INSIDE THIS ISSUE
TCSD Contacts Board Members Volunteer Members Weekly Workout Calendar About Guest Speaker
TRIATHLON CLUB OF SAN DIEGO
2 2 2 7 7
Member Profile TCSD Conversation New Members Race Reports
8 9 10 14 & 16
Race Smart Coach’s Corner It’s The Law
17 18 21
WHO CARES? TCSD Cares...of Course!
Race Recap and Reports from Team Solana SEPTEMBER CLUB MEETING Thursday, Sept 30th 5:00 pm food begins SPECIAL GUEST: BOB BABBIT Babbitt on Babbitt stories from the past 30 years of endurance sports. Location: FunctionSmart (aka UCPT Sorrento Valley) 10803 Vista Sorrento Parkway San Diego, CA 92121 Complete details available on the Club’s website.
SEPTEMBER TCSD AQUATHLON Powered by Kashi® Thursday, Sept 9th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start Location: La Jolla Shores
Background During the early evening of May 27th, 2010, I (along with other Team Solana coaches and mentors) stood in front of a room full of very dissimilar strangers, and told them they would be the very best of friends in less then eight weeks. Looks on faces showed blatant skepticism. We were at Hi-Tech Bikes, and this was the introductory team mixer event for those who had signed up to be on the TCSD Cares Team Solana 2010. Team Solana is a fund raising event for the charity arm of TCSD known as TCSD Cares. Using club volunteers, sponsors, and other resources, we take a group of mostly beginner level aspiring triathletes, and provide full training and education in order to get them ready for the Triathlon Club of San Diego Solana Beach Triathlon. In exchange for a donation to TCSD Cares, they get a full program, fun shwag, and entry to the race. Different things brought each of those people together into that room. Mostly it was the opportunity to train with a group, or perhaps the need for a structured program that
Intro by Steve Tally Race photos courtesy Osamu Chiba, Opix.net
would take them right through race day. What they had not counted on was the bonds and friendships that would be created. I happily witnessed this phenomenon during the first Team Solana 2009 (they still call themselves ‘the Originals’). What I did not know for sure was if it would happen twice! What we did learn last year was that shared experience, mixed with a dab of fear, is an incredibly efficient bonding agent. Training Something about a first shared pool swim provides just the right combination of ingredients for team-building. The groundwork for a tightknit Team was laid during the second week of training when we introduced the Team to pool swimming at the JCC. The always incredible TCSD pool coaches put the entire wide-eyed Team into two lanes and started the basics from the ground up. Many of you can attest to the friendships that can be forged through misty goggle lenses between breaths while hanging onto lane-lines. From there, the biggest challenge we had as a coaching and continued on page 3
TCSD BOARD MEMBERS
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president, Thomas Johnson.
Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSDfirstname.lastname@example.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel Director
Flo Hedwig Steve Koci Dean Rosenberg Steve Tally
email@example.com firstname.lastname@example.org email@example.com firstname.lastname@example.org
Bike Case Rentals
Arch & Christy Fuston email@example.com
Anne Fleming Dawn Copenhaver
Race Series Points (Aqua, Du & Triathlon) Dean Sprague
(760) 470-3947 (619) 867-2784
Mike Drury, Liam Thier firstname.lastname@example.org
Open Water Safety Officer
Public Relations Director
Ann Kelly Brian Wrona
Dawn Copenhaver email@example.com
Newsletter Articles and Ideas Please send to Dean Sprague at firstname.lastname@example.org and/or Dawn Copenhaver at email@example.com
Lori Amonette Mark Kenny Karl Johnson Erin Merz
firstname.lastname@example.org email@example.com firstname.lastname@example.org email@example.com
Swim Director, Open Water
Track Coach, UTC
Track Coach, North County
John Hill Buck Williamson
BIKE & WHEEL CASE RENTAL
TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx.
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production
Sprague Design, Dean Sprague
Contributing Writers Richard Duquette, Jeanette Davey, Jason Karp MD, Kevin Koresky, Michelle Panik and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at firstname.lastname@example.org
ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen email@example.com
Who Cares? TCSD Cares, continued mentoring team was to hold this particular group back from trying to do too much too soon (we weren't always successful either). After multiple pool swims, open water swims, surf entry sessions, transition lessons, bike rides, track runs, bricks sessions, beginner races, and over 12 info and preparation seminars, TS2010 was ready (whether they knew it or not). During their training they experienced red carpet treatment from all the TCSD Sponsors and members. We hit TCSD sponsors up for discounts, use of the premises, seminars, training sessions, and sometimes all of the aforementioned at the same time. Not once did we get turned down, or even have a sponsor hesitate to help. Race Day Thanks to TCSD President Thomas and race promoter Koz Enterprises, TS2010 members had their own transition rack at the race, so everyone was able to share pre-race jitters and settle in together. It felt good to look around and see the meticulously laid out transition spots, crisp pre-race routines, and the general lack of the first-timer dazed expression. Even the race day surf was behaving, which was a huge relief to some. The highlight of the day for me was the Team gathering as we finished along the final chute to cheer in the remaining TS2010 members. The feeling of family of that final group at the finish line was truly inspiring, and I know I speak for all the coaches and mentors when I say that one moment was worth every second of volunteer time to get them there. Eight weeks from strangers to family. It was good to know our prediction on that first day was right on. Thanks As there are too many individuals and sponsors to thank here, we will be putting up a more complete writeup on the TCSD Cares webpage (www.tcsdcares.org). Special brief thanks to coach/mentors from TS2009, Paula Munoz, Gordon Clark, James Ismailoglu and Al Allison. Paula put in huge amounts of time organizing events, contacting sponsors, setting up and moderating our listserve, and basically keeping things on track and running smoothly. TS2010 would not have happened without her. Gordon was everywhere, and stepped up wherever there was a gap, leading everything from bike rides to surf and swim sessions, and also supplied a life-time supply of â€˜can-doâ€™ energy. Thanks also to beginner coaches Dean Rosenberg, Florian Hedwig, Gerry Foreman, Bobbie Soloman, and Bill Gleason. Finally, a special thanks to TCSD Prez Thomas Johnson for the many ideas and also for lining up so many perks for the Team, and to former President Brian Long for coming up with the whole idea last year. In the true tradition of Team Solana, I have already had at least half of the TS2010 Team volunteer to help with TS2011. You will be seeing a lot of them in the coming year!
Race Reports: Team Solana 2010 Jerry and Melissa Stokely M45-49 and F50-54 Team Solana was a great experience. We did not know what to expect. We have been members of the club for one year and not exactly new, and have a few races under our belts. We inquired ahead of time and continued on page 6
SEPTEMBER TCSD MEETINGS, CLINICS, RACES & RIDES TCSD CLUB TRIATHLON Sunday, September 26th 6:00am Check-in, set up begins 7:00am Race Start Location: Fiesta Island, San Diego Distance: Swim: 750 meters Bike: 12.5 miles Run: 3 miles (distances are approximate)
Contact: TCSD Race Director(s) If not racing, come out and Volunteer!
NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday, September 2nd
Date Pending Check website for updates
Monday, September 20th, 6:00pm
This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and the Triathlon Club of San Diego. NON-MEMBERS WELCOME!
The TCSD Real Beginners’ Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too!
Attention Beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME!
Contact: Questions or comments can be sent to beginner coach Florian Hedwig, Surfingflo@gmail.com Location: TBD
Always refer to the Tri Club’s website calendar for the latest events, updates and details.
We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Contact Bill Gleason and ’the Steve’s’ at firstname.lastname@example.org
Make sure you check out or subscribe to Kashi’s monthly eNewsletterwww.kashi.com/newsletters
Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??
