Page 1



TCSD Contacts Volunteer Members Board Members Event Calendar Weekly Workout Calendar


2 2 2 2 5

Member Profile New Members Ironman Conversation Race Discounts Product Review

5 6 7 8 10

Friends Offering Discounts 10 A Tale of Fiction 15 Cooking with KASHI 18



Date: June, 2009 Location: Coeur d’Alene, ID

By Brian Stone

August 20th, Thursday

To start from the beginning, I have to go back to Ironman Arizona which my buddy Matt and I

SPECIAL GUEST: Matt Hoover Winner of The Biggest Loser and soon to be Ironman.

did in April 2008. I looked back at the race report I wrote for that Ironman and noticed

Location: TBD Club Half Ironman Race: August 16th Details: still pending Check TCSD website for updated information

CONGRATULATIONS TCSD! 25 years and growing stronger & faster then ever. The largest and best triathlon club in the world.

I left out the fact that, I said, “I will never do an Ironman again,” then came June 22, 2008, the day of the 2008 Ironman Coeur d’Alene. I read a few reports/reviews of the race online, heard how great of a town it is and how nice the weather is (compared to the 97 degrees we had in Tempe) and that’s when I said to myself, well maybe Coeur d’Alene will be better than Arizona. I think Matt was already itching to do another Ironman so he pretty much talked me into signing up which I did a few hours after registration opened the day after the 2008 race. For those of you that don’t know, the 2,500 or so spots to most Ironman events usually sell out within a few days, this race was no exception and sold out 4 days after registration opened. I was able to talk my “newer” triathlon friend, Kerry, into signing up for the race who in turn talked Peter into signing up as well. Kim, who I had done a lot of training with in the past signed up also but had to back out from it later, unfortunately. So Matt, Kerry, Peter and I started training in early November 2008, mainly just some hard and hilly bike

Race morning, Brian and Matt, taking care of of special needs bags. rides of 50 to 80 miles. This ended up giving us a pretty good base when we started the “real” training in January. I laid out a decent training schedule for myself which basically just added extra miles to the training I did for Ironman Arizona. To top it off, the four of us also decided to do Ironman California 70.3 (a half Ironman) in continued on page 3



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 last page. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to:


Barbara Ferrero (760) 710-7730

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

August BEGINNER Club Race August 15th, Saturday, 7am Location: Glorietta Bay, Coronado Distance: S 700m, B 11.5mi, R 3mi distances are approximate

August Club Meeting August 20th, Thursday Food: 5 pm - Speaker: 6pm Special Guest: Matt Hoover Location: TBD

August Club Race 1/2 Ironman August 16th, Sunday Location: De Anza Cove, 6:45am Details: Check website for details

Check TCSD’s web site updated information.

August Aquathlon August 20th, Thursday, 6pm Registration starts around 5pm Location: La Jolla Shores Distance: S 1000m with a R 3mi

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 Design & Production


Sprague Design, Dean Sprague (858) 270-1605

Beginner Coaches

Newsletter Articles Please send to Barbara Ferrero at Contributing Writers Barbara Javor, Dean Sprague, Brian Ston,e and Craig Zelent Newsletter Classifieds Contact Raja Lahti at

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

August Potluck August 31th, Friday, 5:30pm After Friday Evening Cove Swim Location: La Jolla Cove

(760) 415-3329

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

(619) 668-0066

Grand Prix (including Aqua & Duathlon) 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

TCSD Needs A Newsletter Editor

Social Director

James Delliquanti

Duties: Assist with newsletter articles and ads collection, submission and proofreading newsetter.

Sponsorship Director

Raja Lahti

Swim, Masters Coach

Nikee Pomper

(970) 390-1645

Swim, Open Water Director

Thomas Johnson

(619) 987-8822

Contact: Barbara Ferrero or Dean Sprague

Track Coach

Jim Vance


Track Coach, North County

Mike Plumb

Web Administrator

John Hill

Volunteer Committee Members

Michele Kuehner

Snap a shot of any TCSD item (uniform, watter bottle, T-shirt...etc) in an interesting location and submit to myhideano@hotmail for possible publication.

A new feature for the newsletter and website.

Enough about the boring training… here was my early April as sort of a “training race.” I won’t get into the week to week details but over the 7 or so months race day: of training I ended up swimming about 67 miles, bik- 4:30am I woke up after about 7 hours of sleep. I had ing 3,200 miles and running 550 miles. I have been been sleeping well most of the week so I was definitetraining with a power meter for the bike and a watch ly well rested! that tracks my running pace for the past couple of 4:33am Went into the bathroom and took care of years and I decided to start using a computer program business, everything went as planned. I applied some called “Training Peaks” to track my overall fitness and sunscreen and put my tri outfit and some warm other data this year. There’s one chart in Training clothes on. Peaks called the “Performance Management Chart” 4:45am Sara and I prepared my nutrition for the race. that gives me a graphical view of my overall fitness. For the bike I made two bottles with 800 calories of Following is my PMC for 2009; you will notice the Carbo Pro and Gatorade each. I also mixed in 6 thicker blue line is gradually going up as my overall Thermolytes (sodium/electrolytes) in each bottle for fitness increased. There is a slight dip in late March two per hour. I made 4 half PB&J sandwiches, 2 for which was my two-week taper going into the half the bike and 2 for the run. I checked my special needs Ironman race. bags and went through my checklist one last time. The only other “training highlight” to mention is that I finally joined a Masters swimming group in 5:00am Went downstairs and had some oatmeal and a early March when I started my swim training. I figured PB&J sandwich for breakfast. Also a couple cups of this would be the only way to get faster at swimming! coffee! I actually really enjoyed Masters and it made swim- 5:15am Left the B&B and walked over to the transiming in a pool fun. I also decided on this particular tion area. Masters group because they had a 50 Meter pool 5:25am Arrived at the bike transition and put my bike which means less fake flip turns for me! Peter ended computer, bottles and other nutrition/stuff (Cliff Bars, up doing a majority of the swim workouts with me so PB&J, chapstick, chamois butter and 2 GU) on my bike. Pumped up my tires to 125psi. that helped to motivate me even more! Then came the logistics of getting to the race site. 5:45am Went over to my T1 and T2 bags and added A few days after I the stuff I didn’t want signed up I looked on to go missing overnight Slowtwitch (an online and added my PB&J triathlon forum) for sandwiches. Also since some hotel recomthe final weather premendations and found diction for the day was a great Bed and for a high in the low Breakfast about 3 60’s and rain in the blocks away from the afternoon I decided to start and finish. I put toe warmers on my booked two double bike shoes and also put rooms, one for my arm warmers in my T1 parents and their late Mass start on the shores of Lake Coeur d’Alene. bag and run special dog Snickers and one needs bag. After that I for myself. The B&B was great and the owners really dropped off my special needs bags. catered to the Ironman athletes and their guests! 6:30am Went back to the transition area, put my wetMatt, Peter and I arrived in Coeur d’Alene on suit on, and then searched for the girls to hand my Wednesday afternoon and Kerry came in late that backpack to. About 10 minutes before the start I night. The four of us were able to ride the hilly sec- found the girls, gave them my bag and then headed to tion of the course on Thursday and the run section on the start line. Friday so we had a pretty good idea of what to expect. continued on page 11 We also got a couple practice swims and runs in as well in the days leading up to the race.

