INSIDE THIS ISSUE
AUGUST 2010
TCSD Contacts Board Members Volunteer Members Member Profile
TRIATHLON CLUB OF SAN DIEGO
2 2 2 5
Weekly Workout Calendar 5 TCSD Conversation 7 New Members 8 Race Reports 12, 14
Mechanic’s Corner Coach’s Corner It’s The Law Made with Kashi
17 18 21 25
TriNews
Suffering on a Wednesday Morning
By Michelle Panik
Convention Center Stairs Workout AUGUST CLUB MEETING Wednesday, August 11th 5:00pm SPECIAL GUEST: USA Triathlon Location: Rehab United: Carmel Valley 3323 Carmel Mountain Rd San Diego, CA 92121 Complete details available on the Club’s website.
AUGUST TCSD AQUATHON Powered by Kashi® Thursday, August 12th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start Location: La Jolla Shores
It’s a little before 6:30 on a Wednesday morning when I’m standing outside the Convention Center with TCSD’s open water swim coach, Nikee Pomper. For over a year, in addition to helping out with club swims, she’s also been leading a cross-training workout outside the Convention Center. It’s a combination of plyometrics, resistance band work, lunges, burpees, sprints, and repeats up the center’s 75-step staircase. It started out, though, as simply stair repeats. After doing them solo for two weeks, Pomper lost motivation and sent an email about it out to the club. Five people showed up the next week. Since then, attendance has fluctuated with the race season (there are fewer participants in the summer and more in the winter, which has seen as many as 25 attendees).
The workout sounds like a killer and, combined with a drizzle coming out of grey skies, I’m worried that I’ll be the only one suffering through the workout. And then Pomper compounds my trepidation after ending her workout overview with, “I haven’t had anyone come and say ‘Eh, this is kinda easy.’” Luckily, Virginia Patterson, Chris Schoein, and Michelle Ward show up. They’re chatting casually when Patterson says to Pomper, “You look amazing, by the way.” Pomper is six weeks out from a figure contest, and has seen big gains in muscle recently. She smiles and says, “Wait ‘til I show you the gun show,” and then explains the morning’s punishment. continued on page 3
CONTACTS
TCSD BOARD MEMBERS
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president, Thomas Johnson.
President
Thomas Johnson
tjohnson@triclubsandiego.org
Vice President
John Hill
jhill@triclubsandiego.org
Treasurer
Wendy Harp
wharp@triclubsandiego.org
Secretary
Mike Plumb
mplumb@triclubsandiego.org
Sponsorship Director
David McMahon
dmcmahon@triclubsandiego.org
Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION
(619) 987-8822
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Flo Hedwig Steve Koci Dean Rosenberg Steve Tally
coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
Creative Team
Arch & Christy Fuston fuston@triclubsandiego.org
Expo Coordinator
Anne Fleming Dawn Copenhaver
Race Series Points (Aqua, Du & Triathlon) Dean Sprague
afleming@triclubsandiego.org dcopenhaver@triclubsandiego.org
(619) 668-0066
(760) 470-3947 (619) 867-2784
dsprague@triclubsandiego.org
Ironman Coach(es)
Mike Drury, Liam Thier imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
Newsletter Editor
Dawn Copenhaver
dcopenhaver@triclubsandiego.org
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
bsotak@triclubsandiego.org
(858) 270-1605
Open Water Safety Officer
Dave Huff
dhuff@triclubsandiego.org
Sprague Design, Dean Sprague
Open Water Swim Director
Nikee Pomper
npomper@triclubsandiego.org
dsprague@triclubsandiego.org
Public Relations Director
Michelle Panik
mpanik@triclubsandiego.org
(858) 270-1605
Race Director(s)
Ann Kelly Brian Wrona
akelly@triclubsandiego.org bwrona@triclubsandiego.org
Dawn Copenhaver dcopenhaver@triclubsandiego.org
Social Committee
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Dawn Copenhaver at dcopenhaver@triclubsandiego.org
Lori Amonette Mark Kenny Karl Johnson Erin Merz
lamonette@triclubsandiego.org mkenny@triclubsandiego.org kjohnson@triclubsandiego.org emerz@triclubsandiego.org
Store Manager
Michelle Panik
mpanik@triclubsandiego.org
Masters Swim Coach
Mickey Murad
mmurad@triclubsandiego.org
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
jvance@triclubsandiego.org
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Web Administrator(s)
John Hill Buck Williamson
jhill@triclubsandiego.org bwilliamson@triclubsandiego.org
BIKE & WHEEL CASE RENTAL
TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx.
Publisher & Design/Production
Editor
Contributing Writers Richard Duquette, Christine Gould, Jason Karp MD, Kevin Koresky, Amy McCoy, Michelle Panik and Craig Zelent. Newsletter Classifieds/Ads Contact David McMahon at dmcmahon@triclubsandiego.org
ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to the Newsletter Publisher or Editor. Need by the 15th of the month for publications/consideration. Thanks for sharing!
(858) 733-0790
Rates per week: Single case $25 Double case $40 Wheel case $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
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Convention Center Stairs Workout, continued On the first and third Wednesday of each month, the workout focuses on strength and the upper body, and includes staircase repeats. The second and fourth weeks consist of sprints, legwork, cardio, and more stairs. Since this is July 7, they’ll warm up with three repeats up the staircase prior to upper body work with resistance bands. But before they begin their first flight, Patterson tells Pomper, “I want to see the gun show.” Pomper removes her long-sleeve shirt to reveal a sculpted V-back. Figure training is entirely unlike triathlon, but it shares the same work ethic and focus on long-range goals. Women in her age group who are signed for the next triathlon she does should be worried. As they start up the stairs, the conversation turns from sport to ordinary life. There’s the next book club selection the three women will be reading, and Pomper’s plan for a cupcake party post-figure contest. With the warm up complete, Pomper pulls out her resistance bands and demonstrates each exercise: shoulder press, side raises, front raises, and reverse fly done one hand at a time. With a leaf blower in the background, they each pick a station and begin. This is Schoein’s second time at the workout. When I ask if it’s what he’d expected, he says, “It’s much better. I thought it would just be stairs.”
The stairs, it seems, have become an extra cardio kick done when you could be resting and letting your upper body recover. When Pomper calls time, everyone rotates to their next station. Patterson and Ward are both targeting the Ironman 70.3 Austin in October. They’ve been coming downtown on Wednesday mornings for the last eight months. “Just for the record,” Ward says, while pulling a green resistance band out from the sides of her body, “it’s not getting any easier.” Last winter, the group did test workouts every four weeks to gauge progress. They would see how many stair repeats, pushups, and sprints they could do in one minute, and wall squats to exhaustion. (In case you’re wondering, this record is held by Judy Seid, and comes in at four-plus minutes.) When I ask Patterson what her least favorite part of these workouts is, she says, in the middle of shoulder presses, “This right now.” And then, after another rep, “No, it’s all really fun.” Pomper says that, while Tri Club members are really disciplined with swimming, biking, and running, they don’t incorporate other types of cross-training. “You still need to keep your muscles guessing,” she says. She believes that whether you’re training for a sprint or full Ironman, these morning workouts will help. continued on page 21
WWW.TRICLUBSANDIEGO.ORG 3
Convention Center Stairs Workout, continued Occasionally, other people trot up and down the stairs as part of a run or their own cross-training. Whatever they’re doing, it isn’t half as hard as this Tri Club workout. After finishing their first resistance band circuit, the group hits the staircase again for some monster stairs (which consist of
jumping, two footed, up every other stair. Yes, it’s as hard as it sounds). Then they’ll return for more resistance band work, add in some sprints, lunges, and ab work, and call it a day. Or call it 7:45AM, and time for the rest of the city to wake up.
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Barbara F. Ferrero - BS, CCN, LMT (760) 710-7730 Barbferrero@gmail.com North County-San Diego
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR MEMBER PROFILE DON LEMERSAL Nickname: Dongo Member since: 2005
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome.
5:30 PM
Ocean Swim in Carlsbad
5:30 PM
Ocean Swim
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
•
Location: Movin Shoes, Encinitas.
Location: Tamarack Beach.
Location: La Jolla Shores. •
Location: JCC, 4126 Executive Dr.
Tuesday
Age group: M 45-49
6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
5:30 PM
Track Workout
6:00 PM
Track Workout in Carlsbad, a coached session
•
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
Location: UC High School, 6949 Genesee Ave. •
Location: Carlsbad H.S. Track.
Occupation: Director of Engineering for a local wireless company.
Wednesday 5:30 PM
Mountain Bike Ride (Advanced)
5:30 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Coronado
6:00 PM
Bike Workout in Cental San Diego
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com •
Location: Tamarack Beach. •
Location(s): varies,
Before I Became a Triathlete, I was: Well-rested.
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com 7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
6:00 PM
Ocean Swim
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) •
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
•
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar. 8:30 AM
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
Refer to the Club’s website for additional workouts.
Favorite Thing(s) About TCSD: I love how supportive everybody is; it doesn’t seem to matter whether someone is an elite athlete or raw beginner, they get the same attention. I think that is quite rare but somehow it’s in the Club’s DNA. Favorite Segment (swim, bike or run): From my first race in 1990 until recently it was the run, now it’s the bike since I’ve realized it provides more opportunity to gain time.
Location: La Jolla Cove.
Saturday 8:00 AM
When not training, I enjoy: Playing tennis with my kids and learning to play the piano. Favorite Local Restaurant: Pizza Port in Solana beach or Phil’s BBQ near the Sports Arena.
Location: Starting at Holland’s Bicycles. •
Status: Married for 17 years; 3 Children; Ian (11), Grace (10), Henry (5).