Contact: Questions or comments can be sent to beginner coaches Steve T, Dean R, and/or Steve K at email@example.com
Location: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West Right off the 5 at Rosecrans across from Hampton Inn. San Diego, CA 92110 (619) 294-9300
ADDITIONAL SEPTEMBER EVENTS Monday Sept 6th Oceanside Labor Day Pier Swim Location: Oceanside Pier Start: 7am Sunday Sept 12th Tri Rock Sprint Tri Location: San Diego Start: 7am
Sunday Sept 12th La Jolla Rough Water Swim Location: La Jolla Cove 11am - Women’s 1 Mile 12pm - Men’s 1 Mile 1:30pm - 3 Mile Gatorman World Championship Saturday Sept 18th San Diego Tri Classic Location: Liberty Station Start: 7am
Saturday Sept 18th Tri Club San Diego & LA Tri Club Social Loaction: Wine Steals, Pt. Loma 4pm to Midnight Sunday Sept 19th Sharkfest 2010 - 1 Mile Open Water Swim, San Diego to Coronado Location: B Street Pier, San Diego Start: 9am
Sunday Sept 26th 10th Annual La Jolla Cove Swim Club’s 10-Mile Relay Sunday Sept 26th PoweHouse Paddle and Swim Location: Del Mar, CA Start: 6:30am
Who Cares? TCSD Cares, continued, continued
hardest part, the administration, coordination and sorting out all the issues, problems, logistics, etc. She was the glue holding it all together right down to moderating our very own yahoo email group. We thank her for her tireless behind the scenes work and for such a wonderful job. And, after a week’s long leg injury, she showed the true spirit of a triathlete and persevered through the race with everything she had. We loved getting to know Gordon. He was a big part of the volunteer team, showing up with a tire pump, showing us the ropes, bringing his family to help, or filling in as substitute coach when needed. Gordon started as a member of Team Solana last year and made a huge improvement in this year’s race. Our teammates were so inclusive and it was so great to get to know and train and race with each of them. We felt like a team, training together to share and help each other. There were many first timers, and there were some that have done a few races but wanted to get better and faster, and some wanted to work on specific challenges, like ocean issues or other things. We had the perfect supported environment to achieve each of our Osamu Chiba © Opix.net
a © Opix.net Osamu Chib
found out that it would be great for our level. We got everything we hoped for, and more from the adventure. We were given the gift of having the very best that TCSD has to offer handed to us on a schedule that we are not sure we would have found any other way. Over the last year, we have been to many of the training events, but it may have taken a few years for us to be introduced to Andy’s Bricks on Fiesta Island, Leslie’s brick workout, Dean’s running clinic, Jim Vance’s track workouts, the CompuTrainer workout at UCPT and all the other hand picked events, clinics, seminars we attended. Along the way we met so many really great people in our club and our sponsors. Steve Talley is a great motivator, always with a smile on his face. He is so kind to reveal his tricks and secrets, the things that work for him. Always flexible and moving with whatever comes his way, leading by example. Prepared and such an all around great guy. We are all so fortunate for our experience in his leadership. Thank you Captain Steve for volunteering for another round of Team Solana and all the sage advice and help. Another key player on our team was Paula Munoz. She had the
continued on page 26
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR ABOUT SEPTEMBER TCSD GUEST SPEAKER BOB BABBIT
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome. Ocean Swim in Carlsbad Ocean Swim
Pool Swim (long course) in La Jolla/UTC
Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
5:30 PM 5:30 PM
Location: La Jolla Shores. •
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels. Bike Workout in Point Loma, Group ride Track Workout, Coached session
“Track” Workout in Carlsbad, Coached session
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
6:30 AM 5:30 PM
Location: UC High School, 6949 Genesee Ave. •
Location: Carlsbad Rail Trail,
meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, firstname.lastname@example.org 5:30 PM
Ocean Swim in Carlsbad
Bike Workout in Coronado - Group ride
Bike Workout in Cental San Diego, Coached session
Location: Tamarack Beach. •
Location: Starting at Holland’s Bicycles. •
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com 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.
Bike Workout in Point Loma, Group ride
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
Location: at Fletcher Cove
Location: La Jolla Cove.
Saturday 8:00 AM
Bike Workout in Del Mar, Group ride - all levels welcome. (Hwy 101 & 15th st.)
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
He is the creator of the Columbia Muddy Buddy Ride and Run Series which started with four events in 1999 and in 2010 will have 40,000 participants at their 18 events. He also is the guy in the Frog suit at the events looking like a complete idiot. He is the creator and co-host, along with Paul Huddle, of Competitor Radio which airs every Sunday night on XX1090 am and showcases the wonderful world of endurance sports. Interviews with Lance Armstrong, Paula Newby-Fraser and Will Ferrell are just of a few of the over 500 that are archived at www.competitorradio.com. He is the co-founder, along with Jeffrey Essakow and Rick Kozlowski, of the Challenged Athletes Foundation.
(I-5, to Lomas Santa Fe west) 6:00 PM
Bob Babbitt is the co-founder of Competitor Magazine, which now has 11 editions around the country and a monthly circulation of 700,000.
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar.
Refer to the Club’s website for additional workouts.
During the first 17 years of the charity, CAF which has raised over $28,000,000 to help get disabled athletes the equipment they need to stay in the game of life. He was named as the 10th inductee into the Ironman Triathlon Hall of Fame and is proud to be the first fat guy inducted.
Congratulations IM Finishers! MEMBER PROFILE
IM Germany, Frankfurt - July 4, 2010
SUSAN GRANT Nickname: Suzy Q Member since: 2007
OV AG Rank AG Swim Bike Run 556 28/50 M25-29 1:20 5:44 3:39 2,353 Participants. Transitions and seconds not included
IM Switzerland - July 10, 2010 Karl Coleman
OV AG Rank AG Swim Bike Run 1420 42/284 M4-44 1:20 5:37 5:11 2,470 Participants. Transitions and seconds not included
IM Lake Placid, NY - July 24, 2010 Chris Grout
OV AG Rank AG Swim Bike Run 597 35/114 M35-39 1:09 5:38 4:38 2,611 Participants. Transitions and seconds not included
Age group: F 25-29
Vineman-Full, Guerneville, CA - July 31, 2010
Status: Married. Occupation: Editor, LAVA Magazine, World Triathlon Corporation. Favorite Local Restaurant: Naked Cafe, on Rosecrans. When not training, I enjoy: Pilates, cooking, reading, writing, playing on the beach with my dog Maggie and hanging out with my husband, David. Before I Became a Triathlete, I was: A high school swimmer, surfer, cross-country runner and horseback rider. Favorite Thing(s) About TCSD: The ocean swims. Pre/Post event ritual: I always eat a Perfect Food Bar before a race, and I always kiss my hubby at the finish line Favorite Segment (swim, bike or run): Tough call between the swim and the run.
Brian Granger Henk Overdevest Brian T. Long Liam Their Johan Cronje Cathleen Stafford Greg Hermanson Kristofer Merrion James Jowdy Brian Wrona Ty Stewart Peter Blomgren Tracy Cohen Anita Talevski James Rose Bonnie Carreo Anne Fleming Debbie Watry Jim Markwell
Favorite Event/Tri: Wildflower Long Course.
Can’t Race Without: My lucky duck socks, a visor and my Oakleys. continued on page 9
OV 30 39 69 114 124 128 226 254 263 297 398 422 433 532 339 636 660 673 675 1,114
AG Rank 3/90 1/64 9/88 14/88 7/64 3/30 14/64 26/53 42/114 27/53 29/64 62/114 4/14 20/34 43/64 27/34 29/34 10/14 6/7 Participants.
AG Swim Bike Run M40-44 1:18 5:36 3:27 M45-49 0:51 5:41 4:08 M30-34 1:18 5:51 3:54 M30-34 1:17 5:29 4:56 M45-49 1:15 5:46 4:42 F40-44 1:07 6:02 4:36 M45-49 1:20 6:11 4:48 M25-29 1:14 7:04 4:17 M35-39 1:14 6:22 4:58 M25-29 1:14 6:23 5:06 M45-49 1:15 7:03 5:08 M35-39 1:32 6:21 5:40 F45-49 1:38 6:54 5:07 F35-39 1:27 7:59 4:46 M45-49 1:31 6:48 6:08 F35-39 1:42 7:26 6:22 F35-39 1:42 8:18 5:29 F45-49 1:24 8:15 6:04 M55-59 1:23 7:11 7:20 Transitions and seconds not included
IM UK, Bolton, England - August 1, 2010
PR/Best Race: 5:19 at Ironman 70.3 Vineman in 2009. Pre/Post event ritual: I always eat a Perfect Food Bar before a race, and I always kiss my hubby at the finish line.
Finish 10:39 10:50 11:20 11:46 11:52 11:55 12:38 12:50 12:52 13:03 13:47 13:54 13:57 14:46 14:51 15:49 16:00 16:13 16:16
OV AG Rank AG Swim Bike Run 627 9/24 F30-39 1:12 6:49 4:37 1,114 Participants. Transitions and seconds not included
IM Regensburg, Germany - August 8, 2010 Florian Hedwig
OV AG Rank AG Swim Bike Run 731 140/304 M35-39 57:47 5:31 4:50 1,843 Participants. Transitions and seconds not included
If you are entered in an “iron” distance event (or longer), please email TCSD’s Ironman Coaches. Mike Drury or Liam Thier at email@example.com. That’s the only way to get listed in the TCSD results.
TCSD CONVERSATION WITH: ANDY BAILEY
By Craig Zelent
I had the pleasure recently of talking triathlon with long time TCSD member and friend, Andy Bailey. I am 100% confident you will enjoy getting to know this absolutely great guy. marathon was Montreal where I ran just under 3:30. Not quite good enough to qualify for Boston.
