Page 1



TCSD Contacts Board Members Volunteer Committee Weekly Workout Calendar


E OCTOBER CLUB TRIATHLON Saturday the 8th 6am registration opens 7am race start Location: Fiesta Island

OCTOBER CLUB MEETING TBD Refer to the Club’s website for the latest updates.

2 2 2 5

Member Profile Iron Finishers New Members TCSD Conversation

5 6 7 7

Coach’s Corner It’s the Law Food Sense Race Reports

14 16 17 18, 20, 25


lliot whooped when he ripped open the letter of invitation to participate in a new reality-survival show that would take place on a rugged peninsula in Central America. As an age-group triathlete with a number of podium finishes and a variety of outdoors skills, the upcoming adventure seemed to have been scripted for him. During the two-week event, the participants would vote to A Tale of Fictio eliminate one n person each day. Elliot felt certain he’d last through the first week or perhaps longer. Three months later, Elliot stood on the tarmac of a small, isolated airstrip with thirteen other participants and members of the production crew. Soon he boarded a helicopter for a short flight to the remote production camp near the sea. As he glanced around at the others, he surmised who the producers and audience probably expected to be among the finalists: a woman who could have modeled swimsuits, and a ruggedly handsome and muscular man who might have been Rambo or a U.S. Marine. At the end of the first day of filming and voting, the director announced the elimination of a woman named Dana. Elliot thought the decision was rather odd. She was rather quiet, but she performed well and helped others. Elliot had voted to eliminate Rambo, who was a showman

with an attitude. On the second day, Elliot participated in a surf rescue, earning him compliments from several participants. At the end of the day, his mouth fell open in disbelief when the director announced his elimination. What? I can’t believe this. Who’s doing the voting? He stormed off to his tent to repack his gear in anticipaJavor By Barbara tion of the flight that would transport the first three eliminated participants the following afternoon. He ate dinner alone, slept fitfully, and awoke early to explore the nearby mountains before the flight back to civilization. After donning his running gear, he jogged up a trail, trying to pound out his frustration and sense of failure. He crossed paths with Dana, the woman eliminated the first day. They griped together for a few minutes before Elliot asked if the trail led to the top of the low mountain that flanked the production encampment. “Yes, but you can’t see the camp from up there. It has a nice view of the sea to the west and a road leading to a coastal village about five miles to the north. I was thinking of walking there this morning, but I was afraid to go alone.” continued on page 19

Reality w o h S

CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 Send correspondence to the address above or contact President, Thomas Johnson. Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to:

NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague (858) 270-1605 Editor John Aspinall Newsletter Articles and Ideas Please send to Dean Sprague at and/or John Aspinall at Contributing Writers Richard Duquette, Barbara Javor, Deborah Jones, Steve Norman, Anna Weltman, and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at


Thomas Johnson

Vice President

John Hill


Wendy Harp


Mike Plumb

Sponsorship Director

David McMahon

(619) 987-8822


Stephen Banister Erin Hunter Steve Koci Dean Rosenberg Steve Tally

Bike Case Rentals

Bob Rosen

Bike Coach

Vanessa Homyak Mike Clinch Linda Rich

Club Historian

Ian Kelly

Club Tri/Cycling Gear: Zoca Gear

Ashley Paschall

Creative Team

Arch & Christy Fuston

Expo Coordinator

Karl Johnson

GP Race Points (Aqua, Du & Triathlon)

Dean Sprague

Ironman Coaches

Mike Drury Liam Thier

Membership Director

Bethany Sotak

Newsletter Editor

John Aspinall

Newsletter Publisher

Sprague Design

Open Water Safety Officer

Dave Huff

Race Directors

Ann Kelly Brian Wrona

Social Directors

Karl Johnson Your name here! We’re looking for additional volunteer(s)

Swim Director

Rachel Wills Erin Hunter

Swim Director, Open Water

Bill Dawson

TCSD Cares

Steve Tally

Track Coach, UTC

Jim Vance

Track Coach, North County

Mike Plumb

Track Coach, Winter

Tom Piszkin

(619) 668-0066

(443) 454-5260

(858) 270-1605

(858) 270-1605

Volunteer Director

Dawn Copenhaver (619) 867-2784


Youth Team Coach

Andy Concors

Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration.

Web Administrators

John Hill

Thanks for sharing!

OCTOBER 2011 2

Make sure you check out or subscribe to Kashi’s monthly eNewsletter



Olympic Distance Triathlon 1.5K Swim, 40K Bike, 10K Run




The swim will take place in San Diego Bay at BaysidePark in Chula Vista. The swim will be a one-lap swim.

BI IKE (Closed Bike Course)


The bike course will be a challenging and scenic ride that will weave its way through Chula Vista along a scenic, rolling course ending at Salt Creek Recreation Center in Eastlake, Chula Vista.

The run will begin on wide trails overlooking Otay Lakes. It will then continue into the Olympic Training Center and finish at Salt Creek Recreation Ceter. There will be some rolling hills.



$140 $155 $170 $190


before September 10, 2011 before September 30, 2011 before October 15, 2011 on October 15 & 16, 2011

Discounts - A 10% discount is available to TCSD Members, Active Military and Public Safety Employees. Discount codes will be provided upon request. Proof of membership is required.


Regiister ste s at Pullse Endurrance Sports and avoiid regiistr s ration fees and save 10% .



Sponsorship opportunities available: 619-656619 5222







Thursday October 13th, 6pm

Sunday October 16th, 8:30am

Monday October 24th, 6pm

Are you curious about triathlon, want to work out, race, and have fun with the Triathlon Club of San Diego, but are apprehensive because you don’t know anyone yet? Then this is your event! This will be a great opportunity to be introduced to the best Tri Club in the world, get to know other new club members, explore San Diego, network, find training partners, and learn the basics about the sport of triathlon! Did we mention free pizza & drinks? Non-members are welcome, no RSVP necessary!

The TCSD Real Beginners’ Bike Ride (18 miles) takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too! Non-members are welcome, no RSVP necessary! Helmets are MANDATORY.

Attention Beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ’intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME!

Contact: Erin H. and/or Steven B.,,

Schedule of Events: Bike Q&A: 8:30am Wheels Roll: 9am Contact: Gordon Clark, or

Location: Moment Cycle Sport 2816 Historic Decatur Rd. Ste 135 San Diego, CA 92106 (619) 523-BIKE (2453) map:

Contact: Questions or comments can be sent to your beginner coaches at

UPCOMING CLUB EVENTS TCSD Club Races Dates: November 5th Schedule: 5:30 set up begins 6:00 registration opens 7:00 race start Distances Swim: 700 meters Bike: 20K Run: 4 miles Location: Fiesta Island

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

Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real San Diego, CA 92130 map:


TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx. Rates per week: Single case $25 Double case $40 Wheel case $25

OCTOBER 2011 4

Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen

* all dates and events subject to change/cancellation without notice.



BEN HUNKINS Member since: October 2009 blog:

Monday 5:45 PM Ocean Swim in Carlsbad

Location: Tamarack Beach.

6:00 PM Group Run, 4-6 miles, all paces welcome. 6:00 PM Bay Swim in Coronado 7:30 PM JCC Swim Workout

Location: Movin Shoes, Encinitas.

