INSIDE THIS ISSUE
APRIL-MAY 2014
The Voyage TCSD Events TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
A MAY CLUB MEETING Sunday, May 18th Featuring ”THE MAN” DAVE SCOTT Schedule: 3pm Setup 3:15pm Food 4pm Announcements and Raffle 4:30pm Dave Scott and Bob Babbitt 5:30 Autographs and Cleanup Location: Rehab United (RU2) 3323 Carmel Mtn Rd. San Diego, CA 92121
Refer to the Club’s website for complete/updated information.
1 3 4 4
Weekly Workout Calendar 5 New Members 5 TCSD Conversation 7 Member Profile 10
7 Bike Tips for 1st Timers 16 TCSD Kids 19 Question of the Month 22
TriNews
few weeks after my father died, my moth- ed. He was er asked me to come to the house and help proud of the title. By Barbara Javor Still, about once a year he her go through his things. The task would be painful, but I steeled myself to relive the announced he needed a new t-shirt, which was his way of telling me to find a race for us memories I was certain it would evoke. I left my to get the shirt they gave particihusband and son at home so Mom pants. Years later, after and I could shed our tears his first heart alone as we decided n r tio Javo c i attack, my dad what to keep as F a of arbar e l B stopped running mementos, a By AT and racing. what to give Content to away, and what walk, cycle easy to toss. It would routes, and swim be diffilaps, he claimed he cult to was still a triathlete. sort my When he itched for a father’s belongnew t-shirt, we went ings into three bins to a race where my like that. His life meant husband and I particiso much more. He had pated, and my dad worked called our lives voyages, not as a volunteer. We planned journeys, because the word jourthose races as family vacations, ney came from the Latin word for day. A and always tagged on a few extra days voyage could take a lifetime, with many port for camping, museums, or whatever else of calls along the way. the area offered. Even when the races weren’t I had listened to my father’s philosophical ramblings for many years, especially when we ran memorable, the vacations were. Those memories tugged at me as I drove across and bicycled together, or drove to and from the pool. I was the one who got him started running town to their house. My mother had started when I was a teen, and I introduced him to going through shelves of files, magazines, and triathlons several years later when the bug to souvenirs in his home office. She suggested I race really bit me. The racing bug never really got start in his bedroom closet where he had stored him, but he enjoyed the three sports. “As long as both clothes and several boxes of items. I swim, bike, and run, I’m a triathlete,” he insistcontinued on page 6
San Diego International Triathlon Sunday, June 29, 2014 DISTANCES:
INTERNATIONAL INT IN NTTTER N ERN E RNA R NATI NAT NATTIO IION ONA O NAL NA AL 1K Sw Swim, Bike, Swi wim im m, 30 30K 0K Bi Bik ike ke, e, 10K 0K K Ru Run un SPRINT SPR SP PRI RIN INT NT 1/2K Swim, Bike, 1/2 1/ /2K 2K Sw Swi wim im m, 20 20K 0K Bi Bik ike ke, e, 6K K Ru Run un $7500 $75 $7 750 500 00 mi m min minimum ini nim imu mum um pr pro ro pr pri prize riz ize ze ppurse. urs urrsse se. se. REGISTER AT:
www.KOZevents.com
Spanish Spa Sp pan ani nis ish sh Landing Laand Lan ndi din ing ng Park, Par Pa ark rk, k, San Saan Diego Die Di ieg ego go • 6:35 6:3 6: :335 35 am APRIL-MAY 2014 2
MAY TCSD MEETINGS, CLINICS, RACES & RIDES MAY CLUB AQUATHLON LA JOLLA SHORES
INTRO TO TCSD AND FRIENDS
Thursday May 15th, 6pm
Tuesday May 6th, 6pm Come find out what makes our Club awesome! Please join us for the latest and greatest on all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and gain training partners. If you are new to the sport, or just new to the Club, this meeting is for you! Non-members are welcome. No RSVP necessary. Bring/Invite a friend! Free food and drinks will be provided.
Location: Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 map: http://tiny.cc/6o8t3
For members who have not had the chance to participate in our Aquathlons, it is a swim/run event we hold once a month May through September. The event consists of a 1000m open ocean swim that starts in front of the Marine Room Restaurant and heads north paralleling the coast. After the swim, our 5k run course consists of two loops down and back to the Scripps Pier. Follow that up with tons of food and you have the makings for a great evening. Race Registration is Required! 1) Be prepareed to show proof of membership 2) Mandatory checkin on race day. Wristbands will be distributed to volunteers and participants. 3) Online Registration will be capped. Details: 4:30PM - Registration opens 5:40PM - Course Talk 6:00PM - Race Starts
Contact: Paula Munoz,
pmariemunoz@gmail.com or Jay Lewis, jay.lewis@mac.com
Location: La Jolla Shores. Transition will be set up just south of Kellogg Park, right at the end of Vallecitos, by the bathrooms and just south of the main Lifeguard Tower. Contact: Please contact Jay Lewis,
jay.lewis@mac.com
BEAST MODE CENTURY SERIES
TRI 101
Saturday May 17th, 6:30am
Tuesday May 20th, 6pm
Three century bike rides in three months. Join us for one or none, but if you do all three you’ll receive a shiny ”Beast Mode” trophy. TCSD’s van will be used as the official SAG vehicle*. Volunteers are still needed as driver(s) and support. Route Map: http://ridewithgps.com/routes/4 53954. Kearny Mesa to Alpine Schedule: 6:30am-7am Registration/head count/instructions 7am Wheels roll Once we are all done (hopefully well before sunset) go grab something to eat and drink.
Attention Beginners! How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? HOW DO I GET STARTED? Get the answers to these questions and more at TCSD’s Tri 101! 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.’ All questions fair game. NON-MEMBERS WELCOME!
Start Location:
Rehab United, Kearny Mesa 3959 Ruffin Road, Suite J San Diego, California 92123 map: http://tiny.cc/v4pcfx Full Details: Refer to Facebook event page, http://tiny.cc/kon7bx
Location: The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664 map: http://tiny.cc/w3umsw Contact: Questions or comments can be sent to your beginner coaches at coaches@triclubsandiego.org.
* subject to availability
ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
CONTACTS 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, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605 Editor John Aspinall john.w.aspinall@gmail.com
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Debbie Wittich
deborah.wittich@gmail.com
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill Brian Long
jhill@triclubsandiego.org blong@triclubsandiego.org
TCSD Board of Directors
bod@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Aquathlon Director
Jay Lewis
jay.lewis@mac.com
Beginner Coaches
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Director
Deborah Jones
deborah.jonesSD@gmail.com
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Race Director
Jim Johnson
jameslj01@gmail.com
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Social Media Manager
Kat Gunsur
kgunsur@ccfa.org
Sponsorship Director
Cory Gasaway
corygasaway@gmail.com
Swim Director
Chris Costales
tcsdswim@gmail.com
(908) 247-1145
(760) 214-0055
(858) 270-1605
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Contributing Writers:
Track Coach, UTC (Spring/Summer) Bill Gleason
gleasoncoaching@gmail.com
Barbara Javor, Thomas Ryan, Darrel Steele, and Craig Zelent
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com (619) 867-2784
Youth Team Coach
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
Roger Leszczynski
APRIL-MAY 2014 4
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
6:00 PM
Ocean Swim in Carlsbad
•
Location: Tamarack Beach.