Craig: What was your athletic background before getting into triathlon? Andy: I grew up in Newport Beach and played beach volleyball and surfed the infamous Wedge. I ran cross country and track in high school. While in college I played intramural sports. The first few years after graduation from college I played softball on a team from work. I started running again in 1964 and continued playing softball.
Craig: What chain of events led you to do your first triathlon?
Andy: In the mid 1980â€™s I started cycling and swimming after having some running related issues. The In 1977 I saw a race flyer World Duathlon advertising the Dana Dips Championship Seven Mile Run sponsored by was held the Dana Point Athletic at the Club. It was not a beach D e s e r t run as I had thought and Princess afterward I asked the race Hotel in director what I needed to Cathedral City do to run faster. He said in November I should run more hills 1989. While and invited me to join relaxing in the his South Coast Road Hot Tub I struck Runners Club. up a conversaIn 1981 I read an Andy w tion with TCSD it h wife, article in Runnerâ€™s Jeri, 20 1 members Dave 0 Sprint World Magazine on how to run a Sprint, Pacific Krosch and Bob Beach, marathon on a base of 20 miles a week. A few CA. Doyle. They talked months later I learned that Club Inside Track in about the club and encouraged me to come Ventura was organizing a bus trip to run the down and do a club race. Avenue of the Giants Marathon near Eureka. I sent in my money and drove after work to Ventura to catch the bus. It was a beautiful course and I finished in under four hours. I could hardly wait until my next race. About this time I met a group of runners from the Orange County Track Club who were winning a lot of the local races. I joined the club and started interval training with them at Orange Coast College. The next few years my wife, Jeri, and I planned our vacations around various marathons. Some of my favorite marathons were Honolulu, New York, San Francisco. My best
MEMBER PROFILE, cont. Most embarrassing or disastrous moment: I had a blowout a mile into the bike last year (after exiting the water in 2nd place in my age group) at the Wildflower Long Course and both my CO2 cartridges failed. I watched my entire age group ride past and I thought my race was over. Luckily, a nice athlete stopped next to me on the course, gave me some air and helped me finish changing my tire because I was so upset my hands were shaking. My Equipment: Wetsuit: Xterra Bike: Specialized Transition Comp Running Shoes: Asics / Pearl Izumi Equipment Wish List: TREK Speed Concept, Zipp 404 race wheels, Shimano Di2 Electronic shifters. Best Advice: Don't start thinking about the next leg of your race until you are 10 minutes from getting there. Stay in the moment as much as possible and make sure to stay hydrated even if it is cool outside.
Jack Caress, Race Director, and a couple of his Ironman friends opened a triathlon related bike shop in the Market Place near UCI. The wife of one of the mechanics was an Ironman finisher and she had organized a training group which I joined. The next thing I knew I was jumping into some of the shorter distance triathlons. In 1990 I got a second place trophy in the 50-54 age group at the Bud Light Tinsel Triathlon. Craig: How did you lose your leg? continued on page 10
TCSD Conversation, continued TCSD NEW MEMBERS Robert Altieri Juan Araya Hugh Armitage Scott Armstrong Elva Arredondo Ray Ayers Milin Balsara Kendra Berger Anthea Billings linda Browman David Brownlee Earl Brunson Duane Campbell Cindy Campbell Adrienne Candelore Neal Clements Anna Cohen Shaela Colegrove Robert Concepcion Ryan Crane Jody Crimi Roberta Cruz Bogdan Deac Boe Derosier Oscar Dessert Jonah Dominek Gregory Dono Henry Hoa Duong Jerry Ecklund Jaclyn Emanuelson Michelle Falco Jennifer Gambrell John Giulianotti Jessica Glaubitz Lisa Goldberg Sarah Green Jeff Guilfoyle Juliette Hall Lawrence Hall Christina Hanson Mark Harris continued on page 10
Andy: Due to a freak accident in December of I was constantly having to deal with the infec2006 while washing my car in my driveway, a tion (MRSA). I had several surgeries during the laundry delivery van hit my car which in turn hit year and wound care was a daily chore. me and sent me flying downhill about 12 feet Craig: At what point did you "turn the corner" landing under my neighborâ€™s carand start to seriously consider amputation? Andy a nd his port. I sustained a severe injury swim b Andy: July 2007 I changed docuddy, V to my right ankle. The paraal, at S pring S tors and after print. medics felt I was lucky to be examining alive and this was the result and taking xof my many years of training rays I was told and doing triathlons. that the ankle I was given little hope by was not healing. I the doctors that I would was shocked when ever compete in sports he next said I again. I took a chance by should consider having my ankle fused amputation. I spent and two plastic surgeons the next several worked together for months consulting eight hours to take the other doctors. The Latissimus Dorsi musanswer was the same. If cle from my left side I ever wanted a life and transplant it to without crutches, pain my right leg to make and antibiotics I should a muscle flap so have the amputation. that I might be able to compete On the 10th again. After being in Anniversary of the the hospital for seven Pacific Coast Triathlon weeks I was discharged in September my home with a walker, pain neighbor drove me to pills and antibiotics. For Crystal Cove to watch the first month I was a the event. I had not prisoner in our master missed a race in bedroom except to leave nine years and I for doctor appointments. It thought the race was fun sliding down the directors would do stairs on my butt. something special With the help of a physical to mark the occatherapist I graduated from a sion. The race was walker to crutches. Being on a fundraiser for crutches made it very hard for The Challenged me to maneuver around our tri At h l e t e s level house. Each time I went i. Tr ch ea Foundation. 10 Solana B up and down the stairs Jeri Finishing up lap two at 20 Several challenged had to hold on to the safety athletes were racing that day including singlebelt to make sure I didnâ€™t fall. The activities of above-knee amputee Sarah Reinertsen and One daily living were challenging because of my Arm Willie Stewart, both Ironman finishers. swollen, painful foot. It was frustrating not to They both spent time with me and told me that be able to do things on my own or taking a lot there is life after amputation. Upper arm of energy just to do the everyday tasks of living. amputee Tommy Knapp and bilateral above-knee
amputee Katy Sullivan were also there. Seeing them and the other challenged athletes was uplifting. At this point I was on crutches. I couldn’t put any weight on my leg. It was still swollen and infected.
If you have seen me walking out on the run course it is because after many months of inactivity I am having a hard time getting my stamina back. My friends like to attribute it to my age.
Craig: What was the post-amputation recovery process like?
Craig: Besides the obvious part like skipping the accident completely, what would you do differently if you had to go through this process again?
Andy: A year and two months after my accident I made the decision to have the right leg amputated below the knee in February of ‘08. The following day after surgery a peer visitor from CAF came into my room on an Ossur Flex-Run full of energy and encouraging words. My thoughts at the time were “would I ever walk and run again?”
Andy: Hindsight is wonderful. After what I went through, I probably should have had the amputation right after the accident. I would still have my lats which would make swimming easier. The question is, would I have been mentally ready for it.
Learning to walk again was the easy part. Getting back into swimming, running and cycling was something else. Getting in and out of the water is a real trip. Crutch, crawl or hop. At the high school where I swim the little kids swarm around me and I am referred to as “the one legged man.“ In the pool I swim with the aid of a pull buoy as I have a hard time keeping my balance. My prosthetist has made a swim leg for me but it needs a little tweaking.
My whole body suffered from the inactivity. A friend set my bike up on a trainer, but I was never able to get on it since my foot hurt every time I tried to put any weight on it. The physical therapist gave me a set of exercises I could do with bands at home. This was a far cry from what I use to do at the gym. My rehab was delayed due to the condition of my foot.
The Flex-Run Foot makes it a lot easier to run as compared to my daily leg. It’s like being on a pogo stick. I am a heel striker so I have had to learn to run on my mid foot. I have a special leg for cycling. I have a cleat fastened on the bottom of the socket. I am still learning how to step off with my left foot and to clip out with the prosthetic leg.
Andy: Yes. It has been a mental and emotional roller coaster. Periods of anger, denial, frustration, sadness, helplessness, and thankfulness.
Craig: What has the mental and emotional roller coaster been like throughout this experience?
