INSIDE THIS ISSUE
Photos courtesy of Opix Photography (www.Opix.net).
TCSD Contacts Volunteer Members Board Members Event Calendar Race Discounts
TRIATHLON CLUB OF SAN DIEGO
2 2 2 2 3
Weekly Workout Calendar 5 REAL Beginners Bike Ride 6 Ironman Conversation 9 Recipe of the Month 17
Stretch of the Month Application
Tr i News
WILD TALES AT WILDFLOWER TRIATHLON Wildflower is touted to be the Woodstock of triathlons, a set of three races in one weekend that take place in the coast range of central California in early May. By Barbara Javor
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APRIL CLUB MEETING Guest and date pending. Check TCSD website for updates.
The setting at Lake San Antonio is beautiful —the swim is smooth, the ride passes through open countryside, and the run takes you on trails and roads near the lake and campground. Most participants choose to camp for the weekend. The volunteers are largely students from Cal Poly, and they can be a bit wild. On the run course, you might find a volunteer woman or two lifting her shirt to give you an eyeful, and for you men, taking your breath away—if you weren’t already panting from running. The downside of Wildflower is the sheer number of participants racing and camping (I think the organizers should limit it to about half the number). With poor marshalling during the bicycle portion of the Olympic distance race (a crowded, out-and-back course) and riders cycling and chatting two and three abreast at times, I felt it was very unsafe (something others have also complained about). Because of the multiple wave starts, masters women started long after nearly everyone else. While cycling, we shared the last, steep downhill stretch towards the transition area with runners who sometimes
blocked the road rather than staying to the right. I was hoarse from yelling “Bike back!” Again, because we started so late, there was no free food left when I finished my race. Be prepared for long traffic jams trying to leave the venue on Sunday in the single lane of traffic. Ann Leath’s saga—One year I arrived early, found much of the desirable camping already taken, and ended up in a spot near the Team in Training site. I unloaded my cooler and camp stove, got set up, and went off to do a little ride and check out the lake. On the bike, I suddenly experienced severe pain in my scalp just above the hairline and I had to come to an immediate stop (scary enough going fast on a downhill). A big bee had stung me through a helmet vent! Wow, it really hurt, so I rushed back to the festival area near the finish line looking for some first aid and found they didn’t show up a day early. I hoped that sting would be the end of my bad luck. That evening I had just settled in my van to sleep when someone knocked on my car. They said that wild pigs roamed the campgrounds during the night looking for food and I had continued page 7
VOLUNTEER COMMITTEE MEMBERS CONTACTS Triathlon Club of San Diego P. O. Box 84211 San Diego, CA 92138 www.triclubsandiego.org Send correspondence to the address above or contact president Brian Long at email@example.com
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 firstname.lastname@example.org Newsletter Classifieds Please send to Amanda Benedict at email@example.com TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSDfirstname.lastname@example.org
President Brian Long email@example.com (760) 415-3329
Bike Case Rentals
Club Liaison & Sponsorship Director
Volunteer Committee Members
Grand Prix & Member Roster
Newsletter Design & Production
April 5th, Saturday 5:15 pm TCSD Networking Meeting Location: B&L Bike Shop, SD 3603 Camino Del Rio West
Club Liaison Raja Lahti firstname.lastname@example.org
April 12th, Sunday, 7am March Club Race Location: Fiesta Island April 19th, Sunday, 7am March Club Duathlon Location: Pine Valley
Treasurer Wendy Harp email@example.com
Race Director Cory Osth firstname.lastname@example.org
Vice President Dave Huff email@example.com
Secretary Farah Hedwig firstname.lastname@example.org
Track Coach, North County
WELCOME NEW MEMBERS! Jeffrey Withee Estelle Pavis Leisha Battles Gina Conkle Lesle Paterson Claire Macht Joey Hinton perry williams Brian Ginnane Ryan Matze Brian Isaac
Rex Werner Brendan Seely Fred Sheppard Shawn Hampton Craig Woodhouse Jessica Johnson Christina Solmonson Lauren Cornew Paul Buote Chris Lee Nichole Burns
Jason Baker Van Kubart Jacqueline Kahn Jonathan Jaseniuk Tj Hart Kathryn Dirickson Craig Stevenson Elaine Hill Mary Shippey
RACE REPORT-MARCH CLUB RACE
By Mike Clodfelter
Waking up to thunder on the morning of a triathlon never can mean well for the turn out. So it wasn’t too surprising that of the 140 who signed up to participate in the Marc club race, only about 30 ended up coming out to Fiesta Island for what looked like a dreadful morning. However, for those who did the day turned out to be a real treat. Though a little cold, the clouds opened up shortly before the starting speech, and set the stage for a nice race. Due to the rains and the amazing quality of Mission Bay water just after the rain, the March club race had to be turned into a duathlon, cutting the swim portion out and replacing it with a two mile run. This left the racers with a classic run-bike-run, now with a roughly 2 mile run, then 12 mile bike, and finally finishing off with a 4 mile run. After the discussion of the new racing plans, it was time to get down to business and send off the competitors for their first run. Isaac Smead and Paul Todd came in together for with a quick time of 9:30. Following close behind was our women’s leader Eva Nystrom, coming in at just under 10 min. That led the dedicated athletes to the bikes and five laps of the Fiesta Island’s small loop. With a cold morning breeze still out, this meant a freezing cold ride for the riders, as I overheard our women’s race leader discussing after the race. Through T2, Smead had created for himself a dominating overall lead that looked tough to bring down due to his strong running abilities.