5:00 PM
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:00 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
•
Fee based.
Tuesday 6:00 AM Ocean Swim
•
Location: Carlsbad.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
•
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe St. and Chestnut Ave.
•
Location: Carlsbad High School,
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Central San Diego, Coached session
7:30 PM
JCC Swim Workout
•
•
•
Location: varies, typically Fiesta Island.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Thursday 6:00 AM Ocean Swim
•
Location: Carlsbad.
6:15 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Friday 6:30 AM 12:00 PM 5:30 PM
First light ocean Swim Swim workout
•
•
Location: La Jolla Cove.
Location: Ventura Cove.
Ocean Swim in La Jolla
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:00 AM Bike Workout, Group Ride
•
Location: Nytro Multisport, Encinitas.
Sunday 2:30 PM
Youth Triathlon Workout • Location: various • Contact coaches for details, Judy Carbary, jcarbary@triclubsandiego.org.
WELCOME NEW TCSD MEMBERS Elisa Acosta Zamar Akins Matthew Allen Diana Anderson Thomas Anderson Audrey Aparri Wendy Atkins Angela Back Frans Baculi Dwight Baker Daniel Barr Philip Barry Ashley Bautista Lisa Beilke Darryl Belarmino Lianne Bell Claudia Bellasi Ian Blackwood Tim Blackwood David Bloxom Ricky Blum Thomas Bonham Joe Campa Gina Caretti Chris Carter Philip Castaldi Travis Champion-Fritz Christian Chestnut Ryan Chien Sunshine Chrispeels Sylvain Colin Julia Collins Mahon Evan Constantouros Jacqueline Craddock Greg Dahlke Walter Dambkowski Gareth Davies John Davis Pavla Decoteau Erica Dickinson Robert Dighello continued on page 20
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
THE VOYAGE, continued SPONSORS OF TCSD MULTISPORT
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com Discount: 10% off parts and accessories.
Endurance House-Oceanside 401 N. Coast Highway Oceanside, CA 92054 (760) 978-6422 http://endurancehouseoceanside.com
HERevolution 235 S Highway 101 Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off.
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes and wheels, 15% off accessories.
continued on page 7
APRIL-MAY 2014 6
He had kept all his race shirts together on a shelf. Some were ratty after two decades, but apparently he couldn’t part with them. I put them aside, thinking I might choose one or two to keep. A large shoebox labeled “The Voyage” sat on the shelf next to the shirts. I thought this was where he stored his medals from the races. I grabbed the box, surprised at how heavy it was, and carried it to the bed. The medals weren’t inside it. Instead, it had four items—two old tube socks nearly filled with coins, an envelope with a stack of bib numbers from races, and a bound journal. I recognized the socks. They were the ones he wore when we first started running. He wore them to his first ten-kilometer race where the heel of one sock tore open, and he developed a terrible blister. I smiled at the memory and his crude stitching to close the hole so he could retire the socks as coin purses. I emptied the coins from one of the socks on the bed. Hundreds of pennies and a number of other coins fell in the pile. Torn pieces of dollar bills joined the collection on the spread. Some of the pennies were unblemished, but many were scarred and nearly unrecognizable. The second sock contained a similar collection. They were his road pennies, the ones he collected on streets, sidewalks, and parking lots during runs and rides. How many times did we have to stop so he could pick them up? I smiled, though tears welled and threatened to spill on the coins. The collection likely represented over twenty years’ accumulation. The pennies were little port of call along the way. I lifted the neat stack of race bibs, each labeled in his handwriting with the name and date of the race, and a short comment—“too hot,” “great day,” “flat tire,” “Amy’s best race.” I stared at that one. He didn’t comment about his race, but about mine. That’s what he wanted to remember about the day. Oh, Dad. Finally, I removed the journal from the box. He had pasted a label, “The Voyage,” on the front. On the first page he had written a note: “Whoever reads this training log knows it represents many adventures on the voyage, but only a few committed to paper and ink. They are the ones I carry with me always.” I knew he wrote those words for me, that I would find the diary
after he was gone. I turned to the second page. The first entry was dated on a spring day when I was sixteen. “Amy invited me to run with her, which delights me to no end as the father of a teenager. She started running because she doesn’t want fat legs.” I snorted a laugh. It was true. “I think she also wants her old man to stay in youthful shape. We’ll see how long this lasts.” He wrote weekly entries at the beginning, and then more occasionally as time went by. His entry for his first ten-kilometer race was telling: “Good race, bad socks. They’re going in the trash.” They didn’t make it to the trash. They were full of pennies. After awhile, his entries described workouts only on exceptional days, races, and what was on his mind on our birthdays—his, my mom’s, mine, and eventually my husband’s and my son’s. “I had a good threemile run thinking about ….” “I don’t remember much about today’s 25-mile ride because I was reminiscing about ….” The birthday entries were all upbeat. Once he decided to give triathlon a go, he savored it. “Being called a triathlete ranks right up there with rocket scientist and brain surgeon in prestige,” he wrote, “but you don’t have to be as smart. Just be diligent in your honest effort to be fit.” “I saw the look of pride on Amy’s face today when my brother confessed he could never be a triathlete like me.” After my dad’s first heart attack, when the doctor told him to slow down, his attitude didn’t change much. “Not so fast, but just as steadfast. It has been engrained in me as a triathlete.” My mother’s voice startled me from the swirl of memories that lifted off the pages of the journal. “You’re working in here so quietly. Is everything okay?” I showed her what I found in the box and read her some of the entries in the diary. “You take all that with you. Buy something special with all those coins and then start your own collection.” “What about the journal? Don’t you want to keep it?” She shook her head. “I believe he wrote it for you. Half the pages are still blank. Use it to record your voyage. I’m sure that’s what he would have wanted.” We hugged, and that’s when the tears spilled.
TCSD CONVERSATION WITH:
”
Cory Gasaway
“
By Craig Zelent
13 iego ITU, 20 run at San D Cory on the
Craig: What was your sports background before triathlon? Cory: I really didn’t have an extensive background in sports. I grew up swimming in New Mexico State University’s youth program and went to the New Mexico State equivalent of championships as well as some International Dual meets with teams from Juarez, Mexico, but was never very “decorated” as an athlete award wise. I often joked that I DQ’d more races than I won. I stopped swimming at about 10 years old and switched over to tennis. I played tennis and lettered in high school but I viewed tennis as something to do after school with my friends and not really a serious pursuit. In reality, my every waking minute of junior high and high school was spent drumming. I would spend several hours a day playing, listening to Rush, working on that craft, etc. In college, I did a bit of intramural tennis (sometimes sober!), but
I had the pleasure recently of talking triathlon with the TCSD's Director of Sponsorships, Cory Gasaway. I was thoroughly impressed with how professionally Cory handles his volunteer role for the club which is critical for us to continue and thrive. I’m sure you will enjoy getting to know this husband, father, product manager, volunteer and Ironman Finisher. again it was mainly drumming in bands, marching band and drum and bugle corps.