I am thankful that I survived the accident helped me better deal with losing a leg later. Jeri and I had talked about both of us of seeing a psychologist but we could never make an continued on page 12
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NEW MEMBERS, cont. Kenneth Hart Justin Heesakker Kelley Hefner Michele Hein Cynthia Heinemann Danny Heinemann Whitney Henderson Kevin Hennessy Madeleine Henry George Hightower Michelle Hoagland Kathryn Horgan Haruhiko Ishii Katie Jenkins Rana Kennedy Megan Koske Kendra Ksiazek Andrea Levinson Miles Lovelace Tom MacRae Shannon Martin Christina Marzocca Bryan May Hilary Mayo Melissa Mcarthur Chuck Mcarthur Timothy McBain Frank McFarland Enrique Medal Kirsty Miller Hopkins Greg Mills Nancy Morris Manfred Muecke Erika Nelson Thomas Netzel Ken Ozeni Arlene Peck Maria Pecoraro Gregg Peterson Steve Plesser continued on page 12
TCSD Conversation, continued NEW MEMBERS, cont. Carol Pontecorvo Richard Pritchard Rominder Pujji Kiley Reed Jeremie Reinhardt Sonja Remmen Matthew Roberts Tamara Roberts Joanne Saunders Natalie Siegler Jotsna Singh Kelly Smith DeeAnn Smith Michael Stevens Brit Swanson Rachael Tarshes Linda Teichman Brian Thompson Charlton Ting Nicole Tolman Tyler Vallillee Brendan Walsh Susan Webster William Whitmire Carolyn Whitney Bryce Williams Lindsey Williams Colleen Wisniewski Amy Wood Brian Woods Melissa Wright
progress since the amputation. I told her that I had made more progress in the last two months than I had in the previous fourteen and told her about my conversation with Sarah and Willie. Shortly after my discussion I learned that her son-in-law had his amputation and was looking What did I do to deserve this accident? That I forward to being able to walk again. Since that am a disabled person and cannot do many of time many emails and conversations have followed. By talking to each other it helps the things I took for granted. When I ri us cope with our limb loss. I visited y & Je start to feel sorry the Park, And July Run in of with the young man again recently h 4t p. for myself for all their age grou finish 3rd in when I did the Breath of Life Triathlon things that should in Ventura and we are looking forward not have hapto doing a race together. pened to me, I appointment. Looking back this probably would have been helpful for us to deal with all the stress we were under. Talking with family and friends was helpful. It was helpful to talk with other amputees to learn how they coped with limb loss and pain.
remind myself that there are many others who are so much worse off than I am. And these people are accomplishing unbelievable things. There have been feelings of loneliness that I was going through this alone. Not always being able to talk to another person to share common experiences and finding out what resources are available. I was at the Performing Arts Triathlon the year that Jim MacLaren was hit by an impatient driver and suffered a life changing event. I have been a fund raiser for CAF several years but never really knew an amputee personally. Craig: Have you been able to help anyone who has had to face an amputation decision? Andy: About two months after my amputation Jeri received a call from a classmate who had learned about my accident and amputation. Her son-in-law had just had an accident and his foot was severely injured. The doctors were trying to save his foot, but the wound wasnâ€™t healing. The family was now thinking about amputation. I talked with the mother-in-law about my experience trying to save the limb and my
Since I am not embarrassed to wear shorts, hardly a week goes by that I am not stopped by someone on the street who notices I am an amputee. The stories are all different but the questions are always the same. What is it like to be an amputee and what is life like wearing a prosthesis? Craig: 2010 marked your return to racing triathlons again. What have been some of the highlights? Andy: My friend, Greg Klein, Race Director for The Desert Triathlon has been very supportive of me. Greg said that when I was ready to race he would have a spot for me. So there I was with my chair, bag of legs and a very nervous wife. When the horn sounded I crawled into the water and headed for the first buoy. I knew it would be a challenge getting out of the water, but some of the other racers helped me. I want to thank all the TCSD club members for cheering me on across the finish line. Finishing The Desert Triathlon gave me the motivation to compete again. I have now done the Temecula Challenge, Spring Sprint, the May Club Race, Breath of Life, Solana Beach and the Camp Pendleton Sprint. Craig: In the past you have been a USA
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Triathlon referee and even worked 2 different Ironman Hawaii's. What were those experiences like? Andy: Gurujon Dourson, a past TCSD president, recruited several of us to become USAT race officials. I completed the certification workshop and worked my way up to a Category 3 level by officiating at some of the larger races. In 1998 Jeri and I went to the World Championship in Kona to enjoy the 20th anniversary of the race. We had so much fun I decided to put in my application to officiate the next year. Officials at Kona were not paid like they are on the mainland. I was one of the lucky ones who got accepted. I didnâ€™t know at the time there was a pecking order on the bike course. Out of about twenty of us I was one of the last riders out. When we went to meet our drivers I found out that most of them didnâ€™t wear helmets because there wasnâ€™t a mandatory law requiring them and my guy did not bring one out for me. The head motorcyclist went scurrying around and finally came back with a bike helmet for me. The next time I came back I brought a motorcycle helmet. In 2003 things had really changed a lot. The locals had gotten organized and made up the majority of the officials. My assignment was the transition area. Supervising the volunteers to make sure the athletes got off their bikes at the
dismount line. In addition I monitored the penalty box referred to as the â€œsin bin.â€? My claim to fame was being in the bin with Natascha Badmann, the prior yearâ€™s winner. Being in Kona during Ironman week is hard to describe. There are so many things happening and the air seems to be charged with energy. Getting to meet and talk to the pros who are hanging out with the age groupers was a unique experience. Craig: You are one of our TCSD members who lives in Orange County and happens to be a member of both the OC Tri Club as well as the TCSD. What are some of your favorite membership benefits of the TCSD? Andy: I joined the club in 1993 when there were really no clubs for the middle of the pack athletes in Orange County. I trained occasionally with a group that had been organized by the Snails Pace Running Store in Fountain Valley. We were the nucleus that became the Orange County Triathlon Club. I continue to be a member of TCSD and was honored last year with a lifetime membership for my active participation and volunteerism. I have seen the club grow under the leadership of the past presidents. Each of them has stepped forward to fill the position and each one of them has helped the club become what it is
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continued on page 20
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Race Report: From Zero to 70.3
By Jeanette Davey
Race: Vineman 703 Date: June 27th, 2010 Location: Geyserville, CA
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COACHING & FITNESS
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After finishing the 2009 Rock N Roll Marathon, my friend, Tracy, and I were having the usual post-race “what’s next” discussion. She suggested a triathlon. She was a swimmer in high school, has done century rides, had just finished the Rock ‘n‘ Roll Marathon and is 16 years my junior. Plus she already had a string of triathlons under her belt. When I told her that I barely knew how to swim (when asked I would answer “well, if you throw me in I won’t drown”) she offered to teach me. When I mentioned the fact that I hadn’t been on a bike more than a half-dozen times in the last 25 years and that my current bike
take a break. I was always good in math and after some quick calculations, I still wasn’t convinced this was in the cards for me. 2.4 miles is a whole lot of lengths and I could only do one. She just smiled and told me I was doing great. Summer turned to fall and with that my travel season began. (I judge figure skating.) I didn’t see the pool again for almost five months. During that time I learned that if you want to do an ironman, you have to sign up as soon as registration opens. I was out of town when registration opened for Arizona. She was calling and texting me every day to make sure I was in. I said I was. (Hey, you only live once, right?) We also registered for Vineman 70.3 so I could have a “practice” event before Arizona. Now that I had
Jeane tte wi th Tra cy sho wing off fin ishers has cobmeda ls. webs older than her, I
got the line about “it’s like riding a bike….” And there really wasn’t any excuse I could come up with for the run since I had just completed my 8th Rock ‘n‘ Roll Marathon. So we started looking for some events. I grew up near the Saint Lawrence River so anything in the ocean was a no-go for me. And shipping a bike on a plane seemed like a n. ggest fan, Ke bad idea too. So I had some guidelines. I Jeanette with hubby and bi signed up for an ironman, I wanted a fresh water swim and I wanted to be able to drive to the race. Together we found a needed a bike. I got home from that trip and couple that seemed to fit the bill: Vineman 70.3 started looking. Since I was doing triathlons, I in July 2010 and Ironman Arizona in November. figured I needed a tri bike. There’s a Trek store Vineman was a little over a year away and the near my house so I stopped in. They didn’t have ironman was another 4 months after that. anything in my size so it had to be ordered. I Plenty of time to learn how to swim, get a bike, wasn’t that concerned since I was still traveling all the time at that point anyway and wouldn’t and train, she said. We went to the pool a few times and after have time to ride. about a month I could actually make it the full 25 yards to the other side before needing to