Location: Glorietta Bay.

Location: Jewish Community Center (JCC) in University City

Fee based. Age Group: M30-34

Tuesday 6:15 AM Pannikin Bike Workout, Group ride

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

6:30 AM Bike Workout in Point Loma, Group ride

Location: Moment Cycle Sport, Liberty Station.

6:00 PM Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. 7:30 PM Master’s Swim

Location: Carlsbad High School,

Location: Solana Beach Boys & Girls Club 533 Lomas Santa Fe Dr. Solana Beach.

Wednesday 5:30 PM Mountain Bike Ride (Advanced), Year round

Location: Various, Penasquitos Canyon Side Park

(east parking lot). Contact: Dave Krosch, to be on mailing list. 5:45 PM Ocean Swim in Carlsbad

Location: Tamarack Beach.

6:00 PM Pulse Endurance Trail Run

Location: South Bay YMCA or a different trail head location.

6:00 PM Bike Workout in Coronado, Group ride

Location: Starting at Holland’s Bicycles.

6:00 PM Bike Workout in Cental San Diego, Coached session 7:30 PM Pool Swim in La Jolla/UTC

Location(s): varies, typically Fiesta Island.

Location: JCC, 4126 Executive Dr.

Thursday 6:15 AM Pannikin Bike Workout, Group ride

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

6:30 AM Bike Workout in Point Loma, Group ride 5:45 PM Open Water Swim

Location: Moment Cycle Sport, Liberty Station.

Location: Bonita Cove.

6:00 PM Spin Workout in South Bay 7:30 PM Master’s Swim

Location: Pulse Endurance Sports. (beginning November)

Location: Solana Beach Boys & Girls Club 533 Lomas Santa Fe Dr. Solana Beach.

Friday 6:30 AM First Light Ocean Swim

Location: La Jolla Cove.

7:00 AM Ocean Swim in Solana Beach 6:00 PM Ocean Swim

Location: at Fletcher Cove

Location: La Jolla Cove. March thru October. - Beginner friedly.

7:15 AM Bike Workout, Group ride

Pulse Endurance Sports, Chula Vista.

8:00 AM Bike Workout, Group Ride

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

Sunday 8:00 AM Ocean Swim

Contact: Mark Kenny for starting location (760) 271-2003

Location: Powerhouse Park in Del Mar.

8:00 AM Bike Workout, Group ride

8:30 AM Morning Ride in Coroando

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

When not training, I enjoy: Surfing, Golfing, Snowboarding and Tennis. Favorite Local Restaurant: Old Venice, Point Loma. Before I became a triathlete: A soccer player, motocross racer, surfer, snowboarder and tennis player… and still am. My first triathlon: 2009 Surf Town Triathlon. Favorite segment (swim, bike or run): Bike. Favorite event/tri: Oceanside 70.3 PR/Best race: My first 70.3 was Oceanside, it was a PR because it was my first. I had an IT band injury in my knee and couldn’t run one mile. Took two months off with no cycling and running to rest my IT band, only training was swimming. Showed up and raced... finished in 6:07 including 3x off the bike to stretch my hammy’s and doing the “shuffle” on the run. Looking forward to doing it again in 2012 healthy. Pre/Post event ritual: Awesome dinner night before a race.


7:30 AM Penasquitos Trail Run

Occupation: Technology.

Can’t race without: A bike, running shoes and a good attitude. Best advice: Don't take triathlon too seriously… it's suppose to be FUN! continued on page 6

Location: Candelas, Coronado.

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



Congratulations Iron Finishers! NEW MEMBERS, cont. Most embarrassing or disastrous moment: Showing up to my first triathlon without a wetsuit not knowing how much they help you on the swim.

Rev 3, Cedar Point/Sandusky, OH - Sept 11, 2011 Dean Sprague




1:07 5:32 3:46 10:32 16 1 303 Participants. Seconds and transitions not included.

My equipment: Wetsuit: Xterra Bike: Specialized Running Shoes: Adidas Equipment Wish List: A TT bike so I stop doing triathlons on my road bike, Garmin 310 XT, and a new wetsuit. Favorite Thing(s) About TCSD: All of the FREE Aquathlons and Triathlon races the club puts on... and food after! And of course all the VOLUNTEERS!!!




OV Rank



SHOW OFF YOUR TCSD What is a TCSD Spirit image? 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.

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Blair Cannon

I recently talked with Blair Cannon about his recent swim from Catalina to the mainland. Please join me as we get to know this amazing athlete and even better member of our community. Craig: What was your athletic background before triathlon? Blair: Individual sports has been a fabric of my family's existence for generations. My grandfather was a world record holder in track at UC Berkeley (1941). My father is an age group swim coach and two-time Kona finisher (’82 and ’83) and my mom was a national record holder in the 50 and 100-yard freestyle from the age of 12 through college. I started competing in the pool at the age of five and was exposed to a number of other sports along the way. I raced on the velodrome from age nine to 12, ran cross country and track at age 12 to 14, but never left the pool. I was a HighSchool All-American in the 100-yard breastroke (59.4), 200 Individual Medley (1:55) and 4x100 free relay and swam all four years at UC Irvine (NCAA Div 1) and posted a 44.8 (rolling start) in the 100-yard freestyle. Craig: How did you evolve into a triathlete and what was your first triathlon? Blair: When I was eight, I did the swim leg of an Olympic distance triathlon (Castaic Lake 1979) and did my first (solo) Olympic distance triathlon (Castaic Lake) at the age of 11 in (1982). I was a super skinny 11-year old and fairly fit from swimming twice a day, racing on the velodrome and running an occasional foot race. I coated myself, head to toe, in vaseline and swam heads up for the first half of the swim — partly because it was freezing (60F) and mostly because I was terrified of the (boogie)man at the bottom of the lake. I remember my dad's friends (four times my size and training for IM Kona) flying past me half way on the bike course lobbing remarks like… ”Cannon? What the hell are you doing out here?!“ It turns out that I was 2nd out of the water overall and

apparently gave myself a big head start on the bike. I would eventually get passed by more people on the bike course than anyone else in the race (this trend would follow me throughout my triathlon career). I finished the bike at the same time as my father, who tried to encourage me to join him for the run. I told him that I was waiting for my buddy, Tony Germaine, and that I’d see him later. I proceeded to devour three bananas, a granola bar and an orange in T2 and then run/walk most of the run course with Tony. When we had the finish line in sight, we decided to make a mad sprint for it and (unintentionally) passed my father in the final few meters. Dad rode his bike home from the race that day and continued training for Kona. Later on that year, I proudly stood on Alii drive and watched him finish his first of two Hawaiian Ironmans. Someday, just like my dad, I wanted to be an Ironman. Craig: You are one of the lucky people to win a lottery slot for Ironman Hawaii. In fact, you won the lottery twice. What were your Hawaiian Ironman experiences like? continued on page 8

