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Bike For Optimal Success TCSD Contacts/Events Welcome New Members Board Members

1 3 4 4


2019 Race Schedule 4 Weekly Calendar 5 Congratulations IM Finishers 6

TCSD Conversation Be Smart: 4 Tips

7 19

Tri News

The basics: How to Set Up Your


CLUB AQUATHLON Thursday, August 22nd Location: La Jolla Shores Park Check-in 5pm Start at 6pm Format: 1000m swim/5k run

SWIM & CLUB POTLUCK Friday, August 16th 5 to 8pm Theme: Tropical/Hawaiian Location: La Jolla Shores Park Check TCSD website/facebook for latest details

Bike for Optimal


Proper gearing is important because your fitness and the conditions of the day overlaid on the course, give you a predetermined range of speeds. It’s also important to remember some baseline facts: ■ We can’t change the course. ■ We can’t change the conditions. ■ It’s too late to change your fitness. ■ But we can — through your gearing — improve the mechanical advantage you have on the course relative to your competition.

Part One: Gearing 101 The first step is to get to know the gears you currently have on your bike. The second step is to make sure those gears match your cycling ability level. Then the third step is to get out and practice on those gears given your body type and goals for race day.

How To Find Out Your Current Gearing The easiest way to do this is to determine the

Courtesy of Mariah Bridges/Endurance Nation

chainrings you currently have on your bicycle. Don’t ignore this step! Most “stock” triathlon bikes come with fairly primitive gears that won’t be used other than on the flat and open road. Using two fingers, place one on top of a tooth on the chain ring and start counting there at “one.” Then you take the other finger and count the remaining teeth all the way around in a circle until you get back up to the placeholder finger. Front and small chainrings have a large amount of teeth, so take your time. The next step is to repeat this for the largest and the smallest cogs on your rear cassette. This will tell you the top of the low end of your range continued on page 12


Two locations: San Diego & South Bay! Check us out at

AUGUST 2019 2


CONTACTS Triathlon Club of San Diego P.O. Box 910692 San Diego, California 92191 Send correspondence to the address above or contact President, AJ Lawson. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to:

NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague (858) 270-1605 Editor Alexis Barnes (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at and/or Alexis Barnes at Contributing Writers: Mariah Bridges/Endurance Nation, Theresa Helsel/Zealios, and Craig Zelent w/Maggie Riley Haley.



Monday, August 19th 6:00-7:30pm

Tuesday, August 20th 4:30-7:45pm

TriClub Essentials will tell you everything you need to know about the TCSD! All are welcome - members AND non-members! Whether you’re a new member, just curious about the sport, or a long time triathlete looking for a club to join, this meeting is for you! Come learn about all the member benefits of belonging to the TriClub such as: Free races each month with chip timing including regular club triathlons, aquathlons, beginner triathlons, and duathlons (with food!) - Group workouts including openwater swims, track workouts, and social bike rides - Monthly meetings with worldchampion athletes, food, awesome raffles, and more! - Social events - New friendships! Non-members are welcome so bring a friend!

Location: Leucadia Pizza (UTC) 7748 Regents Rd. San Diego, CA 92122 map: Contact/Questions: Deborah Jones,

Location: Challenged Athletes Foundation 9591 Waples St, San Diego, California 92121

Schedule: 4:30pm 5:00pm 6:00pm 6:30pm

Volunteers/Set-up Food and Social Announcements Movie Let Them Play/Q&A

Former Major League Baseball outfiler, MLB Network Host and dedicated triathlete Eric Byrnes will be premiering his new film on his 2018 triathlon across america called Let Them Play at the CAF Building. Last summer Eric jumped into the San Francisco Bay and swam seven miles from ATT&T Park in San Francisco to Oakland. He then rode from Oakland to Chicago and then ran from Chicago to New York. He created the challenge and the film to bring attention to the lack of PE Programs in our schools and the importance of play for all kids. Eric Byrnes will be with us for a Q&A before we show the film. Check TCSD’s social sites for online registation.

*Refer to the Club’s website, facebook pages for complete activity listings, updates and information.

All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.



WELCOME NEW TCSD MEMBERS Conall Abbot Alexander Arrow Peter Aziz Brandon Barnes Laura Bechard


AJ Lawson

Vice President

Monica Martino Sberna


Tracy Cohen-Roth


Melissa Sosnowski

Marketing Director

Ran Shenhar

Program & Events Director

Steve Fink

TCSD Board Advisor

Brian Long

TCSD Board of Directors

TCSD Feedback


Laura Bowen

Ian Kelly

Chip Slack

Expo/Cheer Director


Membership Director

James Ismailoglu

Networking Coordinator

Craig Zelent

Newsletter Publisher

Dean Sprague

Newsletter Editor

Alexis Barnes

Jolene Cheviron

Potluck Coordinators

Danielle Boward Nathan Boward

Lindsey Davis

Program & Events Director

Steve Fink

Recruitment Coordinator

Craig Zelent

Social Coordinator

Marsha Wingler

Sponsorship Director

Marc Sosnowski

TCSD Cares/Triathlon 101

Steve Tally

TCSD Essentials

Deborah Jones

Social Media Coordinator

Jennifer Potter

Swim Buddies Coordinator

Tom Washington

Web Administrator

Fontaine Shu

Jeremy Fontenot

Youth Program Director

Judi Carbary

Jeff Gladstone


Nicholas Cabrera Carlos Caro Sara Cates

Randy Dickamore Daniel Dixon Tai Doan Sergio Elizarraras Brian Fellin

Megan Grubbs Massood Kadir Caryn Krasne Erik Madsen

AQUATHLON August 22 La Jolla Shores September 19 La Jolla Shores

TIME TRIAL - Swim/BOWS August 29 Ventura Cove, 750m TT September 26 Ventura Cove, 750m TT

TRIATHLON October 19 November 30

TIME TRIAL - Bike August 28 Fiesta Island, 20km TT September 18 Fiesta Island, 20km TT October 12 Palomar Mountain

Fiesta Island Fiesta Island

Kevin Magennis Rebecca McKnight

AUGUST 2019 4

* subject to change, always refer to TCSD’s website/ facebook pages for the most up to date information.