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Highway 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Revolution Bike Shop 235 S Highway 101 Solana Beach CA 92075 revolutionbikeshop.com (858) 222-2453
How did you get started racing triathlons and what was your first triathlon like? Cory: My wife, Carol, also a TCSD member whom I refer to as “my faster half”, and I met in college at James Madison University and moved out to San Diego together in 1997. We lived here for about 13 years, had our two daughters here and then a job opportunity took us from San Diego to Austin, TX. That was 2009. We got to Texas, I took a look at my “new life” there and was very happy and excited with all aspects of my life... except my health. With a cross country move, a four year old and two month old baby, Information Technology job, and several helpings of Austin Bar-B-Q, I found myself weighing about 217 pounds and had no real plan to do
The Triathlete Store 14037 Midland Rd. Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
Garmin www.garmin.com
Hypoxico - Altitude Training Sysems http://www.hypoxico.com
NormaTec - Recovery Systems www.normatecrecovery.com Support@NormaTecRecovery.com (866) 658-5896 Discount: 10% discount
anything about it. So we just happened to we had made in our neighborhood that raced move into a neighborhood where within a few and I was hooked. About a month later I signed blocks from our house lived quite a few up for my second triathlon, a 70.3... Obviously. endurance athletes and several multi-time Carol soon started doing them with me as well Ironman finishers and I thought, well this and we both were bit by the bug. It was about seems pretty obvious. I know I can swim, I this time that I realized we had just moved away from the triathlon think I can bike, and I know I can run... or “Mecca” and had never walk. So I literally drove even attempted or cared down to Barnes to do one when we lived and Noble and here. We planned on did what every IT maybe coming back to professional does San Diego one year for a when they need vacation and doing a to research somelocal race. Little did we thing... I bought know we would be mova Triathlon for ing back here in 2012 Dummies book and as I was hired by my registered for the former boss to return. 2010 Austin Sprint The excitement of Triathlon. I then being able to particidrove down the pate in the great street to a sports triathlon scene we store, bought a $110 have here was defiSchwinn bike and nitely a big factor in thought all the hard our move. work was done. Craig: You moved I approached the up to the Ironman “training” as such a distance pretty fast. novice. I remember Which Ironman running one day and races have you hitting 3.1 miles and a in 2013. on iz Ar done and how thinking “Ok, the runIM g in mpleting/finish did they go for you? ning part of the training Cory co is done.” Luckily, our neighbors helped with Cory: Ha! I don’t know that my plan was the tips and I managed not to kill myself along the most recommended but it worked for me. After way. Austin is a great city in general, but it having done a couple of 70.3’s and Olympic disreally has an amazing triathlon community and tance races, myself, along with a good friend base. Those two facts, combined with friends
Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount continued on page 12
Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta
Join the Club - Join the Fun!
Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth
http://tiny.cc/k07o2w Program, Family Membership, Club Duathlons, Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Page
APRIL-MAY 2014 8
and training partner, just looked at each other one day and said “Let’s do Ironman Texas”. I remember registering and hovering my mouse on the “Submit” button while on the phone with her saying “Are you sure? Did you click it yet? Do we really want to do this?”… because I was afraid I would register and then she would not get registered in time and I would be stuck by myself. IMTX itself was and is a great race. The venue is wonderful, the crowds are exciting, and it was awesome. The race was rather uneventful, mainly because I had a great coach who had really done a great job in preparing me for everything. The only story that was interesting had to do with the swim. I am a pretty good swimmer so I usually get towards the front and do well. While I was treading water before the swim, a guy kicked my ankle and I didn’t think anything about it but as soon as the cannon went off and I start swimming I felt something hitting my calf. I realized it was my timing chip. I had safety pinned it on but realized something was wrong so in the midst of the lovely mass of humanity that is an Ironman swim start, I quickly reached down and found that the strap holding the chip had ripped through and the timing chip basically just slid off into my hand. I think I muttered a few colorful metaphors and remember thinking “dude, you are getting ready to get mauled if you don’t move it.” It was a no wetsuit swim, so I couldn’t shove it in my suit, so I simply held the chip in my left hand and did a closed fist drill for the 2.4 miles in my left hand. I still managed a 1:15 so I was pleased. I came out of the water yelling “Timing, Timing”; they got me a new strap and I was on my way. I finished in 13:39, was able to hear Mike Reilly call out my name, had Chrissie Wellington put my finisher medal on and I thought “This does not suck!” Next morning, we all had breakfast together and as most first time Ironman finishers say afterwards “I am never doing that again...” and then as most first time Ironman finishers do six months later.... I signed up for Ironman Arizona.
Why was Ironman Arizona a better experience for you? Cory: Mainly for three reasons, the biggest of which was simply changing my mindset. My goal at IMTX was simply to finish, but I set out on IMAZ with a mindset that I need to push myself and improve. I made a goal early on to shave an hour off of my time from IMTX and started planning accordingly. I stopped focusing so much on solely letting data, running rates, HR zones, etc., dictate my training/racing and instead started just trying to compete and push myself. With so many races here during the summer, the more I raced, the more I felt good about how I was doing and how I was feeling and I changed my mind from saying “You are going too fast, slow down and save it” to “You are going fast, you are doing well, your training is working, keep it up.” Now I am not saying it is a good idea to stop monitoring all that data, but it is a balance and the technical guy in me had swung way too far to one side of the pendulum and balancing back helped me. The second reason was the course layout in Arizona. It is an continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
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(858) 452-0282 www.functionsmart.com Age Group: M 55-59 Status: Married. Occupation: Data/Project Manager; Triathlon Coach; and not to forget, husband and father. Favorite local restaurant: I love Native Foods in Encinitas. When not training, I enjoy: Triathlon coaching, helping others achieve their goals and succeed with a smile on their faces. Before I became a triathlete I was: A stay-at-home dad raising 2 sons and doing the “domestic” stuff. Who or what inspired you to start triathlons? Like many older people, I saw Ironman on Wide World of Sports during the early 80s. I thought that was the craziest thing and that I could never do something like that. My first triathlon: Encinitas Sprint in 2007. Pre and/or Post event ritual: Pre-race I like to get into a zone or mindset that is focused on the event and nothing else. Post-race I’ve gotta have my O’Douls and some salty potato chips or French fries, preferably both. Favorite event/tri: IM Texas because continued on page 11
APRIL-MAY 2014 10
Ask for the special TCSD rate for our Active Release Techniques® Services
CONVERSATION, continued awesome venue and the course sets up well for me. For example, the IMTX bike course is a one loop... one 112 mile boring loop. No other way to say it. You leave the main race area, race on chip sealed roads through farms and cow pastures and little to no crowds for 99% of the ride. Your mind starts to wander. I had a great nutrition plan worked out for the bike, hit the ride, was doing great, got caught up in the moment of realizing I was actually doing an Ironman, hit mile 80 and looked down and had forgot to consume most of my nutrition. When you forget that part, suddenly get back to T2 in 90+ degrees, 80% humidity at 2:30PM in Houston to start a marathon you are in for some suffering. IMAZ on the other hand is 3 loops for the bike, all out and back so six equal segments. It was so much easier for me to execute my nutrition plan. I would ride out, hit the end of the leg, turn around, sit up, take my nutrition, then hammer down to the next turn around, sit up, take nutrition in, hammer down etc. It also let me break up the ride in my mind more easily. I could be struggling and say “Four miles until the turn around, then you got the wind at your back”, which was
a huge motivator. This allowed me to break 6 hours on the bike which was a goal and literally finish 100% of my planned nutrition on schedule. The last, in all honesty, was TCSD. The scheduled workouts and rides each week that members get are incredible. I utilized several but the main was Bill Gleason’s Tuesday Night Ventura Cove swim. He is a great coach and this session offered a great level of intensity and real open water race condition training. As narrow as the race lane is for IMAZ with that many people, I found it to be one of the more intense swims starts I have ever done and Bill’s class helped me handle it well which gave me a great start to the day. And although it goes without saying, the members and friends I made and trained with helped along the way. All of these factors made IMAZ a great day for me. Allowed me to break my IMTX by just over an hour and more importantly had a great day with a lot of TCSD members both racing alongside as well as cheering and volunteering along the way. For those that don’t know, TCSD was the TriClub Division Champion for IMAZ, and I was happy to have
helped contribute to the team’s win.