Show us your TCSD Spirit!

Race Report, continued





Monday 6:00 PM

Computrainer Cycling and ErgVideo

6:00 PM

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

5:45 PM

Ocean Swim

7:30 PM

Pool Swim (long course) in La Jolla/UTC

Location: Coastal Sports and Wellness. •

Location: Movin Shoes, Encinitas.

Location: La Jolla Shores. Meet at sea wall, southern restrooms. •

Location: JCC, 4126 Executive Dr.

Tuesday 6:00 AM

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

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: Front of B&L Bikes.

Location: Moment Cycle Sports, 1357 Rosecrans. •

Location: University City H.S. •

Age group: M 45-50

Location: Carlsbad H.S. Track.

Status: Married

Wednesday 5:30 PM

Advanced MTB Training

6:00 PM

Bike Workout in Coronado

6:00 PM

Bike Workout in Cental San Diego

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

Contact: Dave Krosch, •

Location: Starting at Holland’s Bicycles. •

Favorite Race/Tri Event: Wildflower w/Santa Barbara Triathlon–Long Course a close 2nd.

Location(s): varies,

Contact: Andy Concors, details at 7:30 PM

Pool Swim (long course) in La Jolla/UTC

Location: JCC, 4126 Executive Dr.

Thursday 6:00 AM

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

Location: Front of B&L Bikes.

Location: Starting at Moment Cycle Sports.

6:30 AM

Bike Workout in Point Loma

5:30 PM

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

Friday 6:45 AM

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

5:45 PM

Ocean Swim

Location: at Fletcher Cove

(I-5, to Lomas Santa Fe west) •

Location: La Jolla Cove on the lawn.

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

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

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)

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

Before I became a triathlete: I played baseball all my life, through high school and college.

Favorite local restaurant: Any place that sells food! Don’t really have a favorite, I just like food. Best Leg/Event: Best?? mmm? I don’t know about best, but my favorite is probably the run. PR: Ironman Wisconsin 2002, I ran a 4:35; not all that fast for some, but I fully expected to be over 5hrs…so I was pretty proud of that split!! Most Embarrassing or Disastrous Moment: Having to dig my Hind wind vest out the the port-a-potty at the 2007 Sedona Marathon. My Equipment: Wetsuit: Blue Seventy; Helix Bike: Trek Shoes: Adidas continued on page 6


MEMBER PROFILE, continued Equipment wish list: Dont really have a wish list...after 10+ yrs of racing I have plenty of gear. Can’t Race Without: My wax ear plugs for the swim! Best advice: ”Start slow and taper“...Seriously, new athletes, dont try to go long too fast. This will avoid injury and burnout and will help you to enjoy this sport for a long time.

NEW MEMBERS Sergio Alverez Yonadav Anbar Mark Ankcorn Mark Ankcorn Voyko Banjac Tim Behrens Nick Bernal Kevin Beverly cathy breslaw Timothy Bridges Thomas Brittingham Dannelly Brown Kim Browning Ricardo Cabanit Jr. Kevin Cadieux Steve Casey Michelle Castiglione Daniel Cichasky Jason Claybaugh Michael Clouse James Cody Jeffrey Cordial Brad Cunningham Jon Davis Timothy Dunbar Kelly Dye Hadar Elbaz Matthew Falkner Stephen Ferrari Thomas Forster Timothy Fretwell Liza Gaoiran Douglas Gilbert Phillip Hamrock Christopher Hebeler Whitney Houck Joseph Hyland Trina Jacobson continued page 7


REAL BEGINNERS’ BIKE RIDE Sunday, August 23th, 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, August 17th, 6:00 pm Attention beginners! 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.

We’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.)

IRONMAN CONVERSATION WITH CRAIG ZELENT I had the pleasure recently of talking triathlon with the Tri Club’s Brad Golden who qualified for the Hawaii Ironman with his awesome 9:35:34 3rd place performance in the Men’s 25-29 age group at Ironman Coeur d'Alene this past June. Craig: What was your sports background during your school days? Brad: I surfed and swam heartland summer league from 1st grade through 8th grade. In high school I continued surfing and played varsity golf and basketball. Then in college I primarily surfed. Brad: In probably the least expected way possible, a car accident. On April 3rd, 2006 I was driving on the freeway when I was T-boned by a Mustang at 70 mph. I suffered two compression fractured vertebrae, a wedged disc and some torn muscles on the left side of my body. I was unable to engage in any activity for 4 months excluding the rehab and physical therapy. My rehab was mainly spinning on the bike at the gym and doing some laps in the pool. I got cleared to start using the treadmill and started joining the spin classes at 24 Hour Fitness. It was in that class that I met Steve Koci a very active and well known member of TCSD. He was the first person to really spark the triathlon interest for me. Considering I didn’t have much of a running background I decided to train for the St. Patricks Day 10K at Mission Bay in 2007 and completed it in 46:30. That was the longest distance I had ever run up to that point. After that race I went home and signed up for the Spring Sprint Triathlon and completed that grueling race with an 8th place AG finish. I was totally hooked at that point and just wanted to get stronger, go faster and race longer and longer distances!

Photo © Dan Corond0

Craig: How did you get involved in triathlon?

The “Golden Boy”, Brad Golden. periods of time I accumulate gas in the upper GI tract and it just gets stuck and hurts a ton on the run. So a few Gas-X gets the job done and I’ve been fine ever since. Also I have recently become a huge supporter of Redbull on longer races, I’m not sure why it works, but it has made a difference in maintaining consistent energy output. Craig: What Ironman distance races have you done and how did you do? Brad: Ironman Arizona April 2008, swim58:10, bike-5:59, run-5:33, total-12:40, AG finish 62nd , OA 585. Ironman Coeur d’Alene 2009, swim-56:25, bike-5:15, run-3:15, total-9:35, AG finish 3rd, OA 24th.

