INSIDE THIS ISSUE
DECEMBER 2010
TCSD Contacts Board Members Volunteer Members Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
2 2 2 7
New Members TCSD Conversation Coach’s Corner- Training
8 9 14
It’s the Law Made with Kashi Coach’s Corner- Cycling
15 20 21
TriNews
A Tale of Fiction
Judge
Not By Barbara Javor
DECEMBER CLUB MEETING Friday, December 17th 5:30 to 9 pm
Ironman 2010 World Championship Viewing Party (NBC Special Commercial Free) Location: Q Theatre on Qualcomm Campus in Sorrento Mesa Check for updates on the Club’s website.
When Judge Tobias peered over her bifocals and stared at him, Julian Kerr had a fleeting, déjà vu feeling. I’ve seen her before, but I don’t know where. “Mr. Kerr, you are charged with three crimes.” She looked down at the sheaf of documents in her hands. “Lightspeed Racing accuses you of embezzlement, fraud, and conspiracy to commit grand larceny.” She outlined the alleged crimes. “How do you plead?” Julian felt cold sweat dripping down his armpits. “Not guilty to all the charges, your honor.” The judge continued to study the papers before turning her gaze again to Julian and his attorney. “I have an unusual request, Mr. Goodwin. I’d like to speak to your client alone in my chambers for a few minutes to clear up some background matters. Please inform Mr. Kerr once again of his Miranda rights.” “Your honor, this is highly unusual,” the attorney said. “I should be with him.” “I’d prefer to speak to him privately. It will be in his best interests for me to judge his case fairly. This will only take a few minutes. Mr. Kerr?”
Julian had a million questions racing through his mind as she rose from the bench and strode out the door. After a brief conversation with his attorney, Julian walked to the judge’s chambers. “Please close the door and have a seat,” she said. The judge was already sitting at a large mahogany desk with neat piles of folders and papers. She opened the folder that held the case papers for Lightspeed Racing vs. Julian Kerr. “Tell me a little about yourself, Mr. Kerr. You’re a triathlete, right?” He nodded. She wants to know if I’m a triathlete? What does that have to do with the legal charges against me? “Are you an amateur or a pro?” “Just an amateur, what we call an agegrouper.” Why does she look vaguely familiar? Where did I meet her before? “Are you good enough to be a pro?” He shrugged. “Maybe, if I devoted more time to the sport, but I’ve got a fulltime job.” Why in the world is she asking me this? “Why do you race if you know you don’t have a chance of winning?” continued on page 3
CONTACTS
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.
President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
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: TCSD-subscribe@yahoogroups.com
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Flo Hedwig Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
(619) 668-0066
Bike Coach Club Store Manager
Andy Concors Michelle Panik
aconcors@triclubsandiego.org mpanik@triclubsandiego.org
(858) 733-0790
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Coordinator
Anne Fleming Dawn Copenhaver
Race Series Points (Aqua, Du & Triathlon) Dean Sprague
afleming@triclubsandiego.org dcopenhaver@triclubsandiego.org
Mike Drury, Liam Thier imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
Newsletter Editor
Dawn Copenhaver
dcopenhaver@triclubsandiego.org
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
dsprague@triclubsandiego.org
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
(858) 270-1605
Race Director(s)
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Social Directors
Lori Amonette Mark Kenny Karl Johnson Erin Merz
lamonette@triclubsandiego.org mkenny@triclubsandiego.org kjohnson@triclubsandiego.org emerz@triclubsandiego.org
Swim Director
Mickey Murad
mmurad@triclubsandiego.org
Publisher & Design/Production
Sprague Design, Dean Sprague
Editor
Dawn Copenhaver dcopenhaver@triclubsandiego.org Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Dawn Copenhaver at dcopenhaver@triclubsandiego.org Contributing Writers Sergio Borges, Richard Duquette, Esq., Barbara Jarva, Fred Matheny and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.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!
(760) 470-3947 (619) 867-2784
dsprague@triclubsandiego.org
Ironman Coach(es)
NEWSLETTER STAFF AND INFORMATION
(619) 987-8822
bsotak@triclubsandiego.org
(858) 270-1605
(858) 733-0790
Swim Director, Open Water TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
Web Administrator(s)
John Hill Buck Williamson
jhill@triclubsandiego.org bwilliamson@triclubsandiego.org
Spirt!
SHOW OFF YOUR TCSD
Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.
