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TCSD Contacts Board Members Volunteer Members Weekly Workout Calendar


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Member Profile TCSD Conversation New Members Coach’s Corner

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Race Reports Hit the Road Made with Kashi

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TriNews By Barbara Javor

Racing Against the Mob A Tale of Fiction

NOVEMBER TCSD TRIATHLON Powered by Kashi® Saturday, November 6th 6:00 pm check-in begins 7:00 am race start Location: Fiesta Island

NOVEMBER CLUB MEETING TBD Check for updates on the Club’s website.

I was sitting in a café Friday evening eating a pasta dish with an unpronounceable Italian name when three men entered. I was groggy and jet-lagged from my overseas flight to Europe, and hardly paid any attention to them until they walked over to my table and stood towering above me. “Jonah Fairburn,” the one closest to me said in a thick Italian accent. I looked up in surprise. I had just arrived in the Italian town the previous day and I didn’t know a soul here. “Are you Jonah Fairburn?” he asked. I nodded. Without an invitation, he sat down across from me and leaned so close I could smell garlic on his breath. “Luigi Pastore is competing in the triathlon Sunday and he’s going to win.” “I don’t know about that. Is he any good?” I was a second-year pro and had my sights on winning this Olympic-distance race, a tune-up for a half-Ironman in the same region in two weeks. I didn’t know anyone named Luigi. “You’re not listening. I said Luigi is going to win. If you cherish those two knees of yours, you’re going to make sure he wins.”

The other two men sidled closer to the table and opened their coats for me to see their shoulder holsters and pistols. I gulped and felt the urge to throw up my dinner. I swallowed to keep it down and took a drink of water. A wave of panic washed over me, and I wanted to run out of the café. Is this the Mob? Are they fixing triathlons now? “You’re going to make sure he wins. You’re going to tell the other pros to let Luigi win this race. Do you understand? We know where to find you and the others.” I nodded. I didn’t know what else to do. As they walked out of the café, I ran through my options. I could disappear from town and not race—no, I came here for both races. I couldn’t go to the police—what would I say? I didn’t know who those guys were, and I didn’t speak Italian. I cursed. I had lost my appetite, so I left the café and returned to my room trying to figure out what to do. Instead of sleeping off the jet lag, I tossed and turned all night. On Saturday, I walked to the race registration area a few blocks from my hotel and learned which other pros were competing. Because the purse was so paltry and this wasn’t a World Cup race, few pros had entered. I recognized the 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, Thomas Johnson.


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Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to:


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Racing Against the Mob, continued names of two guys I barely knew who had beaten me in races the previous year—Jan from the Netherlands, and Cesar from Spain. I tracked them down and told them we had a problem. We discussed it over lunch, and decided to ask around to learn whatever we could about Luigi Pastore. We’d come up with a strategy during dinner. “He’s a decent swimmer,” Cesar said that evening, “but he’s not a great climber on the bike. There are lots of rolling hills on this race course.” “Everyone says he’s a hot-head,” Jan said. “He argues with race officials over penalties and little things like his space on the bike rack.” “What about his running? Is he a legitimate contender?” I asked. The other two shrugged. We bandied about ideas until we came up with a plan that would only succeed if we worked as a team but made it look like we were individual competitors. After we finished dinner, we stood and shook hands. “Good luck, guys,” I told them. On Sunday morning, I spoke to Jan and Cesar briefly in the transition area to confirm our plan. We spotted Luigi by his bicycle. After that, we separated and prepared to start the race. Cesar was a remarkable swimmer but a so-so runner. He intended to be the first out of the water and keep Luigi from passing him during the bicycle ride until Jan and I caught up with him. We had nothing to worry about, as Jan and I followed Cesar out of the water. We rode at a moderate pace trading leads for about ten minutes until Luigi and several pros and fast age-groupers caught up to us. Riding the first ten minutes as a pack of three drew the attention of a race marshal on a motorbike. That’s just what we wanted. Cesar, Jan, and I began to work Luigi, letting him join the unofficial pace line, passing him in sprinting spurts on the uphill sections, and slowing down a bit after overtaking him to induce him to carelessness and drafting. We dropped the other racers who had followed Luigi out of the water, and the four of us jockeyed for the lead. When we let Luigi pass, one of us quickly sprinted ahead as soon as Luigi took the lead. The three of us knew what was legal, and I hoped the marshals would enforce the rules. About half-way through the ride, Luigi started swearing when one of us forced him to slow down after overtaking him. The policy in this race was to post the penalties at the finish line so a racer wouldn’t know if he had been caught with a drafting or blocking rule infraction until after the race. A race marshal seemed to be shadowing us. By the end of the bicycle portion of the race, Luigi shouted at the three of us. As we coasted into the entrance of the transition area, I felt a little smile tug on my mouth. The three of us were silently racing as a unit, and so far, it seemed to be working. In spite of the threat of the hoodlums, I liked the sense of teamwork. Now we would see if the seeds we sowed during the bicycle ride would bear fruit during the ten-kilometer run.