Craig: What is something unique about your approach to triathlon?

Craig: Take us through your IM CDA experience? How did the race play out for you?

Brad: Well for one thing I always race with Gas-X, yeah I know what you’re thinking (I don’t wanna draft this guy on the bike!) I find that after being in the aero position for long

Brad: Coeur d’Alene is where I used to go to visit my grandparents in the summertime as a

NEW MEMBERS, cont. Julie Jarosz David Joseph michael kearns Sandy Kim Lindsay King Bryce Knudson Julie Kornbluth Mark Kretsch Seung Lee jason Lewis Andrew Lewis Babak Lotfalian Patty Mas Julia Maushart Jennifer McDonald Brian McGuinness Lake McGuire David McMullen Andrew Min Rori Montali David Muse Mio Nitta Nathan Oraker Kurt Oreshack Jon Palecek Tory Palecek Tamar Rice Mary Riley Emily Roberts Sandra Rudin Phillip Sauer Hermann Schaefer Danielle Schlegel Marcus Scott Caron Shake Elaine Sinsuan Chandra Smith Wayne Smith Jorge Soto Lauren Stainback Audrey Strojny Elizabeth Sweet Jeffrey Yhacker Dakota Thomas Michael Thompson Allen Trim Paul Tyszkiewicz Nina Vosburgh Jason Weber David Weingarten Sandra Wellhausen William West Travis Willhite Eric Wilson

continued on page 9


Congratulations IM Finishers!

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


Congratulations to the following TCSD members who finished Ironman Coeur d’Alene, IM Japan and IM France. Aa special congratulations to Julie Dunkle, Brad Golden and Kate Major who qualified for Ironman Hawaii! IM CdA - June 21, 2009 Kate Major Brad Golden Mark Ford Craig Zelent Jason Burrows Trevor Blair Julie Dunkle Brian Stone Kerry Kreczmer Mike Burrows Peter Karvelis Derrick Watkins Eric Davidson Robin Ihnfeldt Sally Boettger Steve Koci Linda Machado Matt Clements Leisha Battles Russ Linderman Laurie Kearney Michelle Barber Daniel Williams Howard Zarlin Desi Klaar Julie Leberman Glenn Buberl Maria Gonzalez

Time 9:32:10 9:35:34 10:17:37 10:25:25 10:25:59 10:37:44 10:41:53 11:06:59 11:26:19 11:28:20 11:30:48 11:50:30 11:51:28 12:42:15 13:08:26 13:19:59 13:49:27 13:56:07 14:00:01 14:07:47 14:10:59 14:14:50 14:42:19 15:02:24 15:24:16 16:01:10 16:11:21 16:35:13

Overall Group 21 2/16 24 3/117 130 9/241 158 14/241 160 5/37 212 46/238 225 2/121 359 69/238 469 92/313 479 67/241 494 86/238 631 121/313 636 90/241 987 29/100 1178 45/126 1273 77/136 1437 67/126 1471 278/362 1494 76/126 1535 289/362 1551 80/121 1564 59/100 1670 198/241 1746 204/241 1818 100/121 1912 58/74 1940 335/362 1996 62/74 2,032 Participants.

Age Rank Swim Bike Run Wpro 58:29 5:16 3:13 M25-29 56:25 5:15 3:15 M45-49 1:02 5:37 3:29 M45-49 1:07 5:44 3:22 M18-24 1:02 5:32 3:44 M30-34 1:08 5:40 3:41 W40-44 59:59 5:43 3:52 M30-34 1:10 5:27 4:19 M35-39 1:16 5:43 4:17 M45-49 1:07 5:31 4:42 M30-34 1:14 5:47 4:20 M35-39 1:11 6:03 4:22 M45-49 1:23 5:43 4:33 W30-34 1:22 6:16 4:49 W35-39 1:20 6:42 4:48 M50-54 1:29 6:35 5:03 W35-39 1:12 6:35 5:49 M40-44 1:36 6:48 5:15 W35-39 1:49 7:14 4:38 M40-44 1:33 6:42 5:29 W40-44 1:47 8:02 4:04 W30-34 1:06 6:59 5:55 M45-49 1:09 6:59 6:16 M45-49 1:43 6:50 6:12 W40-44 1:40 7:24 6:05 W45-49 1:14 7:33 6:43 M40-44 1:49 7:15 6:47 W45-49 1:48 8:05 6:23 Seconds and transitions not included.

IM Japan - June 21, 2009 Time Diane Hyat




Age Rank




559/82 12/21 W40-44 1:18 7:00 5:05 1,204 Participants. Seconds and transitions not included.

IM France - June 28, 2009 Time Chuck Gorski




Age Rank




1,775 M45-49 241/325 1:15 7:24 4:24 2,330 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!

IM Conversation, continued child growing up. I hadn’t been back there since they passed in 1995, so it brought back a lot of positive thoughts and great memories once I got into town before the race. I really didn’t spend much time in town before the race other than to attend the required pre-race check-in, pasta dinner and Saturday swim practice. It’s really hard to not think about the hundreds of outcomes possible on race day, not to mention the big one revolving around lightning cancelling the swim and maybe even the bike. So after a tasty pre-race dinner it was off to bed early and an attempt to get a few hours of sleep before the alarm went off. Race morning I felt rested, calm and relieved that there weren’t too many scary looking clouds in the sky. When I got to the water’s edge for the swim start I was itching to go. With the boom of the cannon it was a choppy battle to the first turn buoy and another loop later I was on my way to T1 feeling pretty good and settled for the bike. The bike started great, I felt strong, got a lot of calories in and was taking in the spectacular views when suddenly 5 guys in my AG go by me in the hills on the first loop. All I wanted to do was chase but IM is a long race and that wasn’t in my game plan so I let them go. Loop one was down and loop two was going great and by the time I got to around mile 95, passed many of the guys in my AG battling the headwinds back into town. I began to trust my race plan then. When I got off the bike and started running into T2, my legs were just NOT firing. Suddenly I was wondering how on earth I was going to RUN a marathon. I took my time in the tent, drank a Redbull, downed Gas-X, Saltstick, GU and then must have peed for at least 2 minutes (talk about losing time). When I ran out of T2 the legs had come back and my worries vanished. 10K into the run I was thinking to myself: this IM stuff isn’t THAT bad. That’s when the Tri Gods said “Say hello to my little friend”, (AKA IT Band). My IT band lit up at mile 8 and I saw my hopes of getting to Kona flash before my eyes. I made the decision to just run no matter how bad it was going to hurt. All I did was focus on my Garmin and make sure that I kept seeing 7:20s. At mile 16