Did I hear something about you and a sub sandwich at IMAZ? Cory: Ha, yes well, as I was coming into the
ing children, careers and relationships with family and friends? Cory: Well anyone who has spent more than five
minutes with me face to face knows that I am end of the bike I could not have been happier. very proud of my wife, Carol, and I have no problem whatsoever talking about I knew I was going to break 6 hours on the her to anyone who will listen. I feel bike, knew the nutri3 1 of 20 n at finish . o is d a like Bob Babbitt sometimes talking M tion had gone d ory an lla, CA Reagan, C e in La Jo g n e ll a h about a pro he interviewed or C well and my AF Triathlon C something... But I am proud and stomach started she is quiet and humble so I brag. growling and I was In the last two years she has hungry for real done 13 races (first overall food. I had done a female win, seven age group lot of training wins, and last year she got on blocks in the past the podium in every race she right after lunches at did except one where she got work or with solid fourth, a week after a stingray food during long rides sting from the La Jolla off and on and I could Shores.... sorry, I am bragtell I was really hungry ging about her again aren’t for real food. I came I...). Also in the family is into T2 and the volunReagan (8) and Madison teer said, “What can I (4). If you have seen two get you?” I said, “I need girls running around race some water without ice finish areas wearing tutus and any solid food you and trying to steal more might have.” He said, “I expo samples, that is most have pretzels, cookies or likely them. sub sandwiches.” I literally remember the moment freezing, We do get like a movie scene where car asked this breaks skid in the background. question by “You have sandwiches?” He said, our friends “Yep, here” and handed me a often and Turkey sandwich. I ripped off while we everything except the meet and don’t have a bread, headed out of T2 and ran failsafe plan, the first mile gnawing on this we have been sandwich. I remember hearing able to work people cheering as I ran by say out something “Does that dude have a sub that seems to sandwich???”. It became this work for both of funny story after the race and us. Mainly, we a race photographer even have the undercaught me eating it in a standing and Caro photo. Again, not recom- Live l and Cory Gasaway at the 20 acceptance that 13 Endurance Awards in Lo s Angeles, CA mending it for anyone else we don’t get to . but it helped me that day for sure. train or race Your wife Carol has been very successful with together much at the same time/race. As a her brief triathlon career. As a family, how do result, we have to pick and choose our races
you balance two adults training, racing, rais-
continued on page 12
MEMBER PROFILE, continued of it’s interesting freshwater swim, flat-ish bike course through beautiful farm country and forest and run course with lots of spectators, and the heat and humidity. Favorite segment (swim, bike or run): I have a swimming background from my teen years and love the swim but I’ve grown to love the bike. PR/Best race (or any split time): 2011 IM AZ: 11:46; 2011 IM TX: 3rd place in age group, 1 spot shy of Kona qualifying. This year’s athletic goal: My one key race in 2014 is the inaugural IM Chattanooga. I’ll be racing as a Team Challenge athlete, raising funds to kill Crohn’s and ulcerative colitis. Follow my journey at http://tiny.cc/kwkcfx. Can’t race without: my Orange Team Challenge Tri race top or my Got Guts wristband. Most embarrassing or disastrous moment: Less than a week before my first IM I crashed turning right (due to a unnoticed flat tire) at an intersection resulting in road rash, an ugly pinky finger (now with a permanent bend), asphalt colored skin, stitches, and a slightly “gacked” bike. Fortunately no broken bones. The urgent care nurse said, “Oh, no way, you’re not going to be racing in a week.” My wife, seeing my agitation, told her to stop talking that way because I was going to race. My brother, on hearing what happened said, “Don’t screw it up now!” I did finish my first Ironman a week later. My equipment: Wetsuit: Zoot Bike: Felt, 2008 B2 Shoe: Hoka and Brooks Equipment wish list: Carbon Clinchers, powermeter, and a spare road bike that I can loan for free to Team Challenge athletes who are getting into triathlon. continued on page 23
WWW.TRICLUBSANDIEGO.ORG 11
SPONSORS OF TCSD
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
CONVERSATION, continued Speedplay (800) 468-6694 www.speedplay.com/
Xterra Wetsuits 610 Gateway Center Way, Suite J San Diego, CA 92102 (858) 565-9500 www.xterrawetsuits.com Discount: 60% off select wetsuits. CODE: Available on TCSD Member Discount web page.
Zoca Custom Endurance Gear San Diego, CA www.zocagear.com Contact: Hank Montrose hamontrose@gmail.com
continued on page 13
APRIL-MAY 2014 12
carefully and allow each of us time to prepare for our own “A” races. For example, last fall was “Cory time” so every weekend leading up to IMAZ, Carol simply knew that she was on kid duty and that I was going to be gone a lot. I would come home from a long ride/run, walk in, kiss her, and she would tag off and head out for a run/bike/swim while I napped with the girls. After IMAZ, that switched over to “Carol time” for this year. She is doing Oceanside and has USAT Nationals in Milwaukee later this year. The weekend mornings are hers and I do what I can during the week and after she gets home to get my workouts in. I will do another Ironman distance most likely next year and we will switch back and forth as needed. But in general we have a good balance of being completely selfish and unselfish with each other’s time when needed. But we also do our own kind of dates to spend quality time together. While many people will get sitters on a Friday night for dinner and a movie, we have our babysitter show up to the house at 7am on a Saturday so we can go to Great Western Loop with our friends. If she is lucky, I might even throw in Chipotle for lunch afterwards. Spare no expense. It is also not uncommon for us to put the kids to bed, dim the lights... and get out the trainers and ride
together through a True Detective or Walking Dead episode. Also, we both agree that our kid’s come first and that they will be our main focus always. So our Mission Bay runs usually include Reagan and Madison leading us along the way on their scooters or time at the pool will be Carol lap swimming while I swim with the girls and then tag off to get my swim in. This is the healthy lifestyle we are trying to live and promote to our kids. Carol and I feel strongly about being positive role models to the girls and Carol’s increased involvement with the TCSD Youth program is another way to help out as Reagan prepares for her first triathlon this year. By the way, Reagan did the Rock and Roll Kids one mile run last year in 7:30... am I bragging again about my girls? Sorry.
How did the Director of Sponsorships position fall in your lap? Cory: When we moved back to San Diego in 2012, we had a lot of old friends that we were looking forward to see again, but since we had never raced here, we knew nobody in the triathlon community here in town. We knew of the club and had seen logos and kits at races before in Texas, so we had a feeling we were going to be involved once we got here. Carol attended an Intro night with Paula Munoz and
SHOW OFF YOUR TCSD
Spirit!