We let Cesar take the lead with Luigi until the first water station at the three-kilometer mark. Cesar’s job was to stay near Luigi if he could. Cesar didn’t speak Italian, but he understood quite a bit because of its similarity to Spanish. Jan and I hung back about ten or twenty meters while Cesar ran very close to Luigi, actually copying his stride so they ran in unison. Cesar must have baited Luigi, because he responded with angry words, bumping Cesar with his elbow. Luigi glanced back in search of race marshals, and flashed a nasty sneer when he saw me about a dozen paces back. Cesar continued to match Luigi, surge for surge, always near his elbow. More than once Luigi swung his arms wildly and caught Cesar in the elbow or ribs. Cesar didn’t back down. He’s got a lot of heart, I thought. As we approached the water tables manned by a crew of volunteers, Cesar ran ahead of Luigi a few paces, and crossed in front of him to reach the tables first. Luigi swore at him loudly for cutting him off, and threw his arm in a block that rammed Cesar into the folding table. Paper cups filled with water and Gatorade flew as the table collapsed and Cesar stumbled and fell hard on the pavement. Luigi yelled something back at Cesar and kept running. “Are you all right?” Jan asked as he stopped and tried to help Cesar stand. His left knee was bloody and his left forearm was scraped and bleeding. His right side was drenched with water and orange Gatorade. “Did you see that?” I asked the volunteers. I asked repeatedly, hoping someone spoke English. “Did you see what that racer did? Number seventeen. Luigi Pastore. Please, call a race official.” “I’m okay,” Cesar said. “Go on and finish the race. I’ll see you at the finish line. There were many witnesses here, so don’t worry about me.” I looked around and saw a man who appeared to be an official with a safety vest and a walkie-talkie approaching Cesar. I looked at Jan, and we nodded at each other. It was time to finish the race. Luigi had gained over a minute on us since he had bowled over Cesar, and we had some serious running to do so he wouldn’t cross the finish line too far ahead of us. Besides, a few other racers were about to overtake Jan and me. We settled into a brisk pace, neither one of us gaining more than a few meters on the other as we silently switched leads. By the next water station at the seven-kilometer mark, Luigi was less than 200 meters ahead of us. I was feeling pretty good, and thought I could overtake him if the stakes had been legitimate. I had spent months during the preseason training for exactly this sort of sprint. I turned to Jan with a grin. “Do you want to race the last three kilometers?” “Yeah? We can’t win the race, but we can try to beat each other I suppose.” “The loser buys Cesar dinner and treats us to a pitcher of beer tonight.” continued on page 5


NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES TCSD CLUB TRIATHLON Saturday, November 6th 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: 4 miles (distances are approximate)

Contact: TCSD Race Director(s) If not racing, come out and Volunteer!

RACE 1: 3RD ANNUAL SAN DIEGO INDOOR TRIATHLON SERIES Saturday, November 13th, 8:00am Location: WaveHose Athletic Club 3115 Ocean Front Walk San Diego, CA 92109 See website for complete details: Entry Fee: $25.00 Pre-Registration is required to assign wave start times. Contact/Registration:





Thursday, November 4th, 6:00pm

Sunday, November 14th

Tuesday, November 23rd, 6:00pm

Curious about triathlon, want to work out, race, and have fun with the Triathlon Club of San Diego, but are apprehensive because you don’t know anyone yet: this is your event! This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and TCSD. 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,

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

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 Gordon Clark and ’the Steve’s’ at

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

Where: B&L Bike & Sport - Solana Beach 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148

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

BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen

Racing Against the Mob, continued He smiled at me. “That sounds fair.” He pointed to a pedestrian overpass about fifty meters ahead. “The race starts at the bridge.” As soon as we crossed our starting line, my mind flipped to race mode like a light switch. We were gradually closing the gap with Luigi, but he still held a lead of at least 100 meters. We passed the nine-kilometer mark and reached the edge of the park where the finish line was. How many times had I run 500-meter wind sprints at the end of a tempo run to mimic this very situation? I gave Jan a friendly tap on his elbow and took off like a man on a do-or-die mission. He couldn’t respond to my spurt. When I saw Luigi cross the finish line less than fifty meters ahead of me, I was relieved but didn’t let up until I, too, crossed the line. I turned and waited for Jan to finish. About fifteen minutes later, Cesar crossed the line, a little bloody and slightly limping. We were still a silent team, and only nodded to each other. I looked around but didn’t see the gorillas that had approached me in the café on Friday night. Let’s hope it’s all over, I thought. I grabbed water and some post-race food, and walked alone to the officials’ tent to wait until they posted the results. That evening, Jan, Cesar, and I met for dinner at a small café at the edge of town, far from the restaurant where the hoodlums had threatened me two nights earlier. Cesar was bruised and scabbed, but he reveled in the glory of his role in the race. It turned out that Luigi had received both a blocking and a drafting penalty during the bicycle ride, amounting to time penalties that would have left him finishing behind twenty others in the race. However, the intentional assault on Cesar had not only disqualified him from the race, but the rumor was flying around that Luigi was done for the season. “Let’s drink to Luigi’s fate,” Cesar said, holding up his glass. “And to the winner,” he added, clinking my glass. “Here, here—we all were the winners. So, are we going to race as a team at the half-Ironman in two weeks?” I asked with a straight face. “We can’t do that,” Jan said. “Every man’s for himself. It’s a qualifying race for the Hawaiian Ironman. I hope to qualify.” “I’m not ready to commit to that distance yet,” I said. “I’m doing the half for the experience and a holiday in Italy.” Cesar guffawed. “Some holiday. I’m not ready for Ironman racing either. This will be my first half.” “I sure hope those Mafioso characters won’t be there,” Jan said. Cesar and I looked at Jan. “Maybe we can help you qualify—with an offer you can’t refuse,” I said with a poker face. We burst out laughing, and spent the rest of the evening discussing race strategies. I knew I’d race to beat both of them, but at the same time, maybe I could bend the unwritten rules a bit to give Jan a fighting chance. We already proved we could do it. In fact, we raced and beat the Mob today, and it felt pretty darn good. We left the café, parting out front as each of us headed to a different hotel. My thoughts were still on our dinner conversation when I noticed a dark car driving slowly next to me a block from continued on page 23


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.