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Judge Not, continued Julian shrugged again. “I just like being there, trying my best, I guess.” “Is that all? Do all the participants feel the same way?” What’s this about? He paused before answering. “I can’t speak for everyone, just for me and maybe some of my friends. We’re there to feel the thrill of competition and camaraderie. I like to set my sights on picking off a few competitors ahead of me, and then congratulating them after the race. I like the adrenalin, the endorphins, and the sense of giving my best and honest shot. I don’t cheat, Judge Tobias, not in triathlons, in my relationships, or in business. Cheating would never make me a winner. You ask why I’m a triathlete? I feel like a winner every time I race, every time I train, and every time I inspire someone else to do the same. For me it’s not about winning medals. It’s something in here,” he said, patting his chest. Judge Tobias gazed at him without speaking for a few moments. “Do you know a young triathlete named Paul Hessian?” Julian nodded. “What do you know about him?” Why is she asking me these strange questions? What do they have to do with the charges against me? He hesitated. “Don’t worry. These questions won’t hurt your defense.” She
tapped her fingers on the folder. “Tell me what you know about Paul Hessian—facts and impressions.” Julian cleared his throat, hoping he wasn’t stepping into territory that would hurt his chances of winning his case. “Paul is a gifted athlete, maybe a bit brash. I heard he wants to be a pro, but it would mean giving up his job and finding sponsors. He works for a non-profit group that raises money for disadvantaged kids through charity races and other events. I met him in that context when he asked Lightspeed Racing to work with him for an upcoming race.” “When did Mr. Hessian initiate the contractual relations with Lightspeed Racing?” “About six months ago. Judge Tobias, may I ask what this is all about?” As he looked at her, he searched his memory for a hint of where he had seen her before. It remained blank. “Could you win in a race against him?” Julian raised his eyebrows. “I beat him once last year, but I don’t know if I could now. Why?” She raised her hand as if she were stopping him from crossing the street. “Just a few more questions. You seem to have a strong continued on page 5
WWW.TRICLUBSANDIEGO.ORG 3
DECEMBER TCSD MEETINGS, CLINICS, RACES & RIDES NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday, December 2nd, 6:00pm
Sunday, December 12th
Monday, December 13th, 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, Surfingflo@gmail.com
Location: Moment Cycle Sport 2816 Historic Decatur Rd. Ste 135 San Diego, CA 92106
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 coaches@triclubsandiego.org 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 coaches@triclubsandiego.com
RACE 2: 3RD ANNUAL SAN DIEGO INDOOR TRIATHLON SERIES Sunday, December 12th, 8:00am Location: Frog’s Fitness Center Carmel Mountain Ranch 12171 World Trade Dr. San Diego, CA 92128 See website for complete details: http://ow.ly/3ckUR Entry Fee: $25.00 Pre-Registration is required to assign wave start times.
Location:
Contact/Registration: SDIndoorTriSeries@gmail.com
B&L Bike & Sport San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300
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 brosen@triclubsandiego.org
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Judge Not, continued sense of moral values. Is that how your parents raised you?” Another really strange question. What’s she getting at? “Yes, my parents taught me to value truthfulness, I guess.” Julian saw she was looking intently at him as if expecting a revelation. “Did they tell you that you were adopted?” The question took him aback. How does she know that? Is that information in her file? “Yes, they told me nearly twenty-five years ago when I was around six year old.” “Your birthday is January eleventh. I believe you have a red birthmark about the size of a finger just below your right armpit. Am I right?” Julian nodded, unable to fathom the significance of this last statement. “On the day after you were born, I gave up a baby boy for adoption. I was an unmarried senior in college, getting ready to start law school. Have you noticed we share a physical resemblance?” Numbed, Julian nodded. That’s where I saw her before—in my own reflection. “I realized who you must be when you appeared in my courtroom this morning. This is why I wanted to speak to you in private. Julian is a nice name. I’m glad your parents gave you that name and a solid upbringing. I’m more than a bit curious about you, but at the moment we have several other issues I’d like to address.” Julian stared at her, unable to concentrate on anything except a single fact: She’s my biological mother. “I’m married to Kenneth Hessian. Paul is my son, although there are times I don’t like to admit it. My husband and I disagreed on many issues of child-rearing, and Paul grew from being a petulant brat to an arrogant adolescent who bent the rules and…. Well, if I weren’t his mother, I might call him a son-of-a-bitch at times.” She gave him a wan smile. “Except for your interests in triathlon, you and your half-brother are apparently very different. I want to help you with your legal case in return for something, a bit of quid pro quo.” Julian looked at her feeling a sense of alarm. She smiled, this time more warmly. “Oh, it’s all legal. I’d like you to do something for Paul that I haven’t been able to do—humble him by beating him in a triathlon. Afterwards, if you wish, you can tell him you’re his older brother. What do you think?” “I … I … I’m not sure what to think. This is all so sudden.” “In return, here’s what I’ll do for you. First, I have to recuse myself from the case, you understand. This will just take a moment.” When she opened the case folder and began signing papers, a myriad of questions swarmed through Julian’s mind. She closed the folder and looked up at him again. “Now, for some free advice. First, get another lawyer. Mr. Goodwin is neither very good nor does he win very often. Second, I asked you when Paul initiated contractual arrangements with you and continued on page 14
WWW.TRICLUBSANDIEGO.ORG 5
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•
•
Location: Tamarack Beach.