SPONSORS OF TCSD
What is Spirit?
Any TCSD branded item shown in a unique location, setting or way. Zoggs Goggles Zoggsusa.com
Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter. Jay Lewis and the next morning she signed us both up. About a week later the email asking for applicants for the Sponsorship Director came through the Yahoo group and I decided right away it would be a great way to quickly meet a lot of people and become involved at a high level. I applied, and started in the position about a week later. Carol and I have met so many awesome people, both in the Club, as well as local business owners, etc. It was a great decision, and one I don’t regret at all.
Everyone "in the know" recognizes you are the ideal person to be Sponsorship Director. Why have you been such a good fit in this position? Cory: I appreciate the compliment and have been happy with the job I have been able to do so far but there is no way I would be able to keep this going without the help of Dave McMahon, the previous Sponsorship Director, the Board of Directors and especially Steve Banister. I certainly don’t operate in a vacuum and am sure Steve is happy when a day or two goes by without a text from me. As far as my fit in the role, in short it is because this is very similar to my “day job” that I do for a living. I manage a team of product managers for Sony Network Entertainment, or as most people probably know it by, the Sony PlayStation Network. My team is responsible for building out many of the features anyone who uses a PlayStation or other Sony connected device to access, buy, play etc. over the Internet. My definition of what product management does is basically the “CEO” of a given product. We are responsible for identifying what the customers want or need, how important it is to them, what they are willing to pay for it and how we translate that into a product we can sell to the end consumer. I view that as no different than my role here for TCSD. While the club is a
“club”, it is also most definitely a business with many of our own business partners, customers and “employees”. I use the term customer but only because that is how I view it in my role for TCSD. The sponsors ARE my customers, and if I and TCSD provide them a good product, with strong customer service, then they will come back again and again and will turn into a partner for years to come. Like in any business, my job is to work with the Board in supporting their initiatives for the year, understand the budget constraints we are up against and put together a “product” that not only our sponsors are willing to “buy” but will deliver either the cash or product that will make our members happy. The membership TCSD has, and more importantly, getting access to the membership for marketing purposes is something that sponsors have valued significantly in the past. So, we have to productize that in a way we can maximize the benefit the club can receive from a given sponsor while balancing that with maximizing the return on investment a sponsor will get for their advertising dollars with us. That is why we have recently tried to max out our advertising channels to help get our sponsors message out. We recently appointed Kat Gunsur to Director of Social Media. I can’t stress enough how phenomenal of a job she does keeping Twitter, Facebook, Instagram, Google+ updated with our sponsor’s message, promotional ads, etc. Sponsors see the activity we have for TCSD and find real value in it. We have also offered up focus groups to sponsors who want to try out new products and get direct feedback from their ideal customer demographic, and have even helped introduce partners from outside the area to local retailers in hope of helping them establish direct retailers in San continued on page 14
Zoot Sports www.zootsports.com
COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 kjnico@roadrunner.com www.fitstop-lab.com Discount: 25% off select testing services.
Gleason Endurance Coaching Contact: Bill Gleason www.Gleasoncoaching.com Gleasoncoaching@gmail.com continued on page 14
WWW.TRICLUBSANDIEGO.ORG 13
CONVERSATION, continued SPONSORS OF TCSD
PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 www.PedPowerPerformLab.com Discount: yes, contact for details.
Sergio Borges X Training (858) 558-1337 sergio@sbxtraining.com www.sdxtraining.com Discount: 15 to 20% depending on training program.
SwimLabs Encinitas 519 Encinitas Boulevard, Ste 100 http://encinitas.swimlabspro.com encinitasinfo@swimlabs.com (760) 230-2500
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 jvance@trainingbible.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening. continued on page 15
APRIL-MAY 2014 14
Diego County to get their product out. Just trying to squeeze out all of the possible value the club can provide to the sponsors to make us the most attractive marketing option they have to the triathlon community here in town. So far, so good.
What are the criteria we look for as a club when we decide to partner with a sponsor? Cory: I try to focus on three main things:
sors who are interested in signing on. Are they going to upset a long time sponsor who might walk away from TCSD? Are they selling something direct that takes away sales from the bike shops? These are just a few questions that I have to ask when talking with potential customers. The same thing goes when a shop who is not a sponsor says “Hey, you don’t have to do anything, I just want to give all your members 15% off. Can I communicate that to your members?” And 99% of the time
1) Are they to be a good fit for TCSD? Going back to my previous answer, we are trying to establish ourselves as a good investment for our customers but there is a saying in business that the only thing worse than not having a customer is having a bad customer. For TCSD this mainly means that we need to make sure who we partner with, is a customer that not only is excited to work with us, but one to whom we know we Reagan, Cory, Madis on and Carol at th can bring value to them. e Nautica NYC Triat hlon in 2011. The last thing I want to do is sign up a large sponsor who I know is not going to get a my answer is “No!” The reason goes right back return on their investment because of whatev- to creating a product that is valuable. I think er factors. If I know we can’t help them and access to our members is valuable and our bring them value then I tell them so up front sponsors do to. We have to maintain a level of that it is not a good fit and explain why. exclusivity for our sponsors, otherwise it Otherwise it only causes a strained business becomes worthless and the sponsor paying to relationship, no parties are happy and most of advertise stops paying. So while I appreciate the time leads to them simply not re-signing on the fact that many local shops want to give disas a sponsor which in the end is not worth it counts to our members, in most cases we for either party. already have a sponsor who is willing to give
How do they balance to our current sponsors? Cory: 2) We have a huge, great list of long time loyal sponsors. But obviously not all of those sponsors are the only ones in their field. There is competition for every single one of our sponsors out there and in a LOT of cases, those competitors would love to advertise with us, give us discounts, anything to try and take a customer or two away from the competition. It is imperative that I look at the sponsors who are, and have been here when looking at new spon-
the same discount and has already done more for the club like giving us the money to buy the food for meetings, give aways for the raffle table, or paying for the youth program.
Is the return on investment for TCSD worth the time and effort for the club? Cory: 3) I have talked a lot about the return on the investment for our customers, but equally important is the return for TCSD. Is the amount of time or demands from the customer worth
the value or benefits they provide TCSD and its members. This not only means how much cash or product they are paying as part of their sponsorship, but also what time or special requests do we need to work with. Again, this is a 100% volunteer run organization and most if not all of us have full time jobs on the side. So all of our time is important and in some cases more important than the benefit TCSD is getting from a sponsor. We have declined to sign or renew sponsors in the past based solely on this point. So when I look at those three points, I can usually have a good feel on whether or not we should pursue them and I do my best to get to an arrangement where all parties sign up and feel that they got a great deal for their respective parties.