Omar Monroy Michael Nanoff Katie Nauman Russell Naven casey novotny

Monday 6:00 AM Ocean Swim, advanced/expert swimmers

Location: La Jolla Cove.

5:30 PM

Ocean Swim in La Jolla

Location: La Jolla Shores.

6:00 PM

Ocean Swim in Carlsbad

Location: Tamarack Beach.

6:30 PM

LJHS Swim Workout (Coggan Family Aquatic Complex)

Kathryn Nunezknunez Brandon Ochoa

Location: 800 Nautilus St., La Jolla.

Scott Ostrem

Tuesday 6:00 AM Pannikin Bike Ride

Location: Pannikin - 7467 Girard Ave., La Jolla.

6:00 AM Ocean Swim in Carlsbad

David Pollock

Location: Tamarack Beach.

6:00 PM

Beginner Run • Location: Road Runner Sports, 5553 Copley Drive

6:30 PM

Run and Strength Workout at Grossmont College, Coached session College Dr., El Cajon.

6:30 PM

Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.

Location: 8800 Grossmont

Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers

Bike Workout in Central San Diego, Coached session

6:00 PM

Beginner Bike

6:00 PM

Ocean Swim in Carlsbad

6:30 PM

LJHS Swim Workout (Coggan Family Aquatic Complex)

Location: varies, typically Fiesta Island.

Location: Fiesta Island. Location: Tamarack Beach.

Josh Ramirez Alan Ruan Sidney Russell Marianne Sison

Location: La Jolla Cove.

6:00 PM

Location: 800 Nautilus St., La Jolla.


Sally Steiner Susanna Sterger Makena Topolovac

6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride

Location: Tamarack Beach.

Abhay Vijayan

Location: Pannikin - 7467 Girard Ave., La Jolla.

6:00 PM

Beginnners’ Open Water Swim (BOWS)

5:45 PM

Open Water Swim Workout

Location: Bonita Cove, Mission Bay

Location: Ventura Cove, Mission Bay

Coach: Ian Kelly.

Coach: Bill Gleason.

Friday 6:30 AM First light ocean Swim 5:30 PM


Ocean Swim in La Jolla

Justin Weiner

Location: La Jolla Cove.

Natalie Wang

Location: La Jolla Cove.

Josh Wortman

Saturday 8:00 AM Bike Workout, TCSD Group Ride

Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.

Always refer to the Club’s website, facebook pages for complete activity listings, updates and information.

* Refer to the Club’s website/calendar for additional workouts and latest information.




Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 Discount: 10-15% off.


Canyon Bicycles USA

Oasis One-Twelve Discount: 10% discount

CONGRATULATIONS! You are an Ironman! IM Boulder - June 9, 2019 AG AG Rank OV Rank Chuck Wilson M 40-44 29 186 Mark Ford M 55-59 7 236 Michael Mitchell M 60-64 22 924 Mary Schmitz F 55-59 8 925 1,009 Finishers. Transitions and seconds not included. IM Cork, Ireland - June 23, 2019 AG AG Rank OV Rank Markus Hofmann M 55-59 16 600 1,439 Finishers. Transitions and seconds not included.

Swim 1:28 1:03 1:29 1:29

Bike 5:37 5:37 7:46 7:46

Run 3:58 4:52 6:15 6:15

Finish 11:19 11:44 15:57 15:57


Bike 7:08

Run 4:23

Finish 11:50

Bike 5:49 5:46

Run 4:04 5:41

Finish 11:09 12:49

Challenge, Roth, Germany - May 11, 2019 AG AG Rank OV Rank Swim Gina Correll F 50-54 6 97 1:07 Alexandra Dreu F 45-49 39 306 1:11 2,640 Finishers. Transitions and seconds not included.

If you have completed an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/ website, email TCSD’s Ironman coaches, at That’s the only way they know you are out there competing.



What is Spirit?

Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to to be considered for the club’s website and/or newsletter. OR post to one of TCSD’s Facebook pages.

Club Triathlon, Race Discounts, Store Discounts, New Friends, Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455

Join the Partners, Club - Food, JoinGroup the Rides, Fun! La Beginner Races, New Training

Jolla Cove, Fiesta Island, Classified Ads, Club Aquathlons, Beginner Friendly, Youth Program, Family Membership, Club Duathlons,

Monthly Meetings, Masters Swim Program, MTB Rides, PCH Group Ride, Facebook Pages, De Anza Cove Beginner Swim, LJ AUGUST 2019 6

Masters Swim, Team Kits, Raffles, Friday, Go Tri Club, San Diego,


“Maggie Riley-Hagan ”

I recently had the good fortune of sitting down and talking

triathlon with TCSD member Maggie Riley-Hagan. Maggie is a Biking in Maui 2019 real pioneer for the women athletes of . today. Maggie did

TCSD and USA proud by recently winning a bronze medal at the ITU Aquabike World Championships in Spain. I know you will enjoy getting to know Maggie.