another guy in my AG said I was in 5th place and to keep charging. Now knowing I was on the bubble I was more hungry than ever. Mile 21 brought severe pain and the sight of two more guys in my AG ahead of me. By this point I was determined to chase them and by mile 24 I had passed one and could see the other 50 feet ahead of me. The thought of podium sounded fantastic but I knew that I was dealing with a strong runner so I made sure that when I charged past him, I was going at a leg breaking pace so he couldn’t challenge. I was all on my own running into the finish and the sounds of cowbell and cheering kept me charging hard. Looking up at the finish clock I saw 9:35 and was overcome with joy. At that point I knew that I had secured a Kona slot and a third place finish, holy sushi roll! My Dad was waiting at the end to give me a huge hug and thanked me for giving him the best Fathers Day present he could ask for.


Craig: What lessons did you learn from IM Arizona that you applied to IM CDA?

Ventura Breath of Life Triathlon Discount: $10 off

Brad: The biggest lesson was believing in myself, sticking to my race plan, and not letting my competitors influence me during the race. Craig: I know you had some podium finishes at the local sprint triathlons in ’07 and '08, but no great successes at long course racing until IM CDA. In fact, your best long course race had been a 10th place finish in your age group at Pumpkinman '08. What was the variable that brought you from 10th to 3rd?

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

MEMBER PROFILE, Correction APRIL newsletter incorrecly posted incorrect profile image. Correct image below. JOHN HOLMAN Sorry, John.

Brad: The variable was the high consistency in my training this year. I worked out through sickness, fatigue, and bad weather. I wouldn’t make any room for excuses. It made a HUGE difference in the end and I’m a stronger minded person because of it. Craig: What is your funniest moment in triathlon? Brad: It would have to be during IM CDA when I had started peeing on the run (again) and was getting close to the mile 18 aid station. I was still peeing and I hollered out for coke and continued page 14


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


PRODUCT REVIEW: Compression Hype or Real? CEP Running O2 Socks, Zensah Leg Sleeves, and Zoot’s CompressRX Recovery Tights Compression wear has been used in the medical industry for many years to assist with vascular circulation and aid in post operative recovery to name a few usages. Athletes have only recently discovered the advantage these type of garments can provide, me being one of them. The important advantages proclaimed are; increased oxygen blood flow for faster recovery, supported muscles/ligament leading to less muscle fatigue, this leads to improved performance…a faster and better athlete. Over the last 3 months I have been testing and evaluating 3 different compression items. Compression socks by CEP, Leg Sleeves by Zensah and Recovery Tights by Zoot. Each item has it’s own unique characteristics and advantages, but the end results are the same…they work! I picked up a pair of CEP running O2 sportsocks at the Boston Marathon expo, retail price $59.95. I started wearing then a couple of days before the event, wearing them all day and all night. I did not want to take them off because they took over 5 minutes to put them on. This is due to their Integrated Power System, additional compression thread technology. I did not wear them for the race because I didn’t want any unexpected surprises. Initially I did not feel any difference, but after 4 days my legs started to feel “fresher and lighter”. CEP socks are anatomically shaped to stabilize the muscle and tendons while exercising and are left/right leg specific. I also notice my legs were “cooler”, this is due to the ventilation channels. I now use these socks for all my run and cycle training even just around the house. I have noticed faster recovery time and my legs are not as tired or sore. This was first noticed at a Fiesta Island club races. I was

wearing the CEP socks leading up to the event. That race, I put in hard effort on the bike and was thinking my legs were going to pay for that on the run, but on the run I could not belive how effortlessly I was able to run, my legs felt great. No PR, but I was right up there with my faster times. I would not use these during a triathlon because of the extra time and effort needed to put them on in transition. This is where the Zensah Leg Sleeves have an advantage. My Zensah Leg Sleeves, retail price $39.95, arrived just before my departing for the Pacific Crest Festival in Bend, OR. I registered for back to back races that weekend, a half ironman on Saturday and Olympic on Sunday. Fast recovery and less muscle fatigue was what I needed. Zensah are unique because of their anatomical pattern and pin-point compression. They are also available in 6 different colors, including orange and blue...TCSD colors. Race day, I installed the Zensah Leg Sleeves first thing in the morning and kept them on under my wetsuit for the race to avoid wasting time putting them on in T1. Zensah’s are designed for race and recovery. Once on the bike they acted like leg warmers. I instantly noticed a difference, my muscles were being supported and also felt “fresh”. On the run segment of the race, fatigue never set in, Zenzah Leg Sleeves really work. To complete my compression review I wanted to evaluate full leg wear. Zoot’s CompressRX Recovery Tights, retail price $149.99, are medically developed and scientifically proven. They have a compression rating of 18-30 MMHG (unit of measuring compression garments, medical grade is 30-40). These tights are manufactured with compression placement for specific muscles and graduated compression to force blood flow back to continued page 21