Location: La Jolla Shores.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
6:00 PM
“Track” Workout in Carlsbad, Coached session
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports,
2816 Historic Decatur Rd Suite 135. •
Location: Carlsbad Rail Trail,
meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
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
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com •
Location: Tamarack Beach. •
Location: Starting at Holland’s Bicycles. •
Location(s): varies,
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com •
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.
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
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar. 8:30 AM
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
Refer to the Club’s website for additional workouts.
Certified
Call today or email to set up a FitForPower Session.
Ocean Swim in Carlsbad Ocean Swim
Location: Movin Shoes, Encinitas.
Find out why Team Radio Shack, Trek/Kswiss Tri Team and many top professionals are being fit with Retül. You are next!
5:30 PM 5:30 PM
•
A FitForPower Session is one of the most cost effective ways to improve performance and prevent injury!
Group Run, 4-6 miles, all paces welcome.
FitForPower: The most comprehensive bike fit available in Southern California!
6:00 PM
858.270.1605 dean@PedPowerPerformLab.com
Monday
San Diego’s only Retül bike fitting facility, which utilizes 3D Motion Capture, Retul’s Zin (hand held digitizer) along with CompuTrainer’s SpinScan software.
Visit www.PedPowerPerformLab.com
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
Road Mountain TT Triathlon
WWW.TRICLUBSANDIEGO.ORG 7
WELCOME NEW TCSD MEMBERS
Congratulations Iron Distance Finishers! IM Florida, Panama City - November 6, 2010
Jonathan Abellar Elise Arana David Arana Juan Bara Kathleen Bock Anthony Brannan Tiffany Bruno Raymond Buendia
Finish
Swim
Bike
Run
OV Rank
AG Rank
AG
9:04 10:56 10:57 11:24 12:11 12:49 13:28 14:26
1:02 1:09 0:56 0:59 1:10 1:03 1:10 1:22
4:35 5:40 4:58 6:08 5:39 6:11 6:34 7:03
3:20 3:52 4:53 4:05 4:56 5:13 5:23 5:35
27 405 409 582 980 1261 1526 1881
6 7 46 12 215 163 36 19
M35-39 W40-44 M45-49 W40-44 M40-44 M45-49 W30-34 M60-64
Tim Stutzer Tracey Angelopoulos Sergio Borges Lisa Rehberg Brent Howell Daniel Williams Michelle Barber Richard Barber
2403 Finishers. Transitions and seconds not included.
Sonia Cardenas Ryan Chambers
Silverman, Hendeson, NV - November 7, 2010
Tatiana Church Michael Church Edward Concepcion Keri Cummiskey Kevin Drisko Robert Farrell Rex Garver John Gerber
Finish
Swim
Bike
Run
OV Rank
AG Rank
AG
11:15 11:22 11:30 12:16 12:19 12:24 12:41 12:47 15:58
1:09 1:02 1:12 1:11 1:19 1:27 1:12 1:08 1:15
6:04 6:12 6:11 6:07 6:22 6:32 6:20 6:53 8:03
3:53 3:58 3:57 4:48 4:24 4:18 4:58 4:34 6:20
5 8 10 27 29 34 42 45 175
1 2 2 5 5 2 6 6 10
M40-44 M40-44 M30-34 M30-34 M40-45 M25-29 M35-39 M45-49 M50-55
Duane Pierce Tomas Majek Brian T. Long Liam Their Pete Riley Ryan Pallas Jason Deaner Henk Overdevest Mark Fackler
Patrick Grady
195 Finishers. Transitions and seconds not included.
Darin Gray
Indicates qualified for IM World’s Championship.
Jodie Gray Mike Greene
Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner
Francine Grimmer Kristen Gronlund Mitchell Hall Christine Hough Bryndon Humphrey Daniel Hurt
Our Center Specializes in: ■
Gregory Ingolia
■
Aaron James
Orthopedic Rehabilitation Sports Medicine Rehabilitation
■
McKenzie Method
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Cumulative Trauma Disorders
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Jason Johnston
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Active Release Techniques®
Anthony Jones
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Women's Health
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Pelvic Floor Dysfunctions
■
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Biofeedback
David Kuttnauer Jeff Lang
Functional Flexibility Programs Customized Online Exercise Program
(858) 452-0282
Seth Larsen Loretta Lowery continued on page 9
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Strength and Conditioning Programs
www.functinsmart.com
Ask for the special TCSD rate for our Active Release Techniques® Services
TCSD CONVERSATION WITH: BRIAN WRONA
NEW MEMBERS, cont.