Slowly things began to improve on the swimIn February, almost five months to the day from Vineman, my bike arrived. It looked so ming side at least. I could now read and undernice! The only problem was, I couldn’t ride it to stand the workouts and was becoming a regular save my life. I did learn a lot of things on those at the pool. My travel season was almost over so first few outings though. Things like if you stop that was going to be a huge help too. I returned from my last trip of the season at quick and forget to unclip, the bike will actually do it for you…. right as you crash to the the beginning of April and immediately got sick. ground. I also learned that aerobars are scary Really sick. Five days in the hospital sick. I didn’t train for almost three weeks. And when I making it really difficult to shift. started training again, it was (I finally shifted for the very first time about tough. (One of the many things five weeks after getting my bike.) And that wrong with me when I was sick crap about “it’s like riding a was pneumonia making it diffibike….” Whoever came cult to train since I couldn’t up with that was obvibreathe very well.) ously riding a Beach We plugged along. Bill havCruiser, not a TT bike in ing the patience of Job and the aerobars. me just taking it one workFebruary turned to out at a time. And every March and my first race single day my husband, was less than 4 months Ken, telling me how proud away. I was in need of some he was of me for taking on serious help. such a big challenge and I joined TCSD and went to working so hard to one of the REAL Beginner achieve my goals. Bike Rides led by Coaches We decided I should Dean Rosenberg and Bill do the club race in May Gleason. Bill has his own on Fiesta Island. I coaching business and I immeattended one of Bill’s diately liked him and knew I e v o C open water workouts wanted to work with him. I ita the Bon ason at le to get a feel for racadmitted I was signed up for a G l il B h coach ing and to swim without 70.3 but left out the teeny, tiny Wit water workout. open the black lines or walls of a pool. After the small detail about the ironman until after he agreed to coach me. (I didn’t want last interval, Bill had everyone take off their him to think I was more suited for the Funny wetsuit as fast as possible. I could not get out of that thing. I had it all bunched up around my Farm than the Tri Club.) Bill started writing my weekly workout sched- ankles and it just would not come off. I think ules and gave me swim lessons. Since I never everyone else was already home, showered and swam in any formal way, reading the swim work- having dinner and I was still there fighting with outs was like trying to read a foreign language. the wetsuit. Luckily my husband had come to I was totally clueless. I sent him countless e- watch the workout and I finally gave in and let mails with question after question and we kept him put me out of my misery. The next day I spent nearly an hour in my meeting at the pool for lessons. He also gave me instructions on how to properly conduct a front yard putting it on, dousing myself with a swim workout, something else I was clueless hose, and stripping it off… over and over and over again. I’m sure the neighbors enjoyed the about. Meanwhile, things were not improving on the show. Then I sent Bill a note “Um, just wondering, bike side. Every day that I had a ride scheduled, the first question I would get from my husband what do you wear under the wetsuit?” We hadwas “how many falls today?” A ride where I n’t discussed race clothing at all yet. I had just actually remained vertical was deemed a com- worn a swimsuit under it during the workout and the front yard practice but was pretty sure plete success in my house. continued on page 24
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Race Report: SpongeBob Elvis Runs SD Rock ‘n’ Roll Marathon SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb firstname.lastname@example.org (760) 420-8032 www.tripower.org Discount: Start up fee ($35.00) CODE: TCSD2010 in referral box.
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APPAREL, EQUIPMENT & RUNNING SHOES
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By Michell Panik and Johnathon Jefferson
If you ask Jonathan Jefferson why he thought it’d be a good idea to run the Rock ‘n’ Roll Marathon dressed as SpongeBob Elvis, he’ll tell you it was to hold himself accountable for doing a race. And to also get into Competitor magazine. But first about the accountability. A runner and swimmer since childhood, an endurance athlete since the early eighties (with a 3:10 marathon PR), and a TCSD member since 2006, Jonathan had lost his endorphin way. It’s a tale many endurance junkies can relate to; after binging on five-hour bike rides and days of triple workouts, he cleaned up his act and learned to be satisfied with the simpler
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things. Which included the simple act of sitting on one’s ass. Determined to get back in shape, Jonathan targeted the 2010 Rock ‘n’ Roll Marathon. And this is where the notion of magazine fame comes in. Bob Babbitt and his contingent of running Elvii have been creating a stir at marathons since the first Rock ‘n’ Roll in 1998. Jonathan decided to combine everybody’s favorite submarine pineapple dweller with Elvis to entertain the kids on the race sidelines. To train for the race, Jonathan signed up for San Diego Track Club’s Rockin’ n’ Runnin’ program. “Then,” he says, “I proceeded to tell
everyone I ran with that I would do the race as SpongeBob Elvis.” His training partners finally saw the costume in action at the last workout of the season, which was a timed mile. The mile took 12 minutes and two pounds of sweat. His left calf cramped up. Jonathan began to worry. But, really, how difficult can it be to run with a little extra material over your singlet and shorts? The costume is 22 pounds. Imagine gaining 22 pounds right before a race; you’d probably feel a little sluggish on your feet, too. The costume’s head weighs seven pounds, and is composed of chicken wire, expansion foam, wall spackle, and several cans of black spray paint. Two drama students from Clairemont High School (Jonathan’s alma mater) made the costume in the afternoons over a period of six weeks. On race morning, instead of warming up with stretches and wind sprints, Jonathan limbered up from the push and pull of people wanting a picture with him. Nearly an hour after the elites began their race, he shuffled across the start line. One and a half miles in, PVC tubes popped out of his waist belt and SpongeBob Elvis had a wardrobe malfunction. He borrowed duct tape from the next music band on the course to secure the costume, but it wasn’t until mile 10 that he got a full roll of duct and was able to repair the costume. At this point, he was the last runner on the course. Soon, though, he began passing other runners, and relished in the beaten-down cry of, “Great. We just got passed by SpongeBob Elvis.” continued on page 23
Race Smart: BIKE AID STATION
By Kevin Koresky
SPONSORS OF TCSD mile on the marathon portion of the race. The main purpose for an aid station is keeping all athletes healthy, hydrated and fueled. When racing a triathlon you may need to use at least one aid station while on the bike course, especially during longer races. Timing and technique are needed when making a bottle or food exchange. on/WTC © Bakke-Svenss
Almost every endurance event will have what are called aid stations. What is an aid station? An aid station is an area in a race that usually supplies water, sport drinks, food and minor first aid supplies and port-a-potties. Aid stations are usually manned by race sponsors, event staff, volunteers and the supplies are usually provided by the race sponsors. Aid stations are usually setup in this manor: trash, port-a-potties, hydration, solid nutrition, hydration, port-a-potties and trash. The distance of the course usually dictates how many aid stations will be available. For example, 5k races may only have one aid station, where as a marathon will have an aid station at almost every mile. Ironman races may have an aid station every 8-10 miles on the 112 mile bike leg and roughly one aid station every
The Technique: 1. Get rid of empty bottles or wrappers at assigned trash areas. These areas are usually located at the beginning and end of the aid stations. “Do not litter on the course.” 2. Slow down as you approach the aid station. 3. Check to make sure there is no one in front of you or directly behind you. Accidents are all too common at aid stations. 4. Keep a safe distance between you and the person in front/back of you. You never know if they are going to come to a screeching halt. continued on page 25
Clothing with a purpose
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Coach’s Corner: MARATHON FUEL The many proponents of low-carbohydrate diets like Atkins and South Beach would have the public believe that carbohydrate is some kind of poison. What an irony it is, then, that carbohydrate is our muscles’ preferred fuel. Scientists first discovered in the 1960s that the ability to contract muscles for prolonged periods is strongly influenced by the amount of carbohydrate stored in skeletal muscles (glycogen), with muscle glycogen depletion becoming the decisive factor limiting prolonged exercise. Most runners have enough glycogen to provide energy for only about seventy minutes of running. Even with the contribution of fat helping to delay the depletion of glycogen, moderate-intensity running can only be sustained for two to three hours. One of the unique characteristics of the marathon, therefore, is that it is the only race in which you run out of fuel. Glycogen depletion and the accompanying low blood sugar (hypoglycemia) coincide with hitting the infamous marathon wall. Unlike shorter races, fatigue in the marathon is due primarily to running out of fuel rather than by-products of metabolism. At slow running speeds, some of carbohydrate’s metabolic responsibility for energy regeneration is relieved by fat. With increasing speed, fat use decreases while carbohydrate use increases. This is why proper early pacing is vital in the marathon—the faster you run the early miles, the more you’ll rely on blood glucose and muscle glycogen, and the sooner you’ll run out of fuel. The lactate threshold—the fastest sustainable aerobic speed and the fastest speed above which lactate accumulates and acidosis occurs—is the speed at which a fuel change is made, as you go from using a combination of fat and carbohydrates to using only carbohydrates. Since the pace you’ll average in the marathon is slower than your lactate threshold pace, you’ll use a combination of fat and carbohydrates in the marathon. Once you run out of carbohydrates, your muscles are
By Jason R. Karp, Ph.D.