WELCOME NEW TCSD MEMBERS Jorge Ayala David Barnette Curtis Battle Neola Benedek Micheal Bennett Belinda Bird Diane Bricco Jason Bunch Louie Angelo Casranares Patrick Cornelison Gregory Ericson Nathan Fabian Anita Flores Jon Gador Julie Glance Chris Greenland Kimberly Hayford William Hedrick Paul Jackson Richard Jarrin Peter Johnson Caitlin Keenan Elizabeth Lam Danielle Lipparelli Meghan Livoni Alexis Long Richard Martin Hollan McBride Amitis Memar Emma Moore Mike Moore Sarah Oswald Scott Perrin Roland Poppler Jessica Pruden Wendy Ratner Jerry Reimers Irene Rosenthal Timothy Ryan Mariam Sadri Keelin Shaughnessy continued on page 8


TCSD Conversation, continued NEW MEMBERS, cont. Shayna Slebioda Rachel Smith Rudi Stockalper Jackie Stuart Delanie Tasto Roger Turnell Maureen Wade Jana Wiemann Henrik Wiss

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Blair: I won a lottery spot and had the opportunity to compete with the best in the sport in both ‘03 and ’04. In 2003, my 2nd IM-distance ever, I really went after the swim. I was thinking ”…this is the chance of a lifetime and who knows if I'll ever be back—go for it! “I was absolutely anaerobic within the first couple of minutes as I chased the pros down (they got a ~50 meter head start) and ultimately exited the water in 50 minutes; 20th overall, first amateur. The cheers were quickly replaced by shouts of “on your left” for the next six hours. It had been 21 years since my first triathlon, but some things don’t change. I finished in 11h 10m and went straight to bed. 2004 was much more entertaining. I tried to take a more balanced approach to the race (read: don't sprint the swim, watch my pace and fueling on the bike and put it all out there on the run). Everything was going fine until I got stung on my penis (yes, you read that right) by a bee just after the turnaround from Hawaii. From experience, I know that I'm highly allergic to bees and needed to back off (the pace) and make sure that I was okay. During my next rolling potty break, I quickly realized that I was in trouble; it felt like I had a flame thrower strapped to my waist. Painful. With five miles to go in the run, I opted to stop consuming fluids and reduce the likelihood that I would have to pee again and endure the pain. The next thing I know, I’m in the medical tent staring up at a nurse who said “Blair, you've had two IV bags and seem to be doing much better now. Please, tell me what hurts the most so that I can help you with it”. Apparently, she was not prepared

to hear that my (penis) was killing me. She gave me a quick laugh, said “that's cute” and had me packed up and out of there in two minutes. Finish time: 11h 29m. My first IM was Ironman Vineman in 2002 (Finish time: 12h 35m). My fourth and most recent IM was in 2006 at Arizona (Finish Time: 11h 35m). It was there that I promised myself that I would find a new inspiration before I attempted long distance endurance events; doing it for myself was no longer enough. Craig: Out of all your career swimming and triathlon

races, what single race was your best performance? Blair: Men’s (age five) 25-yard butterfly. We were lined up behind our lanes ready to go... and then I soiled my Speedo just seconds before the start (read: flu/bad tummy). I quickly emptied my Speedo on the deck, they had me switch lanes, I remained focused and won the race! Secret sauce (no pun intended): I was the only kid that could manage to get across without taking a breath. My mom still denies that the bad tummy episode ever occurred. Craig: What accomplishment gives you the most pride? Blair: In 2009, my good friend, Mike Faiola, and I backpacked

the John Muir Trail (~200 miles from Tuolumne Meadows to Whitney Portal) in 11.5 days. Nine mountain passes, miles of snow and >60,000 feet of elevation gain (and loss). For me, this was the perfect combination of adventure coupled with an enormous physical and mental challenge. Craig: How did you get introduced to Monarch School? Blair: As a board member of the Great Friends Foundation (GFF), I was introduced through mutual friends to Monarch School. There are similarities in what GFF is doing for at-risk youth and what is happening at Monarch School. I have wanted to do the Catalina Channel swim for awhile, but it wasn’t until I toured the school that I realized what my true motivation was going to be. As soon as I met the kids and understood what they have to go through just to get in the door every day, I wanted to make this swim a successful fundraiser for Monarch and GFF. Craig: What would you like people to know about Monarch School that they might not be aware of? Blair: I was shocked to learn that over 13,000 kids are homeless in San Diego County! The Monarch School has a public/private partnership with the San Diego County Office of Education, relies on community outreach to provide such amenities as showers, clean clothes and multiple meals a day, including two dinners a week, for the students. These are the kind of kids that are living with multiple families in a hotel room. They could be living in a car. We know some of the families actually live in the bushes in Balboa Park. These children are in crisis all the time. But when they come to Monarch, unlike going to a regular school, they don’t have to explain why they can’t bring another kid home to meet their parents. At Monarch, everybody understands, so the children feel safe there. The coolest thing is kids are kids. When you see them at Monarch, no one would ever know that they are homeless. They’re eager to learn, happy to be there. They’re upbeat and optimistic. Monarch School is helping to break the cycle of homelessness by eliminating all barriers to a quality education and regular school attendance. It supplementing students’ basic needs, including food, transportation, toiletries, clothing and access to shelter. Monarch is the only public/private school in the US that serves children impacted by homelessness. Monarch School is looking at the future of education and hoping to effect change in education for at-risk youth. I’m really proud to have the Monarch School right here in San Diego and I think everyone else should be as well. Craig: Tell us what the Great Friends Foundation is about. Blair: In 2008, Scott Kaplan and Billy Ray Smith (hosts of the Scott and BR show on XX1090 from 6-10AM) founded Great Friends Foundation with the notion of giving back to the San Diego community. We support a diverse community with programs and funding with a special focus on military, education, challenged individuals and low-income families. We created a scholarship program to recognize and support graduating seniors of San Diego County Military. continued on page 10



B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego Discount: 10% off parts and accessories.

Hi-Tech Bikes Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Discount: 10% bikes and wheels, 15% off accessories.

TCSD Conversation, continued Each year, we give out two $20,000 scholarships to students who excel in leadership, academics and community service; a small way of saying thanks to our military for their service. Craig: What was your training like to get ready for the Catalina Crossing?

Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE Discount: 10% off product, labor excluded.

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OCTOBER 2011 10

Blair: Fun, and contrary to what I expected, not lonely. There's an enormous community of friendly (pool and ocean) swimmers here in San Diego. I was lucky enough to train with a friend, Derrick Wong, who was the same speed as me and who was preparing to cross Catalina Channel on Sept 14th. I needed to find a way to get comfortable being in the water for four plus hours in a variety of conditions – sans wetsuit. I kept the plan fairly simple. The goal being to ultimately swim 21-miles in one day, I started off by trying to log 21-miles in over a full week. By April, I was swimming +/- 18 miles per week with a longer (8-10km set on Saturdays). By May, I was swimming ~ five times per week, almost exclusively in the La Jolla Cove, with my long swim (6 to 8 miles) on Saturday. My longest week was 35 miles (all in the La Jolla Cove) and my longest swim was 11 miles in 60F water with no wetsuit. I was advised to get a couple of 15-milers in but my shoulders were tender and given my