Race Report, continued 6:40am Lined up at the swim entry and put on, put my wetsuit in the bag and ran to my the rest of my wetsuit on and my cap and gog- bike. I’m pretty happy with my T1 time. gles. 6:50am Jumped into Lake Coeur d’Alene and did a short warm-up swim. Found the other guys and we all lined up slightly left of the first buoy and towards the front of the pack of swimmers. 7:00am The start cannon went off and we were off. I felt like I picked a pretty decent spot to start from, I figured I would complete the swim in 1:00 to 1:05 and knew the faster guys would be finishing in closer to 50 minutes. As soon as we reached the first buoy there was a huge “people A quick dash past the crowd on the way to T1. jam.” I got wedged between a few people and even had to stop at one point. I was T1 TIME: 00:03:53 (26/238 in AG) mainly trying not to get hit in the face, I got 8:14am Jumped on my bike and headed out of out of there with one elbow to my right gog- the transition area. gle and finally found some clear water. A good Early in the morning we knew there was video of the swim start can be seen at going to be a decent amount of wind on the course. We also knew there was going to be I later heard that up and down the beach just over 6,000ft of climbing and that pacing other racers had similar experiences. Other was going to be important. My plan was to than a few zig-zagging swimmers and the just keep an eye on my power meter and stay choppy water the rest of the first loop wasn’t between 200 and 220 watts for the entire ride. too eventful. The swim course is a two loop Seeing that I had averaged 220 watts in my course so at the half way mark you actually last two half Ironman races I was confident I get out of the water, run around the finish would have a decent run if I kept this average. sign and get back in the water. I didn’t wear a I felt really good on the first loop and realwatch and I didn’t see the clock at the turn ly didn’t have any problems. On just about around but I ended up with 33:37 split at the every hill I went into my lowest gear in order half way mark. Looking back, this was close to to keep my watts down and not burn my legs the split I was expecting considering the jam out. of people and the choppy water. I felt good on The bike course, like the swim course, was a the second loop and just stayed relaxed and two loop course with the halfway point being concentrated on keeping a steady pace. The back in town. As I was getting close to town, wind chop going out increased a bit on the I saw that I was going quite a bit faster than second loop and I ended up with a 37:04 on I planned, I ended up doing the first loop in this loop. I was hoping to do even or negative 2:40. Since I was ahead of the predicted splits on the swim so I’m a little disappointed schedule, my crew missed seeing me coming with my second loop. back in town. They did catch a picture of me heading back out of town for the final hilly SWIM TIME: 01:10:41 (75/238 in AG) 8:10am Took advantage of the “wetsuit peel- part of the course. Although I was still feeling pretty strong, I ers” at the swim exit. I ran to my T1 bag, a thought that I might have gone a little too quickly grabbed it and went to the change hard on the first loop. I tried to cut back a littent. I put my helmet, shoes and arm warmers

FRIENDS OF TCSD OFFERING DISCOUNTS Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION @health (858) 864-9333 Contact: Tamara Renee for Testimonials and referrals. NUTRITIONAL COUNSELING based on YOUR body’s unique nutritional type, a Nutritious & Delicious MEAL SERVICE, CATERING for 10–150 guests for private/work functions. Discount: 10% off all services. Healthy nutrition and performance supplements. Enjoy elite team pricing (wholesale or even better) on Bradventures and CytoSport products. Discount: 10% off your already low wholesale pricing for a limited time! Refer a friend to and get a $10 gift certificate. Clif/Avia Contact: Anna Gerber Fuel Factor Nutrition Kim Mueller, MS, RD, owner Fuel Factor Nutrition. (858) 337-3612 Discount: 10% on nutrition services with TCSD card. NanoGreens 10 and Peltier Electrolyte Concentrate Contact: Melinda Bender (858) 535-0462 or E-mail: Discount: 20% off suggested retail price on each nutritional product. continued on page 14

continued page 16




B&L Bike and Sports Contact: Jeff Rowe (858) 481-4148 • Discount: 10% off soft goods excluding labor, Zipp, Hed or Oakley products. Active Wellness (formerly Cassdiy’s Massage) Contact: Chris Cassidy (858) 450-4456 • Discount: 10% off services.

Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. , San Diego, CA 92111 (858) 715-1517 • Discount: 15% off soft goods, 10% off hard goods. Coastal Sports & Wellness Medical Center Contact: Dr. John Martinez (858) 678-0300 Discount: 10% on cash paying customers.


Arch Molds Contact: Andrew Slatter 7975 Dunbrook Rd., Ste. J, San Diego, CA 92126 (800) 930-2724 • Discount: 20% off, discount code available on TCSD Member Discount web page.

Art of Tri Contact: Toby •

Beaker Concepts, Inc. Contact: Andrew Beaker Discount: 35% off all products, use code TCSD.

Moment Cycle Sport Contact: JT Lyons or Cory Osth 1357 Rosecrans St., Ste A, San Diego, CA 92107 (619) 523-BIKE • Discount: 10% off everything excluding labor, 15% off clothing. Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Rd., Ste. F, San Diego, CA 92123 (858) 279-5570 • Discount: 10% off services. 940 S. Coast Hwy 101 Encinitas, CA (800) 697-8007 • Discount: 10% off retail for all products excluding labor, Zipp and Hed products.

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


Road Runner Sports

University City Physical Therapy Contact: Gino Cinco (858) 452-0282 • Discount: 0% off cash payments.

Rudy Project Discount: 40% off helmets and sunglasses, discount code available on TCSD Member Discount web page.


Sable WaterOptics Contact: Paul or Phil 577 Kingston Road, Suite 208 888-516-4831 • Discount: Available thru Hi-Tech Bikes

San Diego Running Institute Contact: David Wilcox 4760-B Mission Gorge Pl., San Diego, CA 92120 (619) 265-SDRI (7374) •

Kashi Contact: Robert Mitchell 4901 Morena Blvd., Ste 323, San Diego, CA 92117 (619) 793-5877 • Discount: 5% off all products, use code TCSD.


Oak Hill Software Contact: John Hill

Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 Discount: Attorney fee discounted $500.00 to TCSD members with another $250.00 donated (from my Attorney’s fee) to TCSD and $250.00 to Challenged Athletes Foundation (CAF) on behalf/ in the name of any injured TCSD member.


Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% off, code available on TCSD Member Discount web page.

A&E Construction Services Contact: Joe Esposito (619) 588-4113 •


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

Blue Summit Financial Group Contact: Judy Seid (619) 698-4330 • Zoot Sports


IRONMAN Organic Coffee Discount: 25% off, code available on TCSD Member Discount web page.

Competitor Magazine

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

Robert’s Auto Service Contact: Keith Benline, 4630 Mission Bay Drive, San Diego, CA 92109 (619) 275-1132 • Discount: 10% off all services/repairs (except already discounted services), maximum $100. Contact: Patty McCann-Stokes (360) 297-1818


Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS Electrolyte capsules and dispensers. Innovative electrolyte formulation and nifty inside handlebar capsule dispenser designed for training and race-day nutrition. Discount: 15% off your order with code “TCSD15” at Sportquestdirect (800) 776-4363 Contact: GR Krishna Great products like CarboPro and Vantage. Discount: 10% off all products. Write “TCSD” after your name when ordering online. Discount subtracted after they receive your order. APPAREL & EQUIPMENT Paradowski Swim Sport 7962 Convoy Ct, San Diego, CA (858) 569-6946 Contact: Tom and Regina Paradowski Discount: 10% off everything. Swim West 120 Encinitas Blvd., Encinitas, CA (760) 635-8556 Contact: Julie Bradley Discount: 15% of swimwear and tri clothing, 10% off all swim accessories.