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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.


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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.

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6 *These testimonials do not guarantee you will win your case











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We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries.

Monday 6:00 PM

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

5:30 PM

Ocean Swim in Carlsbad

5:30 PM

Ocean Swim

Location: Movin Shoes, Encinitas.

Location: Tamarack Beach.

Our Clinic Specializes in:

Location: La Jolla Shores.

Orthopedic Rehabilitation

Tuesday 6:00 AM

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

6:30 AM

Bike Workout in Point Loma, Group ride

Location: Front of B&L Bikes.

Location: Moment Cycle Sports,

Active Release Techniques®

2816 Historic Decatur Rd Suite 135. 5:30 PM 6:00 PM

Track Workout, Coached session

Women’s Health

Location: UC High School, 6949 Genesee Ave.

“Track” Workout in Carlsbad, Coached session

Pelvic Floor Dysfunctions

Location: Carlsbad Rail Trail,


meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.

McKenzie Method

Wednesday 5:30 PM

Sports Medicine Rehabilitation

Mountain Bike Ride (Advanced)

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

Contact: Dave Krosch, Location: Tamarack Beach.

5:30 PM

Ocean Swim in Carlsbad

6:00 PM

Bike Workout in Coronado - Group ride

6:00 PM

Bike Workout in Cental San Diego, Coached session

Strength and Conditioning Programs Functional Flexibility Programs

Location: Starting at Holland’s Bicycles. •

Cumulative Trauma Disorders

Location(s): varies,

Customized Online Exercise Program

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.

6:30 AM

Bike Workout in Point Loma, Group ride

Location: Front of B&L Bikes.

Location: Moment Cycle Sports.

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

Friday 6:45 AM

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

6:00 PM

Ocean Swim

Location: at Fletcher Cove

(I-5, to Lomas Santa Fe west) •

Location: La Jolla Cove.

Saturday 8:00 AM

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

Location: Meet at Starbucks

(858) 452-0282

Sunday 7:30 AM

Penasquitos Trail Run

7:45 AM

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

8:30 AM

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

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.


Congratulations IM Finishers! MEMBER PROFILE

IM World Championship, Kailua-Kona, Hawai - October 9, 2010

KATIE BRISICHELLA Nickname: KitKat Member since: 2004

Age group: F 40-44 Status: Single Occupation: Business Owner — Budget Blinds. Favorite Local Restaurant: Yanni’s Bistro When not training, I enjoy: Ceramics, Interior Design, Beachy outdoor activities. Favorite Thing(s) About TCSD: The people. Most people in the club are so upbeat, positive, and care about life, health and happiness! Pre/Post event ritual: Post - champagne and chococlate! Favorite Segment (swim, bike or run): Bike. Favorite Event/Tri: WildFlower. Can’t Race Without: Friends. Most embarrassing or disastrous moment: Haven’t had one yet! My Equipment: Wetsuit: Zoot Bike: Trek Running Shoes: Zoot Equipment Wish List: Tri bike, cyclying shoes and find a saddle that I love more than my Gel seat :-). Best Advice: Enjoy every moment ... life is short.


Kate Major Jeff Fieldhack Beth Walsh Mac Brown Tatiana Vertiz Kebby Holden Jason 831 Jerald Cook Amy Larson Julie Dunkle Brandan Wolters Diane Noble Whitney Handy Al Tarkington Clayton Treska John Holman Gary Elmitt





OV Rank

AG Rank


9:30 10:09 10:13 10:14 10:24 10:23 10:38 10:44 11:07 11:17 11:24 11:53 13:15 13:42 15:16 16:13 16:13

0:57 1:04 1:06 1:07 1:04 1:03 1:18 1:04 1:13 1:00 1:33 1:22 1:06 1:24 1:31 1:51 1:38

5:19 5:21 5:48 4:55 5:42 5:22 5:25 5:10 6:07 5:50 5:37 5:59 6:15 6:32 7:06 7:36 7:22

3:08 3:38 3:10 4:05 3:29 3:51 3:42 4:24 3:39 4:20 4:04 4:24 5:44 5:31 6:27 6:34 6:59

163 550 593 596 695 687 831 867 1052 1106 1151 1298 1523 1571 1702 1753 1754

13 94 13 55 1 8 167 172 24 26 82 35 23 4 157 18 19

WPRO M40-44 W30-34 MPRO W18-24 W35-39 M35-39 M40-44 W40-44 W40-44 M25-29 W45-49 W18-24 M70-74 M30-34 M70-74 M70-74

1927 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 That’s the only way to get listed in the TCSD results.

You never know how that is going to play out


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It rained the previous day so I was relieved to see the sun come out On the run at Tri W while I was swimming. orlds c rossing The air temperature was around 70 the Cha in Brid ge. degrees and the roads were mostly dry for the 3 until the lap bike course totaling 37.9K (23.5 miles). Each lap featured 3 different 180 degree turns race is underway, but I know so this course required spending a lot of energy the Americans were pleased that the bike course to get back up to max speed. The course was was well officiated. One guy from Canada was pancake flat, but the road was very wide so it DQ’d. I had the 55th best bike split (55:22) as was much safer than the 2009 Worlds at Gold I averaged 22.7mph. I was happy with my perCoast, Australia. The ITU (International formance on the bike even though I dropped Triathlon Union) finally had the guts to call down to 46th place. The talent level at Worlds penalties (drafting, blocking, etc) on the bike. is off the chart.