short span by which I could train for this swim, consistency and good health was more important than epic workouts; I didn't want to overtrain. I started my taper three weeks out and focused on keeping my feel for the water. Craig: What was the actual swim like? Blair: I was filled with anxiety for several weeks beforehand and really wanted to show the kids (at the Monarch School) that we can accomplish anything we want in life if we work hard and stay committed. Frankly, I was afraid of failing and that's not the message I wanted to leave with these kids. This swim was a big stretch for me. I had never swum in the dark before and was concerned about hypothermia. I assembled a crew of close friends that could swim and/or kayak, (Lou Wilson, Mike Faiola, Gavin Miller, Derrick Wong and Brian Judd) a couple of officials (including the famous International Hall of Fame channel swimmer, Anne Cleveland) and my six-month pregnant wife, Kelsey. John Pratt, Producer for XX1090, was also on the boat to capture some video and provide live updates on the radio show. We hired the best crew/boat in the channel swimming business (Outrider, San Pedro), left the dock at 9pm and headed over to Catalina. During the ride over, I tried to sleep (no chance) and thought... “geez,




this is a long boat ride”. We pulled into Doctor's Cove (an uninhabited cove North of Two Harbors) and backed in as close as we could and got the kayaks and feeding system situated. The cove was smooth, pitch dark and teaming with sea life (seals, flying fish, etc.). The plan was to have my buddy, Lou Wilson, kayak alongside me the whole way (he’d never kayaked before, and was recovering from a major knee surgery two weeks earlier), but I knew he was the man for the job. My guidance to the crew was to feed me every 30 minutes and don’t tell me how I'm doing until I ask. I've always worn a watch in the past, monitored my heart rate, speed, etc., but figured that these things were irrelevant in the channel. I had no idea how long it would take or what it would feel like. I needed to stay in the moment, focus on my fueling, enjoy the adventure and, no matter what... finish! I chose not

to wear a watch. My wife, Kelsey, was in charge of keeping time (for feeds) and ensuring that I had a support swimmer in the water when needed. You're allowed to have someone swim alongside you for an hour at a time and no more than three times (per swimmer). My crew was ready and I was surprisingly calm. At midnight, I jumped into the 66F water with my DeSoto Forza tri shorts and swam 100 yards to the beach, stood on dryland and waited for the words from the officials that I could start. “Okay Blair, Go!”. I had the boat on my left and Lou (the roaving aid station) somewhere on my right. The boat was in charge of navigating the channel accommodating for freighters, changing currents and wind swells. We had a 1/4 moon that night, so it was virtually pitch dark. The color of the sky and the water were the same – black. Lou had bottles of water, an Ironman Protein continued on page 20


Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 Discount: 10-15% off.

The Triathlete Store 14037 Midland Rd Poway, CA 92064 (858) 842-4664 Discount: 10% off CODE: Available on TCSD Member Discount web page.


BreakAway Training Contact: Felipe Loureiro email: Discount: Discounts on groups workouts.

Energy Lab Training Contact: Trevor King email:

The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 Discount: 25% off select testing services. continued on page 14


SPONSORS OF TCSD Gleason Endurance Coaching Contact: Bill Gleason

Infinite Running Contact: Rob Hill Discount: 10% off of all training programs

PedPowerPerform Lab Bike fitting featuring Retül and pedal stroke analysis/coaching. (858) 270-1605 Discount: yes, call for details.

Sergio Borges X Training (858) 558-1337 Discount: 15 to 20% depending on training program.

Training Bible Coaching Contact: Jim Vance (619) 886-3227 Discount: $50 off all start-up fees and clinic/camp discounts announced as happening. continued on page 15

OCTOBER 2011 14

COACH’S CORNER: What is Mental Toughness? By Anna Weltman

Many people would like to think of themselves as “mentally tough”. They would also like others to think of them that way. But do they really understand what makes a person “mentally tough”? Winners are ‘tough’. But what does that mean? Mental toughness is a huge topic among athletes in their pursuit of being the best they can be. Coaches and sport psychologists debate and even argue over what it really consists of and how best to ‘teach’ it. It is a desirable characteristic for an athlete, but it is very tough to define accurately and therefore difficult to ‘attain’. One way to look at it could be in terms of a ‘state of being’ which implies strength, ability, and understanding. This state of being is everchanging, depending on the condition and development of the athlete, new things they learn, and changes that their bodies experience. Mental toughness is psychological. It is the commitment that helps you ‘stay in there’ when the repetitions of the exercise begin to burn

your muscles; it’s the belief that you can exceed your previous race time; it’s the emotions and attitudes that an athlete possesses and controls according to his or her situation. Becoming mentally tough cannot be ‘created’. It doesn’t take place on demand. Neither can it be ‘swallowed in gel form’! It can, however, be enhanced by using sport psychology exercises such as self-talk and confidence-building. This is where good coaching and sport psychology comes into play. Ten factors to think of when considering mental toughness: 1. Determination 2. Commitment 3. Motivation and desire (and the ability to call these up) 4. Conditioning (overcoming physical or emotional pain/hardship) 5. Confidence and belief in ability to achieve goals

6. Readiness to perform 7. Distraction control and dealing with adversity or failure

Relaxation ■ Manage overwhelming anxiety, pressure and tough emotions with relaxation techniques.

8. Focus control (shifting focus of attention as necessary)

Use relaxation to induce readiness and keep perspective.

9. Managing anxiety, pressure and other emotions

Mediation is helpful for goal-setting and finding balance.

10. Finding balance and keeping perspective

Not Only For Athletes! It is desirable to develop mental toughness in sport to help bring about more success and achievement. However, not only athletes are ‘tough’. Look around at people who have to hone these skills just to survive each day. Folks raising difficult children, taking care of sick loved-ones, or wheelchair-bound individuals negotiating every curb, surface, door, and hallway in order get in and out of a building. People working difficult and sometimes lifethreatening jobs such as police, military, or corrections - or your neighbors who don’t ask for help when they lose their jobs, their homes, and their savings. Despite all the definitions and descriptions, this is what mental toughness REALLY looks like!

How does being mentally tough benefit you? ■ Ability to persist through difficult tasks and difficult times, even when the rewards and benefits are not immediately forthcoming. ■

Ability to maintain focus and resist distractions, whether the distractions come from the environment or from within (the athlete).

Ability to regain focus when concentration is lost during competition.

Ability to perform in the “here-and-now” without regard to either past or anticipated future events.

Helpful tools for athletes working on mental toughness: Self-Talk ■ Maintain self-confidence during difficult times with realistic, positive self-talk. ■

Use ‘self-talk’ to regulate thoughts, feelings and behaviors during competition.

Mental Imagery ■ Use imagery during competition to prepare for action and recover from errors and poor performances.

Anna Weltman is a sport psychology consultant who works with athletes to develop motivation, confidence, focus, and emotion-control using mental training skills such as visualization and hands-on situational training. She can be reached at: or by logging onto


Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 Discount: 10% for first month of standard coaching package.

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The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.


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OCTOBER 2011 16

As a bicyclist, your first reaction after being victimized by a “road rager” is probably to demand their arrest. In many cases this may actually be an appropriate course of action. But, what do you do after that? There are two ways you can proceed with your case: civil court or criminal court – many bicyclists prefer to pursue only criminal charges. But it isn’t always best to limit yourself, as you cannot recover non-economic damages (like pain and suffering) in criminal court. Further, any restitution orders issued by a Judge aren’t covered by insurance (California Insurance Code §533.5). Plus, if you work to show that the driver’s road rage was an “intentional act”, his insurance may exclude coverage of the event, as intentional acts are not covered by insurance (California Insurance Code §533). The bottom line? It is easy to put a lot of work into cases against drivers with road rage and get very little in return. But there are things you can do: Argue the driver’s acts of road rage were reckless and malicious, and report the driver to the DMV for license revocation. Reporting the driver with road rage to the DMV for license revocation will often result in a “re-examination” of the motorist’s driving privilege (California Vehicle Code §§12818 and

By Richard Duquette, Esq.

13800). Your legitimate report of road rage could make the road safer for you and other bicyclists like you! For more information on this strategy please refer to my article “DMV Justice” at Arguing that the driver’s acts of road rage were reckless and malicious will keep your civil case alive and also help you to establish punitive damages (See California Civil Code §3294). Although the punitive damages themselves are not covered by insurance policies, the underlying cause of the action is. Your civil claim will be enhanced, not damaged, by this strategy. So, pick a justice strategy carefully. The wrong argument could be ineffective and a waste of time and resources, but the right one could maximize your civil damages and make the road a safer place. If you’re injured, hire an experienced trial attorney. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500 or email:, web: Editor’s note: Check out this video at

FOOD SENSE: Chocolate You can still eat healthy and enjoy chocolate! What? Though in the past, chocolate has been demonized by the health industry; we now know that chocolate can be beneficial to your health. These benefits are from flavonoids found in

chocolate, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to conditions such as heart disease. The darker the chocolate; the less sugar and/or milk it has and the more flavonoids it contains. Dark chocolate has a high concentration of antioxidants (nearly eight times the number found in strawberries). Enjoy the following recipes for a tasty dessert or snack (although I’ve been know to eat them for breakfast), an ooey-gooey gluten-free chocolate walnut brownie made with black beans (with a vegan option). Walnuts and flax seeds are included in the brownie recipe for a healthy dose of omega-3s.

Difficulty: Easy Servings: 12 Brownies Prep time: 10 minutes Ingredients 1 15 oz. Can of Black Beans, rinsed 2 Eggs 2 Tbsp. Ground Flax Seed 3 Tbsp. Water 4 Tbsp. Canola or Coconut Oil 6 Tbsp. Cocoa Powder 1/8 tsp. Salt 2 tsp. Vanilla 1 Cup Sugar 1 tsp. Baking Powder ½ Cup Walnuts ½ Cup Dark Chocolate Pieces You can make these vegan by substituting each egg with 1 Tbsp. of ground Flax Seed and 3 Tbsp. Water

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Preparation Preheat oven to 350 F Grease 8 x 8 inch baking pan In a Blender or Food Processor, Combine Black Beans, Eggs, Flax Seed, Water, Oil, Cocoa Powder, Salt and Vanilla and blend until smooth Fold in ¼ Cup Walnuts and ¼ Cup Dark Chocolate pieces Top with remaining Chocolate Pieces and Walnuts Bake for 25-30 minutes Leslie Myers is the owner of Foodsense, Now; company devoted to the education and production of healthy cuisine. A graduate of the Culinary Institute of America, Leslie teaches culinary classes in Southern California; is a frequent guest on San Diego Living; and writes about food and triathlons on her website


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Kashi Free Newsletter: continued on page 18


RACE REPORT: Lifetime Chicago Triathlon (Sprint)

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Brian Long Realty Contact: Brian Long (760) 415-3329

Competitor Magazine

Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette (760) 730-0500 or (800) 464-4123 Discount: Refer to TCSD Member Discount web page. continued on page 19

OCTOBER 2011 18

Location: Chicago/Grant Park, IL

Deborah Jones F 40-44 Chicago! Here for a conference that just happened to coincide with the famous Chicago Triathlon. What luck! According to race organizers, it is the world’s largest triathlon with nearly 10,000 participants competing this year. Distances include SuperSprint, Sprint and International. For the hardcore, there was a Triple Challenge for racers to complete all three: Supersprint (held on Sat.), Sprint and International (back to back on Sunday). They also had a kids tri with two AGs, younger kids and older kids, also held on Saturday. The International distance © ASI Photo included a relay option as well. My husband, Brian, and I did the Sprint distance on Sunday. The Course (Sunday races): Swim: 750m and 1500m in Lake Michigan along the marina wall between the Chicago Yacht Club (CYC) and the Shedd Aquarium. Bike: 22k north along Lakeshore Dr., turnaround at Foster through the median. One loop for Sprint, 2 loops for the International (40k). Run: 5k run south toward the aquarium with the first mile on the grass between the water and the bike path. Miles two and three were around the Shedd to Soldier Stadium and back. Two loops for the International (10k). Transition was on the grassy-knoll at the end of Randolph on the lake just up from the CYC. There were 53 waves, the first sixteen were for the Sprint. Transition opened at 4:15am and closed promptly at 5:45am. The first wave went at 6am; Pros were last. Race Report: Always early and dark at these races. iPhone alarm and hotel phone sounded at 4:10am. We

stayed at the nearby Hyatt approximately 2/3 of a mile from transition. After a light breakfast and getting all geared up for race day, we headed out by bike with our TYR backpacks. We had scoped out a route the day before in order to navigate in the dark, and avoid the tricky double decker roads in the area by Wacker, Columbus, and the Lakeshore bridge. We ended up simply riding down Michigan Ave to Monroe and over to the the water-edge from there. The other thing we’d done the day before the race was get in the water to test the temp, etc. The water was a comfortable low to mid 70s and surprisingly fresh. Even with my wetsuit though, I wasn’t as buoyant as I am in salty-ocean water. So, even though it was warm enough to swim without a wetsuit, I opted to swim with it but just my short-sleeved. The weather was a perfect 69F early on race morning but it was pretty darn windy (probably 10-15 mph). Consequently the swim was very choppy. Plus since the swim was parallel to the marina wall, the waves created more waves as they slapped up against the wall and back out. Add hundreds of swimmers to that and it was like a washing machine out there. The good thing though was being that close to the wall, meant it was easy to swim straight and on-course, at least for me. This race is “famous” for its really, really, long swim out (run-out) to the transition area, approximately 450 yards. The timing mat is by the bikes so the actual in-water swim time gets obscured by this. I’d read about this aspect of the race so I was prepared, at least enough to stash some aqua-shoes near the swim out. Actually there were hundreds of shoes there. I’d put mine in a bright red plastic bag and up on ASI P hoto

Mayésa contact: Jane Adolph

Date: August 28, 2011





a wall by bathroom block. When I stopped to put them on, I also took the opportunity to take my wetsuit off so I could run better. I also thought it would be easier to take off wetter than wait until I reached my bike. All in all it took me over 24 mins start to finish for the swim but I have no idea how long the actual swim was unfortunately. The bike was pretty straight-forward. I’d learned from the course talk at the expo to have my bike in low gear, as there was a hill getting onto the Lakeshore bridge very shortly after mounting. Also explained at the course talk was this race is a ride-left, passright race. Out there though you could tell that everyone didn’t know that, so it was a little chaotic. Luckily the road was wide (two out of three lanes for the race with very light traffic in the other lane). I’d read in past year’s race reports that the road conditions were not great, i.e. potholes and other potential hazards. Well I’m happy to report that most of the road had been re-paved in the last year (part of the stimulus funding) and it was smooth sailing! So consequently the bike part of the race was excellent apart from the strong headwind, but what does one expect - it’s the Windy City after all! My bike time for the 22k was over 47 mins or 17.2 mph. I’m happy with that. I’m also happy our bikes arrived on-time and without damage or a lot of expense via FedEx. That was a good way to go. Transition to the run went smoothly. Out over the mats and along the grass for the first mile south toward the Shedd Aquarium past the swimmers and lots and lots of spectators. There was only one mile marker at Mile 1, then it seemed before I knew it, the cheering volunteers were shouting “almost there - just around the corner.” Wow - that went fast! There it was - the finish line… and a beautiful FINISHER MEDAL! I love finishers medals. My run time was over 30 mins so a little under 10min/mile pace. Not as fast as the Club aquathlons but I’m happy with that! Total time 1h 51min and 31 out of 87 in my AG. Wow that’s very good for me ... but I know it really has to do with the field. Still, it’s a nice boost! I had a few call outs too from the crowd - Go San Diego and Go TriClub - since I was bedecked head-to-toe in TCSD garb. Post-race perks included a hot meal (scrambled eggs and potatoes or hamburgers) and (soda) pop, plus the usual bananas and bagels. There was a nice cover band playing popular tunes for racers and supporters. Nice touch! Also nice was reading in the Chicago Tribune the next day that the new Mayor of Chicago, Rahm Emanuel, did continued on page 28



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RACE REPORT: 70.3 World Championship Date: September 1, 2011 Oak Hill Software Contact: John Hill

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continued on page 20

OCTOBER 2011 20

Location: Lake Las Vegas, NV

Susan Norman F 70-74 The latest World Champions 70+ triathlete in the world‌ Susan Norman, age 71, who resides and trains in Mission Beach and a recent member of Triathlon Club San Diego just won her age group. She finished the 1.2 mile swim, 56 mile bike ride and 13.1 mile run in 8hr 7min in her second half iron distance triathlon. Susan has been active in the San Diego running scene for many years, but only got active in long distance triathlons last year. She won her qualifying spot for the 70.3 World Championship by finishing first at Oceanside earlier this year. Additionally, in the last ten months Susan has competed in six half marathons, winning first place in five of the six, took second place in her age group at the San Diego Rock and Roll Marathon in June, 2011 amd won her age group

in the San Diego International Triathlon. Susan does most all of her 40 hours of weekly training here in Mission Bay and at the Wavehouse Athletic facility. Presently, she is feverishly preparing for the upcoming IM World Championship Triathlon. She earned herself a qualifying slot to this event at Oceanside 70.3 also. Having never attempted this distance before she has enlisted the services of a local swim coach, local bike coach and a noted World Champion athlete/triathlon coach from Michigan. Susan is one of three 70+ women to be entered into this event and at 71 appears to be the oldest female entrant to compete, that I can determine. As her husband and a previous Kona participant, I can tell you that she is very excited to be in this event and is very capable of winning her age group.

Reality Show, continued “I’ll walk with you, but first I want to run to the top. Shall we meet in awhile at the tents?” She nodded and left, walking down towards the camp. Elliot reached the peak a short while later and savored the view for a few minutes. He was descending at a trot when he heard a voice. “Help! Help!” It was Dana. He bounded down the trail. “Where are you?” he called. “Don’t come down! Stay where you are. I’ll find you.” He heard desperation in her panting voice and saw her look of panic a minute later. She could barely speak as she tried to catch her breath. “Soldiers. Scores of armed soldiers invaded the camp. They’re terrorizing people.” She took several gasps of breath. “I outran a pursuer.” Huff, puff. “We need to get help.” “The closest people are in that village we saw from the mountain. I only speak a few words of Spanish.” “I speak a few words too. We’ll manage. It’s our only hope. There’s no way to return to the airstrip without passing through the camp.” They descended the rocky trail until it forked, where they followed the path that veered to the north. Soon they arrived at a rough, dirt road paralleling the shoreline about a hundred yards from the water. They agreed the track would lead them to the village. “We need to be careful,” Elliot said. “I’m worried the soldiers may have invaded the village too. We’ll get there faster if we run.” She nodded, and they took off at a moderate jog. Closer to the village, a path left the road and led to a rocky beach in a quiet, protected cove untouched by the crashing surf they had experienced near the camp. “It’s only about a quarter-mile to the village by water, but considerably longer by the road that follows the bay’s contour,” Elliot said. “From this distance, I don’t see any people over there. Do you?” “No, it seems almost deserted. I’d expect to see fishermen out, but all the fishing boats seem to be at the dock. It’s a little strange, isn’t it?” Elliot studied the scene. “If you can swim, it’ll take about ten minutes to reach the docks. If it seems safe, we can go ashore. Someone must have a telephone.”

Dana paddled the breast stroke while Elliot remained a few feet away, just like a swim buddy in a triathlon. The water was warm and clear, a pleasant break from the tropical humidity. Shortly, they reached a connected pair of low docks where dozens of small fishing boats gently bobbed at their moorings. Glancing around, Elliot spied an old man on one of the docks. With Dana’s nod of agreement, they swam toward him. “Buenos días, señor,” Elliot said while treading water. “Buenos días,” the man said. Elliot couldn’t understand the rest of his words. “Donde está everyone?” Elliot swept his arm toward the village. The man grinned, revealing several missing teeth. He spoke for about a minute in Spanish, but Elliot recognized only a few words. “Soldiers. Bang bang,” Elliot said. He gestured shooting a rifle for a moment before he started sinking while treading water without his hands. “Sí. Soldados. Bang bang. Hollywood.” Elliot glanced at Dana. “Hollywood?” “Americanos, soldados, Hollywood, dollars?” Dana asked. The man kept grinning while rubbing his fingers together in the universal gesture of money. “Todos,” he said, gesturing towards the village. Hollywood hoy. No Hollywood mañana. Muchos dolares.” Elliot and Dana stared at each other. “The producers must have paid the villagers to pretend they were soldiers today to terrorize the show’s participants,” she said. “To bring excitement and sponsor money to the show,” Elliot said. “And a heart attack or two to the contestants.” Elliot shook his head. “Those SOBs. Come on, let’s go back and hatch a plan to expose this fraud once we get there.” He turned to the old man. “Muchas gracias.” The man gave them a salute and a gaptoothed grin. They swam and walked back to the camp while formulating a plan. “I think the director eliminated us right away because he was afraid we’d figure out the hoax,” he said. “We should enter the camp with take-charge attitudes. If the soldier-actors are still there, we won’t need


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Reality Show, continued SPONSORS OF TCSD

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to disarm them. They might fire some blanks, but I’m sure they weren’t given bullets. If you’re scared, let me do it.” “I’m game. Let’s do it as a team.” They found the show’s participants, production crew, and director corralled with their hands tied behind their backs. When the soldiers jabbed Elliot and Dana with their rifles and ordered them to surrender, the two refused. “Look at that,” he said under his breath. Along with rifles, several soldiers carried video cameras and were recording the events. “The soldiers are paid actors,” Elliot bellowed. “They’re filming your reaction to terrorists. It‘s a hoax—another way for the producers to make more money at your expense.” He grabbed the soldier jabbing Dana and shoved him away, telling her to start untying only the participants. Elliot glanced at the one he called Rambo, who was smiling. For a brief moment he wondered why Rambo hadn’t resisted the soldiers with all his bravado. “Don’t untie Rambo,” he said. “He’s a paid actor too—a really bad one.” Within minutes, after Elliot had a few shoving matches with the so-called soldiers, they freed

the other eleven participants. The unmistakable whop whop of an approaching helicopter caused everyone to turn and look. The chopper was apparently the signal for the soldier-actors to stand down, because the villagers dropped their weapons and peeled off the military uniforms they wore over t-shirts and shorts. Without further fanfare, the rag-tag army left the encampment. “That bird is our ride out of Dodge,” Dana told Elliot. “I’m ready to leave this place and spend the next two weeks on a quiet, tropical beach. You’re welcome to join me.” “Thank you. I’d like that, but not quite yet.” He pointed to the cluster of angry show participants converging on the director and several of the crew. “Grab one of those cameras,” he said while picking up one the soldiers had left behind. “Let the filming of the real reality show begin. I always love a photo finish at a race.” “A race?” “Sure, today’s triathlon—running, swimming, and overthrowing an army.” He grinned. “Triathlon, Hollywood style.”

TCSD Conversation, continued Recovery drink from PowerBar and CarboPro. My default feed was the PowerBar drink unless I shouted something else in between strokes. One-hour into the swim, the water was 61F and my kayaker was having trouble staying in the kayak (it was choppy!). Our feeds were less than smooth in the beginning, but I knew we’d work out the kinks. Each 30 minutes, Lou would turn on his headlamp, signaling “feed time“ and drop a bottle in the water alongside me. I’d take a few swags, drop it and keep swimming. I was mentally prepared to suffer. I just didn't think it would happen so soon. At 2am, I was not keeping my fuel down (sea sickness), was getting stung by jellyfish, fish were bumping up against me, I took a full feed bottle to the face (read: fat lip) and the water had dropped to 61F (I was cold). My first two hours were hard and I still had ~ four hours to sunrise and a long way to go. This was daunting. Something had to change.

I decided to focus on the things I could control: my pace, my fueling and most importantly, my attitude. I picked up the pace slightly to generate more heat, I shortened my feeds to ~10 seconds and I started to appreciate the moment. I would send cheerful glances to my wife on the deck while swimming and began thanking my crew. They were doing great. The plankton had bloomed, so everytime my hand entered the water, the phosphorescents would light up and my body was virtually glowing in the dark. Awesome! I decided that the jellyfish were there to help keep me awake and focused. Everything for a reason, right? I re-focused on my technique and focused on what I would need as fuel at my next feed. The support swimmers started their rotations in one hour increments. Very helpful. It was 4am and I was doing better. I wasn't getting any colder and I was getting my calories to stay down. My (pregnant) wife was on the deck at the railing the entire evening continued on page 27

OCTOBER 2011 22


CYCLISTUS ADDICTUM MATING CALL: “On Your Left!” DIET: High-energy drinks, fruits, nuts, and a beer now and then. NESTING HABITS: Usually in garages near their helmet, gloves, bike, and jersey. DISTINCTIVE MARKINGS: Road rash and overly-developed quadricep muscles. Often seen wearing cleated shoes, with sunburned arms. NICKNAMES: Called Tri-Geek or Wheel Sucker.

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RACE REPORT: USA Triathlon Age Group National Championships Date: August 20, 2011

Location: Burlington, Vermont

Craig Zelent M 45-49 On August 20th I was privileged to be one of 16 TCSD members who competed in the USA Triathlon Age Group National Championships in Burlington, Vermont. At stake was my number one goal for the year - to qualify for the 2012 Triathlon World Championships in Auckland, New Zealand. The top 18 in each age group earn a spot on Team USA. Race day conditions were perfect. The skies were clear and temperatures were in the low to mid 80's by the finish of the Olympic distance race. The 1.5K (0.93 miles) swim was in Lake Champlain. The water temperature was 76 degrees so it was a wetsuit legal race. Nobody wanted to be left behind so everyone wore wetsuits. It was an ”in water” start as opposed to a beach start. The course had both right turns and left turns. The big challenge was swimming into the glare of the sun, but I did a reasonably good job of staying on course. My swim time was 24:26 (1:38 pace per 100 meters) which put me in 33rd place. My wife, Laurie, was counting the green caps from my age group and so she was able to tell me I was 33rd out of the water. The 40K (24.8 miles) bike course was very fast. It was fairly flat with some moderate rolling hills. I would have preferred some steeper climbs, but I was glad there were at least some hills. Despite being in a northern town, the road surface was actually very good. We were warned at the prerace meeting the 14 draft marshalls would be out in full force on motorcycles. The race must have been pretty clean as only three guys in my age group got

penalties. I felt like I biked really well and was pleased with my bike split of 1:07:03 for a 22.2 mph average speed. While the race was on it was so hard to even guess what place I was in at the end of the bike. I was guessing 35th place. Now that I analyze the results I see that I got off the bike in 47th place - oh no! When did all those fast guys sneak by me? I had the 65th best bike split. Thank goodness I was not aware of this during the race! The 10K (6.2 miles) run course was going to be very challenging right from the start. We had a steep hill for the first half mile. I threw it into overdrive and cranked my way up that hill very aggressively. From there on the course seemed pretty easy, but I was at my limit. I could see I was having my best run of the year as every mile clicked by in under six minute pace. At mile three I got passed by two guys in their 30’s. They were just barely better runners than me. I took full advantage and paced off them all the way to the finish. My run split was 36:41 (5:55 pace per mile), good enough for the 4th best run of the day. I finished the race in 2:10:35 which was my time goal. I felt really good about everything my months of training and the aggressive way I executed on race day. I learned after the race that I placed 22nd out of 120 men in the 4549 age group. Somehow I passed 25 guys on the run! And the really good news that I would have placed 11th among the men age 50-54. Because I will turn 50 in 2012 I was effectively racing the men 50-54 for one of

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OCTOBER 2011 26

TCSD Conversation, continued where I could see her. Actually, I could see who was getting warmed up to swim, who was probably sleeping and who was tossing their cookies. At 5:30am, I could see signs of daylight. I finally asked “so, how I am doing“, thinking to myself… I better be over half way done with this. Lou told me that I was was crushing it and that I had only 2.3 hours to go. Really? That can't be. He must’ve said 3.3 hours? I double checked at 6am and my Kelsey told me “good news. You're on track to break the record (8h05m) and that you only have two hours to go. Talk about a boost of adrenaline. Wow, I can do this. For the next ten minutes I swam as hard as I could and then realized… whoa, I’ve got a long way to go. I reverted back to my pace of 66-70 strokes per minute and kept my head down. Apparently, we had to fight a strong cross current in the last two-hours, I had to work hard but still felt great. Knowing that I had my wife, family, friends, supporters and the students at the Monarch School counting on me made all the difference. As I approached the rocky shore, I could see that the surf was big, but I was lucky enough to swim in right between sets and scale the rocks without much trouble. I said hello to my family and friends on the shore, did a quick radio interview with Scott and BR and hit the hot tub at the resort for a few minutes. The swim was officially over, but we still needed to swim back out to the boat, give my wife a big hug and head back to the harbor. In doing so, I managed to get caught inside on a large wave, got tumbled around, hit bottom and broke a couple of ribs. The swim went amazingly well, but similar to the bee sting in Kona, Mother Nature tends to issue friendly reminders that she’s in control. A small price to pay for such a rewarding experience. I am pleased to say that the 21-mile swim is complete (8h 18m), awareness has been significantly elevated and we’ve raised over $110,000! Most importantly, the Monarch Students got the message (literally!). Unbeknownst to me, they were actually sitting in their classrooms listening to the live broadcast of the swim on the Scott and BR Show (XX1090AM) that morning and were excited to hear that THEY were source of my strength and inspiration: “…the motivating factor was, ultimately, that we didn’t want to let the kids down.” If you have not yet seen this, please take a moment to check out the Final cut of Cannon Catalina Challenge short documentary:

Donations are still being accepted at Special thanks to Scott and BR Show, J&L Pie Co., Rancho Valencia Resort, Qualcomm, Nika Water, Bernstein Global Wealth Management, OliverMcMillan, Kate Grace Physical Therapy, DeSoto Sport, Powerbar, CarboPro. Craig: Who has been the most inspirational person in your life? Blair: My grandfather, Fay Froom. Fay was born in Inglewood, CA, attended Hollywood High School and went to UC Berkeley on a basketball scholarship. His freshman year, they invited him to test his talents on the track and he ultimately went on to become a world-class sprinter and anchored the world-record setting 4x400 meter relay (1941). He enlisted in the Navy the day after Pearl Harbor, finished up his last semester and then headed to Northern Africa for WWII. He came home, got married and had two daughters. We spent his final moments together in his hospital room earlier this year, watching the Masters (golf) recap on my iPad in the middle of the night. He was a huge golf fan and loved technology. Final question from Grandpa... “How much (for the iPad)?” My response: “$800 Papa.” His remark: “Good grief.” He was a funny, bright man to the very end. Fay said his goodbye's to the entire family and passed later that morning, but his legacy as a world-class son, athlete, husband, father, grandfather will never be forgotten. Craig: What are your future athletic goals. Blair: Next stop: fatherhood! Kelsey and I are expecting our first (daughter) in mid-November. I am told this will be greatest endurance event of my life! I'd like to get back in the water and test myself at longer distances, but have not yet decided on when or where. Any ideas? Craig: Blair, I think you’ll need to get your long distance swimming ideas from someone else. On the morning of your Catalina swim I did a 3,300 yard master’s workout with a long IM set. I thought that was brutal until I turned on the radio that morning and heard you complete the 21 mile ocean swim. Thank you so much for sharing your story. You have done great work with the Monarch School and the Great Friends Foundation. The TCSD is proud to have you as a member and I’m proud you are my friend. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or


Race Report, Age Group National, continued the Team USA spots to New Zealand. It was such a relief to know that I had earned my Team USA spot for the 2012 Worlds. Congratulations to all these TCSD members I am aware of who raced at Nationals: Sprint Nationals Bill Whitman Gerry Foreman Wendy Endsley Scott Endsley Steve Sutherland

M45-49 M70-74 F45-49 M55-59 M55-59

7th 7th 9th 8th 28th

Olympic Nationals Carl Kuhn Judy Richwine Craig Zelent Maggie Paola Bob Hubbard Deeann Smith Bill Gleason Chris Costales Norm Smith John Hill Sonya Quintanilla

M70-74 F65-69 M45-49 F35-39 M65-69 F40-44 M40-44 M30-34 M35-39 M45-49 F40-44

2nd 4th 22nd 32nd 32nd 52nd 57th 61st 88th 92nd 104th

I had never been to Vermont before, but I really fell in love with the beautiful scenery and the people were such good hosts. We took some extra time to tour the Ben & Jerry's headquarters in nearby Waterbury as well as the University of Vermont. It is a real shame that Vermont got hammered as hard as it was by Hurricane Irene. I will keep them in my prayers to bounce back quickly. A special thanks must go out to Laurie. She really took one for the team on this trip and she still managed to cheer so hard for me. She had hoped to run a marathon in Erie, PA on 8/21 during this east coast trip so she was on a separate flight itinerary from me. But she had such bad travel luck on the way to Burlington that she abandoned the marathon idea. She had to spend an extra night in Washington, DC on the way to VT and an extra night in Burlington on the way home - all because of weather delays. These races would not be the same without Laurie's presence’ The 2012 USA Triathlon National Championships will be in Burlington once again. That race will be the qualifier for the 2013 ITU World Championships in London. I hope to see a lot of TCSD people in Burlington next year as we compete for the privilege of representing Team USA in London.

Race Report, Chicago Triathlon, continued the Sprint too! His time was 1h 36m and got ninth in his AG. Good job Mr. Mayor! I can thoroughly recommend the Chicago Triathlon. It was well organized, has good schwag and even a swim gear-check in case you have to wait for hours

OCTOBER 2011 28

You bring the passion. We apply the science. For personalized coaching, contact Jim Vance at today!

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

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before your wave. The course itself can’t be beat - it’s flat and really scenic. The only variable is the weather. We had wind and choppy water but were very glad it wasn’t hot and humid, as the end of August can be in Chicago.

Representing Bicyclists is not just my job…

It’s my passion!

I’ve been a member and proud sponsor of TCSD for over 20 years. I race, I ride, and I know how an accident affects your active lifestyle. I’ve been helping San Diego athletes since 1983.

As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College and the Western Institute of Trial Advocacy I’ll fight for your rights… even to trial, so that you get results.

What will we do for you?

1998, 2007 Nominated for Outstanding Trial Lawyer Award, San Diego Consumer Attorneys

Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.


Personal Service


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Take Your Case to Trial If Necessary 1992 Overall Sustaining Member (Largest Civil Settlement) North San Diego Co. Bar Association

…You probably know about my car/bike accident last year. and how severe my spine injury was. I got a great settlement due to having a good lawyer. If you need legal advice from an attorney who knows what it means to have a cycling injury and who successfully worked for so many cyclists, then feel free to contact Richard Duquette.. - Leonard M.

See what my clients have to say*… I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety. - Mike B. (decorated Police Officer and Soldier)

Fifteen years ago, I settled directly with the insurance company and thought I had done OK. My recent accident was more serious (broken bones and destroyed bike). I contact[ed] Richard Duquette. He thoroughly explained the process. Things played out as he described and I was compensated very well by the insurance company. If you have an accident, don't try to handle it yourself - call Richard and he will be very helpful, - Jim S.

(760) 730-0500 *These testimonials do not guarantee you will win your case



Tri-Club Discount! Weâ&#x20AC;&#x2122;re offering Tri Club San Diego 10% OFF the Sprint and Olympic distances or 25% OFF the Half and Full distances for the inaugural Palm Springs, CA event. Sprint/Olympic: TCSDSAVES10 Half/Full: TCSDSAVES25




OCTOBER 2011 30














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Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED


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TCSD Newsletter 1011  

TriNews, monthly newsletter for Tri Club of San Diego