forced to rely on fat and, consequently, your pace will slow down because your muscles regenerate energy for muscle contraction slower when using fat compared to when using carbohydrates. Underscoring the importance of carbohydrates as a fuel, to compensate for a lack of carbohydrates, the liver synthesizes glucose from non-carbohydrate sources, namely amino acids and lactate. Long Runs Every marathoner knows he or she must run long almost every weekend. The main purpose of the long run is to deplete muscle glycogen. The human body responds rather elegantly to situations that threaten or deplete its supply of fuel. With no carbohydrates, the muscles are forced to rely on fat as fuel and so become more effective at using fat for energy. Following the run, more glycogen is synthesized and stored than what was previously present, thus assuaging the threat and increasing endurance for future efforts. The more your glycogen tank is emptied, the faster and more it’s refilled. For example, a study published in Medicine and Science in Sports and Exercise in 1991 found that glycogen was synthesized significantly faster when one leg was exercised until glycogen was depleted compared to the opposite leg that was exercised only a little and did not fully deplete glycogen. The more glycogen you have packed into your muscles, the greater your ability to hold your marathon pace to the finish. To create the largest muscle glycogen storage possible, you need to deplete muscle glycogen on a regular basis. Carbs on the Run With the popularity of marathon running has also come the popularity of carbohydrate drinks, gels, and bars to replenish blood glucose while running. It seems that everyone now does Sunday long runs with a fuel belt around their waists. While ingesting carbs during long runs may allow you to feel better since you’ll main-
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tain blood glucose levels, it defeats the purpose of the run, which is to deplete carbohydrates so specific adaptations are achieved. For example, since ingesting carbohydrates during your long runs provides muscles with a ready fuel, the three adaptations you want to achieve—the muscles’ reliance on fat, the liver’s ability to make new glucose, and the depletion and subsequent resynthesis of glycogen—are blunted. Therefore, if you want to maximize your physiological adaptations, it’s better to leave the fuel
belt at home when you go for a long run. In the marathon, however, it’s important to maintain blood glucose levels for as long as you can. Research has shown that supplementation with carbohydrate during prolonged exercise delays fatigue. Begin ingesting glucose about thirty minutes before you start to feel fatigued so the glucose has time to be absorbed into your blood where it can be used for energy.
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continued on page 20
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Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette email@example.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
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Coach’s Corner: Marathon Fuel, continued Continue ingesting glucose every twenty minutes to maintain blood glucose levels. Carbs After the Run Research has shown that the synthesis of glycogen between training sessions occurs most rapidly if carbohydrates are consumed immediately after exercise. Indeed, delaying carbohydrate ingestion for two hours after a workout can significantly reduce the rate of glycogen synthesis within the first few hours. My research published in International Journal of Sport Nutrition and Exercise Metabolism in 2006, along with other studies, has shown that chocolate milk, with its high carbohydrate and protein contents, is a great post-workout recovery drink. The large scientific support for ingesting carbohydrates immediately after a workout has led to the long-standing position of physiologists and sports nutritionists that immediate postworkout carbohydrate ingestion is the best recovery and training strategy for optimal performance. However, the marathon is different from all other races in that it requires the largest glycogen storage capacity possible, a very efficient capacity to make new glucose, and a very effective use of fat. Research on the molecular effects of muscle glycogen depletion
suggests that “starving” the muscles of carbohydrates may cause an even greater storage adaptation when carbohydrates are finally ingested. Low muscle glycogen content has been shown to enhance the transcription of genes involved in protein synthesis. Think of this strategy as creating even a greater threat to the muscles’ survival. So, if you want to be fully prepared for your next marathon, don’t ingest carbs during long runs and pace yourself wisely during the first half of your race. And if you train and race smart enough, you’ll surely have the most fuel of all your competitors, perhaps even enough to last until the finish line. Train your muscles to resist fatigue and you’ll have the fastest muscles of all your competitors, fast enough to challenge those with higher VO2max values. Dr. Jason R. Karp is a nationally-recognized speaker, writer, and exercise physiologist who coaches recreational runners to Olympic hopefuls through RunCoachJason.com. He holds a Ph.D. in exercise physiology and is founder and coach of REVO2LT Running Team. Subscribe to his free e-mail newsletter at www.runcoachjason.com/newsletter.
IT’S THE LAW: By Richard L. Duquette FOUR TIPS TO RECOVER A FAIR PROPERTY DAMAGE SETTLEMENT Insurance adjusters have said this to me while I’m attempting to settle bicycle property damage claims due to their insured’s negligence. Adjusters are skeptical of claims for expensive bicycles. Adjusters don’t want to overpay. Their files are audited and they must justify a decision to settle. So, here are four tips to maximize your property damage settlement. TIP 1: The general rule is that you’re entitled to reasonable compensation for damage to your bike and clothes, i.e. the difference in the fair market value of the bike immediately before and after the accident. This formula is used when your bike is “totaled”. Have an experienced mechanic estimate if it’s cost effective to repair the damaged bike or total it out. Photograph the damage to support your claim. I recently had a bike mechanic use a tool to show the degree the frame was bent. I photographed the measuring tool next to the bent frame to prove the loss. Now, compare the photos of your prized bike just before the crash. Pull up ebay prices for similar bikes to prove the reasonable market value before the crash (Your purchase receipt helps set a watermark in negotiations.) This is a reasonable method to validate your claim.
TIP 3: You can also recover the “depreciation” in value of a damaged bike. However, if the cost of repair is less than the depreciated amount, you may only recover the lesser sum – the repairs. For example, if you’re unable to restore your classic Masi or Colnago bike without using genuine parts or paint without suffering a big drop in value, then recovering the depreciated amount is proper because it’s less than deeming it a total loss. To economically bring the bike back to it’s precrash condition, this may require you to ship your bike to the factory to paint or straighten the frame. Totaling the bike would be wasteful, and a quick fix with after market products won’t restore the value to the condition immediately before the crash. Thus, it makes sense to factor in depreciation when calculating your damages so you are made whole.
The repair estimate for your client’s bicycle is for more than the value of my car.
TIP 2: Say your bike isn’t totaled. The law allows you to “repair” the bike, so it’s restored to the fair market value as it existed immediately before the accident. This includes the cost of parts and making the repairs, i.e. labor. Here, you’re usually fixing potato chipped wheels, bent handle bars or paint damages, as opposed to frame damage.
TIP 4: While your bike is being repaired you’ve lost the “use” of it. This loss is compensable during the time “reasonably necessary” to repair the damage caused by the accident. Insurance adjusters may fight you on this “head of damages”. They’re accustomed to paying for the loss of use of a car, but not a bike. So, analogize your loss of use to paying for a Enterprise rental car there’s not much difference. In case you have a race, you can rent a comparable bike. Most shops rent bikes.Just make sure you’re diligent in mitigating your losses. Keep a log of when you’ve notified the insurance company by phone (followed up by an email or fax) of your reasonable losses. This starts the clock ticking for loss of use since they now have notice to either pay for the totaled bike or the repairs without delay…. or suffer the “loss of use” cost to rent a comparable bike.
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continued on page 23
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It’s The Law: Fair Property Settlement, continued Then, factor in your “loss of use” costs into your total property damage settlement negotiations. Conclusion: There you have it, four tips to get back on the road when your bicycle is damaged.
Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of Bicycling and Surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: email@example.com web: www.911law.com.
Race Report: SpongeBob, continued At mile 25, Jonathan spotted SDTC’s head coach, Paul Greer, who always escorts his last runner into the finish line. And so, along with Paul Greer, Jonathan crossed the finish line in 7:00:08. Jonathan says he would’ve been under seven hours, but there was a slower runner ahead of him, and “SpongeBob is too classy to outkick someone like that.” Across the finish line, medal slung around his nose, SpongeBob’s pain washed away and was replaced with ringing ears, as kids began screaming “SPONGEBOB!” The body pain then returned as
children and cheerleaders began slamming into him for more hugs and photos. Back to that fame thing mentioned at the beginning of this article. Look for Jonathan (and the other running Elvii) in the September issue of Competitor. SpongeBob Elvis is signed up for the run portion of October’s Challenged Athletes Foundation’s Triathlon Challenge. If you see him out there, give an extra loud cheer. And, if you can, have a roll of duct tape waiting.