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The 1,500 meter (0.93 miles) swim took place in a sheltered portion of the Danube River called Lagymanyosi Bay. The famous blue Danube was actually brown, but the water quality seemed good. The water temperature was in the high 50's so I wore my thermal hood. Of course, everyone wore wetsuits. I was actually hot to start the race so the cold water was never a problem. My swim time over the “M-shaped” course was 22:39 which put me in 37th place. I felt like I had a really solid swim.


the Danube Laurie and Craig with

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On September 12th I raced the ITU Triathlon World Championships in Budapest, Hungary. This was the 9th time I’ve raced the Olympic Distance Worlds and 17th time I have had the incredible honor of representing Team USA. I was thrilled with my result as I placed 22nd out of 124 men in the 45-49 age group. This was my highest World Championship finish since 2002 in Cancun when I placed 17th.

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In the past I have typically used this column to interview one of our awesome TCSD members. This month I’m taking a break from that routine to share my race report from one of our sports marquee events. I hope you enjoy it… River in background.



Road Mountain TT Triathlon

continued on page 12


TCSD Conversation, continued TCSD NEW MEMBERS Simone Aponte Christopher Bast Angie Bastl Peter Berk Gary Brown Jay Brown Mika Buffington Randall Burgess Reid Butsko Benjamin Caldwell Monika Carlson Paul Cates Brendon Clarke Jennifer Cooper Michael Coronado Reagan Correll Bruce Cypert Wesolowski Daniel Joel D’Eon Klaus Deuchert Veronika Divis Marilou Dolley David Dunfee Adam Evans Michael Gabiga Deanna Gabiga Talonya Geary James George Amanda Gilbreath George Harb Chris Hart Kristin Hart Richard Hunt Jake Jaraczeski Jason Johnson Yumi Kobayashi Margaret Kuklok Daniel LaChasse Anna Lavery Melissa Lu John Martinez Lydia Martinez Tim McDonnell Sue McDonnell continued on page 13


The 10K (6.2 miles) run was also very flat. We ran along the Danube for 6K and then did two 2K loops to finish. The most difficult part of the run was crossing the Chain Bridge 3x’s as that was the only hill on the course. The loops had us run on cobblestones out and back to St. Stephen’s Basilica, the largest church in Budapest. It was a classic European scene running the cobbles towards St. Stephen’s over the final K’s of the race - an absolutely beautiful picture I’ll never forget!

athletes who competed. My apologies to anyone I may have missed.

There is nothing better than wearing the Team USA kit and representing our country. The spectators along that 2K loop were outstanding. Hearing people yell “Go USA” makes me dig to a deeper level than I ever could at a local race. It is so much fun racing Worlds and totally turning myself inside out with effort. Somehow I managed the 3rd fastest run to move myself up to a 22nd place finish. My run split was 36:36 and my finish time was 2:00:05. My wife, Laurie Kearney, is a world class spectator. She positioned herself on the bike course near some guy who was banging on an empty keg. Laurie is a very vocal spectator and she had the extra impact of ringing a cow bell. I’m convinced Laurie was louder than the keg guy. When I was nearing the end of the bike she ran ahead to a good spot by the Chain Bridge for the run. Endurance athletes are at risk for overuse injuries. I came out of the race unscathed, but Laurie got a blister on her hand from ringing the cow bell. Seriously - she is the absolute best! I would also like to congratulate the other TCSD

Sprint Distance World Championships: Name



Scout Bassett

W Para2


J.P. Theberge

M Para5


Gerry Foreman



Russ Jones



Wendy Endsley



Scott Endsley



Raja Lahti-McMahon



Olympic Distance World Championships: Name



Marisa Rastetter



Craig Zelent



In addition, Dr. John Martinez represented the TCSD on the Team USA Medical Staff. I have some friends who competed in my age group from the Silicon Valley Triathlon Club - Kyle Welch and Fred Haubensak. I've raced Worlds many times with Kyle, but this was Fred’s 1st Worlds. I'm happy to report that Kyle finished 3rd to win a bronze medal and Fred finished 17th. I was probably more happy for Kyle than I was even for myself. At the 2006 Worlds in Lausanne, Switzerland Kyle was passed in the finish line chute dropping him down to 4th and out of the medals. He handled that admirably and is such a great triathlete that he was very deserving of his best ever Worlds result. We spent 8 days in Budapest and saw some great sights. Budapest is world famous for its spring fed mineral baths. We really enjoyed our morning at the Szechenyi Spa Baths - we did see our share of overweight 60+ year old men in Speedos, but at least swimsuits are required at this huge facility with 15 pools. We toured Parliament - beautifully ornate and the largest building in Hungary. Memento Park has many gigantic statues and memorials erect-

Team USA and reped during resent our country Communist at the World times which Championships. have all In 2011 I plan to been relorace the Duathlon cated to a N a t i o n a l single locaChampionships tion. We in Tucson, AZ on enjoyed the Spy Museum April 30. My goal complete will be to qualify with an for the Duathlon authentic KGB W o r l d training video. Championships Some other in Spain to be highlights held September included the 24-25. In tsen and J.P. Theburge. addition, ner Rei ah Sar h wit Cave Church, I est dap Awards banquette in Bu Liberty Statue, plan to race the Triathlon Buda Castle and Szentendre–a town about 20K National Championships in Burlington, VT on outside of Budapest. The public transportation August 20 to attempt to qualify for the 2012 system was very efficient and we used it to go Triathlon World Championships in New Zealand. The Nationals will qualify at least 16 athletes everywhere. I dedicated this race to my spin class friend per category qualify for Team USA with the final Darlene who has been battling colon cancer. slot rolling down to 25th place. Nationals are Darlene has been in our prayers and we ask that very competitive, but I know many of our members have a legitimate chance to be in the top you add her to your prayers. 25 and earn one of the coveted slots. I would like to urge all my friends from the TCSD to consider racing the various USA Craig Zelent is a USA Triathlon Level 1 Certified Triathlon National Championships. These high Coach. Craig can be reached at (760) 214-0055 quality events are the only way to qualify for or