I had the opportunity recently to talk triathlon with Brian Wrona. Brian and Ann Kelly have been the TCSD Race Directors since March 2008. Please join me as we get to know one of the key people who make the TCSD the best club in the world.
Juan Marquez Paul Martinez Kathryn McCarthy David McClintock
Craig: What was your sports background before triathlon?
Richard Melena Rick Melena
Brian: First off Craig, I was really excited that you contacted me about an interview. I read every interview you do, so the chance to talk triathlon and TCSD with you is very exciting.
Sarah Messinger Steve Moore Janet Nelson
I didn’t quite have the background that most people had when you ask them about triathlon. Growing up and through high school, I played baseball and golf. I’m left handed, so my parents were convinced that I’d be pitching in Major League Baseball in no time. I didn’t have a single inkling of endurance activity, with the exception of attempting water polo my senior year of high school. In college was more of the same, except on a strictly recreational level. By the end of school I had learned that I was actually a great bowler and could throw a mean slow pitch softball. The joke was always that I was a bit stocky, so I was less runner, more run- B rian with Tri Club m ning back. em Craig: What prompted you to “try” triathlon?
Hector Martinez
Mimi Ney Beth Nilson Aidan Nuttall Janet Nuttall Kelly O'Neal Immanuel Ontiveros
bers afte r finishin g Califon ia 70.3.
Brian: I got into triathlon on a spur of the moment, impulse, what did I get myself into decision. I was at Jamba Juice and saw a Competitor Magazine. I picked it up and took it to work with me. After skimming through it, I saw an ad for the 2008 SuperSeal in the back. Even to this day I couldn’t tell you what prompted me to sign up, but I looked over all the distances, told myself they were all doable, went on the Website and signed up. It was when
I got the registration confirmation that I sat back and thought “holy crap, what have I signed up for?” Keep in mind, the extent of my endurance activities to this point was a half marathon in 2006, surfing, and riding my beach cruiser to the store during my college years.
Craig: Back in the summer of 2008 you upgraded your bike to a new Felt. How did you break in your new ride? Brian: I broke in my shiny, brand new bike the way everyone should. I had just bought a new Felt S22 from Moment Cycle Sport, quite the upgrade from the Nishiki I was riding. I decided I was going to head out on the TCSD Saturday morning coast ride. I had noticed that I was
Jerry Phelps Elizabeth Philips Carly Phoon David Puente Jr. Isak Reines Amanda Roberts Thomas Scholar Gregory Schultz Amy Sejfulla Angi Smart Steve Smart John Smith Cheryl Smith Brandon Southworth Elizabeth Sovern Jason St.Pierre Kristen Sullivan Stanley Watson Susan Winer Melanie Wolfe Leiderson Zeferino
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
TCSD Conversation, continued SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports Contact: Scott Porter (858) 481-4148 www.blinkers.com Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.
Hi-Tech Bikes.com Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off everything excluding labor, 15% off clothing.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products. continued on page 11
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younger than a lot of the people in the club and thought to myself “I did Superseal a couple months before, I’m in pretty good shape, I’ll go show this club how to ride a bike”. So Darrell Steele goes through his talk about the ride, proper safety and general tips for the day. I’m sitting at the front of the pack, ready to set the tone for this ride. Everyone clips in and we start the ride from the Starbucks in Del Mar. The very first light, not even 100ft from the start, I don’t know if I was thinking about something else or just not used to clip in pedals, but we all slow down and I start to tilt to the left. I try to take my foot off the pedal and can’t because I’m clipped in. I topple over 15 seconds into the ride. And this was not your overcast, off season, couple people out there Saturday ride. This was a mid May, getting ready for the summer races, 3 to 4 dozen people out there.
basically rule them out from race directing again. Karam was joining the Navy Seals and Cory and his wife Heather were expecting their first child. They had mentioned to me that no one had really come forward to take over the position, which was unfortunate since I had done a club race and absolutely loved it. I asked what all went into the Race Director position, and both of them talked to me as if they’d rehearsed it. I got “oh, it’s no big deal. You set a few cones, draw some chalk lines, tell people where to go and you’re good”. Little did I know there was slightly more to it… Luckily, Karam had told me a lady named Ann Kelly was going to be doing the directing as well so we’d be able to split the duties. This benefits everyone because whereas I’m good at the permitting & setup, she is excellent at getting the volunteers organized and helping Dawn put together our insanely great breakfasts. Plus she is always on top of it when it comes to coffee, and with the hours triathletes keep I doubt we could survive without it.