Two laps of the northern loop of the island later, and we had our race champion, Isaac Smead, finishing with a time of 1:05:26, nearly a minute and a half ahead of second place Paul Todd. Winning in the women’s category was Eva Nystrom, a visiting athlete competing in California 70.3, who dominated from the start, remaining competitive with the overall leaders through the whole race and finishing with a fourth overall and a time of 1:08:13, a whole 17 minutes ahead of the next female competitor. As the athletes finished, they were treated to a tasty breakfast with enough food for many more people than decided to come. Finally as the racing wrapped up, it was time for awards and prizes. Medals were given out to the top three male and female competitors and gift certificates to San Diego Running Institute were given out to people who were participating in their first race, as well as those who had already competed that weekend. We’d like to thank all the volunteers, Jeffery Givens, John Hill, Ann Kelly, Shelby Madden, Bobbie Soloman, Matt Thatcher, Jaclyn Trusper, Zarah Lawson, Denise Pitre, and Cory Osth for putting on a great race, for the great food and coming out to cheer on the athletes on what ended up being a great morning. Until next time train safely out there and congratulations to all the finishers of the March club race!
Have an article or idea for the newsletter? Please email your suggestion or article to the newsletter editor and we’ll fit it in future publications.
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 email@example.com $25 off CaliforniaMan Half, $50 off CaliforninaManFull. Kathy Loper Events www.kathyloperevents.com $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. www.EliteRacing.com Ventura Breath of Life Triathlon: $10 off. www.triforlife.com continued page 5
TCSD WEEKLY WORKOUT CALENDAR
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 6:30 AM 5.45 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. 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 6:30 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
Auburn International Half-Ironman (formerly “world’s toughest“) TCSD members enjoy $10 off entry Use Active.com discount button, www.bradventures.com 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.
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.
Having a training partner can bring new energy to your workouts.
FAVORITE RUNS DOUBLE PEAK TRAIL by DAX ROSS When I learned of all the running trails around San Elijo Hills (a community east of Carlsbad), I made the decision to move my family there (okay, my wife was convinced the schools and the neighborhoods were nice, too). I soon discovered one of my favorite runs: the Double Peak Trail off of San Elijo Rd. This run is on a mix of trails and hard-packed dirt “sidewalks” that line the road; trail shoes are recommended during wet conditions. There are no major hills, but there are a few 200-300 ft. rollers. The loop is about approx 3.5 miles, but there are offshoots to the main trail if you are looking for extra mileage. The best time to run this loop is around sunset. The view coming over the top of San Elijo Rd. of the sunset over Batiquitos Lagoon is absolutely amazing and will make you forget about the pain in your legs from all the climbing. A few weeks ago I was doing this run and noticed about fifty cars parked along Double Peak. A young guy was hanging out at the gate with a walkie-talkie. It looked a little suspicious, so I asked him what was going on. He told me that they were holding a downhill skateboarding contest at the top of the hill, starting at the water tower. He said it was pretty cool and that I should check it out. I ran up the hill, passing people walking up and sitting on the sidewalk. I heard cheering and stopped to see the skater barreling down the hill, his skateboard perpendicular to the road slowing him down, but not by much. Some of the spectators were looking at me like I was the crazy one, running up this steep hill, unlike their friends continued page 7
REAL BEGINNERS BIKE RIDE Sunday, April 27th, at 8:30 am 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 firstname.lastname@example.org
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.
BEGINNER’S MEETING & TRIATHLON 101 Monday, April 14th, at 6:00 pm 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 welcome! Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and Steve K at email@example.com
Where: B&L Bike & Sport Solana Beach Location 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 Directions from I-5: Exit 5 at Lomas Sante Fe Head West (towards coast) to Highway 101 Turn right on Coast Highway (101) and go 1/4 mile B&L is on left side. Parking is available on street behind shop.
mapmyrun.com Map your favorite run/bike route and share with others.
according to Dean Sprague
Great site for discount outdoor items.
Provides technical methods for evaluating and estimating cycling performance and parameters.
The latest evolution in social video networking.
Think you have a light bike? Post your bike here.
Athlinks.com Keep track of your race results and more.
Schedule of Events: 8:30–8:50: Bike Q&A • 9:00 - ??: Ride
www.SportZu.tv youtube.com Search videos for swim stroke technique.
Wild Tales at Wildflower Triathlon, continued best put my cooler back in the car. So I did. Sure enough, during the night I awoke to the sound of snorting pigs outside. Maybe my luck wasn’t so bad after all? I was ready to race the next morning. Putting on my goggles for the swim, I noticed they felt a little tight. OK, whatever—I didn’t give it another thought. I completed the swim, got on the bike, got almost to the park exit, and had a mechanical problem with the bike. I thumbed a ride back to the transition area in a media pickup. The bike mechanic could not fix the problem, so I was out of the race—another round of bad luck, this time a DNF. I waited for some friends and ran with one of them to salvage something out of the day. Later, back at the shower house, while using the mirror to brush my hair, I got the first good look at my face since before the bee sting. I had substantial swelling in my eyelids so that the skin was all puffed out like I had been hit in both eyes. So that was why my goggles fit tightly. And the funny thing is, not one person even mentioned it to me!! Daniel Derkacs’ adventure—I raced the Half Ironman at Wildflower under the hardest conditions I’ve dealt with in a long time. There was some weird current in the swim and brutal winds and heat on the bike. After a terrible swim, I managed to climb my way up to 15th overall. The first half of the run was very difficult, and by the time I got to mile 7, I desperately needed some nutrition. I grabbed a cup of Gatorade from a frat boy yelling, “Gatorade!” and drank it down—only to realize 2/3rds of the way through that it was not Gatorade, but Vodka! I went ballistic. I turned around to spot the kid, took two steps, reached back and threw a punch with all my might into the side of his face. The blow took out the frat boy and the entire aid station table with him. (Editor’s note: Daniel, it was vodka, not punch!) A woman yelled at me, “You jerk!” I then remember sputtering something along the lines of having just drunk three shots of vodka. She immediately started screaming at the guy on the ground—and I guess from what I heard, a pretty big scene erupted.