Craig: What are some of your favorite parts of being a TCSD member?

one of the women at the front of the aid station who saw me coming, noticed what I was doing and yelled back “It looks like you don’t need any!” That’s when I looked down and I still had some flyin’ off my knee. All I could do is smile, hold up my arms, and say “gotta top off the tanks!” Luckily I only had to pass that aid station one more time because on my way back thru it, half the station was aware of me and cracking jokes and giving me a hard time as I downed one of my last Cokes and Gatorades. It took all the pain away for a good 30 seconds, totally worth it!

Brad: It would have to be the Aquathlons, cove swims, and great people that make it so special. Craig: Who are your sponsors? Brad: Bear Naked. Craig: What do you do for a living? Brad: I’m an Electrical Engineer for Solar Turbines Inc. Craig: What are your triathlon goals at Kona and beyond?

Brad: I would like to go 10/100 at Kona (top Craig: Who will be joining Run training has paid off with great you in Kona for the IM improvements over the last few seasons. ten AG and top 100 overall). My long term Hawaii trip? goal is to put myself in podium contention at Brad: My parents, brother and one Uncle as every race and to continue to improve and well as a few fellow training partners who refine my triathlon skills to seek out my maxhave qualified (Patrick Baldwin, Brian Scott, imum potential. I plan on living the tri-life for and Kate Major). My main training partner is the rest of my days, because I absolutely love going to make a run at a Kona slot in IM Lake continued on page 20 Placid at the end of July.

VITALITY COLLEGE - Better Massage Inc.

OTHER SPONSORS Acqua al 2 (’ah-qwa-all-doo-eh’) 322 5th Ave. Gaslamp, San Diego (619) 230-0382, (619) 230-0647, fax Contact: Cassie Piercey Discount: $17 special on the restaurant’s signature pasta sampler, plus a glass of red wine. Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals. continued on page 15



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. COME VISIT US AT ANY OF OUR CONVENIENT LOCATIONS:

Carlsbad - Clinic and School 6353 El Camino Real Carlsbad, CA 92009 (769) 931-0704 YOGA: Mon and Thr 12-1pm

Solana Beach 243 North Coast Highway 101, Suite 5 Solana Beach, CA 92075 (858) 259-9491 YOGA: Tue & Thr 7-8am



By Barbara Javor

I could not stop glancing at the clock Friday afternoon, anxious for the hour hand to sweep to 5:00. I was sick of accounting reports, cross-eyed at oversized spreadsheets, and fed up with audit errors others had made. One of the other accountants in a nearby cubicle came over and invited me, along with a handful of others from our company, to a girlsnight-out for drinks and dinner, but I turned her down. The last thing I wanted was to be cooped up in a sea of loud voices making social nice-nice. I needed the outdoors away from crowds. I needed to run. As others shut down computers and shuffled out for the weekend, I ducked into the restroom, changed into my running togs, and headed to my car. My place of work wasn’t far from a county park with a network of trails that wound through the coastal hills. I hadn’t run there in a long time, and I welcomed the challenge of hill running as a means of burning off some of my angst. The parking lot at the trailhead was empty, which was a little surprising because the park trails were usually popular. The solitude gave me pause, knowing the danger of being alone with rattlesnakes and other hazards of running on remote rocky trails. I wouldn’t let it deter me. I locked the car door, and trotted to the trailhead. As I huffed and puffed up the rough trail, my mind wandered back to the tough week at work instead of focusing on the joy of being outdoors and free for the next two days. When I reached the first crest thirty minutes later, I took in the view and decided to continue to the next peak that had a commanding vista of the ocean. As I ventured further with no one in sight, I both savored the solitude and felt a bit of trepidation of being alone a few miles from the safety of my car. Still, I set my sights on watching the sunset over the ocean and the possibility of witnessing the green flash. When I reached the second crest, sweating and panting, the rewards were awesome. After seeing the green spectral wonder while resting from the climb, I leaned back against the rocks and

closed my eyes for a few moments to soak up the endorphins flooding my mind. “Hisss.” My eyes flew open. What was that? “Hisss.” The sound was louder. One step away lay a large snake staring at me. I saw right away it was a harmless king snake, not a rattler, but still my heart lurched. We made eye contact for a moment. I didn’t back away. “Hisss. Are you ready?” Did that snake just speak to me? I shook my head as if clearing water from my ears. A breeze blew through the surrounding brush as I keenly listened for any sound I might have mistaken for a voice—a whispering woman’s voice. “Hisss. Are you ready?” I stared at the snake. It shifted its head in almost a beckoning gesture, and started to slither down the trail. “Follow me,” she whispered. I don’t know what entrancement compelled me to follow the serpent, but it was time to leave and return to my car anyway. The snake slithered down the trail faster than I could run, and paused every few minutes to let me catch up. We came to a junction where a narrow, rough game trail split from the footpath, and the snake continued on the less traveled route. “Thisss way,” she called. I looked at the route and quickly decided it was too rough. I didn’t want scratches or a twisted ankle, and I didn’t know if and when it might rejoin the main trail. Running alone at sunset, I chose the safer path. Safer—ha! Not even two minutes later, I nearly stepped on a perfectly camouflaged rattlesnake lying in the trail. I yelped while pivoting, dashed back up the path to the junction, and continued on the game trail the king snake had taken. Shortly, I came across the serpent that waited for me. She stared with an apparent look of disappointment before continuing to slither over the rocks. Our wayward route east took us past new families of cottontails and ground squirrels,

Hike, Bike, Kayak Discount: Buy Two La Jolla Sea Cave Kayak Tours, bring another person for free! This is a two-hour guided kayak tour of the gorgeous sea caves area. (Includes equipment and plenty of free instruction on proper paddling technique.) John Howard Performance Sports 1705 Old Mill Rd Encintias, CA 92024 (760) 944-3787, (203) 762-7578 Discount: 10% on Bike Position Analysis. MHS-Works The Bicycle Doctor and Quality building Maintenance & Repair Contact: Matt Sparks (619) 756-3756 Discount: 10% Discount off labor. San Diego Humane Society Contact: Sarah Whorley Discount: 1 year extension to your membership if you adopt an animal from the San Diego Humane Society.

continued on page 16


Race Report, continued

Nutritional Consultation Barbara F. Ferrero - BS, CCN, LMT

Determine Your Goals and Develop a Plan. Feel energetic and healthy, all the time! Achieve your athletic goals. Reach your ideal weight and maintain it with ease. Beat craving and bonking. Balance your hormone levels. Get healthy cholesterol and blood pressure readings. All this and more with the helpful tips and advice from a dedicated and knowledgeable holistic health professional and athlete.