Race Report: Zero to 70.3, continued
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As I waited for my wave to start on race that wasn’t what you wore in a race. When Bill told me to practice hydration dur- morning I knew I had done everything I possiing the bike portion of the race, I had to admit bly could to be ready for this day. My brothermy water bottles were just for decoration. I in-law likes to say that the race is the reward for couldn’t pull one out without veering off into all the hard work and training. He’s so right. I learned a lot about myself during the race the ditch. Forget the aerobars. But I could take my hand off long enough to reach over and shift and really tried to enjoy the process. Sister Madonna was in my swim wave and I every now and then so that was progress in my swam next to her for a while which was really book. I survived the race without any falls or other inspiring. I finished in 6:49:28. Given the fact that I mishaps. You may have encountered me. I was the one apologizing when I was in your way recently learned how to swim and less than a during the swim and slowing down to let you month ago I was still petrified of my aerobars, pass on the bike. And I was just about the last I was really happy with my time. That night I told Ken the money we spent for one across the finish line. But I was also the one with the biggest smile on my face that day. this little adventure was worth it. All that It was SO MUCH FUN! I was a filthy mess from equipment was going to get a lot more use head to toe and didn’t even care. (That’s huge because I’ll be in this sport for a very long time. Looking forward, Ironman Arizona is just for me. In figure skating it’s all about the hair and the makeup and the pretty costumes with around the corner. Do I think I’ll be ready? I all the sequins and I still tend to be a “girly know I will. Do I think I can do it? Absolutely. girl” at heart.) And, yes, I got the wetsuit off I’ve got two great guys in my corner, my husband, Ken, and my coach, Bill. What more could like a champ! And you may have encountered my husband a girl possibly need? The only person who can tell you “you can’t” that day too. He was the one cheering the loudest and taking the most pictures. Not only of is you, but you don’t have to listen! me, but of other people’s transitions so I could look later and hopefully learn a thing or two. In June I did the Beginner Tri on Coronado as well as a Splash ‘n’ Dash on Point Loma (500 Meter Swim and 5K Run). The logistics were starting to come together. I felt light years ahead of most people at the Splash N Dash, maybe not in terms of speed, but certainly in terms of knowledge. My transition area We Love What We Do! was one of the smallest, least Expert Sales Team cluttered ones there. (Just my Experienced Service Techs running shoes and sunglasses, Professional Bike Fitting nothing else.) When I looked at what other people had in their Two locations to serve you area, all I could think was “Wow. 211 N Highway 101, Solana Beach, CA 92075 Bill taught me way better than (858) 481-4148 that!” 3603 Camino Del Rio W, San Diego, CA 92110 Another three weeks of train(619) 294-9300 ing followed. Then it was time www.blbikes.com for Vineman.
TCSD Conversation, continued today. The members are extremely supportive and when a job arises someone is there to the do the task. I joined the club because all the race discounts more than offset the cost of membership. The benefits continue to grow and now we have sponsors who make the membership even more valuable. The club races are a lot of fun and give us an opportunity to practice our racing skills. I have especially enjoyed participating in the Grand Prix Series and the great end of the year awards. Before I was ready to race again I did the indoor tri’s organized by Dean Sprague. I hope he will put them on again this winter. Craig: You have been married to your lovely wife, Jeri, for 43 years - all in a row I might add. Tell us what Jeri means to you and how she has sacrificed since your accident. Andy: I have been truly blessed to have such a loving and caring wife. We all know the marriage vows we take but never expect to have to deal with life’s major crises. Jeri has always been very supportive of all my athletic activities. We met on a blind date and have been together all these years. Having a wife who’s a nurse hasn’t been such a bad deal either. She has taken care of my minor injuries like my several bike accidents. Her only request was that I call her first before coming home all battered and bruised. Neither of us was prepared for the problems we would face after leaving the hospital. She stood by me as we dealt with one prob-
lem after another. It was like being on call 24/7. She put her life on hold to take care of me. When things started to get me down, she was the one to give me the push to get going again. I am so grateful. I call her “Wonder Woman” because she had to do everything, while I couldn’t even take out the trash. Jeri wasn’t use to having me around the house all day. Three meals a day and, “what’s for lunch?”, really really threw her the first few days I was home from the hospital. Months later it was decided we needed help and had a Home Health Agency help us out for a few hours a couple of times a week. This took a big load off Jeri’s shoulders. I would like to close by saying I hope that I can be an inspiration and encouragement to others. The most rewarding part of competing now is that as an athlete I can demonstrate to other disabled persons what is possible, and inspire them to pursue their goals. There is life after amputation. Craig: Andy, thank you for sharing your story. Only people of great character could endure a journey like that experienced by you and Jeri. It is so great to have you back racing again. The entire TCSD is behind you both. We wish you the very best of luck in the next 43+ years as you climb life’s mountains together. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or firstname.lastname@example.org
Race Smart: Bike Aid Station, continued 5. Volunteers will usually be calling out what they have. They could be holding water, sport drink, gel packs, fruit etc. 6. Call out what you need. 7. Make eye contact with the volunteer. 8. Simply grab what you need from the volunteer. 9. Once you have everything you need, safely bring up your pace and continue being careful when merging back onto the race course. 10. Always Thank the Volunteers! Some race directors will list the items stocked at each aid station on their websites. If you are racing long distance races, you may want to include these course items in your training. This will help you reduce the need to provide and carry all your nutrition/hydration and reduce the risk of unexpected events. For instance, if you can't get to your nutrition/ hydration, reliance on
race provided fuel that is not what you trained with may result in digestive issues that can impact your performance. It is not wise to skip aid stations unless you have prepared your own race day nutrition and hydration plan. Your body needs fuel from food and liquids to sustain energy. If you feel thirsty, it maybe too late as you may already be dehydrated. Rule of thumb: calories out/calories in. When you are training for a race you should practice taking in liquids and food. Race day is not the recommended time to start trying new things. Kevin Koresky, Co-Founder - Finishline-Multisport.com. Kevin started doing triathlon in 2001. After completing his second Ironman Kevin decided to start a triathlon multimedia website to help with the growth of triathlon. Contact: www.FLMSTri.com or email@example.com
Who Cares? TCSD Cares, continued
Michael Sierras Age Group: M40–44 After years of hearing about triathlons, my long time friend Steve Tally finally talked me into signing up for my first Triathlon. He lured us in by inviting my wife and I to run a 5k in Temecula where we live that just so happened to be a triathlon too. To our surprise my wife won 1st place in her age group which was an incredible moment for us since she has been battling fibromyalgia and arthritis for seven years and recently lost 30+ pounds and begun to run again. Seeing all the athletes jump on their bikes triggered something inside of me and I told Steve it was time for me to do a triathlon. He mumbled something about drinking the “cool aid” which I didn’t understand at the time but later would know it’s meaning. The Mission Bay triathlon was sold out so I was looking at Solana Beach. At Steve’s beginner 101 talk at B&L Bikes he passed out a flyer about the TCSD Cares Team Solana fund raiser. I knew I needed lots of help to train and the thought of doing this with a team sounded interesting to me so I joined the team. Unfortunately living in
Temecula I was not able to come to a majority of the events. I mostly attended the swimming events since that was by far my weakest part. I met the team at De Anza Cove for my first swim in open water. I wouldn’t say it was the best day for me. On the swim to the first buoy my wedding ring popped off my finger and is now sitting at the bottom of the cove. We attempted to find it but have you ever tried to dive in a wetsuit? I forged on. As we headed for the second buoy I was so far behind and was so badly out of breath Steve said my eyes where as big as baseballs. I soon found out why Steve is such a great beginner coach. He stayed with me the whole way and really comforted me. Really I think he knew he had to bring me back alive or my wife would kill him. With the help of all the coaches and mentors I eventually overcame my swimming issues and made my best swim on race day. Joining the team turned out to be a very rewarding experience. The team would communicate via a yahoo group email and even though I was not at all the training events, I really felt connected to the team. I found out that others were also struggling with the swim which made me feel better and those that had more experience were able to give great advice. We were fortunate not only to have Steve as our captain but we learned lots of other great tips and tricks from other tri club members like Dean Rosenburg, Anna Weltman, and Team Solana 2009 members Paula, Gordon, James, and Al. Probably the best part of being on Team Solana was the camaraderie at the race. We all racked together and cheered each other on until the final member crossed the finish line. Even though triathlons are an individual sport, being part of Team Solana really felt like we won as a team. We had all finished our first triathlon together. Each member had their reasons for doing it. Some are doing it to be on the podium in the near future, some are doing it for the satisfaction of just finishing, and some are doing it for their family. What ever the reason Steve said it best when he said “when you go back to your lives after the race you will be a different person, you will be a triathlete”. We all drank the cool aid and now we’re all hooked. Life will never be the same. a © Opix.net Osamu Chib
goals..That is what made this so special. It was so awesome to have so many people, teammates and TCSD members cheering us on at the race, what a difference it made. A team Solana tradition is to cross the finish line, make a u-turn, and meet up and wait until the last member crosses the finish line, cheering each and every one of us to the finish. It was so fun. At the end, we met up for pizza and beers to celebrate and relax. The following Sunday, we had a final party on a rooftop overlooking La Jolla Cove, all finely catered by our own teammate and culinary student extraordinaire, Alex Boswell. TCSD is such a fantastic way to get to know and train with some of the best people in this city. We are so thankful to be a part of it. This experience we will never forget. Team Solana pulled it all together. There are countless, generous volunteers at every turn giving up their time to help others. We have never seen anything like it. We should all try to give back in some way.