Craig: What sports did you do through your college years? Maggie: I grew up in Dallas, Texas in the 1950‘s, when it was a relatively small city, with large, rural land areas close by. My first love in the outdoors world was horses, as my grandfather’s hobby was raising quarter horses and Appaloosas on a farm he rented. I spent as much time as I could on the farm, riding bareback through ponds and fields by myself at age 8. I was encouraged to enter some rodeos, where I participated in Western horsemanship, as well as barrel racing (a timed event doing a cloverleaf pattern around three barrels) and pole bending (a timed event weaving in and out of poles). I won my first trophy at age 8 for the “flag race” (sprinting on horseback to the other end of the arena and

grabbing a flag sticking up in a barrel, and racing back). Even today when I ride a bike, it reminds me of the feel and joy of horseback riding. I loved running and all sports, but there were few opportunities for young women back then. At school I would always race the boys, and never lost a foot race until I was 12; I guess when puberty set in. I would beg to play baseball with the boys at recess, and finally one day they let me play, and I hit a home run. After that I was included in the baseball games at the playground. My grandfather had to give up the horse hobby due to poor health when I was 12. My parents helped me look for another way to spend my time. That summer I tried swimming, track and tennis. I was on a swim team for a couple of months in which I participated in my first competitive swimming events. I found a local track team and won the state 440 yard race and the running long jump. I would have loved continucontinued on page 8


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Xterra Wetsuits Discount: use C-TCSD for 50% or more

Spinergy Wheels 1914 Palomar Oaks Way, Carlsbad, CA 92008


The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 Discount: see TCSD website for details.

Gleason Endurance Coaching Contact: Bill Gleason email: continued on page 8



PedPowerPerform Lab Bike fitting featuring Retül and geBioMized pressure mapping. Pedal stroke analysis/coaching. Contact: Dean Sprague (858) 270-1605 email: Discount: yes, contact for details.

TriUS Coaching Contact: Judi Carbary USAT Certified Coach Youth & Junior Certified Coach


Blast Radius Coffee 4090 Morena Blvd, Suite D San Diego, CA 92117

Quantum Energy Squares

AUGUST 2019 8

ing all of the activities, but my parents asked University (SMU) in Dallas. My mother was me to choose one sport. We settled on tennis, employed at SMU, which allowed me to attend as that was the only sport for girls in junior tuition free. Fortunately, there was a women's high and high school, and I could ride my bike tennis team, but the experience was quite difto the local park courts. We got my first racket ferent than that of the men’s team. We had sepwith "green stamps”, which you collected arate tennis facilities. We had con9. 6 9 1 r e g a n back then when you crete courts with metal a tee ophies as bought enough gro- Tennis tr fences that we shared with ceries. the students and recreational players. The men I played tennis had a state of the art throughout high school facility with beautifully and won the Texas State maintained courts and a Tennis High School stadium. One day in the Championship. In the middle of the hot Texas summers from ages 13summer, all of the recre18, I played the national ational courts were junior tennis circuit, taken. It was probably which allowed me to travel 97 degrees, and no one throughout the US for tourwas on the men’s naments, often by myself or court. I went there to with other players from practice my serve, Texas. I was a nationally and was told by the ranked junior tennis player. men’s coach that I Fortunately, Dallas had a very should “go home supportive tennis program, and do my ironing.” which helped sponsor me, as I did not respond and just my family would not have been kept serving, and he quietly departed. Though able to pay for these tournaments and trips. It was such a wonderful expe- no more words were spoken, I felt that I gained rience, not only from the view of sports, but to his respect. be able to travel alone as a teenager and gain At that time, there were no scholarships for confidence and knowledge about other parts to women in sports. We bought all our own equipthe country. ment, rackets, balls, paid our own entry fees to My senior year in high school, there was final- tournaments, and drove ourselves to various ly a track team for girls. The tryouts consisted tournaments, accompanied by our coach. Our of “who wants to run a race on the track team?” team finished as high as fifth in the nation one I volunteered to run the 880, running in my year at the NAIA Championships. My senior tennis shoes, and tennis clothes, and won the year, 1973-4, Title IX came in, which mandated district and regional meets. After I qualified for scholarships, and equal facilities and equipment the state meet, one of the coaches offered me a for women. It was a big change for us, being pair of spike track shoes for the state meet. able to travel to bigger tournaments, and pracWith my new track shoes, but still running in my tice at the better facility. tennis clothes, I placed fifth in the state meet. As I have gotten older, I see the pluses and minuses of our situation. While we did not You played tennis in college at SMU in the early 1970’s. How did your experience on receive scholarships nor equipment, we were the women’s team compare to the men’s able to focus on our studies as a first priority. team, and how were you treated as a As a science major, I was able to take courses with afternoon labs, miss a tennis practice here female athlete? and there, and still be able to play #1 on our Maggie: After graduating from high school in tennis team. We played because we loved the Dallas in 1970, I attended Southern Methodist

game. It seems a lot of pressure now for those on scholarships to be able to be a good scholar as well. I think that a good balance is the answer.