What can our members do to help you as Sponsorship Director? Cory: This is a great question and there are a LOT of things that every single member can do easily from their computer in the time it takes to read this interview. Follow TCSD on twitter or Facebook! As I have stressed above our sponsors see those numbers and see the reach their message could have with our group. The higher the number, the greater
the reach, the more value we can sell them on when negotiating. Brag to me about your purchases! Email me at cgasaway@triclubsandiego.org, facebook message me or tweet me @gasaway and tell me when you make purchases from our sponsors! Get a new bike from a bike store? Tell me. Get a new wetsuit? Tell me. Take some swim lessons? Tell me. I am serious. That is data that I need and can use when talking to sponsors. If I know that someone made a purchase for a certain amount and am negotiating with that sponsor, that is direct data that helps me in showing direct sales value TCSD members are bringing them. I can’t stress it enough how much it helps. Brag about our sponsors! Write a Yelp review, post on Facebook, tell a friend... and mention you are with TCSD. This gets back to sponsors and just like when you make a big purchase and want reassurance it was the right thing to do... so do our sponsors. And as obvious as it sounds... Brag to your friends who are not in TCSD and renew your TCSD membership every year.
Where do you see the future for sponsorship
SPONSORS OF TCSD
TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee waived, refer to TCSD Member Discount web page.
TriUsCoaching Contact: Judi Carbary www.triuscoaching.com Jcarbary@triclubsandiego.org Discount: 10% discount for a 4 coaching session package.
NUTRITION
continued on page 20
APX Sport Drink info@apxsportdrink.com
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
7 BIKE TIPS FOR YOUR FIRST TRIATHLON SPONSORS OF TCSD
Management Accounting Group Contact: David McMahon, CMA, EA Certified Management Accountant Office: (619) 333-0719
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
... first ever or just your first this year Many of us are looking at our calendars and planning our first race for the season. Once selected, we start laying out our training schedule; based on periodization we develop the best plan to achieve our goals. Our effort over the next months will be devoted to getting stronger and faster, however, some of our bike training effort should be devoted to being a better, safer rider not just a faster rider. Bike safety and bike handling skills are not an unusual topic and many good coaches spend some time discussing these. But all too often we forget that as with any skill, bike handling is only learned with practice; practicing specific drills is required to develop specific skills. So here are 7 areas that every triathlete should be aware of and spend some time practicing.
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1. RUNNING WITH YOUR BIKE Running out of transition is not always as simple as it should be. Often there are other competitors and gear between you and “bike-out.” Learning how to run with your bike can be simple as long as several variables are considered. First, you need to decide where you will hold onto your bike, the handlebar or the seat. The handlebar provides for better control but puts your legs close to the pedal which you can clip with your foot. Running while holding on to the
seat takes practice to steer the bike, it takes a soft touch to keep your bike going straight and in a busy transition area that requires a lot of dodging, this may not be practical. Next, you need to decide if you’re running with your shoes on or do you have them already clipped into your cleats? Running in your bike shoes, with metal cleats on a wet surface offers little traction so a quick maneuver to avoid a crash could still end up with a spill. Having your shoes already clipped onto your bike can make for a faster T-1 but that too takes practice. If you want to mount like the pros, you need to learn how to attach your shoes to the bike with rubber bands so your shoes and crank stays level to the ground or else you run the risk of knocking your shoe off or worse your bike over. Of course, the safest way to exit the transition area is to take your time and jog to the bike-out exit. 2.MOUNTING YOUR BIKE The bike mount area is often the worst place to try to mount your bike and start to ride. The congestion of other riders weaving and swerving as they try to mount makes this an area where you need to be extra diligent. The first item you need to consider for safely mounting your bike should be done well before the race
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PROFESSIONAL SERVICES
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even starts; making sure you’re in the right gear. Starting in a wrong gear can cause you to either spin to quickly throwing you off balance or prevent you from building up momentum both resulting in you having to swerve to stay upright. And, swerving is the last thing you want to do while mounting and starting to ride. The best approach to mounting your bike is to set one foot on one pedal, clip in as you can and push off, hard! Don’t try to clip in the other side or put your feet in your shoes until you have built up enough momentum to stay upright and straight. This may mean you will be riding for several yards and pedal strokes before you’re fully clipped in. It can’t be over stated that you need to be able to mount your bike without swerving and practicing is the only way to refine this skill. 3. STAY TO THE RIGHT AND HOLD YOUR LINE When being passed, it’s common to veer slightly; there’s a tendency for all of us to look and lean towards a rider as they pass, causing us to veer towards them. This can be dangerous especially when there are many other riders on the course going different speeds. The variables involved with different riders traveling at different speeds all trying to navigate around each other can make for a complicated puzzle. The best way to avoid any extra complications is to stay as far to the right as safe and to hold your line. Being predictable by keeping in your lane will ensure those trying to pass you safely can. This also means that when approaching a turn, if you’re on the outside or inside, stay to the outside or inside through the entire turn; if you start wide, stay wide and end wide. One other skill that you need to develop is the ability to look over your shoulder and see behind you without swerving. Few of us are flexible enough to turn our heads without also having to turn our shoulders; and turning your shoulders while holding onto the handlebar can make you swerve. There are several techniques that can help keep the bike straight while looking behind, but each requires practice. The key element is to pay attention and know that you will have to compensate somehow. • One technique is to breath out as you turn to look, using your breath to remind you to compensate with your arms; allowing your arm opposite of the turn side to slightly shorten and the other, on the side of the turn, to slightly extend. • Another technique that can be used when conditions are safe is to move the hand opposite the side you’re turning closer to the center of the handlebar and to release the other hand, on the side of the turn, to touch your thigh or hip. If looking to your left, you would move your right hand to the top of the handlebar and release your left hand
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continued on page 18
WWW.TRICLUBSANDIEGO.ORG 17
7 BIKE TIPS, continued SPONSORS OF TCSD
Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132 Contact: Keith Benline keith@robertautoservice.com www.robertsautoservice.com Discount: 10% to $100
WELLNESS
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282 gino@functionsmart.com www.functionsmart.com
Paul Gamache, L.Ac. 7855 Fay Ave, Ste. 290 La Jolla, CA 92037 paul@LetPaulHelp.com (858) 459-5900 www.LetPaulHelp.com Discount: 20% off comprehensive services.
continued on page 19
APRIL-MAY 2014 18
to touch your hip. Only use this technique when it can be done safely. One easy way to check just how far you do veer when looking is to find a straight stretch of road with a bike lane; I would recommend doing this exercise when vehicle traffic is light and the road is dry. Ride on the six inch wide painted white line and practice looking over your shoulders. After looking back, look down and see how far off the painted line you are. It may surprise you at first just how far from the line you end up.
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4. NO DRAFTING (KNOW DRAFTING) Drafting is illegal in almost any race any of us will have the pleasure of participating in. Drafting behind another rider offers huge savings in energy output. The rider behind can often maintain the same speed as the rider in front while also reducing their effort by as much as 35%. Because of this, as well as safety, drafting in all USAT sanctioned and most other races is illegal. But, do you know the rules on drafting? There are a few simple rules that are usually the same for all races, but always check with the race director to confirm. The three most basic rules in simple language are: • You must stay four (4) bike lengths behind the rider in front • You must overtake and pass within 15 seconds • As soon as passed (their front wheel is ahead of yours), you must fall back to four bike lengths within one minute. If you read these carefully you will understand that as soon as another rider is an inch in front of you, it becomes your responsibility to fall back four lengths behind them; and you may not pass them again until you have done so. This means if a rider is attempting to pass you, you should never speed up to get back ahead of them. This also means that it is very unsportsmanlike to pass someone and then slow down; if you can’t maintain the speed you need to pass, stay behind!