NEW MEMBERS, cont. Daniela Meshkat Katrina Michaels Fred Millard Ralph Montes Logan Moore Robert Murray Clayton Nascimento Jonathan Noon John O’Donoghue Raul Padilla Tammy Petric Florence Phoon Brooke Pointer Brandon Pomerantz Tim Price Kimberly Price Michael Reaves Benjamin Regin Phil Richardson Jim Richardson Dean Saldanha Amy Sandberg Rachel Sciacca Ron Seager Matthew Siegfried Robert Skaggs Donna Skaggs Natalie Spiro Tracy Stayton Patti Stockalper Isadore Tarantino Gerardo Toledo Melissa Tomasek Neal Tricarico Wes Udwin Rose VanDuzer Elizabeth Walker Kayleen Walsh Michael Wegner Elaine Wong Jenine Wong Tim Wright Timothy Zacharyasz Jing Zhu


COACH’S CORNER: Mileage vs. Time

By Jason R. Karp, Ph.D.

Beginning in the seventh grade, I became fascinated with time, specifically how fast it moves and how each year seems to go faster than the previous year. Time spent running is also interesting—the second half of runs always seem to go faster than the first half, and some runs seem to fly by while others seem to drag on. This changing perception of time may be partly explained by its relationship to effort, as running philosopher Dr. George Sheehan once noted: “The faster we run, the longer it takes.” As runners, we tend to think a lot about mileage. Indeed, it’s the number of miles we run each week that often defines our status as runners. The more miles we run, the more we’re validated. Even other runners will ask you how much mileage you run and make judgments about you based on the answer you give. However, the amount of time spent running is more important than the number of miles since it’s the duration of effort (time spent running) that our bodies’ sense. A faster runner will cover the same amount of distance in less time than a slower runner or, to put it another way, will cover more miles in the same amount of time. For example, a runner who averages 7-minute mile pace for 40 miles per week is running the same amount of time as a runner who averages 10-minute mile pace for 28 miles per week


(280 minutes per week), and therefore is experiencing the same amount of stress. And that’s what matters—the stress. The slower runner may be running fewer miles, but the time spent running—and therefore the stimulus for adaptation—is the same. If a slower runner tries to run as much as a faster runner, the slower runner will experience more stress and therefore put himself or herself at a greater risk for injury. Endurance is improved not by running a specific distance, but by running for a specific amount of time. The duration of effort is one of the key factors that arouse the biological signal to elicit adaptations that will ultimately lead to improvements in your running performance. Focusing on time rather than on distance is a better method for equating the amount of stress between runners of different abilities. Your body has no comprehension of what a mile is; it only knows how hard it’s working and how long it’s working. Effort over time. When you’re doing long runs in preparation for a marathon, don’t worry about running 21 miles or 22 miles. Focus on lengthening the time. However, since races are over a specific distance rather than over a specific time, a faster runner doing a 22-mile run is getting more specific training toward a 26.2-mile race than a slower runner running 17 miles in the same time. Since a

marathon is 26.2 miles for everyone, the race is more stressful for a 4-hour marathoner than it is for a 2:10 marathoner. Therefore, a 4-hour marathoner needs to get used to running for a longer time than does a 2:10 marathoner. But this need to run for more time must be balanced by the amount of recovery time needed. In other words, don’t make the runs so long that they negatively affect the next week of training. This concept of training by time should also be applied to individual workouts. This is the biggest flaw of group training, during which everyone in the group runs the same workout. A slower runner should not attempt the same number of repetitions of the same distance in an interval workout as a faster runner, otherwise he or she will experience more stress because he or she will be spending more time running at the same relative intensity. For example, an 18:00 5K runner who runs 5 x 1,000 meters at 5K race pace will experience more stress than a 15:30 5K runner who does the same workout. The corresponding times of the two workouts would be 3:37 per 1,000 meters (5:48 mile pace) and 3:07 per 1,000 meters (5:00 mile pace), respectively. For this particular workout, the slower runner would be running 30 seconds (or 16%) longer at the same relative intensity as the faster runner. To make these two workouts more comparable, and therefore to equate the stress experienced by both runners, the 18:00 5K runner should modify the workout by running 850 meters (which would take 3:04) rather than running 1,000 meters. If 850 meters is too awkward of a distance to determine, you can run either 800 or 900 meters. The point is to make the two workouts more comparable by shortening the distance for the slower runner (or, conversely, by increasing the distance for the faster runner).