It was that moment that made me realize I had a lot to learn about everything in the sport and that I was going Craig: You have taken the USA to be humbled at D on Fiesta Island Triathlon Race Director clinic. Racing, Carlsbad and TCS every workout I did. What was that experience like to become a cerOh, and in regards to how the ride went? Yeah, tified USAT Race Director? I was dropped by the time we got to Solana Brian: So as of November 6, 2010, I am a USAT Beach. Certified Race Director. I think classes and cerCraig: Why did you take on the job of Race tifications like this are great for people in my Director? position, because it is almost solely focused on Brian: I had met the previous Race Directors what race directors can do to create a better Cory Osth and Karam Gill very early in my experience for participants. Whether it be a new triathlon career. I played on a soccer team with course, fluid transition area or unique awards, Karam and had met Cory when I bought my bike. having the ability to learn from people who do I learned from both of them that they each had this for a living is a great way for me to further different pursuits in life that were going to my knowledge of the job. I’m excited to try and
But then you start to see people finish. You see people come in and cross the finish line. Craig: What would you like people to know You see people with family and friends down about the TCSD races that not enough people there to watch them do their first triathlon. You see people yelling and cheering there hearts out are aware of? as the last finishers come Brian: I think the biggest in. We’ve seen everyone thing I want people to from a 7-year old to an 80know about the races, and year old come in. People I may be giving my secrets start asking you about away here, is that on the where they can sign up actual race day I do very litfor local races, what kind tle. I’m fortunate in that I of bike they should buy, basically give the course what are the best traintalk, fire off the start horn, ing activities that the and get to watch and enjoy club has. I hate to the event. We say it at every sound trite, but people race, but it is honestly all the honestly get this glimgreat volunteers that come mer in their eye and out to help. There are people you know they’re there in the morning before I hooked on the sport. get there, ready to help with That feeling, knowing setup and registration. We that I helped someone have small armies of people get engulfed into a helping Dawn set up for the sport that I’ve breakfast. There are volunteers . .3 70 embraced so much, Austin directing traffic, taking down Finishing last month’s that feeling will never get old. finishers numbers, answering Not in a million years. questions for participants and helping us clean up after. I hope everyone that participates in a Craig: How has the sport facilitated your abiliclub event remembers to thank every volunteer ty to make friends? they see, because most of them would probably Brian: I never realized how much triathlon is rather be racing but are instead dedicating their less a sport and more a community until I took early morning hours on the weekend to make over this role. Since I’ve started race directing, I’ve made great friends all over. I’ve met people sure our event is a success. Craig: What are your favorite races to put on from other tri clubs in Southern California, Northern California, Texas, Arizona, and why is that? etc….They’ve come down to do one of our Brian: As far as personal enjoyment, nothing events, and I get the same response every time: tops the beginner races. The vibe for these is “this is free to club members???” I tell them like nothing you see anywhere else. During the they are, and it’s quickly followed by “well, what set up and course talk, we are looking around at are dues? $200 a year? $300?” I tell them its these nervous faces of people who have either $60 a year and the look on their face is never done a race, or maybe done 1 or 2. Then absolutely priceless. Not to mention the fact the gun goes off and you basically get an outthat aside from the events, they always tell me sider’s perspective as to all the mistakes that how they’re embraced by everyone in the club. are made by newbies. Going out too hard on the We’re all competitive people, but it’s great to swim, a really long T1, starting the run with see how someone from out of town can come in your helmet on, trying to run with no socks. I and immediately feel like they’ve been a memcan look at all these mistakes and smile because ber for years. I managed to do them all in my first race. incorporate what I learned into future club events.