A little later I felt drunk and about 10 minutes later I was throwing up. I became completely dehydrated and was experiencing violent shooting, dehydration-induced muscle spasms in my arms and fingers. I crossed the finish line in 35th place, delirious, and was taken to the medical tent. I got an IV that immediately brought me back to life. The race director, a super religious man, talked to me about it in the medical tent. I told him that I couldn’t control myself and I was sorry because I punched one of his volunteers. His exact response: “GOOD!” Looking back, I know I shouldn’t have decked the guy, but at the time I felt it was justified. I had never really punched anyone like that before and I don’t really feel good about what I did. All that was going through my head at the time was he is not going to do this to the 1200 people behind me. Florian Hedwig’s invention—The bike ride is very bumpy with many potholes as you leave the transition area. I hit one of them around mile 1, right before the first steep climb. When I hit the next pothole and I got splashed from my aero bottle, I realized that I had lost that little yellow ‘anti-splash netting’ that’s in the bottle to prevent water from splashing out! I worried about losing all my water, and on that really steep, long hill, I pondered the problem. When I saw this guy in his sandals and white socks at the side of the road cheering me on, I had an epiphany! “Can I have one of your socks?” I yelled at him. The guy looked at me dumbfounded and I had to repeat my question three more times until he actually took off one of his socks and gave it to me. I stuffed his sock into my aero bottle and kept going! It worked like a charm—no more splashing, and it added a little flavor to the warm water. Marcie Holden’s silver lining—The race was great, but even better, I met my husband there! We were both club members but had never met. We met at the tri-club potluck at the campground and have been together since —and now we are expecting our first child!
who were riding downhill without brakes somewhere between those lines of exhilaration and serious injury. One of the competitors was sprawled out on the sidewalk and had obviously crashed. A couple of girls were tending to him and reassuring him that the color was coming back into his face and it was probably “only” a broken collarbone. This event probably wasn’t official, but it was amazing and made for an interesting change from my usual trail runs. The spectators were pretty cool, too, even going as far as offering me cigarettes.
Directions to Trailhead: Drive to the top of San Elijo Rd., if coming from Rancho Santa Fe Rd., in Encinitas, or Twin Oaks Valley Rd. from the 78; turn on Double Peak Rd., and follow the road until you reach a gate. Park near the gate and enter the paved trail a little ways past the gate. Trailhead: End of Double Peak Rd. (access point I use) Route: From the trailhead, take the first outlet on right and head down the trail, east, towards Cal State San Marcos. Stay on this trail until it ends on Twin Oaks Valley Rd., then run up Twin Oaks Valley Rd. and take a right on Double Peak Rd. back to the entry gate.
MEMBER PROFILE DEAN SPRAGUE Member since: 2006
Nickname: Deano Age group: M40-44 Status (S/M/NYOB): S Before I became a triathlete I was: A pretty fast runner. Favorite race/tri event: World’s Long Course Championship, Nice-France. Favorite local restaurant: Hodad’s in OB, best burgers. Best at (S/B/R): Run PR (race or split): Bike split of 5:19, IM Florida 2000 Most disastrous moment: Backed up over my wheel at Age Group Nationals, but got a loaner. Equipment wish list: Xentis Aero Base X1 w/Aero Action. Wetsuit brand: Xterra. Bike brand: Beyond Fabrication (frameset only) Shoe brand: NB, Saucony... whatever is on sale. Can’t race without: Gu and Rotor Cranks. Best Advice: Relax (try to), if someting doesn’t go your way, make the best of the situation. These events make great strories.
ONLY ON RACE DAY
By Barbara Javor
Who doesn’t have a tale of dumb luck or just being dumb during a triathlon? It can start before the gun goes off. This didn’t happen to me, but I swear I saw it. It was early on a chilly morning and the participants lined up for body marking. One participant wore sweat pants over his bike shorts. When he had to pull down the pants so the volunteer could mark his calf, his thumbs must have hooked around the waist of the shorts as well. Yep, the full Monty. Ready, set, go! Stroke, stroke, stroke, stroke. I couldn’t see where I was swimming. Duh, my goggles were still perched on top of my head. Dan Orr experienced a slightly different version at the Orange County Performing Arts Triathlon in Mission Viejo. “The swim was in the lake and my goggles fogged up. When I went around one buoy, I ‘sighted’ on the wrong buoy and swam back to the START line.” Wardrobe malfunction I: Paul Le Brec didn’t check his wetsuit zipper carefully. It came open with about 250 yards to go in a lake swim and started filling with water. “That was a loooong 250 yards!” Wardrobe malfunction II: Sean Rowley’s very first race was the Spring Sprint in 2003. Everyone kept telling him that a wetsuit would make his swim better. Rather than spending the money on a swimming wetsuit, he thought he’d be fine with a cheapy from Costco. To make matters worse, he thought it would be wise to cut the sleeves off for better arm movement. “What I didn't realize was that by doing that I was opening the flood gates for all of Mission Bay to rush into my wetsuit as I swam. It felt like I was towing a boat behind me in the race. I was huffing and puffing so bad that several people asked me if I was OK as they passed by. All I could think was that if I made it out of the water alive I was going to De Soto that afternoon to buy the right wetsuit.” Okay, we’re done with the swim and entering T1…“Where’s my bike rack?” Joe Gordon wondered as he wandered around the transition area. And is that Joe again trying to clip into his pedals with the cleat covers still on his shoes?