(760) 710-7730 North County-San Diego


I was pretty happy with the pace I was holding. For the first BIKE TIME: 05:27:41, half of the run it avr 20.5mph was somewhat (37/238 in my AG) cold, especially 1:41pm Came off the bike along the lake feeling just ok. I had to where it was pee but decided to wait quite windy. I until the start of the run was glad I to go instead of peeing for decided to leave a 7th time on myself and my arm warmers my bike. My feet were both on for the run. I pretty sore as well so I did No matter how tough it is, you never show it. finished the my best to half run to my T2 bag and take it into the tent. I somewhat first 13 miles in 1:46 (8:11 pace). I was really took my time but was well organized so I put happy with that time. I was able to get to about mile 14 before I my shoes on, grabbed my visor and my run “package” and took off. My “package” included had to stop running for the first time and enough Thermolytes to take in 2 per hour, 6 walked the aid station where I ate some cookGUs, some Aleve, band-aids and some jelly ies and drank some water. I ended up not taking any Thermolytes during the run. For the beans and almonds. second half of the run it felt like I had to walk T2 TIME: 00:05:37 (159/238 in my AG) a fair amount, I would walk a half mile then 1:47pm Left the transition area for loop 1 of 2 run a mile or so then walk again. My legs realand sipped some water at the first aid station. ly felt fine but I think a combination of the Once I started running I started feeling a lot cold weather and not a huge desire to go hardbetter. For the first 7.5 miles I ended up runer were the main reasons I ended up walking. ning an 8:12 pace. Not knowing how far I Early into the second loop it also started to would actually be able to run and knowing my continued on page 19 continued on page 19 pace would definitely drop throughout the run tle on this second loop and ended up completing the second loop in 2:47.


COOKING W/KASHI®: Roasted Almond Salmon w/Citrus-Soy Herb Spritz Makes 4 servings

Ingredients 4 Kashi® TLC™ Roasted Almond Crunch crunchy granola bars 4-4oz salmon fillets (wild caught, if available) 1 egg white 2 tablespoons extra virgin olive oil ½ cup lemon juice (about 3 lemons) 2 tablespoons minced fresh cilantro 1 tablespoon raw honey 1 teaspoon low-sodium, naturally brewed soy sauce kosher salt & black pepper to taste

Directions n Preheat oven to 350°F. n Using a food processor or blender make a coarse powder with the Kashi TLC granola bars. Pour onto a large dinner plate and spread evenly. n Season salmon fillets with salt and pepper. Beat egg white with a whisk until foamy. Dip top side of salmon into egg white and then into granola bar crumbs. n Add 1 tablespoon of olive oil to an oven-safe skillet and warm over medium heat. Place salmon in skillet, crumb side down. Cook for 3-4 minutes or until crumbs start to brown evenly without burning. Remove salmon from heat and carefully flip over. Put skillet into oven and bake for 4-5 minutes to cook thoroughly. n While salmon cooks, whisk together lemon juice, cilantro, honey, soy sauce, and remaining oil. Season lightly with salt and pepper.


Remove salmon from oven and place on serving plates; pour citrus-soy mixture on top. Serve.

Nutrition Facts Serving size: 1 fillet, Calories 349, Total Fat 18.2g, Saturated Fat 3.2g, Cholesterol 54mg, Sodium 180mg, Total Carbohydrates 23.9g, Dietary Fiber 2.9g, Sugars 4.9g, Protein 23g, Vitamin A 2%, Vitamin C 14%, Calcium 3%, Iron 7%

A Different Calling, continued the young animals scurrying about as cute versions of the adults. I stopped each time for a few moments to enjoy the scenes and take mental photos of their antics. The natural route down the draw would take me around the first hill I climbed, eventually joining the main trail to the parking lot. The snake was still ahead of me, periodically turning her head to check on my whereabouts. Just as I was about to reach the base of the draw, she crawled up a rock ledge. “Thisss way,” I heard her distinctive whisper. I started to say something but stopped. Why am I speaking to a snake? I need to return to my car by the direct route. “Thisss way.” The sound was distinct, although the wind could have been playing tricks with me. Again, something compelled me to

follow her, and I scrambled up the rocks. We followed a precarious ledge that led to a narrow cove bathed by a small spring that moistened the soil just enough to feed a patch of wildflowers—red, purple, yellow, and white—a colorful living island among the gray rocks and drab scrub brush. I stopped for a few moments to savor the hidden garden, wishing I had my camera. The snake waited for me. She continued to lead me off the beaten path in a direction that climbed and passed over a shoulder of the hill. Dusk was falling, and I was worn out. I stopped soaking up the scenery and instead focused on my footfalls on the uneven ground and loose rocks until the plaintive, shrill cry of a hawk broke the silence and interrupted my thoughts. I looked up. It flew close overhead and began diving for the snake a few feet ahead of me. I

screamed at the bird, frantically waved my arms, and dashed forward to stop the assault. The raptor veered from its descent as the snake wedged its body against the rocks near my feet. There was no place for it to crawl and hide where I stood. The large bird continued to circle and cry for a minute or two longer. I stood my ground, and the snake remained motionless. When the bird rose further and drifted away on the air currents, I took a few steps away from the snake. She looked up at me, raising her head at a tilt as if bowing a little. She didn’t hiss this time when she resumed crawling over the hill, and I simply followed. I finally caught sight of the main trail a few hundred yards below. I stopped. A gruff-looking man in a long trench coat walked up the trail in my direction with a large dog. His appearance and the dog, plus I was alone and it would continued on page 21


Race Report, continued rain lightly which didn’t help anyone keep warm. At mile 23 I ran past the “Motivational Mile” where there was a course clock that read 10:35:00. I did the math and saw that if I could hold an 8:00 min/mi pace I could finish in under 11 hours, which I thought might be nice. I decided I would give it a try and see how far I could get. I started running a 7:40 pace for the next 2 miles and that was when my legs told my brain A great finish!…Sub 11 hours next time. they were done! I grabbed a space blanket at the next aid station and walked the next ¾ of a mile to the final turn before finishing. At that point I tossed the space blanket and ran the last quarter mile to the finish. Oh, and as far as doing another Ironman, I am definitely taking a year or two off from the full Ironman distance. I don’t think I’ll do another one unless there is a really good reason (i.e. Kona or doing a tandem race with a challenged athlete). Thanks for reading!