2010 Team Solana Roster Nancy Canyon Chris Capalbo Mary Christensen Scott Christensen Waylon Christensen
Gordon Clark Luana Concepcion Casey Falkner Eva Goetze Stephen Haase
James Ismailoglu Laura Kirkeby Steve Lada Tammy Lloyd Linda Medina
Karyn Mentink Paula Munoz David Navarro Jon Oxidine Christy Rosenberg Michael Sierras
Lyn Spendlove Jerry Stokely Melissa Stokely Andrew Tastad Mark Woody
Race Report: I started off doing what everyone said to do, had everything organized, even a few days before. I made sure to warm up in the water, splash around, stay relaxed...which is what I did. Everyone talks about the struggle with the swim, and is the leg that keeps many from doing the coveted triathlon. I can honestly say I can
swim, not fast ....but enough to get me through. But it's the race day jitters that can throw everything out of the water.. literally. After I had warmed up in the water, my confidence built up and was ready to line up for my wave, I had searched the swim buddy tent looking for a familiar face. There she was, a member of TCSD, Liz O. The “lady without the wetsuit” is what we would call her. I felt a sense of relief and jumped up and down, “yaaaay it's Liz” As we waited there side by side, she asked me what side I breathed on so she can stay to that side. Little did I know how much she was going to save my fear of race day swimming, here I was expecting to dog paddle, backstroke, glide, do whatever I had to do to finish. She acted as my eyes, Liz encouraged on saying “walk through this wave, dive under this one, swim whenever you're ready, keep swimming, you’re almost at the buoy, a little to the left” I didn't have to think, just swim. I wanted to cry, thanking God for her. I swam and swam, towards the last buoy; I got excited as I was almost there!!! Stupid me started to lose my breath, I looked up at her”Liz???“ She said “you’re fine, blow it out in the water” It worked! I was in heaven again with nothing but waves to bring me in. Swim Done! The rest was just enjoying the freedom knowing I had overcome my fear, only back stroked a few times, and finished the forever feared swim leg. The bike and run were really great for me, I cheered on other Team Solana members as we passed each other, other TCSD members I didn't even know, not caring if they waved back or not as it motivated me to finish. Once I finished, Team Solana was at the finish line until every member finished. My husband waited patiently as I could not leave until every last member came in and we were all there to cheer them in. You see, these people became important to me, even though I don't know all of their last names, or talk with them all the time, they were part of a Team that would mark a significant time of my life and we shared a same goal. I cried watching an 86 year old cross the finish line as many times before he had, then another 10 year old cross for the first time, our Team mate Woody crossing in honor of his daughter who tragically passed just a few months before, feeling his loss but yet his accomplishment for this race had new meaning for him now. All these wonderful things, I didn’t even care about my time, my splits, or what place, just the fact that I finished...the others finished...and that my husband was there with me. t Opix.ne Chiba © Osamu
Luana Concepcion Age Group: F35–39 When I signed up for TCSD. I did it because of Steve Tally. We had met years ago through mutual friends and I always remembered his positive happy face! Not to mention his knowledge and experience. I was originally training for the Nautica Malibu triathlon to do with my sister and brother, when I found out about Team Solana, it just seemed perfect timing. Being married and a mother of four, I didn't know how I was going to fit everything in, I already am a Fitness Instructor and teach Indoor Cycling classes and other formats, 7 or more times a week, I've ran marathons, ridden Metric Century rides so why not swim too? Boy was I in for a rude awakening, sea creatures, wave crashing, nothing like when I was a kid in Hawaii splashing around and having fun! It was all about survival! I learned early on, the camaraderie kept me alive and pushing. During my training with Team Solana, I lost almost a week and a half as I caught a pretty bad flu which turned into a bad sinus infection, putting my training behind, I reached out to the team for support, their words, encouragement, prayers and experience, got me through it. I met a lot of people along the way and super assistant coaches, Al, Paula, Gordon, Flo, Dean and anyone else I may have forgotten. I love the Yahoo Groups to keep you in tune with every bit of possible information, lost and found items, warnings, different trainings, injury prevention, discounts, races, things that aren't on the regular calendar, everything you need to make your schedule work for you. As a Group Fitness Instructor, we have to motivate and inspire people to keep coming back; Team Solana was really my own Group Fitness Instructor. TCSD is an honorable organization, teaching good sportsmanship, compassion and honoring the road, the ocean, pedestrians and all the like. I could have never done this without my super husband and family for helping me juggle my schedule, TCSD is the best choice any beginner Triathlete can make, by far!
continued page 28
Who Cares? TCSD Cares, continued Christopher Capalbo Age Group: M30-34 TCSD Cares...and ROCKS! I have always wanted to do a triathlon but never knew where to start. I subscribed to Triathlete magazine four years ago to see if that would jump start me. It didn't. This year I was finishing up my training for the Rock and Roll Half Marathon when I decided to research triathlons again. I figured at least I was in good running shape, so it was the perfect time to jump into the sport. Using Google search, I typed in “triathlon San Diego” and found TSCD, TCSD Cares and finally Team Solana. Team Solana seemed too good to be true. I went to the first meeting and listened to the coach’s talk about the team and all it had to offer. Then last year's team members spoke and regaled us with their success stories and transformations. I have to admit I was skeptical it could deliver all it promised. As I sat there in the first meeting at Hi-Tech Bikes, I looked around at all the merchandise. It seemed so foreign and intimidating. At that moment I didn't own tri shorts, tri tops, a bathing suit (other than board shorts), a wetsuit, goggles, a swim cap and, oh
yeah, a BIKE! I hadn't ridden a bike in at least 5 years. I needed Team Solana and it was now or never. As soon as the first classes, meetings and training sessions began I knew this was the real deal. We had classes covering every topic you could think of. We attended a good majority of the various types of TCSD workouts. We had special training sessions to teach us each nuance of running, biking, swimming and transitions. We got to know the various vendors around town catering to the triathlon community. We also got to know each other and became a team in the true sense of the word. The most valuable asset of the program was the coaches. I am still in awe of the way they gave up their personal time to spend it with us during those ten weeks. They literally were on call 24/7 to answer any questions we had no matter how big, small or silly. I shouldn’t use the past tense because it still goes on today. If there is anyone reading this that has always wanted to do a triathlon, or knows someone who wants to, but feels overwhelmed at the undertaking, Team Solana is exactly what you have been waiting for. It will not only introduce you to the sport, but also to the amazing community of friends and family that is TCSD.
With a custom nutrition plan, we will help you succeed in reaching your goals.
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.
Barbara F. Ferrero - BS, CCN, LMT (760) 710-7730 Barbferrero@gmail.com North County-San Diego
Representing Bicyclists is not just my job…
It’s my passion!
I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.
As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.
What will we do for you?
1998, 2007 Nominated for Outstanding Trial Lawyer Award, San Diego Consumer Attorneys
Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.
Explain Your Rights for FREE
Hospital and/or Home Visits
Help You Find the Best Medical Care
Photograph the Accident Scene, Injuries & Property Damage
Obtain Vital Medical Evidence
Deal with the Insurance Company
Hire an Investigator to Preserve Witness Statements
Prepare a Professional Settlement Package
Take Your Case to Trial If Necessary 1992 Overall Sustaining Member (Largest Civil Settlement) North San Diego Co. Bar Association
…You probably know about my car/bike accident last year. and how severe my spine injury was. I got a great settlement due to having a good lawyer. If you need legal advice from an attorney who knows what it means to have a cycling injury and who successfully worked for so many cyclists, then feel free to contact Richard Duquette.. - Leonard M.
See what my clients have to say*… I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety. - Mike B. (decorated Police Officer and Soldier)
Fifteen years ago, I settled directly with the insurance company and thought I had done OK. My recent accident was more serious (broken bones and destroyed bike). I contact[ed] Richard Duquette. He thoroughly explained the process. Things played out as he described and I was compensated very well by the insurance company. If you have an accident, don't try to handle it yourself - call Richard and he will be very helpful, - Jim S.
firstname.lastname@example.org *These testimonials do not guarantee you will win your case
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