On the bike: Both Michele Wallace and Heather Woodruff admit to doing the entire bike ride of a race with their helmets on backwards. Heather takes the cake, though—she didn’t realize it until she saw the race photos a couple of days later. Or maybe Michele takes the cake? At the Solana Beach duathlon, she forgot to take off her running hat before donning her helmet. “I rode the bike course looking like a total doofus with my hat under my helmet.” Triathlons seem to bring out the testosterone and bravado in some men, but nature has a way of leveling the playing field. Shane Bussey was trying to beat his sister in their very first triathlon. However, his bike seat wasn't on right and the post came loose—his sister smoked him by twenty minutes or so. Eric Rehberg’s story in his first long-course race was a little different. He took in no nutrition through the whole race and wondered why on the third of four run laps he was really having a hard time figuring out which direction he should be going. “Then my girlfriend passed me while I was shuffling along and said maybe I should eat. So the next stop I grabbed whatever they were handing out. It was round and my mind kept saying apple, so I ate it like an apple. The only problem was it was a big, honkin’ orange. I ate it peel and all —I was totally out of my mind, but I smoked the last lap.” You know the race course information they send you or you find online? It pays to know what you’re getting into. Laura Zirino had already competed in five half-Ironman races when she decided to do the Napa Vintage HalfIronman because she'd heard how tough Wildflower was and wanted something a little tamer. She looked at the times of the previous year, and seeing that they were pretty slow, figured this was a good warm-up, a beginner half. So all she did was the basic training for a half, but nothing special. It turns out the swim was in 62º water, and the only flat part after that was a low bridge near the transition area. “Suddenly I understood the ‘slow’ times, and realized how woefully undertrained I was —all those unbelievable hills in the valley
continued page 19
Lynn: Prior to Triathlon you have to go way back. Sometime after the Jurassic period I played football for 3 years in High School, believe it or not as an Offensive Lineman. I was a wee bit heavier in my younger years and did a lot of weight lifting even winning a few lifting competitions. At Cal Poly SLO I played club rugby. Craig: What was your first triathlon like? Lynn: My first triathlon event like many newbies to the sport was Mission Bay in 1995. With an old Nishiki road bike and without any spandex or Easy Laces I managed to finish in 1:12. No podium finish for me but it inspired me to buy a new road bike, dress in spandex (for the race Craig, not all the time), sign up for the San Diego International and eventually join TCSD. Craig: What Ironman races have you done? Lynn: I completed California in 2001, Coeur d’Alene in 2003 and Canada in 2006. Note the trend, all races starting with a “C”. Am I destined to do China in the future? Ironman California was a successful first Ironman for me and Andy Friedl, my training partner. Our goal was to break 12 hours and we crossed the finish line together with a few minutes to spare (11:56). The following day at the Ironman breakfast we could barely walk. Ironman Coeur d’Alene was a first time Ironman for the city in 2003. Other firsts for that day included record high temperatures for the area and the highest attrition rate ever for an Ironman. I learned what it was like to run in temperatures exceeding 100 degrees on many parts of the run course. But Mike Plumb, my Ironman coach, had prepared me well and I managed to set a new PR at 11:49 and finish near the top of my age group. You might think that I choose Ironman Canada because of the attractive one lap
Lynn, showing some skin, 2006 IM Canada. course, the picturesque scenery, or the friendly atmosphere of Penticton. Nope, it was none of these, but something much more emotional and enlightening. The one thing Canada had in common with Kona was the chance to run the streets of Penticton before a cheering crowd dressed only in my BVDs. Yes, I am talking about the underpants run. Mike Olson, Barb Olson and I had a fun time. As a prior competitor you know the feeling Craig. There is talk of Kona qualifying slots for the underpants run and I am ready. Bring it on! (http://www.youtube.com/watch?v= OTPyQUaq-Lk) On a more serious note, my goal of going under 11 hours at Canada was derailed by a bad nutritional plan (see Ironman tips below). My swim (1:15) went smooth but a bit wide on the corners as I attempted to avoid the masses. The bike was a fast one for me averaging 20 mph. This put me on the run course in about 7 hours needing a sub 4 hour run to make my goal. The first 8 miles went well averaging close to an 8 minute pace and feeling strong. However, I had gotten by on about 6 gels since the start of the
Nothing saves more time for less money than an aero helmet.
Craig: What was your sports background prior to triathlon?
* studies from Texas A&M University to M.I.T.
I had the pleasure recently of talking triathlon with long time TCSD member, Lynn Trimble. Please join me as we all get to know a great guy who has unselfishly given tons to our club over the years.