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advance. It’s a good idea to come out of your aero position, sit up on the bike and even give a hand signal that you are slowing down; holding your left hand low and behind you with your palm facing back, or your fist against your lower back are both universally understood signals for slowing. If you are planning to ride through the aid station and not stop, move to the left and make sure you’re paying close attention to any riders ahead of you; they may not have read this article. 6. AVOIDING OBSTACLES, OR WHAT TO DO WHEN YOU CAN’T Every race comes with obstacles, gravel, pot holes, speed bumps or a dropped water bottle spinning towards you; for this article I don’t consider other riders obstacles, although they sometimes behave like them. Many of these obstacles can be seen in advance. With sufficient time and line of sight, you should be able to steer around most obstacles. But sometimes we do come up on them quickly but with quick reflexes and some practiced skills, even the most unanticipated obstacle will not cause you to crash. The first thing to remember when hitting or riding over an obstacle is to approach it as directly as possible. Whenever possible, you want to avoid hitting an obstacle while leaning or in a turn. The next thing to remember is to protect your front wheel. Your front wheel determines where you are going, and you want that to be where you intend. Small obstacles like rocks or even a water bottle can be quickly steered around by making a quick turn and counter turn of the handlebar. This needs to be practiced starting at slower speeds but the intent of the drill is to ride up on an object and at the last moment turn the handlebar to one direction and then quickly turn it to the other. In essence, your front wheel makes a quick “S” around the object. When you turn the handlebar in one direction, the first thing that your body and center of gravity does is moves in the opposite direction. This is why it’s important to quickly turn again in the other direction; allowing you to bring the bike back underneath you. There are other times when you just can’t avoid
5. NAVIGATING THE AID STATIONS Aid stations can be dangerous if not approached carefully. For your safety and for everyone else’s it’s important that you decide well in advance what you plan to do. If you plan to slow or stop at the station, start moving to the right well in
continued on page 20
TCSD KIDS:
SPONSORS OF TCSD
What Have We Been Up To?
swiM
In case you missed any of our events over the last month, here’s a recap! We held an enjoyable go-atyour-own-pace and distance bicycle ride along the 56 bike path that included our kids and their parents. Before setting off, we discussed bike safety and the rules of the road. It was a great way to start out a Sunday morning! Our open water swim clinic at De Anza Cove was well attended by kids of all ages. The water was warm (relatively speaking) and jellyfish free. We had so much fun, that we plan on hanging out and cooking some food on the nearby grills after the next swim. We also held a great youth track workout at UCSD that included team bracelet making after. Toward the end of the month, kids and their families came together for a shoe fit clinic and fun run. We wrapped up the month with a Spring Sprint preview and a potluck. As you can tell, TCSD Kids has been busy planning and holding some really great family oriented events. We hope you'll check out what's on tap for May and come out for some fun, friends and camaraderie. You're sure to have a blast.
biKe
Gordon Weiss Schanzlin Vision Institute Alison Gordon (858) 455-6800 AGordon@gordonweissvision.com SLarson@gordonweissvision.com
Rehab United Three locations to serve you http://www.rehabunited.com
Zealios Skin Care www.zealiosskincare.com 1-855-ZEALIOS
May workouts/events: (visit TCSD’s online calendar for details): 1 May - swim workout @ De Anza Cove 10 May - bike skills workout @ UTC 14 May - track workout @ UCSD 18 May - reverse triathlon @ SwimLabs
Run WWW.TRICLUBSANDIEGO.ORG 19
7 BIKE TIPS, continued
NEW TCSD MEMBERS, continued Kelly Doyle Ellie Dragonetti Kieu Duong Joel Ehrlich Valerie Ek Erin Eli Mithra Emami Judith Emaus Melinda Estrada Zach Fiocca Brian Fisher Tom Fitch John Flaa Sian Fogden Jenifer Foley William Foster Steven Fox Brian Franano Olga and Thomas Freedman Trang French Breann Fuller Chris Galuppo Jenn Garnand Joshua Garrett Reagan Gasaway Blumenthal Genavie Debora Gerads Andressa Giacomini Evan Gill Steven Gintowt Russell Gogan Marty Golightly Leticia and Andres Gomez Richard Graff Wendy Green Gregory Gunn David Guthmann James Haase Sarah Hackett Brandon Hearn Timothy Henkel Ryan Paul Hernandez Todd Hitchcock continued on page 21
APRIL-MAY 2014 20
the obstacle. In that case, you can lift the front wheel over the obstacle. This is done by first lifting the weight off the saddle and onto the pedals. Shifting your weight to your pedals lowers your center of gravity, making you more stable. While doing this, you want to also shift your weight back and pull up on the handlebar making sure to keep them straight. And finally you want to keep your knees bent to use them as shock absorbers. If moving fast enough and with practice, you can bunny hop over obstacles in essence lifting both wheels off the ground long enough to clear the obstacle. This is a more advanced skill and needs to be practiced often so that it can be executed almost instinctively. Riding over an obstacle or extended distance of rough road should be tackled with the mindset and position of a jockey. You want to relax your arms and shoulders while keeping a firm grasp wide on the handlebar. Shift your weight off the saddle and back to lighten the load of the front wheel. Keep your knees bent to let your arms and legs absorb the bumps as a jockey does when they ride. Loose dirt or gravel takes a slightly different approach which also needs to be practiced. The key to remember with loose dirt or gravel is if
it can’t be avoided, then the best course of action is not to do anything quickly. You want to continue peddling with a consistent smooth stroke, keep the handlebar straight, don’t turn and as much as possible, lower and move your center of gravity by scooting back on the saddle and shifting more of your weight to the pedals. If the gravel continues or you find yourself in loose dirt for a long distance, stay straight and let yourself slow gradually using mostly your rear brake while continuing to apply force to the pedals. Sometimes it is safer to come to a complete stop then trying to turn out of soft dirt.
7
7. HAVE FUN Unless you are fast enough to race with the pros, you aren’t going to make a living doing this. Realizing this takes the pressure off, allowing you to relax and enjoy the race. Yes, you want to race hard, do your best and test yourself to see how fast you can go. But, more importantly, you should remember to enjoy the process and the event. Treating each race too seriously will eventually lead to burn-out. Take the long view and turn the gains you’ve made into a new way of life that you sustain with a healthy approach for a lifetime.
CONVERSATION, continued with the TCSD? Cory: The main goal this year for the club, in my opinion, is to move fully to a 5013c. We are currently a different type of non-profit which allows to be exempt from taxes, but prohibits us from accessing a lot of the larger corporation’s charitable funds as well as government grant programs. In our current state, companies can write off their donations/sponsorships to us as marketing expenses, however in larger corporations, there are separate budgets for corporate giving than there are for marketing and the corporate giving process is much more documented. Once we switch to a 5013c, we will be able to apply for grants aimed at educating and promoting healthy lifestyles as well as target some of the larger corporations in town for larger scale donations to help our programs such as Youth or Beginner education pro-
grams grow and flourish. This in turn allows us to be less cash focused with our smaller sponsors who are trying to grow their business and can rely on those partners for product only donations to get their brand/message out to the club. We have a great balance of sponsors themselves that will probably remain about the same, but our focus to really take the club to the next level financially is to move to 5013c. It won’t be fast, but I think it is the direction the club needs to go.