continued on page 19
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BreakAway Training Contact: Felipe Loureiro email: felipetri@hotmail.com www.breakaway-training.com Discount: Discounts on groups workouts. continued page 14
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COACH’S CORNER - Training: By Sergio Borges Off Season - Get Fast in 2011 working on your deficiencies! We’re approaching that time of the year where athletes start to wonder: what should I do now? My season is almost over so what can I do to race faster next year? First, take a bit of a break after your last race to recharge and freshen things up a bit. I also recommend a training program concentrating on aspects often forgotten by most athletes during the racing season. Take a Physical and Mental Break Once you finish your last race of the season it is time to take a little break. It is important to let your body recover and, perhaps even more importantly, to let your mind rest from all the training and racing stress. Play a team sport, go hiking with your loved ones or go on a skiing trip. You can still do some running, swimming or biking. Just keep it fun and unstructured. New activities will invigorate you, while your non-triathlete friends and loved ones will be glad to see you. I bet that in two weeks you will be eager to get back on your normal training again! Concentrate on Your Deficiencies! Once you resume triathlon-specific training, keep the volume low and work on your deficiencies. The best time of the year to do extra work on your motor skills, strength and power/speed is the off season. During the race season, athletes are so worried about split times and distance that they forget about the importance of “moving efficiently” that will save energy and most importantly, avoid injuries. Get your coach to film your stroke when you're swimming. If your bike is uncomfortable this is the best time of the year to get a new bike or get a professional bike fit on your old bike. Your body will have the time to adjust to any bike changes. For the run, I recommend working on efficiency to improve mobility, elasticity, strength and leg turnover. You should focus on minimizing the time your foot is on the ground. Most top runners look “light”, have great mobility and can maintain a stride rate of 92-96 steps per minute (per leg). Don’t be a (January) National Champion I am not sure where I heard this quote but I like it. Every time someone tells me about a
great set of repeats or some crazy ride done at an incredible pace during the off season I use the quote. The likelihood that this athlete can maintain this type of effort throughout the entire year is not very good. Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January does not mean that you will be that much fitter by summer. The more likely scenario is that of low performance during the summer due to overtraining and getting mentally drained from all the high intensity. Train Your Weaknesses I like this motto in general but I want to make sure that training weaknesses does not turn into doing mega-mileage during the offseason. If swimming is your weakest discipline, concentrate on motor skill and strength improvement rather than swimming 5000 yards five times a week. Most improvements in swimming come from repetition and frequency. If you swim 25,000 yards a week using bad technique you will be cementing bad technique into your muscle memory and make it that much harder to fix. You will become a very fit slow swimmer! Similarly, if running is your weak sport I do not recommend training for a marathon to become a better runner. Work on your running technique by improving your stride rate as mentioned above. If you have to schedule a running race I suggest distances up to a half marathon. A full marathon is generally a very difficult and demanding event. It will promote a huge catabolic effect on your body and micro tears on your muscles (slowing recovery). A marathon can take up to a month to fully recover from, and it could drain the energy needed for your triathlon racing season. I often hear, “But coach - I signed up for Ironman Canada and I want to make sure I can run a marathon.” Here is my take on that: For most triathletes an Ironman is an exercise in energy management. The great majority of athletes walk during the marathon to insure fluid and food intake. The Ironman marathon is more like a training run. A solo marathon on the other hand is more an exercise in pain managecontinued on page 15
continued on page 15
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IT’S THE LAW: By Richard Duquette, Esq. Giving Thanks for Those Special Moments The fall chill is in the air and the approaching holidays mark the end of another great year! It is time for reflection and giving thanks. When it comes to being grateful, so many people come to mind. This year was magical, and I feel extremely fortunate to have met so many new warm people. It’s hard to mention each one of you, but you know who you are. You are the race directors, crew, support staff, bike mechanics, editors, and of coursethe “highly paid” club volunteers of various types that made the race season a success. You are the unspoken heroes who wake up early ... I mean really early, like 2-3 a.m.… to set up the races. I met you at bicycle races, running and swimming events, and triathlons. You make them great! When it comes to being thankful, don’t forget the often overlooked spouses and partners too. Without their support and their willingness to cheer us on, where would we be? They are the true unsung heroes. So, here’s a photo that I took of a classy lady named Pat Baker, under an umbrella (held lovingly by her husband). To me, it epitomizes teamwork, love, and dedication to a better life.
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(It was taken in the rain one early morning at the Fiesta Island Time Trial, which was one of the many events I sponsored in 2010). It is love in its simplest form, holding the umbrella so that Pat could warm up. I want to thank all of you for your support, encouragement and caring at this last years events and adventures! Also, thank you all so much for your case referrals which enable me to continue to support your club and the sport. I will see you all out there in 2011. If you see me, make sure to say hello. As we all know, the race season is a busy time for everyone, but I look forward to the opportunities we’ll have to chat, and take in a special moment.