There are a couple of other ways to make these two workouts comparable—the 18:00 5K runner can decrease the number of repetitions or increase the recovery period. For example, if both runners run the same distance (1,000 meters) and the 15:30 5K runner does five repetitions (for a total running time of 15:35 at 5K race pace), the 18:00 5K runner should do four repetitions (for a total running time of 14:28 at 5K race pace). Alternatively, if the 15:30 5K runner takes three minutes of recovery between repetitions, giving a work-to-rest ratio of 1-to1, the 18:00 5K runner should take 3 1/2 minutes of recovery to make the work-to-rest ratio 1-to-1. While manipulating the number of repetitions or the recovery period will make the two workouts more comparable between runners, the best way to equate the stress between these two workouts is the initial way described— shorten the length of the intervals, since the time spent running at a specific intensity represents the greatest aspect of the training stress. If the 18:00 5K runner runs 1,000-meter repetitions like the 15:30 5K runner, but takes more recovery to keep the work-to-rest ratio the same, it’s still a harder workout for the 18:00 runner. In an effort to equate the stress of workouts between runners of different abilities, I have developed a hierarchy of strategies: (1) Decrease the length of each work period for slower runners (or increase the length of each work period for faster runners) to make the duration of each work period the same between runners. (2) Decrease the number of repetitions for slower runners (or increase the number of repetitions for faster runners) to make the total time


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RACE REPORT: Mission Bay Triathlon

photos courtesy Opix Photography

Date: October 3rd, 2010 Location: Ski Beach, Missin Bay

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Tales From The Back of the Pack How does one take up the sport of triathlon? My story began with one simple goal-learning to swim. I had never taken as much as a single swim stroke in my life! A friend of mine, Edrie Toten, an experienced triathlete, challenged me to learn this seemingly enormous task in the fall of 2009. So we both joined The Plunge in Mission Beach, she my swim coach and I, her very nervous student! So was the beginning of a new and exciting journey! In April of this year, I joined the Triclub of San Diego and worked up enough courage to try the beginners’ open water swim class. I met Bobbie who worked on swimming technique with me-my first time ever to swim in open water! Then I thought I’d take a look at the beginners’ tri club race in Glorietta Bay on Coronado. Experiencing the excitement of watching a triathlon first hand really got me motivated! Sure enough, August of this year, I started and completed my first beginners’ triathlon on Coronado! From that day on, there was no looking back. I was hooked! Since that race, I have completed the Tri Rock and Mission Bay Triathlons, Two Croc Fest Aquathons, and two club triathlons on Fiesta Island. I have to admit I have had moments of reflection. Of the triathlons I’ve done so far, the club races have proven to be © Opix Photography

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the most humbling. I have finished near the last in each event-last in swimming, last in biking and last in running. It is humbling to come out of the water and start biking and realize that I am all alone as I count down those long five laps around the island. It is humbling to see the front runners finishing the race just as I am getting off my bike to run. And it is very humbling to finally cross the finish line-only to realize that everyone else have already packed up their gear and are heading for home! And yet-the rewards of finishing three consecutive sports in two hours are even more gratifying than I could have possibly imagined. These are my experiences as a newbie in the back of the pack to the sport of triathlon. My journey however is still a work in progress! With wonderful encouragement from fellow triathletes-many who have also experienced the loneliness of starting a new sport-and a more disciplined training program, I am making vast improvements. The motivation from seasoned members creates a positive atmosphere. And it is that energy that drives me to perfect every swim stroke, every cycle rotation, every stride. Like the many before me, I have my goals (Ironman, can you hear me?!) But for now, I take it stroke by stroke, rotation by rotation, step by step. And by mid 2011, I too, hope to “leave” the Back of The Pack far behind me! phy hotogra © Opix P

James Hamilton Age Group: M65-59

continued on page 19

RACE REPORT: USAT Age Group National Championship


Date: September 25th, 2010 Location: Tuscaloosa, Alabama

m © Brightroo

was race again at the 2nd San Diego Classic, another great Olympic distance race here in San Diego put on by Moment Cycle Sport. My plan was to train for Nationals, so I would end up tapering a little less for the Classic. That may have been a mistake too. I showed up at Classic, not fully rested, and suffering from a host of other undesirable racing circumstances. Those included a very busy work schedule, insomnia resulting in two crappy nights of sleep totaling about 5 hours, and some low grade cold symptoms indicating I was fighting something off. “So what?” I told myself, I can still race. Well, as it turned out, the Classic did not go very well, as I cramped very badly in the water and fought a series of cramps off all the way to the finish line. I was essentially reduced to walking it in for the last 800 m. No excuses, no one to blame but myself. Anyway, shake it off, get rested, re-group, regain your confidence and be ready to go in Alabama. Yeah... Easy to say. Much harder to do. By the time Thursday rolled around I was not feeling much better and the cramps I experienced in the Classic, had turned to deep soreness in my prime movers; quads, calves, hamstrings, hips, glutes, and even my IT band was hurting. Yeah, well, save the © Brightroom

© Brightroom

Bill Gleason Age Group: M40-44 On my way to Tuscaloosa, Alabama for the Age Group Nationals, I rolled through the full gamut of feelings. I was at once excited, confident, exhilarated, hopeful, happy, nervous, and worried. To compete in the USAT Age-Group Nationals was an honor for me. I had trained consistently and had decided to do this race, early in the year. I was confident because of my consistent and focused training. I was hopeful that things triathletes tend to be concerned with prior to an important race, such as weather, equipment, good sleep, etc. would all go well. I was exhilarated and happy for the obvious reason. I was worried because of what had just happened in my race at The San Diego Classic the week prior. I qualified for Nationals earlier in June at the “Breath of Life” Ventura Triathlon. That was a very good course, and the race directors did a very good job of putting on the Southwest Regional Championships. I had a good day there, taking third in my age-group, 40-44, in 2:13. As always, I saw room for improvement. But hey, I had another whole cycle to train through and months until the next big races. In between, I ended up racing more than I planned. Mistake? Maybe. Probably. I don’t know. Anyway, I was headed to Tuscaloosa and was going to give it my best. All I wanted to do first

continued on page 18

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Race Reports: Age Group National Championship, continued “w(h)ine” for after the race.” I told myself. Yes, “you are doing things that you would never have one of your athletes do,” I told myself, but just tough it out. Well, I’ve learned before that you cannot fool your body into being race ready when it is not race ready. It just does not work that way. I would learn again. Stubbornness has always been an “attribute” of mine. Now it had morphed into outright denial. Either way, I was

going to this race, I was truly honored to just be participating. I would make the most of it. No surprise I’m sure, but Alabama was, yep, hot and humid. Regardless, I just did not have what I needed to race a strong race. The swim was in the Black Warrior River. The water was over 80 degrees, so no wetsuit, I got out fast continued on page 23