You played professional tennis in Europe after college. What was your lifestyle like in those years? Maggie: My sophomore year in college, I

played on the club team, while also playing weekend tournaments. My workouts often involved running along the “calanques,” the limestone cliffs found along the Mediterranean coast. Our team won the Team Championship of France, and we all received a medal from the City of Marseilles for our accomplishment, something I cherish to this day. At that time, the professional women's circuit in the US was just getting started, so playing in Europe was a great option. While there was not much prize money, we were given travel expenses, housing, food, and extra money if we won. In addition to Spain and France, I played in Germany, Switzerland, Austria, Italy, Yugoslavia, The Netherlands, and England, as well as a six-week circuit in Brazil. Men and women played the same tournaments, and we stayed in homes or lovely hotels. Besides the great tennis competition, there were many social events, great food, and we had a lot of fun, just visiting and getting to know people from all over the world. In addition, we were able to experience the rich history and art of the various places where we played. My goal was really just to have enough money to get to the next tournament.

attended a semester abroad in Spain. It was a fabulous experience, and while I was there, I sought every opportunity to play tennis as well. I made many tennis friends, some of whom I still stay in touch with today. I also learned about the “Spanish Summer Tennis Circuit,” which is a series of tournaments that take place throughout Spain. So after I graduated college in May of 1974 (double major in Spanish and Biology, Phi Beta Kappa), I decided to pursue my dream of playing tennis full time by moving to Spain shortly thereafter. It was a fabulous time of my life, as the tournaments usually took place at beautiful resort towns in Spain located on amazing beaches. After that summer, I decided to stay in Spain and teach at a tennis club. I played tournaHow highly ranked were ments on the weekyou and what were some end to make some of the big tournaments extra money. I lived you played in? over a bar, close to the tennis club, and push Maggie: About 1978 I was started my old truck invited to play on a club every day by running team (after winning their around the town tournament) in Montrouge, France, Turkey 1975. square. Serving aces, Ankara, just outside of Paris, which I With the encourageaccepted. There, I lived at an apartment on the ment of my friends, I decided to expand my premises, taught tennis, played on the club tournament experience into France. I landed a team, and traveled Europe to various tournateaching job at a club outside of Marseilles, ments. I also was able to attend school in Paris France, and despite not knowing any French, and received a “Certificat en Francais” (a decided to move to Marseilles. I obtained a French language competency certificate) from French textbook and had informal lessons at the Institut Catholique in Paris. As part of our noon every day with a 90-year old women who training, the tennis team ran in the “Cross de still played at the club every day. I lived in a Figaro,” a cross country race for amateurs held farm house on the property, taught tennis, and in Paris every year. Again, my tennis shoes and continued on page 10


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MHS Works Contact: Matt Sparks (619) 756-3756

Oak Hill Software Contact: John Hill

Robert’s Auto Service 4630 Mission Bay Drive (858) 483-4130 Contact: Keith Benline Discount: 10% to $100

continued on page 10



Function Smart Physical Therapy Contact: Gino Cinco 10803 Vista Sorrento Parkway San Diego, CA 92121 (858) 452-0282

clothes served me well, as I won the women’s race. As a tennis player, I was ranked #5 in France, which afforded me a lot of perks and opportunities to play in bigger tournaments in Europe as well as in Wimbledon, the French Open, and the US Open. I believe that my best world ranking was around #95.

What are your favorite memories from those years? Maggie: It is hard to say what would be my

favorite memories from those years--so many!! Mostly, an overall gratitude for the experience of being able to pursue my passion of playing tennis and traveling--meeting so many interesting and wonderful people. Also receiving such hospitality where ever I went. I remember playing in Turkey, where representatives from the US Embassy came to watch us play. There were players from USSR. I was shocked when they told me that this tournament was their first time to be allowed to play outside of their country. It was also Ramadan during that tournament, and I was amazed at the dedication of some of the players to be able to play all day in the hot sun, and not eat or drink. Again the hospitality and warmth shown to us by the Running in Dallas, 1983. Turkish people were very touching. I will never forget my travel experience after playing in the finals of the Team Championship in Bayonne, France, which is on the far Western coast of France. As soon as we finished playing our last match, I had quickly boarded a train to Paris, in order to catch an airplane to London, to play in my first Wimbledon the next day. About halfway to Paris I remembered that I had left my passport with the team captain. I got off of the train in a remote town at the next stop, called

AUGUST 2019 10

the captain from a pay phone at the hotel in Bayonne (remember no cell phones back then), who then instructed me to wait at the small train station where I was located. She then went to the train station in Bayonne, handed my passport to a train conductor headed my way, who somehow found me waiting in the middle of the night at the small train station, and gave me my passport. I did make it to London on time to play, but probably not my best match. Again, the kindness of friends and strangers helped make my dreams come true, as playing in Wimbledon is the ultimate dream of any tennis player.

How did you meet your husband? Maggie: After several years of living in France and traveling in Europe, I was also now frequently flying to the US as the US pro circuit ramped up. I began having a lot of back injuries. Although, I still enjoyed my life as a tennis player and coach, I knew that it was time to look ahead to another career. I moved back to the US in 1979 to pursue a Master’s Degree in Exercise Science at the University of North Texas (UNT), in Denton, just outside of Dallas. I was able to work as a tennis pro at the local tennis club to pay my tuition and living expenses. While working on my Master‘s degree, I met the love of my life, Raymond Donald Hagan (Don), who had a doctorate in Exercise Science. I had come to the Aerobics Center in Dallas (founded by Kenneth Cooper, the “father” of aerobics) to turn in a research paper. The prior evening, we were doing an experiment in Environmental Physiology, in which I, as the subject, would take my temperature and other vital signs before and after sitting in a hot tub. The only problem was that everyone left and they forgot I was sitting in there. After about an hour I decided to get out, quite warm and dizzy, which led to me turning in my paper the next day. When I was asking directions to my professor’s office the following day, Dr. Hagan asked me about my experiment. When I explained what had happened, he said, “What were you trying to do, beat the test?” I thought WOW this guy already knows who I am! We were married in 1981, and enjoyed an active life style together. Due to my back issues, we started doing

master’s swimming together, and would run in local 5k and 10K races for fun.