Studies* show time savings that range from as little as 30 seconds to as much as 2 minutes over 25 miles. At an iron distance triathlon an aero helmet could save between 3 and 6 minutes.
IRONMAN CONVERSATION WITH CRAIG ZELENT
continued page 10
Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro firstname.lastname@example.org EnduranceZone.com www.fitstop-lab.com 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 email@example.com Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com Tri Power Multisport (760) 420-8032 Contact: Mike Plumb firstname.lastname@example.org
MASSAGE & PHYSICAL Active Release Techniques University City Physical Therapy (858) 452-0282 www.ucpt.com 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: email@example.com Specializing in Sports, Thai, NMT & Deep Tissue Sculpting. Sabine Grossmann 234 N. Acacia Ave., Solana Beach, (619) 347-9535 Licensed Massage Therapist and TCSD member. continued page 11
race and the lack of calories started to have an impact on my performance. I reached the half way point with the opportunity to still make my 11 hour goal, but by mile 14 nausea suddenly set in and my stomach did not want to participate any longer. A combination of running and walking eventually got me back to the finish line in 12:35. Craig: What has your Ironman experience been like and is there another Ironman in your future?
battle tanks, under a huge Ironman banner and then make a hard right turn in front of hundreds of cheering fans. The adrenaline was really flowing for me, a first time Ironman competitor. I remember lifting one hand from the aero bars just briefly to acknowledge the cheers. I realized this was not a smart thing as the front wheel began to immediately shake. Within a split second I did a forward dismount off the front while the bike did a perfect 720 double in the air. The crowd suddenly went quiet. Was he still alive? The adrenaline kept me from feeling any pain as I quickly mounted my bike and rode off feeling a bit embarrassed. At the time I thought the incident had to be right up there with the ABC Wide World of Sports intro where the skier goes off the side of the jumping ramp. I hoped nobody caught that on video. The next day I noted that my helmet was split from end to end in two places.
Lynn: Crossing the finish line is just a small part of the entire Ironman experience. The one thing I remember most about my Ironman races is all the great moments with friends and family. Canada was one of those fun times. Mike and Barb Olson became enthused about Ironman Canada after attending one of your Ironman Dinners in 2005. The Olsons along with TCSD members Andy Friedl, Gina Sample, and Katrin Szardenings signed up. Not wanting #2. You probably have heard this one a milto be left out I also made the commitment to lion times when training, “Do race Canada. I understand we not change your nutrition for the rented the same house in big event” I went to a lot of Penticton that you had the trouble to have what I thought previous year. The underpants would be a big boost for me at run, tubing down the local the run turnaround during river in addition to all of us Ironman Canada. I had pursuccessfully finishing the chased a small cooler and race made the experience all stocked it with an ice cold the more enjoyable. My wife Starbucks Frappuccino for my run Gail and I also had a wonderspecial needs bag. At the turnful vacation in the mountains of Western Canada following Underpants run with freinds. around the aid station worker was amazed when he saw me pull the Ironman. out the still frosty cold drink from the cooler. For the future, Mike Olson and I are considBoy it tasted good going down, but I should ering Ironman Germany. I wonder if they have have known that dairy products and strenuous an underpants run? exercise do not mix. By mile 14 I was not feelCraig: You’ve been in the sport a long time. ing good and by mile 16 I was bent over by What have been some of the funnier things the side of the road. It turned humorous at you have witnessed? mile 21 when again I was bent over a storm Lynn: My personal Ironman tips that you will drain emptying what little was left in my stomach when a group of 90+ year old retirees not see in Triathlon Magazine include: watching the race from lawn chairs yelled out #1. Do not wave at friends and family while “looking good”. riding the bike. I did this at the 2001 California event. It was at the halfway point of Craig: You have also excelled at the Xterra the bike where you rode past a long row of triathlons. When did you start doing the off road style of racing?
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Lynn: I discovered Xterra in 2001 when I entered the Big Bear event along with Greg Zackowski. We had no idea what we were in for. 1,500 meters of swimming and running in the mud because the lake was low that year followed by multiple trips up and down the mountain both biking and running. It was an 800 ft vertical climb and you did multiple laps. It is not often you see pros battling for first place on the run with their hands on their knees to help them climb the face of the mountain. I recall my run pace of just under 11 minutes per mile on the 10k course put me in the top of my age group, not something you would expect. The small race field (maybe 250 racers), the short anaerobic nature of the event, the low cost, great post race food and freebies and all the camaraderie made me want to continue doing Xterra. This year a number of TCSD members along with me will be trying to qualify for the Lake Tahoe Nationals. They include Dave Krosch, Dean Sprague, James Walsh, and Greg Zackowski. Two long time TCSD members and Xterra World champions are Peter Wood (6064) and Hans Dieben (65+). Craig: What have been your best Xterra performances? Lynn: In 2006 I was one of four in my age group to qualify in the Southwest USA for the Xterra Nationals in Lake Tahoe. My particular age group in the Southwest division is a tough
group of competitors with two national and world champions. James Walsh and I made the trip to Tahoe and despite my slow start in the cold lake at altitude I finished 8th in my age group. The bike course is probably the most scenic course I have ever raced climbing 1,000 feet to a narrow old flume trail along the cliffs overlooking Lake Tahoe. A month later I made the trip to the Xterra World Championship in Maui along with Dave Krosch and James Walsh. The no wetsuit swim was remarkable as cameramen and sea turtles hovered in the water below the mass of swimmers. The bike course traversed sharp lava rock leading to more than one racer entering T2 on flat tires or in some cases no tires or tubes. The run was the most torturous for me; heat, humidity, steep hills, and more lava rock and then out to the deep beach sand before reaching the finish line at a beautiful beach resort. I was happy to finish 12th in my age group. Craig: What suggestions do you have for someone wanting to try an Xterra? Lynn: Many TCSD members have taken on the Xterra challenge and I strongly recommend the Xterra race series to all triathletes. Two local race opportunities include the Western Xterra Championships in Temecula in May and an Xterra event at Snow Valley near Big Bear in August. The Temecula event offers a shorter distance Sport division for those not up
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continued page 14
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APPAREL, EQUIPMENT & RUNNING SHOES
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
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Chipotle www.chipotle.com Multiple locations in San Diego including Pacific Beach, La Mesa, Encinitas, SDSU, Vista, Mira Mesa and Oceanside.
IRONMAN Organic Coffee www.mdotcoffee.com/ Discount: 25% off for TCSD members. Go to TCSD website for code.
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Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) (760) 730-0500 or (800) 464-4123 www.911law.com Contact: Richard L. Duquette Discount: $500.00 off Attorney fees on injury cases for all TCSD members and a $500.00 donation to TCSD.
Robertâ€™s Auto Service 4630 Mission Bay Drive, San Diego, CA 92109 (619) 275-1132 www.robertsautoservice.com Contact: Keith Benline Discount: Discount: 10% off all services/repairs (except already discounted services), maximum $100.
Wetsuitrental.com Contact: Dee Dee McCann Kashi www.kashi.com
Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS NanoGreens 10 and Peltier Electrolyte Concentrate www.biopharmasci.com Contact: Melinda Bender (858) 535-0462 or E-mail: back2basics.san.rr.com Discount: 20% off suggested retail price on each nutritional product. SaltStick.com Electrolyte capsules and dispensers. Innovative electrolyte formulation and nifty inside handlebar capsule dispenser designed for training and race-day nutrition. Discount: 10% off your order with code “TCSD10”at www.saltstick.com, and free shipping with over $30 purchase. Sportquestdirect (800) 776-4363 www.sportquestdirect.com Contact: GR Krishna Great products like CarboPro and Vantage. Discount: 10% off all products. Write “TCSD” after your name when ordering online. Discount subtracted after they receive your order.
APPAREL & EQUIPMENT Paradowski Swim Sport 7962 Convoy Ct, San Diego, CA (858) 569-6946 Contact: Tom and Regina Paradowski Discount: 10% off everything. Swim West 120 Encinitas Blvd., Encinitas, CA (760) 635-8556 Contact: Julie Bradley Discount: 15% of swimwear and tri clothing, 10% off all swim accessories. continued page 16
to a full race. The Snow Valley event is one of Automation and improvements like the new the shorter events on the schedule so it is also chip timing system by people like John Hill a good first time race opportunity. The races have helped to reduce some of the workload tend to be 2-4 hours in duration but require a for the TCSD volunteers. Also key has been the bit more anaerobic activity in my opinion than number of club members that have stepped forward and volunteered to help the traditional road triathlon. in many of the functions necesThe swim is a mass start like sary to keep the club working Ironman but races are typically smoothly. Craig, you are one of less than 300 competitors comthose contributors that have pared to 2,000 at Ironman. been key to the success of TCSD. Xterra bike courses are not overly technical consisting of mostly Craig: What are your racing fire roads and single track, howplans for 2008 and beyond? ever, Xterra always tries to maxiLynn: 2008 will possibly be the mize the elevation gain on both first year since 1998 that I have the bike and run and incorponot done at least one Half rates as many obstacles such as Ironman. For 2008 I plan to trees, rocks, and sand as possible Riding the Flume Trail at focus on the Xterra series in on the run. It is hard to get bored Xterra USA Championship. hopes of returning to the in an Xterra race as you are National Championships. I have at least five always focused on the next obstacle. Xterra races on my calendar this season along Craig: You’ve been very involved in the Tri with some new training events such as Sea Club. What have been some of your club Otter and Counting Coup, a 44 mile MTB event duties? with 8,000 feet of climbing which I and other Lynn: I joined the club back in 1997 when fellow TCSD members recently completed. there were probably 250 members. Early on I Craig: How has your family handled your became frustrated with the time it took to triathlon habit? publish the club race results. I volunteered to Lynn: My incredibly patient and tolerant wife take on the responsibility. It was a very time of 25 years, Gail, was actively racing local runs consuming process and if the results were not long before I became involved in triathlon. I 100% accurate you would hear about it quickdid eventually learn the names of my two ly. I convinced Jim McCann to invest in the daughters despite my busy training and race Palm timing system and that combined with schedule. Both daughters, Erin and Erica, spreadsheets I had developed made for a very became involved in triathlon. Being both a successful system for many years. swimmer and a cross country runner, Erica has Since the race results were closely linked been very successful in local triathlons includwith the Grand Prix competition and the club ing a first place finish at Mission Bay and roster I took on those tasks, as well, which podium finishes at most triathlons she has included handling all the member applica- entered including San Diego International, tions. I also became active in updating and Spring Sprint, and the Reebok Women’s improving the new TCSD website. The new Triathlon. She is also a very competent mounwebsite combined with a number of other tain biker. My next goal is to get her to race changes implemented about 6 years back Xterra. resulted in the club expanding quickly from Craig: What do you do for a living? about 200+ members to one now approaching 2,000 members. My time devoted to the club Lynn: I work for San Diego Gas & Electric in also seemed to grow proportionately to a the Beach Cities District Office on Santa Fe point where I realized I was overcommitted. Street where I supervise a team responsible for keeping the lights on from Point Loma and continued page 16
Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS OTHER SPONSORS Acqua al 2 (‘ah-qwa-all-doo-eh’) 322 5th Ave. Gaslamp, San Diego (619) 230-0382, (619) 230-0647, fax Contact: Cassie Piercey Discount: $17 special on the restaurant’s signature pasta sampler, plus a glass of red wine.
Mission Valley in the south to Highway 56 in the north, and east to approximately Highway 15. My team consists of both highly skilled troubleshooters and engineers who respond night or day to power outages. Luckily we have one of the most reliable systems in the country so I do not get called on too many late nights. One unique responsibility of mine is to be on the field at Charger night games in case the power goes out.
Craig: Lynn, thank you so much for sharing your story. You have a great sense of humor. I’d agree with those seniors from Canada – you are looking good! Good luck with all those Xterra races as well as all your other 2008 goals. And thanks for everything you have done for TCSD!
Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals. Countrywide Santaluz (858) 759-5976 Contact: Raja Lahti email@example.com Discount: All TCSD members get up to .500 point off current pricing. Hike, Bike, Kayak Discount: Buy Two La Jolla Sea Cave Kayak Tours, bring another person for free! This is a two-hour guided kayak tour of the gorgeous se caves area. (Includes equipment and plenty of free instruction on proper paddling technique.) John Howard Performance Sports 1705 Old Mill Rd, Encintias, CA 92024 (760) 944-3787, (203) 762-7578 firstname.lastname@example.org www.johnhowardsports.com Discount: 10% on Bike Position Analysis San Diego Humane Society Contact: Sarah Whorley Discount: 1 year extension to your membership if you adopt an animal from the San Diego Humane Society.
CONGRATS IM NEW ZEALAND FINISHERS - Mark Ford Qualifies for Kona! Congratulations go out to the following TCSD members who completed a rainy Ironman New Zealand. IM New Zealand (Topo) on 3/1/08 Name Shingo Tani Andrew Christian Mark Ford Justin Freyermuth Greg Ausley Tish Taylor Elizabeth Novak-Chessman Ron Lane
Time 9:02:29 10:10:46 10:24:05 10:57:35 11:45:32 14:00:38 15:12:44 16:14:26
Category 11/23 Mpro 30/161 M35-39 7/94 M45-49 18/41 M18-24 60/127 M40-44 22/39 F40-44 36/43 F35-39 160/161 M35-39
Overall 11/1,036 142 187 307 481 842 942 1,008
0:53 1:01 0:56 0:58 1:03 1:16 1:16 1:28
Splits 5:02 4:58 5:38 5:55 6:09 7:26 7:37 7:43
3:00 4:02 3:42 4:34 4:21 5:04 5:57 6:35
(seconds and transitions not included in splits)
BARBECUE LENTILS SPREAD
MADE with KASHI
(for when you crave junk taste) Ingredients: 2-1/3 cups lentils, rinsed 5 cups water 1/2 cup molasses 2 Tbsp brown sugar 1 Tbsp vinegar 1/2 cup ketchup (get the natural kind from Henry's) 1 Tsp dry mustard or 2 tsp paste 1 Tsp Worcestershire sauce 16 ounces tomato sauce 2 Tbsp minced onions 1/4 tsp Liquid Smoke, optional Procedure: • Add lentils to water, bring to a boil and simmer for 30 minutes or until tender but whole.
Drain if necessary. • Add remaining ingredients to the cooked lentils and bake at 350 degrees F for 45 minutes. Should be mushy and handle like a spread
KASHI ASIAN LETTUCE CUPS Makes 10 servings Ingredients: 2 cups of hot cooked Kashi® 7 Whole Grain Pilaf 2 chicken breasts cut into 1/4” – 1/2” dice 2 teaspoons soy sauce for marinating chicken 1 teaspoon expeller pressed canola oil 2 cloves of garlic, minced 1/3 cup finely diced carrots 1 can water chestnuts, minced 2 green onions, finely sliced 5 shiitake mushrooms, diced 2 teaspoons soy sauce 4 teaspoons hoisin sauce 1 round-shaped head of lettuce such as iceberg or Boston to make lettuce cups Directions: Cook Kashi Pilaf according to package instructions.
Makes great sandwiches and loves piling on chips!
Marinate diced chicken breast in 2 teaspoons of soy sauce while preparing the rest of the ingredients.
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To make lettuce cups, cut each leaf at the stem and carefully peel the leaf off. The outermost leaves will be large so you can cut them in half. Heat canola oil in non-stick wok over medium high heat.
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Add chicken, soy sauce marinade, and garlic to wok and stir-fry until chicken is no longer pink, about 3 to 4 minutes. Add carrots and stir-fry 1 minute. Add hot cooked Kashi Pilaf to wok and stir-fry 1 minute. Add water chestnuts, green onions, shiitake mushrooms, soy sauce, and hoisin sauce. Stir-fry 1 to 2 minutes until heated through. Serve family-style so each person can fill lettuce cups to their liking with extra hoisin sauce if desired. Nutritional Facts: Serving Size: 1 serving, Calories 190, Total Fat 5g, Total Carbohydrate 22g, Fiber 6g, Protein 16g.