Race Reports: Mission Bay, continued

© Opix Photog raphy

to be moving horizontally as well as vertically far into my 60’s, 70’s and 80’s, God willing. I want to be among those who don't use age as an excuse to plop down in recliners watching sports on ESPN when I can experience it first hand. Most of all, I want to feel the warmth of the sun, the coolness of the wind and the taste of the salty water as I push on to the finish of a race and, eventually, the finish of my life's journey. I want to smile and know I not only stood at the side of the road, waving and cheering the finishers, but that I also waved and cheered as I ran on my way to the finish. So, as I round the turn of my last lap and mentally prepare for another lonely 3 mile run, I answer my question: What am I doing here? Because, whether I'm first or last, I can.

raphy © Opix Photog

Mary Barry Age Group: F50-54 My Triathlon Experiences As I peddle around Fiesta Island, headwinds blowing hurricane force (or so it seems!) and not a single cyclist in sight, I have a sudden moment of clarity and say, ”What the heck am I doing here?!” I've tackled many sports over my 52 years-from badminton to ultrarunning-and now triathlons! I have always looked up to triathletes with the greatest amount of admiration, considering them the ultimate in fitness. Yet, here I am, trying to emulate a fraction of their strength and endurance, and admitting to myself as I count down my laps that this is indeed the toughest sport I've ever attempted. So what brings me out to cold, murky waters, circling around barren landscapes and trudging cement roads at 7:00 on a Saturday morning? Easy-challenge. I want to be able


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COACH’S CORNER, continued spent running at a specific intensity the same.

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(3) Increase the duration of the recovery period for slower runners (or decrease the duration of the recovery period for faster runners) to make the work-to-rest ratio the same. So, if you stop training by mileage and start training by time, not only will you do the amount of training that’s right for you, you may even save some valuable time.

Dr. Jason R. Karp is a nationally-recognized speaker, writer, and exercise physiologist who coaches recreational runners to Olympic hopefuls through 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

HIT THE ROAD: By Keith Benline of Robert’s Auto Service My Car’s Check Engine Light Is On, What Does It Mean? You keep your body in top shape; you fuel it and take preventative measures to keep it going strong. You know instantly when something is off and take care of it as soon as possible. What about your car, drive to any races or workouts? Althought not directly related to the sport of triathlon, keeping your car in top shape is just as important. -Ed Ah yes, that check engine light on the dash. What does it mean? Does it mean costly repairs? Does it mean my gas cap is loose? Could it be all of the above? The check engine light is your car’s way of saying “Hey!” just like your body when you are training for a long race and a muscle or joint starts acting up. Your brain monitors your body and tells you there may be a big problem or just back off a little bit. The check engine light is your car’s computer saying “Hey!” There could be a big problem or just a minor issue. Your vehicle has several computers that control many things on your vehicle. The days of the “tune-up” are long gone and the computer has taken over! The computer monitors the ignition timing, the spark, the fuel and air intake, the emissions controls, and the transmission shifting to make sure everything is within the proper specifications. If the vehicle gets too far off in the specifications, then the computer will try to make changes to keep your car operating smoothly. Your cars computer does this by periodically running several self diagnostic tests, often referred to as “monitors”, during particular driving conditions set forth by the manufacturer. When these tests are run and the results don’t match preset specifications, the computer will turn on the “check engine” light and store a “fault code” in its memory. When this happens, you need to get the vehicle checked out as soon as it’s convenient because in some cases, you can cause further damage driving a car in this condition, thus costing you more money down the road in repairs. The first thing a repair shop will do is hook up a diagnostic scanner to your vehicle. This scanner will read any fault codes stored in your computer and display them for the mechanic to see. The mechanic must then decipher the code and search for any information on technical bulletins and other technical data that may assist

in the deciphering and solving of this fault code. One of the most common codes is a “Large Evap Leak” code. This means the system has detected an unusually large drop in fuel tank vacuum which could be caused by either fuel or air. Most of the time, this is caused by a gas cap not being tightened all the way, (until you hear at least one click), but it can also mean leaks in other areas of the car which would need to be tracked down using a combination of more sophisticated diagnostic equipment and mechanical expertise. The next step is to fix the problem causing the fault code and reset the check engine light, thus solving the problem. However, the problem is not really fixed until the car is driven through what is called a “drive cycle”, again the “monitors”, which is essentially a test drive that allows the computer to run a self test on all systems. This will assure that the check engine light won’t come on again. Then you have a clean bill of health. So, get that check engine light checked out. Something simple like a loose gas cap doesn’t do any further damage, but if you don’t get the check engine light off and assume it’s a gas cap, other problems may arise and you’ll never know. You’ll have multiple problems but you won’t know because the check engine light is on. Other problems could be things like a faulty oxygen sensor, which isn’t sensing the proper amount of oxygen in the exhaust. This will send an inaccurate reading to the computer. The computer would then compensation by adding too much or too little air or fuel to the air/fuel mixture and your vehicle would run with too much gas or too much air. This condition could lower your gas mileage costing you more in fuel costs or, in the worst case, it can cause damage to your catalytic converter causing it to wear out well before it’s time, and that can be an expensive repair.