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COACH’S CORNER: Off Season, continued ment, the pace is high, runners barely break stride to get that half cup of water. Most runners do not walk unless they hit the wall. It is a very different event. Running a marathon in the winter only proves that you can run a marathon and you can handle a three- to fivehour effort. I have seen many top marathoners struggle during an Ironman. Performance at one does not translate to the
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other. Scheduling a few long training runs of 18 to 20 miles during Ironman training should mentally prepare an athlete who has any doubts of their capability to complete a marathon. I suggest you save your energy during the off season and train properly for the Ironman. Finally, if the bike is your weak discipline it is usually because you lack strength. Get on your
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continued on page 16
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trainer or go outside if the weather permits and work on developing strength with low-cadence high-resistance intervals. Get a consistent and small dosage of aerobic riding during the off season. I find that getting on a trainer is not the most fun activity over the off season, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around. Strength Training As triathletes we like to think of ourselves as very fit individuals. We run, we bike, we swim we do it all. Yet we find ourselves getting sore if we go play tennis or do yard work. This is even more so as we get older. Strength training will help us strengthen those muscles that we generally do not use in triathlon. I recommend strength training year round. However, I know that many athletes cannot seem to find the time to do all three disciplines and also hit the weight room. The off season is a great time to get back on some strengthening program. It will improve your power, and help with injury prevention. Another great benefit of strength training is to promote the anabolic effect on your body to balance the catabolic effect of endurance or high intensity training.
Plan Your Racing Season Start planning your racing season now. You may have to sign up soon as many top races fill up way in advance. I like having a nice progression to a racing season. Schedule some shorter races early in the season and finish with a big effort on a longer race. Other scenarios are possible. Just be sure to give yourself enough time between races of different distances to do some proper training. This will improve your chances of performing your best at various races and distances. I recommend you work backwards from your big goal races and schedule some shorter races that you can use as stepping-stones on the way. You can start specific training for the intermediate races earlier in the season. These races will also keep you focused and provide a base from which to build on. Train Smart and Good luck in 2011 Sergio Borges, Head Coach - Sergio Borges, X Training. A Level III USA Triathlon coach and Level II USA Cycling coach who has spent over 15 years studying the science of triathlon training. Contact: www.sbxtraining.com or sergio@sbxtraining.com
Judge Not, continued Lightspeed Racing. Soon after they entered into agreement with him, allegations of your financial improprieties began to emerge.” She paused, and they stared at each other. “Coincidence?” she asked. His eyes darkened. “I swear I did nothing illegal,” he said, ignoring his attorney’s advice to avoid answering questions directly about the case.
“I’m not saying you did, but somebody did.” Julian continued staring at her. He thought he saw a hint of resignation in her face. Good son, bad son? “Your attorney should turn over every stone in the discovery process.” She tapped the case folder again. “Mr. Goodwin didn’t turn over very many. For the sake of justice, I just gave you continued on page 18
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another stone to turn over.” She stood. Julian nodded and stood, fully aware of the gravity of her implied allegation. He could feel his anger at Paul Hessian rising. “When’s your next race?” she asked. “In two weeks, an Olympic-distance triathlon up in north county.” “I think Paul’s planning to compete there too.” “I will do my damndest to beat him, Judge Tobias … or whatever I’m supposed to call you.
I will beat him, fair and square. Thank you.” She smiled. “When your name has been cleared, please call my office. We have about thirty years to catch up on, if you’d like.” “Yes, I would. And I’d like to see you at the finish line in two weeks, your honor.” “It would be my honor. You know, Paul’s never invited me to watch him race.” It was Julian’s turn to smile.
TCSD Conversation, continued SPONSORS OF TCSD Even earlier this year, I was contacted by a lady who lived in San Diego, but her husband was located in Mexico City. He was coincidentally going to be in San Diego the weekend of a club race, and asked if he could do it. We had room left in the race, so I told her absolutely. After the race, the lady, the husband and their daughter came up to me and said that they were in awe that this was such a common occurrence for us here and couldn’t believe we got to do this. Craig: I heard a rumor that earlier this year you raced the Wildflower Half Ironman on Saturday, May 1st, and then the Escape from Alcatraz Triathlon on Sunday, May 2nd. Those are both epic races. What brought on the idea to do them both in the same year? Brian: Ha, so the Wildflower Half/Escape from Alcatraz weekend was by no means planned. I was signed up for the Wildflower Half, and was offered a free entry into Alcatraz. I initially said I doubt I could do it since it would require A) doing a Half Ironman on Saturday and a modified Olympic on Sunday and B) One of them was in San Luis Obispo and one was in San Francisco. After further thought, though, I realized that I had an entry into Alcatraz, one of the most coveted races to get into. This might be my only chance to do that race. So I looked at it logistically and figured out that if I could line up a late packet pickup for Alcatraz, I could finish Wildflower in early afternoon, hop in my car, get up to San Francisco and do Alcatraz the next day. When I told my mom what I was doing she said “well, looks like I’m going to get to watch you race two races”. I asked “why?” and she said “because the concept of you finishing a Half Ironman then driving 4 hours up to San Francisco is ridiculous so I’m going with you”. If I had to do it again, I would not race them on back to back days. Neither race was a PR by any means, but if you have the chance to do either race, I would recommend it. Running through the campground at Wildflower is out of control, and turning your head to breathe during the swim at Alcatraz and seeing the Golden Gate Bridge is a memory I’ll never forget.