Only On Race Day, continued were the course. There was nothing I could do now but suck it up and suffer— which I did. It was the hardest race I'd ever done.” Going loopy I : Chuck Reiter admits the dumbest thing he ever did as a rookie was not reading a race report for the SD International sprint to know how many bike loops there were. After finishing one loop, he started the turn around for the second. “As I was turning around, I shouted to a race official who replied that I needed to do one loop. I was biking towards racers coming down the steep hill of the loop and decided it was a good idea to turn back into the course. Not a good idea because everyone was going about 25+ mph and I was maybe going 2. I definitely cut more than a few people off and could have caused a huge accident. Luckily, I avoided a crash, but one rider
let me know how big a mistake I made.” (Chuck, I think I still hear him yelling!) Going loopy II: Michele Wallace (again!) at the SD International long course got "lost" on the bike course (if that is possible) and only did only one loop. When she returned to an empty transition area, she figured she was either really, really good (far ahead) or really, really lost. She decided the latter. Julia Van Cleave had a similar problem at the Solana Beach Sprint Triathlon one year when she didn’t pay attention to the course map. “I had a great swim, great bike, and started the run with all kinds of TV and video cameras pointed at me; and the race director was saying I was the first woman!!!! I KNEW something was wrong right away and realized there must have been TWO loops to the bike course, and I did not do the second loop!!!!! After run-
ning a few blocks, I slinked off into the crowd…waited awhile… retrieved my bike, and went home. I felt like a total idiot!!” And now for the Critic’s Choice award… (drum roll)…Wardrobe Malfunction III: The prize goes to Cassandra Killion at the Jamba Juice Triathlon a few years ago. “I got trapped in my wetsuit during transition. When I rolled it off, it bunched around my ankles and I was hopping around like a penguin! I was trapped so badly someone had to pull the thing off me as I lay on the ground. She was only able to pull it off after she stopped laughing! “ Who says triathlons aren’t fun?
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
STRETCH OF THE MONTH:
by Barbara Kase, LMT, RYT
Hug The Butt – aka Pectoral Stretch The forward shoulder/hunchback posture is all too common in massage and Yoga therapy settings and the most common sign of it is Trapezius and upper back and neck pain. Deep neck flexors levator scapula This is a very simple probWeak Tight lem to fix, but the catch is it takes persistence and awareness. The major groups of muscles in the body work in pairs of opposites (hamstrings vs quads, Pectoralas Rhomboids and triceps vs biceps, etc). You may Tight serratus anterior have noticed already that one Weak side of this seesaw is always stronger/ bulkier/more explosive Leon Chaitow’s Muscle Energy Techniques diagram. (such as the biceps), while the Going back to our back and neck pain, other side is usually weaker, but just as tight (ever tried to do those triceps here is how we place the local muscles in the seesaw: the pectorals get tight, from stretches?) This happens because of the way we use constant forward rotation of the shoulders our body. Over time, we create an imbal- while typing, driving, sitting or even carryance that makes this gap in strength really ing things in front of us (next time you’re noticeable and causes postural misalign- carrying grocery bags, check to see if you’re ments. For example, a very visual one is using your triceps or pecs). At the same those guys with huge biceps whose arms are time, the muscles in the upper and mid always half bent in the resting position back tighten in an effort to open the chest. (like hulk). The biceps are so short and This is called Upper Crossed Syndrome and developed that the arms cannot extend it was studied extensively by Dr. Vladimir Janda and later by Leon Chaitow. without effort. Neuromuscular Techniques and Yoga both Going back to the seesaw model, if the muscles are designed to work like partners focus on bringing the body back to a baland one side is pulling (by being short), the anced state. One very effective way to do other side will pull their way to try to pre- this is to stretch the tight muscles to allow vent that imbalance – like a tug of war…I the weak ones to pick up the slack and get can’t seem to graduate from the playground more confident over time. This lengthening of the pectorals then, allows the upper back with my examples on this. So how come these imbalances don’t sort and neck muscles to do their job better and themselves out? Well, it’s all about use. We release a lot of that accumulated tension engage the same muscles over and over in and stress. Enough with the explanations, a great the same way, thus strengthening them in stretch to get back to balance (shown at sometimes less than desirable positions. This causes the antagonist muscles (the right); the only requisite is that you do it ones on the other end of the seesaw-like as much as possible. the triceps) to become over stretched (because they are losing in the tug of war) and weak, although they may still be tight for their own range of motion.
STRETCH EXAMPLE HUG THE BUTT • Clasp your hands behind you and then rotate the humerus (arm bone) on its axis (both sides), so that the shoulderblades move towards one another as the hands glide down. Think that you’re trying to sit on your hands. Keep the shoulders and neck down and relaxed. • Remember to keep your abs in, with the spine in neutral position. • If your elbows hyperextend, then bend them, so as to keep some tension in the muscles around the joint, preventing them from absorbing the stretch that is targeting the pecs.
• Avoid bringing the hands up behind you, as this only shortens the pectorals and torques the shoulder cap.
• Take the Hug The Butt challenge: do this stretch 3 times a day for a week and say goodbye to your upper back and neck pain!
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