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continued on page 25



Grill corn, then grill salmon. While the salmon cooks, use the corn to make a smoky corn relish. Smart, fast, fresh summer cooking. Makes 4 servings Total preparation time: 30 minutes ■

Heat a grill to medium-high heat (you can hold your hand at grill level 2 to 3 seconds). Oil the grill rack.

Rub the corn with the remaining 2 teaspoons olive oil and sprinkle with salt, pepper, and the remaining 1/2 teaspoon chile powder. Grill over medium-high heat, turning often, until browned and lightly blistered in spots, 3 to 5 minutes. Transfer to a plate to cool.

Reduce gas grill to medium heat (for a charcoal grill, coals will have reached medium heat after cooking corn). Place salmon on grill skin side down, cover grill, and cook until browned and just cooked through, 9 to 11 minutes. Using a long spatula, transfer to plates. Squeeze a little juice from each lime half over each salmon fillet.

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4 wild-caught Pacific salmon fillets, skin on (about 6 oz each/1 1/2 lb total), skin on (See Note) 1 tablespoon extra virgin olive oil 1 1/2 teaspoons New Mexico chile powder 1/2 teaspoon ground cumin 1/2 teaspoon grated organic lime zest 1/4 teaspoon cayenne 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 4 ears fresh organic corn, shucked 1/3 cup fresh organic lime juice, plus 4 lime halves 1/2 cup minced organic red onion 1 organic serrano chile, minced 2 teaspoons agave nectar 1/4 cup chopped fresh cilantro Directions ■

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Rub the salmon fillets with 1 teaspoon of the olive oil. In a small bowl, combine 1 teaspoon chile powder, cumin, lime zest, cayenne, and salt and pepper to taste. Sprinkle evenly over the skinless side of the fillets.

While salmon is cooking, cut corn kernels from cobs. Place in a bowl. Add the lime juice, red onion, serrano chile, agave nectar, cilantro, and salt and pepper to taste. Toss to combine, spoon over the salmon fillets, and serve.

Cooking Tip: To broil the salmon, preheat broiler on high. Place salmon fillets on a broiler pan, skin side down, and broil 4–6 inches from heat until browned and nearly cooked through, 8 to 10 minutes. Nutritional Facts Per Serving: 276 calories (102 from fat); 11 g fat (2 g sat); 57 mg cholesterol; 14 g carbohydrate; 29 g protein; 2 g fiber; 357 mg sodium


continued on page 23 Great site for instant conversions: pace, mph, speed... etc for swim,bike and run.



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Racing Against the Mob, continued the restaurant. Someone rushed out of the passenger’s door, running towards me, and I recognized Luigi’s figure immediately. Never mind that my stomach was filled with pasta and swimming in beer. The switch clicked on in my head. With both the car and the runner pursu-

ing me, I went into race mode—the 500-meter wind sprint I had practiced so many times in training. For the first time in the long day, I was really racing. And after one block, I knew Luigi would lose twice that day.

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HIT THE ROAD, continued In conclusion, it is better to invest a little to get that check engine light checked out than to put it off and assume it is something small. Get the check engine light cleared so you’ll be aware of any other problems that may arise, understanding that sometimes it can be more than one error code causing the problem. This approach will save you the most money and time in the long run. Keith Benline is an ASE certified mechanic at Robert’s Auto Service. Robert’s Auto Service have been a Club sponsor for many years. Make sure you inquire about their latest promotions. Located right off of I-5 at 4630 Mission Bay Drive.

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

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

Race Reports: Age Group Championship, continued and hung on to the front pack for most of the swim although it did string out pretty well. The bike started out OK, but I knew I did not feel right early on. I cramped again on the bike about half way through what was a pretty fast bike course, with some rolling hills. By the time I was about 2 to 3K into the run, and the 90 degree heat, I was done. I pushed it hard up front, to see how I would respond. I cramped up even more. Then came the hills on the run that no one really knew about. (USAT made it impossible to get a look at, or get any info re: the elevation profile of the run more than few weeks prior to the race.) Regardless, I was unprepared for a hilly, hot, humid run on so many levels at that point, I was reduced to walking. I thought about pulling out but figured I may as well just stumble in and finish. Nothing more to lose at this point, my season was over. All races for me, good or bad, are learning experiences, and I learned a lot from this one. Not really so much about my training, but more about the other things in life that you need to ensure go well in order to support a good race. I take it as a positive experience for sure, as I have become a better athlete and a better coach because of my experience there. It truly was exhilarating and exciting to be around so many top notch amateur as well as elite level athletes. To even be included in such a field was an honor and a great experience. I remember when I finished my first triathlon early in 2004 (on my brother’s 1981 baby blue-green aluminum Bianchi road bike) and looked at the results. Probably just like you, the first thing I thought to myself was “well, you can do better that that!” Once you say that to yourself, you’re in. Hooked. You just changed your life in a very positive way. At that moment, I just wanted to race again … after I could train some more, of course. So, when I got up off the ground in Alabama after waiting for the cramps, stomach issues, nausea and dizziness to subside, I eventually saw the results. You know what I said.

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

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TCSD newsletter 1110  

Race Reports 16 Hit the Road 21 Made with Kashi 22 Member Profile 10 TCSD Conversation 11 New Members 12 Coach’s Corner 14 TCSD Contacts 2 B...