What is your favorite benefit of TCSD membership? Cory: The free burritos at meetings! Ok, well maybe just the meetings in general. It is just an incredible opportunity for triathlon geeks like myself. When you think about it, tell me where
else in the entire world you could show up, get fed, maybe win a helmet or $100 gift certificate and THEN see Bob Babbitt in person interview the athletes we have had. When you just look at the people we have had in past 14 months???? Pete Jacobs, Andy Potts, Luke McKenzie (oh by the way, let’s just rent out La Paloma Theatre and show the Kona broadcast a week early), Javier Gomez, Rinny and T.O, Michellie Jones, Alistair Brownlee, Taylor Phinney, Lynn Cox... and for under $100 a year? It is just crazy to me, but I’ll take it.
Gordon-Weiss-Schanzlin Vision Institute... Pro u
20% d Sp on s AL DISC or of L M OU TC EM NT SD BE TO RS
What are your future triathlon goals? Cory: This year is focusing on running and allowing Carol to take a couple big swings at her races. I will do the Challenged Athletes Foundation Triathlon again and probably HITS Lake Havasu Half Ironman and a few sprints here and there during the summer. I will do another full next year. Hopefully Challenge Roth if I can get in, otherwise IMAZ where I will shoot to break 12 hours. And if I am crazy enough I might try to race Carol and beat her at some point.
Cory, thank you very much for sharing your story with us. Your family is blessed to have you as their #1 cheerleader and the TCSD is blessed to have you working so hard to benefit us all. Good luck with all that you do!
Helping You Keep
VICTORY IN SIGHT. Eyeglasses and contact lenses can get in the way when focus is critical. That’s why Gordon-Weiss-Schanzlin Vision Institute offers the most advanced laser, implant and nonimplant procedures in San Diego.
Alison Gordon, M.D.
20% Discount to Triathlon Trriathlon Club of San Diego members on LASIK, cosmetic tr eatments, eye exams, treatments, glasses and contact lenses.
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
Call for a Free Consultation 800 NEW VISION www.gwsvision.com
NEW TCSD MEMBERS, continued Philip Hu Hayes Huff Manya Hult David Hunt KathrynJohnson Pastor Jeff Keck Robert Kelly Tinh Khuong Brian Ko Thaddeus Kousser Annette Lahm Salvador Lancaster Robert Lane Morgon Latimore Dennis Lazaga Ondrya Leavitt Stacey Leiber Stephanie Leif Louis Leone Brian Lewis Targe Loyd Jeff Lyles Stephane Major Rhonda Martin Peter Martinez James McCandless Patricia McGovern Cynthia McGovern Spencer McVeigh Ethan McVeigh Kelly McWhorter Sarah Mindick Nicole Moersch David Moller Peter Myers Jame Nolan Kate O’Donnell Darren O’Hare Cynthia Obadia Trevor Outman Joseph Pace Matt Palumbo continued on page 22
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NEW TCSD MEMBERS, continued Angela Panfili Elide Pantoli Michael Parker Katie Patrizio David Peck Kristine Platt Edward Power Kelly Quinn Mark Raffel Amy and Ian Rappaport Robert Reeves Henry Reinoso Adam and Violet Renick Michael Richardson Woodbury Roland Florencia Romelczyk Bruce Rosa Brock Roverud Kelly Scheufler Cole Schmelzer Mark Shepanski Mary Shvodian Katie Sievers Jesse Sletteland Jason Smith Edward Snare Laurie Sovich Ann Spaulding Eric Stayer Brittany Steers Elizabeth Stephenson Will Stout Holly Stroschine Nicole Swisher Emily Taylor Grant Thiem Tim Tinker Ismael Tirado Makoto Toneri Hailey and Makena Topolovac Topolovac Tony Toson Kearny Tse continued on page 23
APRIL-MAY 2014 22
Compiled by Thomas Ryan
?
QUESTION OF THE MONTH: What Option Would You Choose?
A
Win all your local races in Southern California for three years.
48 votes cast
Definitely Option A. Three years without a race would put me in an asylum. — Chad Kunde No racing for three years is torture and the money would have to be much much more. :) — Mendy Mattingly
A - absolutely! My ego needs far more frequent stroking.
—Darrell Steele
First of all, if I did not race for three years I would save at least $30,000 so the net gain on that one would be $60,000+ :) A Win all the local races for three years. I don’t think I can go for three years without racing so option B and C are both out.” — TCSD Skate Have to race every so often, so that knocks out B and C. Only choice is to select A. C would be more tempting if you added a zero or two. — Bruce Paddy
B
Train for three years without racing and win Ironman 70.3 World Championships in your Age Group. B —Tony Berg Interesting question.. I am musing it over and have a couple thoughts
27 votes cast
A Being 68 years old, if I won (1st place overall of course) all local races for three years I would be declared the World Masters Triathlete of all time–SWEET!! very tempting C Since I am already two years into multiple surgeries and have one more surgery to go–three years is NOTHING! Hell, I have already done 299 Triathlons. Let’s not be obsessive! Give me the $30,000 cash (small unmarked bills-please do not file a 1099 with the IRS) B Can I combine this with C? They seem to go hand in hand. Since I am asking for a compromise, can you switch the 70.3 World Champs to Olympic Distance Worlds? As any rational thinker knows–“Longer” is not necessarily better, no matter what World Triathlon Corp wants us to believe. continued on page 23
OK, if I have to pick one then personally I would choose B but only because the money from C is not enough. If you can get some additional “sponsorship” dollars (I know there are those out there who would gladly pay for me to NOT show up) then I might go for it” — Gurujan Dourson
C
Get paid $30,000 cash and not race for three years. $30K will buy the most excellent equipment for “three years from now”. —Kent Campbell
39 votes cast
NONE None.
Winning really isn't important to me but improving and of course keeping my weight in control and staying healthy are the most important pieces.
NEW TCSD MEMBERS, continued Thomas Utech Jon Valdez John Vallas Jenna Van Cleve Niels Vande Casteele Jack Vandenbrink Shannon Vitale Justin Waldron Jennifer Walker Maren and William Watts Carrie Waymel John Weeks Ashley Welch Jonathan Willick Mark Wisnosky Rob Woodbyrne Rebecca Ziemer
Now, I can’t lie and would love to earn a spot to do Kona. But will live without going there too. — Richard Reilly D Being able to train for one hour a day for three years without my wife complaining about my training schedule :) Then one minute later... I changed my reasoning. Or better yet. D Staying healthy and injury free for three years. I actually don't mind the complaining :) — Philip Cheung
ARTICLES WANTED: We are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be just about triathlons, they can include running, cycling and/or whatever you think other club members september find interesting. Without content, this newsletter will end up being just ads and that is no fun. Submission date is the 17th of each month for the following
MEMBER PROFILE, continued Best advice: Race with a joyful attitude and have gratitude in your heart. Smile often and thank the volunteers! Favorite Thing(s) About TCSD: I have met some nice, fun people in the Club, especially when I was helping with the beginner open water swims. I have also felt the generosity of others who have sold me used wetsuits and even a bike at a low price so I could use them as free loaners to Team Challenge members. Those folks are simply awesome!
Share Your Race Report or Adventure(s)
month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact/submission info.
WWW.TRICLUBSANDIEGO.ORG 23
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED