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Photos courtesy of Opix Photography (

MARCH 2008

TCSD Contacts Volunteer Members Board Members Event Calendar Race Discounts


DO YOU HAVE AN ARTICLE, REQUEST, SUGGESTION OR GREAT PHOTO FOR THE NEW TRI NEWS? From articles to sections, recipes to stretches, let us know what you want and we’ll do our best to put it in print. Please email the volunteer newsletter staff. ENJOY THE NEW LOOK!

MARCH CLUB MEETING Guest and date still pending. Check TCSD website for updates.

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Weekly Workout Calendar REAL Beginners Bike Ride Recipe of the Month Ironman Conversation Coaches Corner

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Health/Nutrition Stretch of the Month Application

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Tr i News

RACE REPORT – SAN DIEGUITO HALF MARATHON by Rachel Richards 2/10/08 hilly course. Lots and lots of hills. However, the week before, a 16-mile long run at base Prelude: It had been a long, long time since I had pace felt great. Maybe I could do a 13.1-mile gone “fast” in a half-marathon. I had been tempo run at a higher intensity for San unable to touch my PR, set in my very first Dieguito. Did I just say 13.1-mile tempo run? half-marathon (Silicon Valley Half Marathon, I must be crazy. Wednesday before the race, I woke up with 2003), which I had run with a strained hip aches, chills, and a fever. Perfect timing. I abductor. Embarrassing. True, I had been working on my base and had been focusing on downgraded my race goal for San Dieguito to my limiters, the swim and the bike. But saying a training run. After all, this was not an “A” goodbye to speed was so hard. Frustrated, race. It really was just a training run for IM-AZ, only 9 weeks I decided to try a new away now (gulp!). I experiment: if running rested most of the week was my strength, maybe it to recover from the wouldn’t require much nasty bug. Saturday, I effort to get some speed went for an “easy” 50 back. To test my new mile bike ride at a conhypothesis, I started servative pace. Since adding weekly speed work when did a 50 mile ride into my program. become easy? The virus After 6 weeks of speed had taken its toll, and work, I was excited about my body informed me, the San Dieguito Half loud and clear, on every Marathon. Delusions of hill. I knew San grandeur of a speedy halfDieguito would now be marathon danced in my just a training run. But head like sugarplum a voice nagged at the fairies until I was continued page 3 informed of the difficult, “It gives you wings.”

VOLUNTEER COMMITTEE MEMBERS CONTACTS Triathlon Club of San Diego P. O. Box 84211 San Diego, CA 92138 Send correspondence to the address above or contact president Brian Long at

Beginner Coaches

Membership & Renewal Send a check made payable to TCSD to the address above. Rates for TCSD new memberships & renewals. Newsletter Articles Please send to Barbara Kase at Newsletter Classifieds Please send to Amanda Benedict at TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to:

President Brian Long (760) 415-3329 Vice President Dave Huff Treasurer Wendy Harp Secretary Farah Hedwig Race Director Cory Osth Club Liaison Raja Lahti


Farah Hedwig

Dean Rosenberg

Steve Tally

Bike Case Rentals

Bob Rosen

Bike Coach

Andy Concors

Club Apparel

Devin Reily

Club Liaison & Sponsorship Director

Raja Lahti

Volunteer Committee Members

Michele Kuehner

Expo Coordinators

Sherry Ashbaugh

(858) 337-8839

Madonna Bentz

(619) 602-7431

Grand Prix & Member Roster

Lynn Trimble

Ironman Coach

Craig Zelent

New Members

Michelle Panik

Newsletter Editor

Barbara Kase

(760) 710-7730

Newsletter Design & Production

Dean Sprague

(858) 270-1605

Publication Manager

Madonna Bentz

(858) 349-5504

Social Director

James Delliquanti

Track Coach

Bill Gibbs

(619) 668-0066

(619) 895-0687

Email Groups

Track Coach, North County


Steve Koci

Web Administrator

Mike Plumb

John Hill

(760) 214-0055

EVENT CALENDAR March 6th, Friday, 6pm TCSD Networking & Newbie Meeting Location: Hi-Tech Bikes March 16th, Sunday, 7am March Club Race Location: Fiesta Island

March 21-23rd TCSD Vail Lake Campout Location: Vail Lake See TCSD web site for full details

Race Report-San Dieguito Half Marathon, continued back of my head. Maybe I had rested just enough. Maybe my cold was gone. I was a dark horse for Sunday. Race Morning: After a night of fitful sleep, I rose at 5:45 am, had some oatmeal and a banana, changed outfits a few times and arrived at the start with an hour to spare. I had time to stretch, scope out the scene, go to the bathroom 4 times, and thoroughly freeze my butt off. The race was based out of San Dieguito Park, and the course wound through the heart of Rancho Santa Fe. It’s advertised as one of the most beautiful half-marathons ever, and after running it, I have to agree. Two Red Bull cars pulled up as I was stretching. I usually don’t do caffeine before a race. Nothing new on race day, a voice nagged in my head. I decided to live dangerously. I sipped half a can and trotted towards the start. Knowing the first mile of the course was downhill, I seeded myself toward the front. I’m not fast but it wasn’t chip-timed, and no way was I going to be caught behind walkers on the first descent of the course. I knew I had a strong enough base to push from the start. Plus, I love downhills. Absolutely adore them. I was going to use every single one to my advantage. My strategy has always been to hammer on the downhills and recover on the uphills. Sort of backwards but that’s how I roll.

was slow and even. This was going to be fun. I hit mile 1 and glanced at my watch. 8:00 min. Too fast, too fast! The 2nd mile flattened out, and I slowed slightly. Mile 2: 8:30. I was smokin’! I worried that I had started way too fast. After all, 9:00 minute miles are aggressive for me on long runs. But I felt good! Okay, mental check: breathing? Slow. Legs? Quick. Stomach? Silent. All systems go. I decided to hit it hard. Apparently the virus had left the building and was not going to do an encore. Alright, then. 13.1-mile tempo run, here we go. I was a little nervous. I had never tried to go all out for a half-marathon before. I had always held back, paced myself, saved it for the end. Not this time. Gotta live a little, right? Try something new. If I blew up at mile 10, then at least I would learn something. Let the Hills Begin: The first ascent began, steeply winding above me like a serpent. Thankfully, the course held no surprises since I had previewed the course earlier that week on my bike. Having a mental picture in my head was enormously helpful. I knew this hill was steep but I also knew it was followed by a false flat, where I could recover. I worked hard, maintaining my rhythm, allowing my breathing to continued page 7

The Start: As the seconds counted down, the anticipation rose thickly behind the start. It was a small field, about 1,200 runners, giving the race a cozy, intimate feel. The gun went off, and within 20 seconds I was crossing the line. All that needless worry about not being chip-timed. I quickly wove in and out of the pack Tri Club members Nick, Rachael, and Brent basking in the glory. of slower runners and soon settled into a comfortable pace. I felt good. My feet felt light and quick, and my breathing

TCSD RACE DISCOUNTS To get your club discount, you must use a mail-in application and include a photocopy of your TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your mone and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Koz Enterprises $5 off all events. Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. JA Productions Contact: Heather Woodruff at $25 off CaliforniaMan Half, $50 off CaliforninaManFull. Kathy Loper Events $3 off all events. At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website Pacific Sports LLC $10 off all events. Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. Klein and Clark Sports Productions: 10% off on both the April and November Desert Triathlon in Palm Springs. Elite Racing $10 off Rock & Roll Marathon. See website for additional race discounts. Ventura Breath of Life Triathlon: $10 off. continued page 5




TCSD RACE DISCOUNTS Big Kahuna Triathlon $15 off.

Monday 5:45 PM 6.00 PM 6:00 PM

Ocean Swim in Carlsbad • Location: Meet at Tamarack lower parking.* Ocean Swim at La Jolla Shores • Location: Meet by the south end bathrooms.* Computrainer Cycling and ErgVideo • Location: Coastal Sports and Wellness

Tuesday 6:00 AM 6:15 AM 5.45 PM 6:00 PM 6:00 PM

Bike Workout in Solana Beach, 27 miles, all levels. • Location: Front of B&L Bikes. Bike Workout in Point Loma • Location: Moment Cycle Sports, 1357 Rosecrans. Track Workout, a coached session • Location: University City H.S.* Run 5+ miles in Mission Beach.** • Location: Mission Beach Jetty parking lot. Track Workout in Carlsbad, a coached session • Location: Carlsbad H.S. Track.

Wednesday 5:30 PM Advanced MTB Training • Location: Penasquitos Canyon Side Park (east pkg lot). 6:00 PM Bike Workout in Coronado. • Location: Starting at Holland’s Bicycles. 7:00 PM Winter Spin Class • Location: Rehab United PT & Sports Performance Center. Thursday 6:00 AM 6:15 AM 6:00 PM Friday 6:30 AM 6:00 PM 6:00 PM Saturday 8:00 AM 8:30 AM Sunday 8:00 AM

Bike Workout in Solana Beach, 27 miles, all levels. • Location: Front of B&L Bikes. Bike Workout in Point Loma • Location: Starting at Moment Cycle Sports. Penasquitos Trail Run • Contact: Mark Kenny for more information (760) 271-2003 Ocean Swim in Solana Beach. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west) Ocean Swim at La Jolla Cove.* Ocean Swim in Encinitas.* • Location: Moonlight Beach, Contact: Thomas Johnson (619) 987-8822. Bike Workout in Del Mar. All levels welcome. (Hwy 101 & 15th st.) REAL Beginners Bike Ride

Location: Meet at Starbucks

Ocean Swim and Run in Del Mar/Solana Beach. • Location: Meet at Powerhouse Park, Run starts at 9am to Torrey Pines trails.

Auburn International Half-Ironman (formerly “world’s toughest“) TCSD members enjoy $10 off entry Use discount button, printed form or call (530) 888-9911. Pelican Coast Events Mission Hills International DUathlon, Pacific Coast Triathlon and Orange County Triathlon. Get $10off each race or sign up for all three and get $40 off ($10 less). Use code SDTC08.

Looking for a workout partner, companion or buddy? Use the TCSD web site’s forum to post a listing. Make sure to include location and intensity level. Having a training partner can bring new energy to your workouts.

* Start after daylights saving time, but check TCSD web site for complete details. ** Ends after daylight saving time, but check TCSD web site for verification.



REAL BEGINNERS BIKE RIDE Sunday, March 30th, at 8:30 am

RAJA LAHTI Member since: October 2005, the year I bought my first bike.

Nickname: Not “The Indian guy in the tri club” Age Group: W30-34

The TCSD Real Beginner's Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple moderate climbs on the first half of the ride, but beginners need hills too! We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Questions? Contact Dean and ‘the Steve’s’ at

Status (S/M/NYOB): M!!

Schedule of Events: 8:30–8:50: Bike Q&A • 9:00 - ??: Ride Directions: I-5 to Carmel Valley Road East on Carmel Valley Road to El Camino Real South (RIGHT) on El Camino Real In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.

Favorite Movie: The Princess Pride… inconcievable!


Favorite Book: A Good One

Monday, March 10th, at 6:00 pm

Favorite Restaurant in SD: The Turquoise..YUM! Favorite Sport of All 3: Cycling of course! Strongest at: umm... cycling Best Race: Danskin Los Angeles Triathlon–4th Overall Woman, 1st W30-34

Attention beginners! This month’s beginner’s meeting will be at B&L Bikes. 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 welcome!

PR: Folsom International – 2:24:27 Most Embarrasing Moment: The inability to ride a beach cruiser.

Where: B&L Bike & Sport San Diego Store. 3603 Camino Del Rio West (it’s right off the 5 at Rosecrans across from Hampton Inn) San Diego, CA 92110 (619) 294-9300 Contact: Questions or comments can be sent to your beginner coaches Steve Tally, Dean, and Steve K. at

Bike Brand: QR & TREK


Shoe Brand: SIDI, Nike Newton, and Asics

Congratulations to the following TCSD members who recently completed Ironman races in far off lands. (seconds and transitions not included in splits)

Can’t Race Without: Hair Flair


IM WESTERN AUSTRALIA (BUSSELTON) ON 12/2/07 Name Time Category/Overall Jennifer Evans-Wong 13:07:17 W30-34, 33rd / 280 Lu Anne Hage 16:59:11 F35-39, 37 / 900

Splits 1:21 6:45 4:58 2:08 7:59 6:51

CHALLENGE WANAKA (LAKE WANAKA, NEW ZEALAND) ON 1/19/08 Rick Laird 12:42:42 M 30-39, 25 /

1:01 6:30 5:01

Race Report-San Dieguito Half Marathon, continued become more rapid and shallow. I focused on reaching the top. My breathing slowed again. Mile 3: 9:00. Not bad, not bad at all. My original goal was to average 9:00 minute miles, and that last mile had been all uphill. I’ll take it. All of a sudden, a steep descent appeared before me. My pulse quickened in anticipation. “Alright!” Have I mentioned how much I love downhills? I elongated my stride for a few footfalls, preparing my legs for the descent. I leaned into the decline, allowing gravity to take me forward. I focused on landing lightly on my toes, picking up my feet as quickly as they landed. My tempo increased as the grade increased. I felt like I was dancing on my toes. Controlled falling, isn’t that what they say? My lungs felt great, only a slight burn in my quads and hip flexors, as if I was doing lunges. Does this count as strength work? I flew by some runners. It felt like cheating. Free speed. I just let the descent do all the work. Mile 4 flew by, and I glanced at my watch in disbelief. 7:15? I wasn’t scared anymore. I was letting my legs take the reins and luckily, I had been invited along for the ride. In the Zone: The road flattened out, and I drank in the scenery. Amazing, ridiculously ostentatious mansions with pristine gardens commanded attention from every corner. I felt as if I were watching an episode of the Rich and Famous. The San Dieguito Reservoir sparkled to my left. Perched atop the gate of a resident’s mansion was a beautiful, snow-white egret, dozing in the warm morning sun. Mile 5 snuck by unbeknownst to me, I was deep in the zone and forgot to look at my watch. The temperatures were beginning to rise, reaching the upper 60s, very warm for my wimpy San Diego skin after 6 weeks of winter running in low 50s. However, the abundance of shady trees lining the streets of Rancho Santa Fe generously shielded me from the warm spring day. I was sweating and slightly warm but did not feel overheated. I diligently sipped from my Fuel Belt every 15 minutes and did not feel thirsty. Several people had ominously warned me of the unusually

high temperatures forecasted for race day. It was going to be in the 70s! Who complains about 70-degree weather? After living for several years in Wisconsin and St. Louis, I’ve vowed to kick myself if I ever slip and complain about the weather. It was another typical day in San Diego—beautiful, warm, sunny, with a blazing blue cloudless sky. After a particularly chilly, wet winter, I reveled in the perfect San Diego weather I sometimes take for granted. Mile 6 flew by. Already halfway done? The race was going by so fast! Apparently, friends were waving and calling my name, as I was informed afterwards, but I do not remember seeing or hearing anything. My legs were zipping along. The rest of me was somewhere else in the universe. It was quite wonderful. The Final Three: At mile 10, I did a recheck. My legs were sore from flying down the dowhills but my lungs felt fine, and I had a lot of energy. I suggested to a friend that the course wasn’t long enough, irritating several runners within earshot. Maybe we should do it twice? I realized even if I bombed and ran 10:00 minute miles, at this point, I would still PR. I felt both elated and relaxed. I was thoroughly enjoying myself. Like a really good book, I felt almost disappointed at the thought of reaching the end. A few girls flew by me at mile 11. Grrrr. I stayed within my zone and let them go, keeping them within my sight. Wait for it, wait for it....Mile 12 came and went. One mile left to go. Okay, I told myself. If you have it, go for it. It’s time. I began to chase down my prey. Slowly, I began to gain. I reached the long, gradual ascent up El Camino Real. I visualized the finish line. This is it. The last hill. There is nothing after this. You can push it. I made an executive decision to burn a little fuel and began the final attack. I reached my first victim, girl in pink shirt. Continuing my hunt, I passed a young girl, and for a moment, just for a moment, felt guilty about passing her.

JOIN TEAM TSCD FOR TOUR DE CURE! iabetes is a chronic disease for


which there is no cure. It

affects 21 million Americans. The American Diabetes Association (ADA) finding a cure for this disease. Each year the San Diego Chapter of ADA hosts Tour de Cure– a ride not a race–to benefit those with diabetes.

Join us Saturday, April 19, 2008 in North County San Diego. There are rides for the newbie to the advanced athlete with fully supported distances of century, 70, 30, or 11 miles. Enjoy a post-ride festival with a free lunch (Phil’s BBQ), beverages by Vitamin Water and Glaceau, and live music. Bike mechanics will provide pre-ride race support. And, you get a free t-shirt? Requirements: $150 donation or funds raised by day of event (this is easy…see below); Registration fee of $15 is waived for TCSD members (email: Laura Parmer-Lohan to get a Team TCSD reg form) or register online at Fun(d) Raising Tip–How to raise $150 in 4 days: Day 1) contribute $25; Day 2) ask to family members for $25 each; Day 3) ask your boss for $25; Day 4) Ask 5 friends for $10 each…you get the idea.

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MADE with KASHI HEARTY CHICKEN SOUP Makes 4 servings Ingredients: 1 (10.75 oz.) can reduced-fat cream of chicken soup 1/2 cup low-fat milk 1 cup Kashi GOLEAN cereal 8 ounces diced cooked fresh chicken 1/2 cup grated low-fat parmesan cheese 1 cup of any of the following cooked and diced vegetables: broccoli, cauliflower, spinach, zucchini, Napa cabbage 1 (4 oz.) can of mushroom buttons Directions: Heat soup and milk in skillet. Add GOLEAN cereal, chicken, parmessan cheese, vegetables, and mushrooms. Heat, mix, and serve. Variations: Substitute nonfat milk and nonfat parmesan cheese for a lower fat version. Use fresh mushrooms for lower sodium. Nutritional Facts: Serving Size: 1 cup Calories 260 Calories from Fat 77 Total Fat 8g Saturated Fat 3.5g Cholesterol 60mg Sodium 492mg Total Carbohydrate 21g Dietary Fiber 4g, Sugars 6g, Protein 27g Vitamin A 25% Vitamin C 60% Calcium 15% Iron 11%


BASIC COOKIE RECIPE This cookie recipe is great because it’s easy, it can be tailored up or just enjoyed plain. The cookies come out light and they are a great workout food or post workout treat. They keep very well in an airtight jar. Enjoy! Ingredients: 2 cups flour 1 cup sugar 2 eggs 1/2 stick butter 1 tsp vanilla extract or citrus rind 1/2 tsp baking powder Procedure: 1) Mix sugar, vanilla and room temperature butter until well integrated. 2) Add eggs one by one and mix well in between 3) Add sifted flour and baking powder. Add a little water or milk if needed 4) Scoop out with spoon and roll into balls. Flatten on greased pan and bake for 15-20 minutes at medium temperature (350F)

Dressing up your cookies Here are a few alternatives. Make cookie sandwiches with nut butter (with our without jelly) Add 1/2 cup of nuts, leftover Easter chocolate chunks, dried fruit or m&m’s to the sifted flour. Coat well and then mix with the rest of the dough. Proceed as indicated. Add 1/4 cup of cocoa powder to the flour mix and voila! Chocolate cookies! Swap 1/2 the flour for whole wheat, coconut flour, oats, rice, potato, or any other flour you like. Swap the sugar with agave, brown sugar, jaggery or any other natural sweetener, you get the idea. Try not to bake with honey, as it should always be consumed raw.

IRONMAN CONVERSATION WITH CRAIG ZELENT I had the pleasure recently of talking triathlon with the TCSD’s very own Eric Rehberg. I’m certain you will enjoy getting to know him.

COACHES CORNER TRAIN YOUR WEAKNESSES This does not mean doing massive

Craig: What was your athletic background before your first triathlon?

mileage during the off-season or pre-season.

Eric: I played ice hockey in high school and college, but took to running and biking ever since I was little. I loved to run with my Dad and take long rides out in the country on my bike.

Example: If swimming is your weak sport, concentrate on technique improvements/drills rather than swimming 5000 yards every day. Most swimming improve-

Craig: What was your first triathlon like?

Craig: You did Ironman Hawaii in 2005. Eric: Absolutely amazing! There are hardly words for that feeling when you cross the finish line of your first Ironman. For me, it was double the emotion as it was also Kona. I was very fortunate to be given the honor to represent the U.S. Navy on it’s team that competed in 2005. I was very intimidated by the list of competitors and felt way out classed by their previous performances. I also had never completed the distance before. Talk about pressure. I had done plenty of Half-Iron distance races, so I figured, do the same thing but more. It kind of worked. If there is one thing I learned - experience

A.C. Green

ments come from technique.

Eric with his wife, Lisa. accounts for a big piece at those races. I had a lot to learn. Fortunately for me, I was blessed with one of the most benign and perfect days you can get at Kona. My only goals were to: #1 finish, #2 beat at least one other military competitor (ok so I do have a bit of a competitive streak), and #3 have fun doing it. I was actually amazed at how fun the race could be, out of sheer fear I had held back on the bike because I heard so many stories of dying on the run. Once I hit the run I was in heaven. I had never seen so much food! It was awesome, every mile a feast. My wife (fiancée at the time) was also able to make the trip, making the whole experience incredible. In fact, at one of the U-turns in the beginning of the run on the Queen K, she came out on the course and gave me a big hug and kiss, the crowds of people went completely crazy and I don’t think my feet hit the ground for the next 5 miles. The preparation was not too bad physically, however, the long hours make you feel guilty for all the time taken away from the family. I must admit I did not have a great workout plan but ensured that I did

“Tough times don’t last but tough people do.”

Eric: 2000 I was on deployment in Guam with the U.S. Navy. A guy in my detachment was a really into triathlon. He packed his rollers and Litespeed Blade (I remember laughing when I heard how much he paid for that bike) and all his gear. I took a rusted out Specialized mountain bike and my surfboard. Half way through deployment I was talked into a triathlon sponsored by Bud Light in Guam, I figured an easy little workout and a few beers at the finish. Easy day…. So off we went. Him on his Litespeed and tri-suit and me on a rusted mountain bike and running shorts. Turns out, it changed my life instantly. I raced and loved it, and funny enough I won the thing on my crazy rusted mountain bike. There were a few laughs over that one. OK, so there were only 25 competitors or so. A win is a win, right? That night I was on eBay looking for a tri-bike to order for when I got back to San Diego.

continued page 10



B&L Bike and Sports Contact: Elliot Doyle (858) 481-4148 Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.

Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 Contact: Hank Montrose Discount: 15% off soft goods,


Active Wellness (formerly Cassdiy’s Massage) Contact: Chris Cassidy (858) 450-4456 Discount: 10% off services.

Coastal Sports & Wellness Medical Center Contact: Dr. John Martinez (858) 678-0300 Discount: 10% on cash paying customers


Art of Tri Contact: Toby www.

Beaker Concepts, Inc. Contact: Andrew Beaker Discount: 35% off all products, use code TCSD.

Road Runner Sports

10% off hard goods. Moment Cycle Sport 1357 Rosecrans St. Suite A, San Diego, CA 92107 in Pt. Loma (619) 523-BIKE Contact: JT Lyons or Cory Osth Discount: 10% off everything besides labor, 15% off clothing.

940 S. Coast Hwy 101 Encinitas, CA (800) 697-8007 Discount: 10% off retail for all products excluding labor, Zipp and Hed products.


Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Road, Suite F San Diego , CA 92123 (858) 279-5570 Discount: 10% off services.

University City Physical Therapy (858) 452-0282 Contact: Gino Cinco Discount: 10% off cash payments.

Rudy Project Discount: 40% helmets and sunglasses. See TCSD website for code.

San Diego Running Institute 4760-B Mission Gorge Place San Diego, CA 92120 (619) 265-SDRI (7374) Contact: David Wilcox


Xterra Wetsuits (858) 565-9500 Contact: Victoria du Roure Discount: 25% for TCSD members. See TCSD website for code. 4901 Morena Blvd., Suite 323 San Diego, CA 92117 (619) 793-5877 Contact: Robert Mitchell Discount: 5% off all products, use code TCSD.


Oak Hill Software Contact: John Hill

Opix Sports Photography (858) 232-8806 Contact: Osamu Chiba

NUTRITION Blue Summit Financial Group Contact: Judy Seid (619) 698-4330

Chipotle Multiple locations in San Diego including Pacific Beach, La Mesa, Encinitas, SDSU, Vista, Mira Mesa and Oceanside.

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

Competitor Magazine Contact: Dee Dee McCann

IRONMAN Organic Coffee Discount: 25% off for TCSD members. Go to TCSD website for code.


Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) (760) 730-0500 or (800) 464-4123 Contact: Richard L. Duquette Discount: $500.00 off Attorney fees on injury cases for all TCSD members and a $500.00 donation to TCSD.



Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro Contact: Barry Kelly, Fit Stop Discount: 15% off for all TCSD members. Use ”TCSD” as the coupon code, $50 off of the normal price for VO2 testing. San Diego X Training (858) 558-1337 Contact: Sergio Borges Training Bible Coaching (619) 886-3227 Contact: Jim Vance Tri Power Multisport (760) 420-8032 Contact: Mike Plumb

plenty of long everything. Surprisingly my estimates for each event were fairly accurate and I was able to stay on track throughout the race without feeling like I was taking too much risk in any one event. I was very happy with my finish, see goal #1, and my time (11:11) was enough to take care of goal #2, turtle and the hare story was very relevant in my case, and it was an absolute blast to be part of such an incredible event, score goal #3. Craig: Your wife, Lisa also does triathlons. What is that like to share the multi-sport experience with your spouse? Eric: This is the greatest part of our involvement in sport. We met through sports and train and race together. What a convenient and cool thing to share with your significant other. We never feel guilty or selfish taking time to train because usually we are doing it together. We provide each other great motivation. Those days you just don’t feel like getting up to train in the cold morning it helps to have someone there to push you out of bed. Of

course it is usually me that needs the pushing! In the beginning of each year we pull out the calendars and start the planning process. We are pretty close on what events we would like to do, but there is still a little horse trading that goes on. The nice part is we can also tie a few trips into really nice vacations (family and friends think we are nuts). For example we did Half-Vineman one year and post race turned into a great excuse for staying up in the wine country to “recover” for a few days. We also took a group up to San Francisco and did the Alcatraz Challenge on Lisa’s birthday. This year we are all set to go do Ironman Arizona (II) in November. It will be special as it is Lisa’s first IM and it just happens to fall on our anniversary. Next year I am pushing for St. Croix, Cancun, or Western Australia. Craig: I got to meet you through the Superfrog Triathlon. What is that event like? Eric: Near and dear to my heart. This year we are celebrating 30 continuous years on April 6. In addition, we are adding an International distance race the same day called the

VITALITY COLLEGE - Better Massage Inc.

MASSAGE & PHYSICAL Active Release Techniques University City Physical Therapy (858) 452-0282 Discount: 30% off ART sessions with Gino Cinco, PT, certified ART provider and instructor. Bart Gale, HHP and TCSD member. 1356 Garnet Ave., Pacific Beach (858) 531-8189 Email: Specializing in Sports, Thai, NMT & Deep Tissue Sculpting. continued page 13


elcome to the most professional and comprehensive healing center serving Northern San Diego County. We specialize in a variety of massage treatments, spa services, and yoga classes. Our therapists are well-versed and trained extensively in all holistic health fields. COME VISIT US AT ANY OF OUR CONVENIENT LOCATIONS: Carlsbad - Clinic and School 6353 El Camino Real Carlsbad, CA 92009 (769) 931-0704 YOGA: M-W: 1:15 to 2:15 pm

Solana Beach 243 North Coast Highway 101, Suite 5 Solana Beach, CA 92075 (858) 259-9491 YOGA: T-TH: 7 to 8 am

New Ayurvedic Wellness Counselor* Course starting in April ’08. or * 500 hrs State Approved Course


Superseal. In 1978 Navy SEAL Philip “Moki” Martin upon hearing stories about this Ironman thing in his home state of Hawaii decided he should develop a race to prep himself and other Navy SEALs to tackle Ironman. The SEALs, situated in a great location on the beach at the Silver Strand were used to long swim-runs in their daily physical training so it seemed like a logical progression. So Superfrog 1 was born with a swim on the Strand, a bike out to Otay, and a run around Coronado. It was a great success and has been running and growing since. Thanks to Moki, Superfrog has kept its roots close to the original concept. It has never been about making money. It was about the “guys”. For years it remained a contest among SEALs with special “team” competitions to determine the fastest command. Also, special invites were handed out to the budding professional community and local “tri” club, the Horny Toads. Since then, thanks to the Navy, we have been able to grow the number of civilian participants to the point where it is about even. This year we are teaming up directly with the Naval Special Warfare Foundation (NSWF) so that all our proceeds will go directly to this 501-C Charity. The NSWF raises money to help the families of those NSW operators killed during combat or training. It has been an especially hard few years for NSW but the foundation has done great things for these families. For more information go to and for Superfrog/Superseal go to Craig: What is your favorite triathlon story? Eric: 2006 Superfrog was a big year for us. We teamed up with the SEAL/SWCC recruiters and they were going to film the Superfrog for prime time viewing. It was great to hear, but added a lot of responsibility with three mobile camera crews and a helicopter to add to an already chaotic scene. The event was a great success and the film crews did an awesome job. Unfortunately they missed one of the coolest stories I have seen in triathlon. There was an entrant named Mark Coburn; a great athlete and SEAL who had done a few Superfrogs in the past. A few years before he had had a skydiving accident and suffered

brain damage. It has been a long, hard recovery for him and when he approached us and asked if he could enter we were a bit concerned. Turns out he still has unpredictable and severe seizures. Mark was adamant to do the race. Moki, knowing all about persevering, let him enter under the same time limit as anyone else. We truly did not think he would finish as Mark cannot run very well anymore and has a distinct limp. Fast forward through a long wonderful day of competition, we were in the middle of the awards ceremony and the announcer broke in to count down the end of the race. All of a sudden around the bend of the road comes Mark Coburn. With all but a few seconds left he crossed the line with a huge smile on his face dragging a giant clump of kelp caught on his leg and there was not a dry eye in the whole place. The crowd went nuts. I realized then that the true heart and spirit of competition was alive and well in triathlon. Craig: What is your favorite part of the Triathlon Club of San Diego? Eric: The people! They are incredible, motivated, helpful, and conscious of the community at large. Craig: Who is your triathlon hero and why? Eric: That would have to be Philip “Moki” Martin. He is the man! Moki, was part of the old guard culture during the birth of triathlon. I think back to heavy steel bikes, one brand/style of running shoe, no lycra, diving/surfing wetsuits or none, there were quite a few obstacles. Basically it was a bunch of lifeguards, military, and basic nut jobs looking for a good workout before they started drinking a few beers (or all of the above at the same time). Those guys and gals back then toughed it out and created something. No frills, no support (self support), homemade t-shirts, trophies made from garage sale finds. The true spirit of competition was born and people like Moki brought it forward into the future. For those that don’t know his history, Moki is a retired Navy SEAL with five

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Ironman Conversation, continued combat tours in Vietnam. In his day, one of the best all around athletes (that’s what they called the multi-sport bubbas back then), I just call it AADD, Athletic Attention Deficient Dysfunction. In the peak of his athletic lifestyle Moki was in a head on collision on the Silver Strand with another cyclist was paralyzed from the neck down. It is an inspiration for me to see his dedication and drive and how he created and gave so much to all those future triathletes that have come and gone and those yet to begin the sport. Craig: Who is your life hero and why? Eric: Simple as it may seem I have to go with my parents. From my early years they fed and supported my insatiable hunger for sport activities and all the crazy ideas I came up with. I remember running in the neighborhood with my Dad and at the end of each run we would sprint for the finish. It was always an intense, or so I thought, neck and neck battle that I would magically win. It took me years to figure out he let me win the whole time. Now I get to pass that feeling on to my own kids, who get just as excited. Then there is my Mom. When my Father passed away a few years ago it was very hard on her. They were inseparable and did everything together. It could have been very easy to give up on things, but instead at age 70 she became hooked on cycling and works out

everyday at the gym. She has never been so healthy and is a great inspiration that you are never too old to benefit from the pleasure and pain of good hard training. Craig:: What are your triathlon goals for 2008 and beyond? Eric: Surviving Superfrog. I have a new found appreciation for anyone crazy enough to be a race director. It is like being a wedding planner for 1,000 crazy athletes, trying to make a quality and safe event, keep it challenging and still make everyone happy. I am very pleased we are adding a shorter distance event and I look forward to watching the next generation grow to enjoy this sport that I love so much. Also providing a role model for our kids and showing them the benefits of a healthy active lifestyle. My parents were both teachers and have instilled in me that if you love something, it is your responsibility to pave the way for the next generation. As for racing, I think Lisa and I will continue to find good excuses for vacation races well into the future. Craig: Thank you for sharing your story. I wish you and Lisa the best of luck this year and beyond with achieving your goals. I can’t wait for Superfrog and Superseal! Those are events that are MUST DO’s in our sport. Eric: Thank you, Craig, for giving me a chance to take a closer look at myself and the sport I have come to truly appreciate.

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We had run almost the same pace the entire way, and she couldn’t be more than 12 years old. She was fantastic. I urged her on as I passed, “Almost there. Final stretch.” She smiled. Okay, final victim, girl with pigtails. She was my #1 prey. We had been passing each other, shoulder to shoulder, glancing elbows, for the past 6 miles, and I had been extremely irritated when she flew by me at mile 11. I wanted to hunt her down so badly, I was salivating. I picked up the pace, digging into the hill. My legs ached and my lungs burned but it didn’t matter. I was gaining; she was fading. I passed her with 1/2 mile to go. Now, I was the hunted, and she was the hunter. I continued accelerating. Gone was the aggression I had felt on the chase. Instead, it had not been replaced with fear. Fear a rabbit experiences when chased by a coyote. Not as fun as chasing but being chased is still solid motivation for a speedy run. The Finish: I reached the park and turned in to go down the chute. This was it. My running partner

accelerated, right on my heels. Where did he come from? I don’t think so! That was all I needed. Boom! I took off sprinting, kicking into turbo gear. Where did that come from? Spectators cheered me on as I sprinted down the chute, dropping my pursuer. I flew across the finish line for a glorious PR, shaving 4’ from my previous best half-marathon time. Sweet, sweet victory. Re-Cap: This was my best ever half marathon. It felt effortless. The miles flew by, and I was almost sorry to reach the finish. I learned that I am “good” at downhill running. Who knew? Also, I learned that speed work does in fact make you faster. Apparently, running faster makes you faster. Groundbreaking. This race was a much-needed boost to my confidence. I think the best PRs are the unintentional ones. Everything clicked for me on this race. I guess the key to a PR is to get sick mid-week and force a good taper. I love the never-ending flood of self-discovery afforded by triathlon.

How Much Protein Do We Really Need? Most athletes know nutrition is key to athletic performance, some even swear it’s as important as training, and according to the latest findings, they are right! If you started laughing at this last line, read on for some revealing facts about our bodies’ requirements and diet composition misconceptions. Carbohydrates, protein and fat are the macro components of our food. We need to eat all three of them in order to be healthy. The problem arises when we discuss the percentage of the total caloric intake each macronutrient should supply. Protein in particular has been the lab rat of the last decade, while fat was the bad guy in the 80s and 90s and now it’s carbs! Regardless of what food regimen you choose, it’s likely that you’re eating too much protein, and if you supplement with protein powders and aminos, you could be

ingesting as much as 3 times the dose recommended for athletes (already bumped up from that for sedentary people). The factory farming and supplement industries have fueled this notion that we need high amounts of protein to survive and keep our weight in check. As an example, the USDA’s daily protein requirements (0.8g/kg) are almost double those of the World Health Organization (0.40-0.45g/kg). The body loses about 0.34 grams of protein per kilogram a day, so already the WHO’s daily recommendation includes a safety margin. Consuming excess protein can cause a variety of symptoms, including liver toxicity, kidney failure, dehydration, breakouts,

How much we need…is key. etc. And protein deficiency is so rare, it only occurs in cases of advanced alcoholism and starvation. Proteins are necessary to sustain life. We use different amino acids to make structure (hair, nails, skin), hemoglobin, antibodies, hormones, enzymes and, most recently discovered, neurotransmitters. Of the 22 naturally occurring amino acids that combine to make the protein molecules, 9 of them are called essential, which means we can’t make them in the body, we need to ingest them.

Barbara Kase, BS, CCN, LMT (breast milk) is only 6% protein. Pretty far from the 40-30-30 and ever farther from the Atkins standard. An athlete’s body will use up everything that comes in and then some. However, when on a high protein diet, the excess will be used for energy – an expensive and inefficient process – or stored as fat if enough calories were taken in for the day. Carbohydrates are a preferred source of energy because they break down faster and earlier in the digestive tract; they already have the energy molecule in them (glucose), so nothing has to be transformed; and protein usually is accompanied by fat, especially that of animal origin. So, even though carb and protein molecules have the same number of calories, the net effect in the body is totally different. Veggie sources also come packed with vitamins and minerals and are easier to digest than meats and other animal products; they also have fiber, which is so important for a healthy digestion.

…1.2g per kg of ideal body weight for athletes. How much we need to ingest, though, is key. Numbers vary from less than half a gram for sedentary adults to 1.2 grams per kilogram of ideal body weight for athletes. An interesting fact to consider is that we grow the most in our first six weeks of life, and at that time our diet


Also, carbohydrates are the source of energy. Their job is to spare protein so it can be used for all those important functions discussed before. The liver can break down protein to make glucose if we don’t take in enough carbs (note this is independent of caloric intake) to feed our

How Much Protein Do We Need?, continued brains and red blood cells. This process uses water and can leave us dehydrated, which is one of the causes of poor athletic performance and overall lethargy. There are several kinds of protein sources. Plain protein is of no use to the body. We need to break down those molecules into the individual amino acids. This means chicken protein does not go into the human body and just “parks” in the muscles or skin; it has to be stripped down and transformed (digested). In this regard, veggie sources are more efficient because the aminos are more readily available. Whether you choose to get your protein from meat, eggs, dairy or a combination of legumes and grains, variety is always key. All foods contain amino acids. Meats and animal products have complete protein (all 9 aa), while vegetable sources are usually low on one or a few aminos. That’s when food complementarity comes in. But there’s no need to pull ot your calculator. Just combine grains such as rice, wheat, oats, corn or barley with legumes (peas, lentils, beans) during the day, but not necessarily in the same meal. Add spices, nuts and seeds, and you’re guaranteed covered.* A good way to figure out if your protein intake is sufficient, is to check your nails, hair and skin. Do you build muscle well (for your body type, not compared to Arnold), do your wounds heal in a reasonable time? How about recovery from illnesses? In conclusion, for most Westerners that eat a variety of foods, protein intake is not a challenge. If you bump up the total calories you consume in a day to fuel your work out, the protein ingestion will increase in the form of aminos or complete protein. If you consume enough carbs for energy, then the protein will be used more efficiently and your performance will increase. * For a detailed chart of food combinations, check The Nutrition Almanac, by Lavon Dunne.



Dynamic Flexibillity for Endurance Sports Brian Wilson, MPT, USA Cycling Coach, Triathlon Coach & Justin Robinson, MA, RD, CSSD, CSCS Introduction Among the various aspects of training (cardio, strength, power, etc.) flexibility may be the most controversial. In the old days, pulling your arm across your chest and your heel to your butt for 20-30 seconds was considered a good way to conclude a warm up before racing. Why? Not because scientific evidence supported those methods, but because that’s how your coaches were taught to stretch so it’s the way they taught you. Current research suggests that this type of stretching may not only be suboptimal, but can actually hinder performance. Yet, we still read and hear from numerous sources the necessity of including stretching in a program. The conflicting evidence can easily confuse an athlete or a coach – if you are unsure about when to stretch, how to stretch, or whether to stretch at all…continue reading. Static vs. Dynamic Stretching In both static and dynamic stretching, the purpose is to take the muscles though a greater than normal range of motion (ROM). Static means that the stretch is being held and the muscles are at a constant length (e.g. the standard quad stretch). Dynamic stretching implies that the muscles and joints are moving as you stretch (e.g. a body squat). During dynamic stretching, we are steadily loading (increasing length) and unloading

(shortening) the muscles across multiple joints. This method assists with taking joints through a greater than normal ROM while also warming up the mind-muscle connection. Chronic vs. Acute Stretching We can further define stretching techniques as either acute (a single session) or chronic (long term – over weeks or months). An acute bout of static stretching will not likely increase performance and, as mentioned, may decrease performance in some sports; studies reveal that static stretching inhibits performance in explosive sports such as sprinting and weightlifting. Research is less clear, though, as to the effects of acute static stretching on endurance sports – it likely does not have the same negative effects for low-power sports (such as endurance running and triathlon). Acute stretching also appears to have little effect on injury prevention, although long-term flexibility training likely will decrease risk of injury and can definitely improve function and performance (1). Thus, the optimal method is to incorporate some combination of static and dynamic stretches in your flexibility training to improve ROM over time. Physiology Behind Stretching Muscles act like rubber bands keeping joints together, aligning joints for move-

ment, and propelling limbs through threedimensional space at varying speeds. Evidence strongly supports the fact that the body functions best when muscles are at ideal lengths (based on the sport’s requirements). This “ideal length” for endurance athletes is often achieved through the chronic stretching methods described above. Athletes must understand that the longer a rubber band stretches (up to a point), the farther it will shoot. – this principle describes why emphasizing loading and unloading muscles at their optimal length in all planes of motion (sagital, frontal, transverse) enhances flexibility and sport-specific strength. If we rely on this principle alone, however, we may pull the rubber band too quickly and risk snapping it (never a good idea if you’re looking to finish the race without a limp). Therefore, we also teach to avoid ballistic stretching (bouncing) at speeds that do not allow relaxation to occur within the muscle fibers. Knowing that muscles rely on internal components such as muscle spindles and Golgi tendon organs (“buzz words” for you science buffs) to monitor tension and report back to the nervous system during movement, it makes sense to develop a stretching method that complements the neural needs associated with the contracting/ relaxing patterns in sport. These tech-

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


niques are gaining popularity as athletes find themselves able to push farther into the lengthened zones with increased comfort. Fundamentals of Stretching 1) 3-Dimensional: Load the muscles and tendons in three planes; stretching the muscle in only one plane does not adequately change the length of the muscle.

EXERCISE EXAMPLES 3D HIP DRIVES (DYNAMIC) • Place foot on a box (a bench or chair works as well) and lunge forward as you drive your arms. • Return to the starting position after each drive. • When driving arms to the left or right, push the hip in the opposite direction. • Make sure the back foot faces forward and the back knee remains straight.

Summary Regardless of all the current controversy with stretching, we know this much: increasing flexibility (joint ROM) over time can improve performance and reduce injury risk. Your warm-up (before a workout or race) must always include dynamic flexibility exercises that take the joints through a greater than normal ROM in all three planes. Acute, static stretching may decrease explosiveness, but it’s requisite in a comprehensive flexibility program. Good luck with the upcoming season and as we say – always Train the Way You Play™.

3D HAMSTRING STRETCH (STATIC) Hold each position for 10-30 seconds Swing or reach arms to both sides 5-10 times each.

2) Sport Specific: Important to create a warm up and flexibility program that mimics the actions of the sport in an effort to produce improved awareness of body positioning (e.g. performing arm circles before swimming) 3) Controlled Movement: Perform each stretch at a speed slow enough to allow the nervous system to relax the muscles, thus, not interfering with the purpose behind the stretch.

Left Side Drive (transverse, frontal)

Starting Position Forward Reach

Inside Swing

Inside Reach

Outside Swing

Overhead Arm Swing (Sagittal Plane)

Right Side Drive (transverse, frontal)

Outside Reach

Reference: Stone, M., O’Bryant, H., Ayers, C., & Sands, W. (2006) Stretching: Acute and chronic? The potential consequences. Strength & Conditioning Journal, 28, p. 66-74.



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