Dean Sprague 858.270.1605

PedPower - In depth Pedal Stroke Analysis FitForPower - In depth Bike Fitting, featuring Retül F.I.S.T Ceritified


Ironman Conversation, continued

Powering the

New Generation of Champions

Innovative and Effective way of training! Our goal: To help you achieve your results quickly, safely and in a setting of emotional, mental and physical health! Sergio Borges

Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series

The home streatch at 2009 IM Coeur d’Alene. this sport and all it has given me. Craig: As I told you prior to IM CDA, I was excited about your chances for qualifying for Kona. And then during IM CDA I was thrilled to witness your great race in person. Myself along with the rest of the TCSD wishes you the very best at Kona and all your goals beyond.


Handyman, Bike Doctor, and Photographer. Quality you can see from a craftsman you can trust. MATTHEW SPARKS (619) 756-3756 v Discounts on labor and free consultation offered to TCSD members.


Product Review, continued the heart. This anatomic construction and placement of compression makes Zoot’s compression wear best in class. I also used these the week end of Pacific Crest Festival. Full leg recovery, increased blood circulation to flush out lactic acid, is what I needed to perform my best on the second day. After completing my race on day 1, I quickly put these compression tights on to start the recovery process. Like the compression socks, full leg compression wear takes a long time to put on. The first time took over 10 minutes. These ride a little low on the waist, don’t want to compress vital organs in the lower waist region. After a full night’s sleep with the Zoot’s Recovery Tights on, my legs never knew I just did a half IM the day before. Their advertised statement of 40% improved recovery time feels true.

My 2nd day race result was 3rd in age group and 17th overall, the half IM I finished 1st in AG and 20th OA. Even after the weekend’s activity, my legs were still going strong, my legs still felt fresh. Compression wear is no hype. Take advantage of this technology to give yourself a “leg up” on the competition. You will recover faster, feel fresher, have increased endurance. The socks and leg sleeves also provide protection from the sun and road dirt. There are quite a few companies manufacturing compression wear, make sure they have the optimal rating for your activity. Full product documentation, white papers and technical information for these reviewed items can be found on each company’s web site. Visit CEP compression sportsocks at, Zensah at and for their CompressRX line.

Reviewed by: Dean Sprague, PedPowerPerform Lab.

A Different Calling, continued soon be dark, gave me the shivers. “I don’t like this.” I spoke the words in a low voice. I don’t know why, because I usually don’t speak to snakes. “Hisss. Follow me,” she said before slithering down toward the slope toward the man. This is so crazy! I want to avoid him! But I followed the reptile at a good distance until I heard him yell. “Rattlesnake! Back, boy!” He jerked on the dog’s leash and hurried back down the trail toward the parking lot. I carefully descended with my eyes and ears primed for signs of a rattler. A few minutes later, I heard the distinctive rattling sound and stopped. “Hisss,” I heard the king snake’s whisper. “Don’t worry about that old snake. He won’t hurt you.” I glared at her. “How do you know? The rattlesnake I came across earlier was no friend of mine.” In the fading light, I saw mirth in her eyes as she whispered. “I’ve got friends in low places.” I wanted to laugh at the reminder of the country western song with that title. I wondered what made me think of it. Was it the relief that the man retreated, or had the snake really spoken to me? I pondered the question until we were near the edge of the parking lot. “I think you’re ready,” the snake whispered. “Ready? Ready for what?” The serpent stared at me for a few moments, but I could barely see her eyes in the shadows of dusk. I quickly glanced around and saw the man with the dog sitting in the only other car in the lot. I looked down again where the snake had been a moment

earlier, but she was gone. I somehow knew she wouldn’t return. I hurried to my car, still pondering my strange adventure and her last words. Ready for what? I was tired that evening at home, but the run, the snake, and her words kept me wired until late. I pulled out a few old books I had kept from my childhood—Kipling’s Just So Stories and Aesop’s fables—but found none with talking snakes. Were the events during my run imaginary, the results of a bad week of work? I realized that once the snake joined me, I had stopped thinking about work. I returned to the cupboard where I kept the old books and selected more titles that had been my favorites so many years earlier—books about dogs, horses, fossils, wildlife cameramen, and forest rangers. I sat in bed and leafed through them, re-visiting the memories of a girl who didn’t know what career she’d choose, but thought the best jobs would take her outdoors. Here I was, past my thirtieth birthday, the pursuit of my MBA degree on hold, a CPA certificate in my future plans, and stuck in a downtown office of cubicles forty hours each week. I had outgrown my childhood dreams and taken the path of least resistance to a job. All weekend I read the books and daydreamed. By Sunday night, those old flickering dreams had taken on a life of their own. The snake was right—I was ready. I knew I wouldn’t last another year in that accounting office. Somehow I’d go to grad school and pick up the pieces to be the same old girl I used to be. I doubt I’ll ever again have such a wayward run with the mysterious snake who took me off the beaten path, but she led me to see and hear a different calling that was in me all along.


ACCIDENT? I‘ve been helping San Diego athletes since 1983. As an experienced cyclist and triathlete, including 2 Ironman triathlons & former sponsor of the ATTORNEY FOR ATHLETES Triathlon and Mountain Bike Team, Mr. Duquette understand how an injury affect your active lifestyle.

RECENT RESULTS* $200K to commuter Triathlete sideswiped by truck. $120K for Wheelchair Athlete, $20K in excess of policy limit. $115K for Triathlete who rode into an unmarked trench. $84K Jury Verdict for Cyclist after insurance offered $7,500. $82K Jury Verdict for Triathlete after insurance offered $14K.

No Fee Unless We Win!

What will I do for you? Explain your right for FREE.

Photograph the Scene, Injuries & Property Damage.

Hospital-Home visits.

Prepare a Professional Settlement Package.

Deal with the Insurance Company.

Take your case to Trial if required.

Help you find the best Medical Care. Hire an Investigator to Preserve Witness Statements.

(760) 730-0500 or (800) 464-4123 Visit our website for FREE information on how to protect our case and see what past clients have to say. 22


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

Triathlon Club of San Diego P.O. Box 84211 San Diego, CA 92138

Design and Production: Sprague Design.


TCSD newsletter 0809  

Race morning, Brian and Matt, taking care of of special needs bags. TCSD Contacts 2 Volunteer Members 2 Board Members 2 Event Calendar 2 Wee...

TCSD newsletter 0809  

Race morning, Brian and Matt, taking care of of special needs bags. TCSD Contacts 2 Volunteer Members 2 Board Members 2 Event Calendar 2 Wee...