cats. I fumbled for something else to say. “I was waiting for the owner to return to give them back.” “May I see them?” That’s strange too. Why? “Um, I guess so.” We walked to my front step and passed into the entryway. The cats seemed to recognize her, or at least they acted friendly by coming over and rubbing against her. “Were they wearing collars when you found them?” “Yes, the fluffy one almost hung himself in the ivy, so we cut it off. We cut the other one off too. I was like a big, sodden rope around her neck.” “Do you have the collars?” She paused. “They have sentimental value.” Those big, ugly things have sentimental value? “I don’t know where they are. We cut off one collar out there by the fence.” I point-

ed to an area ankle-deep with muddy water near the back of my yard. “I think I may have left it there.” I remembered seeing the other collar by the kitchen sink, but I couldn’t recall what happened to it. “We might have thrown the other one away. It was useless after we cut it.” “I need to find them. Would you mind if I looked?” I shrugged. “Be my guest.” The woman waded through the backyard swamp, and I watched her paw through the water searching for the collar. Shortly, I heard her rooting through my trash can as well. About twenty minutes later, she returned to my door. “Are you sure they’re not inside your house?” “I haven’t seen them, but I’ll look. Do you have a number where I can call you?” “No. I’ll return for the cats in a little while, so maybe you can search for the collars before I return.” She turned and hurriedly walked away. She’ll return for the cats? They’re her cats? Something wasn’t adding up. I called Petra. After we discussed the arrest of the Godfather, I told her about Bonnie’s visit. “Do you know what happened to those cat collars?” “I put them on the shelf in the laundry room above where I hung the wet towels.” As Petra spoke, I recalled her joke that maybe the cats were a conduit for messages between the Godfather and Bonnie and Clyde. Were they? I hung up and walked to the laundry room, found the collars, and gently squeezed them. They had dried but still had hard lumps. They were both closed with hand-stitched seams. I retrieved my sewing scissors, placed the collars on a paper towel atop the washer, and carefully snipped the stitches of one. From inside the heavy fabric collar I pulled out a sausagelike sac made of a finer fabric. Stuffed inside were hard, pea-size objects. I snipped open one of the sausage links and spilled out a half dozen gem stones—emerald green, ruby red, and small, clear diamond crystals. “Wow.” My voice came out in a hushed whisper after realizing I had been holding my breath. “Holy….” I stared at the stash, fingered the rest of the sausage-like pouch, and felt the second collar without opening it—more pea-size hard objects. Now the connection between the Godfather and Bonnie and Clyde makes sense. This must be what the FBI was looking for. Those two little cats were running pick-ups, real pick-ups. I felt a smile tug at my lips. I took a deep breath and walked to the kitchen for a cup of coffee while I pondered the situation. What would it be like to be really wealthy? If I sold the jewels…. I mused a few minutes on where it might take me, but fear and paranoia accompanied each scenario. Or I could be a total

chicken, sew the collars back up with the gems, toss them over the fence, and be free of this business. Or…. I finished the coffee and telephoned the FBI agent who had left me her card. She arrived shortly with another agent, and I showed them what I had found. They cut open the other sacs, revealing what must have been thousands of dollars worth of precious jewels. After asking me a long series of questions, the agents stood to leave with the collars and jewels. Bonnie didn’t come back as she had promised, and I had a suspicion she would never return. A week later, I saw a ‘For Rent’ sign in the lawn of her house. No one ever came for the cats, so I kept them, naming them Bonnie and Clyde. Whenever I run by those houses now, and especially when I run pick-ups, I wonder how my life would be different if I had kept the jewels to sell. With each daydream of wealth, I have the sense of foreboding that I’d be running through life always looking back over my shoulder for a revengeful thief I had cheated. I prefer to run looking forward with the reward of a runner’s high after my best and honest effort. My Bonnie and Clyde continue to run pickups—now mostly lizards and grasshoppers. Not quite the value of rubies and emeralds, but worth a wealth of smiles.

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TCSD is the title sponsor for the Solona Beach Triathlon and Duathon. Register now before the event sells out! A Tale of Fiction 1 TCSD Cont...

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