How did you get your first bike and what did you learn through that experience?

having a husband who was so supportive and encouraging of everything that I wanted to do. Shortly after finishing my residency in 1991, we moved to San Diego, where my husband had accepted a job in California with the Naval Health Research Center. I started working as a pediatrician at a community clinic in Escondido and at Palomar Hospital. I also finished a residency in Sports Medicine through the family practice department at UCSD, and moonlighted at the Urgent Care for Rady Children's Hospital. During this time we had two more children, so my workouts usually consisted of 30-45 minutes at lunch, just to stay in shape, and competition was not a priority. I occasionally did an event for fun.

Maggie: During this time, I also became interested in triathlons, but I had no bike to ride. There was a local bike race, with a bicycle as a prize for the first place man and woman. So I hopped on my husband’s then 15-year-old Schwinn, two sizes too big, and of course in my tennis clothes and tennis shoes. I had no experience in bike racing, but was doing pretty well, fairly close to the front, when it began raining, and I slipped and fell. Just then some women in a pack of riders, dressed in spandex You had a three-year grant from passed me; laughing at my old Schwinn, the state of California focusing tennis clothes, tennis shoes, and lack of . proper bike clothes and equipment. I usband, Don on childhood obesity. What did SDIT with h 2 9 9 1 you learn from that experience? er ft a g thought–that is NOT GOOD sportsmanship. Barley walkin My dad had taught me to be a gracious Maggie: In the early 2000’s I obtained a three-year grant from winner and gracious loser. I got right back up, and off I went with the state of California focusing on childhood obesity. It was a determination. I passed them at the very end, motivated mostly great program, and we had psychologists, nutritionists, social to make a point that their behavior was unacceptable. I won the workers, and nurses, as well has several pediatricians at the clinic race and the bike, a steel Bianchi, which I rode for years, until I participating. Our patient population consisted mostly of socially got my current bike in 2005. I can still see the shocked expression and economically disadvantaged families, who embraced the proon their faces! gram with great enthusiasm. Information about a healthy lifestyle was provided to all overweight children and their families at our What are your earliest memories of triathlon? clinic, but only those really wanting to make changes and willing Maggie: I believe my first triathlon was at Texas A&M during the to invest the time were enrolled into the program. I was also able mid-1980’s, in which the course was swim (in a pool), run and to get memberships at the local YMCA for our participants, and then bike at the end. I also remember being at Lance Armstrong’s their families. first triathlon in Texas, when he was a young teenager. At the end Our focus was on “healthy living,” and not weight loss per say. of my race, my husband was so excited that some young kid had As young children will grow taller, and need time to develop life crushed the field. It was good to be part of the beginning of style changes, we do not promote large amounts of weight loss in triathlon. a younger age group. For older adult-like teens, weight loss might How did you end up in medicine? be a focus. Maggie: While finishing up my Master’s in Exercise Science, my What can we do as Americans to solve the childhood obehusband encouraged me to pursue a career in medicine. I was sity problem? accepted to medical school at the University of Texas Maggie: Many hours of education are needed to provide informaSouthwestern Medical School (UTSW) in Dallas, where I began my tion about preparing healthy meals and to communicate the benstudies in 1984. I finished my Pediatric residency in 1991, also at efits of exercise. Many parents do not really know what constiUTSW in Dallas. During medical school and residency, we had two tutes a healthy meal and appropriate proportions. We would have children. While I stayed active during this time, usually running pot lucks in which the families would share healthy meals every at lunch, or swimming when I could, competition was sporadic, as continued on page 14 my priority was my family and my studies. I am so grateful for


BIKE FOR OPTIMAL SUCCESS, continued and give you/your mechanic very good idea of what’s between those ranges as well.

Baseline Bike Gears Here are common gear ratios based on ability levels: Advanced Cyclist Modern 11-Speed Gearing Systems: Front Chainring: 52/36 “mid compact” Rear Cassette: 11/28 for hilly courses, /23 or /25 for other courses. Older 10-Speed Gearing Systems: Front Chainring: 50/34 compact Rear Cassette: same as above. Beginner to Intermediate Cyclist 10 and 11-Speed Gearing Systems: Front Chainring: 50/34 compact Rear Cassette: 12/28 for most courses, consider a /30 or /32 rear cassette for extremely hilly courses.

Gearing 2.0 — Your Cycling Body Type It’s important to know your body type so you can identify the weakness you are trying to solve with gearing. Middle of the road cyclists… isn’t great (or bad) at either the climbing or the TT efforts, so they’ll need an all-around type of gearing. In this case, the stock gearing guidance from above by ability level will suffice. If you are built like a traditional climber… then you’ll be quite fluid over the steep stuff with your minimal weight penalty. In this case, you’ll prefer a cassette range that allows you to work the hills with the understanding that pushing “big gears” on the downhill won’t really work for you. Front Ring: No changes from baseline of 52/36 (11 spd) or 50/34 (10 spd) Rear Cassette: 11/28, with a bias towards smaller ratio changes/gaps from 20t up to 28t. Bigger cyclists might enjoy powering the rollers… but you’ll quickly exceed your target zones on the steeper climbs. You’ll want bigger “big” gears but a smaller “small” gears to make sure

you can cover the bases you need. This is best achieved by tweaking the front ring set up and leaving your cassette alone. Front Ring: No changes from baseline of 54/36 (11 spd) or 52/34 (10 spd). Rear Cassette: 11/30 or 11/32 for hillier courses. This means bigger gaps in the middle of the cassette but you will be okay at either extreme.

Part Two: Gearing In Action

So now you have the right gears, what do you do with them? In this section, you will learn just how we want you to execute the bike with your newly discovered gearing efficiency. On the bike, good race execution means effectively flattening the course — not working too hard up the hills — so that you can work over and down the hills and build momentum. With the right gearing selection, you can take your race execution game one step further and distribute your efforts in places where it will yield maximum speed (aka results) for you. If you don’t have the proper gearing, then the course itself will demand extra watts from you on the steeper or more technical portions. You will have to “pay back” that effort by backing off on the downhills and flat sections where free speed is available. If you don’t choose to make that adjustment on the bike, the race will force you to do it when you hit the run.

Better Gearing = Better Momentum The easiest way to explain momentum is to imagine you’re riding around your favorite loop on a single speed bike. On the downhills, there will be very little tension on the chain and you’ll get a nice high cadence as you are rolling. On the flats, you’ll feel more of a steady resistance, even though it is manageable. But the hills are where you will clearly feel the difference between momentum and gravity. There is a point in time on every hill where climbing moves from floating up that hill to having to really work. Better gearing will help you reduce the time you spend “genuinely working” on the bike (aka you’ve lost momentum) and it should also be able to reduce the perceived cost of that work (being able to choose your preferred gearing/cadence).

The Downhill Gearing Advantage (Low Torque Cycling)

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(858) 452-0282 Ask for the special TCSD rate for our Active Release Techniques® Services There’s a point where you’ll “run out” of gears on a downhill. Also referred to as “spinning out” this is the point where you tuck and get aero. If you choose your gearing properly, you can make sure that you have larger gears for the downhills. With these gears, you’ll be able to soft-pedal down the hill and maintain your momentum off the hill into the next section of the course. The advent of 11-speed cassettes means that you can have an 11 cog on the rear cassette to target these High Speed/Low Torque situations. This is a consideration for a course with extended descents where that speed/time can add up.

gears to keep your effort be consistent as you enter the hill. Once momentum is lost and you start to fight gravity, you’ll want a gear that will allow you to comfortably continue the climb. If you normally ride at a cadence of 90 rpms, you could realistically climb well at 80 rpms in your small ring with little difficulty. If the course you are going to race has climbs that will force you out of that zone, you’ll need to make a different gearing selection. REMEMBER: The last thing you want to do is stand and climb. It’s very inefficient when done incorrectly, and it’s very hard to do on a TT bike set up.

The Uphill Gearing Advantage (High Torque Cycling)

With the right uphill and downhill gearing, you’ll be able to make the most of your fitness without compromising the run. You’ll smoothly enter the hill and settle into your rhythm. As you crest the top, you can begin to shift as you feel the resistance of the climb fade, Focus on gaining speed quickly so you can either (A) rest when you spin out or (B) reduce the effect of the next hill. Over time you’ll be passed by fewer and fewer folks on the climb as they get tired and fade away. You will have to keep your heart rate in check and maximize your speed. Gearing for the win!

There are many different forms of climbing, from short and steep to extended low grade climbs to those pesky rolling hills. All of these involve finding the right gearing that will allow you to sustain the right effort for the duration of the climb, over the course of the ride, and still set up your run. When you choose your cassette you’ll need to make sure that the transitions between key gears are smooth. Plus/minus five rpms of cadence is fairly imperceptible. Move to a larger gap because of changes you made to the upper/lower end of the gears will make smooth shifting fairly impossible. And you’ll want that smooth shifting so you can toggle the

The Combined Advantage


CONVERSATION, continued week, based on their increasing knowledge of nutrition. The parents had to participate in the exercise program with their children. We would have several sessions a week, some at the clinic and some at the YMCA. Our program included pre- and post-testing of fats, lipids, and glucose, as well as markers for diabetes, and pre-diabetes. We did see encouraging improvement in the lab results as the children participated in the program. As the program grew, we also had volunteers, former participants and parents, who would help introduce newcomers to the program, encourage them and hold them accountable. Our program was enormously successful, and I would say that most all of the children and families made great strides toward healthier living, and many lost weight. Unfortunately after three years our grant money ended, and so did the program. I am very concerned about the youth of today. I believe more education and programs similar to the one that we had could be helpful. Encouraging families to eat foods from the earth, instead of processed foods or fast food is a good beginning. It is really important that the whole family participate in all aspects of creating a healthier living environment for the children. Families cannot just point a finger at an overweight child, and say “don't

eat that,” and “go outside and play.” Walking even 15-30 minutes three times a week as a family can be a good start and very beneficial. My philosophy is that any healthy change that the family unit makes is great, no matter how small it seems. Also “decreasing inactivity” is essential, meaning limiting time on the phone, computer and video games. Having children have a passion to pursue, whether it be sports, music, art, theatre, dance, animals, or the environment can help direct children toward a healthy lifestyle.

The mid-2000’s presented some major challenges for you. What happened? Maggie: In 2004, we moved back to Texas, the Houston area, when my husband took a job at NASA, heading up the Exercise Physiology program at NASA, and designing exercise programs and equipment for the International Space Station. I took a year off from work to help get the children settled, and look for work. As a way to meet people and work out, we joined the YMCA, where I met a fun group of people who encouraged me to get back into triathlons. I started participating again in triathlons that year, and was introduced to open water swimming in lakes (the triathlons I had done previously were in pools), which I really

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enjoyed. I took a job as a pediatric hospitalist at the University of Texas Medical Branch in Galveston, Texas, in 2005. My life was turned upside down on May 12, 2007, when my husband died suddenly of a heart attack while driving our 10 year old son to his baseball game. My 92-year-old mother had just moved in with us two weeks earlier. The day after he died was Mother’s Day, and my flowers that he had preordered arrived on Mother’s Day. I keep that in my heart always to remind me what a thoughtful and loving husband he was and how fortunate I was to have him in my life for 26 years. I was suddenly a widow, with one child in college, three minor children at home, as well as a 92year-old mother in my care. I must say that without the help of my “nanny,” Consuelo, who has been with us for 30 years, I could not have cared for everyone. I attended Don’s funeral on a Wednesday and decided to do the triathlon that I had already signed up for the following Saturday. While I usually made the podium in local races, I just wanted to honor his memory and finish, as I knew that he would have wanted me to. It puts in perspective how meaningless those medals and trophies we receive can be. After no sleep for days, I did finish, no recollection of my time or finish. I just remember feeling stronger, and thinking “ok, that was something I did that sort of feels normal,” I can do this–I can raise four children, work, be a good mother, and take care of my own mother. As odd as it might sound, finishing the triathlon was the beginning of being able to rise up to the challenges that I faced. We made a family decision in August of 2007 to move back to the San Diego area, where we would have more family support. I began working part time, in order to have time with the children, for Kaiser Permanente and Rady Children’s Hospital of San Diego. I also decided to continue to pursue training for local sprint triathlons, as a way to stay fit, and stay mentally focused on caring for my family and working. I participated in events in and around San Diego and at times in Northern California. I got my first introduction to swimming in the ocean, as well as using clip in bike pedals. As my training knowledge increased I became competitive in local races, being lucky enough to score some podium spots in my age group.

In 2012 you broke your neck. How did that happen and how has that changed your life? Maggie: In September 2012, while bike riding, I hit a big bump in the road and suffered a fracture of two vertebra in my neck, requiring placement of a titanium plate and bone graft in my neck. I had to take three months off of work, and my only exercise during that time was walking and eventually stationary biking. I was not allowed to lift my arms above my head for one month, leading to some major upper body decrease in strength.


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CONVERSATION, continued I slowly recovered, starting with a few swimming laps with a snorkel and working my way back into shape. My first triathlon after that was in March of 2013 in San Diego. I was so happy to compete, and just full of joy and exhilaration of being out there, that I had absolutely no expectations. To my surprise, I had a great race, and won my age group (60-64).

At about the same time you broke your neck, my wife Laurie crashed on her bike and suffered four pelvic fractures. One of my all-time favorite stories was the one where you and Laurie showed up at 24 Hour Fitness to work out together – you with your neck brace and Laurie on crutches. The reception person at that club must have thought you two women were nuts! You started doing some of the more high profile triathlons in 2015. You raced Sprint Nationals in Milwaukee that year. What was that experience like for you? Maggie: In 2015, I went to my first National Sprint Triathlon race, which took place in Milwaukee, Wisconsin. I was quite intimidated by the competition, hoping just not to finish at the bottom of my age group. How could I, with no real competitive swimming background, a 10-year-old $450 aluminum road bike, and running 10 miles a week to keep down the running injuries compete against these women? Many of the women had a long history of national and international competition as well as state of the art carbon fiber triathlon bikes. My philosophy however, is always just to do my own race, focusing on keeping a good pace in all of the disciplines. By finishing seventh in my age group (60-64) I qualified to go to Mexico for the World Age Group Championships in 2016. However, I fell off of my bike and broke my arm about two months before the race, so I was not able to participate that year. As the children have grown into adulthood, I have been able to travel more, both for work and triathlons. I have been fortunate enough to work the past four years for 3-5 months at a time in Maui,

Hawaii. In Maui, I really became comfortable with ocean swimming, after being embraced by a wonderful "pod" of experienced ocean swimmers. Every Sunday was a magical experience, where we would swim about two miles, while enjoying the beautiful clear ocean scenery of Maui. With encouragement from my friends, I decided to try to qualify again for the World Age Group Sprint Triathlon, which would take place in Australia in 2018. Figuring out the qualifying process can be a bit daunting, as I had to go to Florida in November of 2017 to compete. It was about 95 degrees with 95% humidity. The swim (one of my stronger disciplines) was cancelled and the race became a duathlon with a run, bike, run. Although I had not trained for, nor competed in a duathlon in 15 years, I gave it my best shot, finished second, and qualified for Australia. I figured growing up in the Texas heat and humidity was my best advantage in that race!! Going to Australia in 2018 was a fabulous experience. One of my sons, Colin, now age 24, accompanied me. I finished 5th in that race, again quite surprised, and also realized, that my strengths were the swim and bike. Thus I decided to train for the Aquabike World Championships that were to be held in Spain in 2019. It was an opportunity to return to a country that I loved, with many great memories, and compete again. Also being fluent in Spanish, I would be comfortable with the language. continued on page 18

. Spain, 2019 pionships in m a Ch d rl o Aquabike W ird Place ITU th , m iu d o p On the

AUGUST 2019 16

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e 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

Share your race report or adventure.

you think other club members december find interesting.

Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should include photos whenever possible. Any questions on the submission

process, please contact the publisher or editor for complete details. See page three for contact info.

CONVERSATION, continued Congratulations on placing fifth at the 2018 ITU Draft Legal Sprint Triathlon in Australia. And even bigger congratulations on winning a Bronze Medal at the ITU Aquabike World Championships in Spain a few weeks ago. What was the Spain experience like for you? Maggie: The qualifying race was again in Florida, hot, humid and flat, a 1.2 mile (2000 meters) swim and a 56 mile (94 K) bike ride, a pretty big stretch for me, who usually did only the sprint triathlons. I discovered, to my surprise, while I was in Florida that if I were to qualify, that the race in Spain would be even further, a 3000 meter (1.8 miles) swim and a 112K (67.2 mile) bike with 6000 feet of climbing. That would really require an enormous increase in my training!! I finished second in my age group in Miami, qualifying for a spot in Spain! I was fortunate enough to again be working four days a week in Maui from January-March of 2019. It was the perfect setting to train for the race in Spain, which took place early in the season in May. Swimming with my friends in the ocean every week, sometimes with huge waves and currents, and bike riding in Maui, which is VERY hilly, gave me confidence that I could feel strong in the Spanish race. Most of all, training in Maui was fun, and beautiful. Going to Spain was the fulfillment of another dream, as I had always wanted to represent the US in an athletic contest. I was very proud to be on Team USA, and relished meeting athletes from all over the US, and other parts of the world. It was also a reminder from my youth what a great experience it is to travel JULY/AUGUST 2019 internationally as an athlete. Again, I was lucky enough to have my son Colin accompany me, his support and encouragement being invaluable—his father would have been very proud of him! The swim was in a beautiful river in Spain, quite chilly about 58 degrees. Due to current in the river, and the cold temperature,



the swim was shortened to 1500 meters. I was second out of the water, and then began the three loops of the gorgeous and hilly 67 mile bike course. Again, I just tried to do my own race, and finished third in my age group (65-69), getting passed on the last downhill by a British woman, with incredible hill descending cycling skills. Standing on the podium that evening, with an American flag wrapped around me, and with other Americans as well, was a very emotional experience. I also was reminded how fortunate I am to be able to compete, and also that it always helps to be at the younger end of your age group!! I can’t wait to be 69, so I can “age up” to compete in the 70-74 year old age group! I must thank my “pod” of swimmers in Maui: Chris, my message therapist, Richard and Ben, my biking buddies, my friends Laurie and Craig, and all of my friends and coaches at the Carlsbad Masters for all of their encouragement as I was training. I see being active as an extension of leading a healthy life style. For me competition is always about having fun, doing my best, and accepting the outcome. As the saying goes in Desiderata “If you compare yourself to others, you may become vain or bitter; for always there will be greater and lesser persons than yourself”. So I encourage everyone to get outside, have fun, and see where your own personal journey might take you.

Maggie, thank you very much for sharing your story. I have wanted to interview you for a few years and it was well worth the wait. Laurie and I are honored that you are our friend, and TCSD is fortunate to have you as a member of our great club. Good luck in your future races and everything else you do. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or




courtesy of Theresa Helsel/Zealios

Is it possible to find a balance? Of course! No one should ever make you feel bad for enjoying the outdoors. However, it all goes back to a healthy respect for the sun. Here are some top tips to use when training & racing outdoors:


TIP #1:

Regardless of whether or not you are planning to spend time outside, get in the habit of using a daily sunscreen. You would be surprised how much sun you are exposed to during the day simply driving your car, walking through parking lots, or sitting near a window. Three requirements for quality sunscreen are: 1. SPF of 30 or higher 2. Preferably zinc and/or titaniumbased - Zinc and titanium are considered physical blockers which is great for sensitive skin, much better for the environment, and, best of all, they protect against both UVA and UVB radiation. There are some decent chemical blockers out there, but many do not protect against both UVA and UVB radiation. 3. A sunscreen that you actually like to use - You’ll be a lot less likely to use something that feels thick or greasy, so find one that feels good on your skin.


TIP #2: Try to exercise or enjoy the outdoors before 10am and after 4pm. Correct, not always practical when training for a full Ironman and need to get in a six-hour ride, there is little chance of this. When you know you’re going to be out in the sun, keep sunscreen in your bike box and reapply every two hours. Use UPF arm sleeves (Zoot Sports and DeSoto make really good UPF 50+ ones). Believe it or not, they actually keep your arms cooler.

3 4

TIP #3: Be aware of the skin on and around my face and wear a hat or visor, sunglasses and sunscreen to cover these areas. Always apply sunscreen to my face, ears, neck and chest. Women tend to experience a lot of sun damage on their chest so don’t forget to apply sunscreen there too.

TIP #4: When competing in a race, always take advantage of on course sunscreen. Most longer events will have sunscreen in transition, and I always keep sunscreen in my transition bag so I can easily reapply. It only takes a few extra seconds and it makes a big difference. There’s no reason to be both sore and sunburned after a race.


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TCSD'S TriNews, August 2019  

Triathlon Club of San Diego's monthly newsletter.

TCSD'S TriNews, August 2019  

Triathlon Club of San Diego's monthly newsletter.

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