Craig: What is your favorite benefit of your TCSD membership? Brian: Best benefit of a TCSD membership is the resources, by far. Where else can you go to coached masters swim workouts on Monday and Wednesday, get a lesson in proper running technique and killer track workout by an elite level coach on Tuesday, have a huge organized group for a swim at La Jolla Cove on Friday, then go do a famous bike ride on Saturday? That isn’t even taking into consideration the fact that in the last year we’ve basically had the “who’s who” of endurance sports come to our club meetings. We had Chris McCormack come speak to the club two weeks after he won Kona. Honestly??? It’s unreal.
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Craig: What do you do for a living? Brian: I work as a recruiter for a security software company. This is assuming they don’t catch me doing TCSD paperwork during the day! Craig: What are your goals for 2011 and beyond? Brian: The main goals for 2011 are USAT Olympic Distance Nationals and qualifying for Boston Marathon 2012. A friend of mine also told me about a unique race in North Carolina in the Fall. Apparently you do a super sprint on Friday, an olympic distance race Saturday morning, another Olympic Distance race that afternoon, then a half ironman on Sunday. I figure it’s a good way to “one up” the Wildflower/ Escape from Alcatraz weekend as far as stupid physical endeavors are concerned. And to further hone my Beer Mile skills of course. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquete@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
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Add the broccoli and continue to cook for an additional two minutes. At this time the broccoli should be soft and a beautifully bright green color.
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Ingredients
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½ teaspoon extra virgin olive oil ½ teaspoon chopped organic shallot 2 tablespoons diced organic tri-colored bell peppers ½ teaspoon chopped fresh basil leaf 1/8 cup chopped organic broccoli florets 1 free-range egg white 2 toasted Kashi® GOLEAN® Waffles
Now add the egg whites and cook just until soft. Place the egg whites and veggies on the toasted waffles and serve..
Nutritional Facts Serving Size: 1 Sandwich. 206 Calories; 5g Fat, 10g Protein; 33g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 428mg Sodium; 237mg Potassium; Sugar 6g; Calcium 9mg.
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COACH’S CORNER - Cycling: How to Ride in a Group
By Fred Matheny for www.RoadBikeRider.com
Riding relaxed is the key to absorbing contact without swerving. Have slightly bent elbows, a firmnot-tight grip on the bar, and loose arm and shoulder muscles. If you’re relaxed, your body can absorb the shock before it gets to the handlebar.
Pacelines are organized. They have specific rules. But in big groups like you find in centuries or charity rides, things will be disorganized. This can intimidate even experienced riders. Sooner or later you’ll find yourself in a big group amid some riders with sketchy skills. It pays to learn how to survive (and also make yourself welcome) in a crowd. ■
Look for Risky Riders. These are the unsteady people who wobble, appear nervous, have a tense grip on the handlebar, and frequently grab the brakes. Avoid them! Move up to keep them behind you, or slide to the other side of the road.
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Stay at the Front. This is easy to say but hard to do in some groups. At the front you have more control over your destiny because most crashes occur in the rear two-thirds of the bunch. It may take a bit more work to reach the front and stay there, but it’s worth the effort.
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Watch the Wind. Wind direction determines on which side the greatest draft is found. If the wind is from the right side of the road, smart riders move to the left of the wheel in front of them for greater protection. If you’re doing this, beware of overlapping wheels with inexperienced riders. They may swerve and take out your front wheel.
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Be Wary on Climbs. A major cause of group crashes is riders who stand abruptly. They slow for a second, causing the rider behind to hit their rear wheel and spill. To avoid this danger, let the gap open a bit on hills or ride a foot to either side.
To avoid being the one who causes such a crash, pull your bike forward as you leave the saddle. Don’t lunge and make a hard pedal stroke. Keep your speed steady. When sitting again, push the bike forward a bit. Cycling isn’t a contact sport, but it’s not uncommon to have your arm brushed when riding near others in a group. It pays to learn how to bump into other riders without swerving or falling. It’s easy when you practice this drill used at the CarpenterPhinney Bike Camps. First, go with a cycling friend to a large grassy area like a soccer field. Ride side-by-side at a walking pace. Keep both hands on your bar. Start by gently touching elbows, then shoulders. As you gain confidence, lean more vigorously on the other rider. Soon, you’ll be bumping each other with abandon and throwing in a few head butts for fun, all without going down. (Of course, always wear your helmet just in case.)
Receive a FREE copy of the eBook “29 Pro Cycling Secrets for Roadies” by subscribing to the RoadBikeRider Newsletter at www.RoadBikeRider.com. No cost or obligation!
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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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