Favorite Event/Tri: Any TCSD Club race and the Chicago Triathlon. PR/Best Race: At th 2008 Chicago Triathlon I did 2:21:04, which though not amazing was a PR after doing the race 16 times (at age 43!). continued on page 7
WWW.TRICLUBSANDIEGO.ORG 5
JULY TCSD MEETINGS, CLINICS & RIDES BEGINNER TRIATHLON Saturday, August 7th 6:00am Check-in, set up begins 6:45am Race Start
TRIROCK SAN DIEGO CLINIC #1 / NEWBIE NETWORKING MEETING Thursday, August 5th, 6:00pm
Location: Glorietta Bay, Coronado Distance: Swim: 300 meters Bike: 7 miles Run: 2 miles Contact: TCSD Race Director(s) If not racing, come out and Volunteer!
This month’s meeting is held in conjuction with TriRock San Diego. Clinic #1 is perfect for first timers, designed to introduce you to the sport of triathlon and the SD race. Come by for this fun, friendly, info packed clinic and meet your fellow triathletes or even find a new training buddy! Free pizza & soda and we’ll be raffeling off two TriRock San Diego entries. NON-MEMBERS WELCOME!
Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111
REAL BEGINNERS’ BIKE RIDE Saturday, August 15th, 8:30am The TCSD Real Beginners’ 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 of moderate climbs on the first half of the ride. 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.
TRIROCK SAN DIEGO CLINIC #2 / TRIATHLON 101 & BEGINNERS’ MEETING Monday, August 23rd, 6:00pm
Clinic #2 is specifically designed to get you ready for the upcoming TriRock San Diego sprint triathlon. We will cover all aspect of the event in a beginner friendly manner. Our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z and specific details about the TriRock event. We’ll be raffeling off two TriRock San Diego entries. NON-MEMBERS WELCOME!
Contact Bill Gleason and ’the Steve’s’ at coaches@triclubsandiego.org Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??
Location: B&L Bike & Sport Solana Beach Location 211 N. Highway 101 Solana Beach, CA 92075
ABOUT TCSD’S AUGUST GUEST SPEAKER: USA TRIATHLON August 11th Wednesday USA Triathlon is the sanctioning authority for more than 2,000 diverse events, ranging from grassroots to high-profile races nationwide. The organization works to create interest and participation in a variety of programs, including camps, clinics, races and educational opportunities. USA Triathlon’s 125,000-strong membership is comprised of athletes of all ages, coaches, officials, parents and fans striving to strengthen multisport. On the elite level, USA Triathlon is responsible for the selection and training of teams to represent the United States in
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international competition, including the world championships, Pan Am Games and Olympic Games. It conducts national camps and clinics and provides coaching education programs. On the developmental level, USA Triathlon fosters grassroots expansion of the sport, which is facilitated by the sanctioning of age-group events and triathlon clubs. National and regional championships are held for triathletes from junior to senior age divisions. Mission statement Our mission is to encourage, support and enhance the multisport experience in the United States.
TCSD CONVERSATION WITH: Brian Long
MEMBER PROFILE, cont.
By Craig Zelent
I had the opportunity recently to talk triathlon with Brian Long, the former President of the Triathlon Club of San Diego and 2010 Ironman Coeur d’Alene Finisher. Please join me as we get to know this incredibly great guy.
Pre/Post event ritual: Don’t have many rituals, but I love to go to Pizza Port for dinner on race day as a reward... unfortunately my family is pretty well sick of the place.
Craig: What was your sports background before triathlon?
Most embarrassing or disastrous moment: In the 90’s I was doing the Chicago tri and it was always a big deal to me since there aren't nearly as many races in Chicago as there are here. It was raining so I was in a foul mood and getting my bike out of transition I couldn't clip in to the pedals and after a frantic minute I realized that the rubber covers on my Look pedals were still on. So I angrily flung them off like little Frisbees and one of them hit a kid who was standing near the curb. I didn't hurt him or anything but I felt like a complete jackass to be so wound up and careless over my own mistake. I’m probably at least as competitive now about things over which I have control, but if something like that happened again I would definitely have a better sense of humor about it.
Brian: Well I hate to say it, but I was more Jeff Spicoli, the Fast Times at Ridgemont High character than Jeff Garcia. I was raised in the water by my folks with water skiing and swim lessons coming when I was under 5. I started surfing at about 9-10 years old. I played soccer, and Little League but my folks were not too into it, so that didn’t last. I did love to run and the coaches in high school tried to recruit me for football and track, but San Marcos High at that time was like 1-12. No thanks!! Craig: What led you to take up triathlon?
mer on the floor due to serious back troubles. I spent an entire Tour De France laying on the floor, stoned on Vicodin and alcohol watching Lance Armstrong kick butt after battling cancer. At some point I thought back to when I first doing started doing triathlon and remembered him as an IronKids athlete that beat many pros. The next thought was how different our paths had become and that if I wanted any part of what he had, I had to get my back and hopefully my life under control.
Brian: Julie Moss’s famous crawl, then Bud Light. I was working for the local Budweiser distributor during the Spud McKenzie era and Bud Light was heavily involved in H triathlon spon- ave house? W il Top: St After several weeks, ripping l sell, and lo sorship. It had ck it up down a I was back on two feet t the 2 a 010 Ca fter showing two of the three rlsbad it and signed up for the Triathlo . things I loved, the ocean and running, n. Oceanside 70.3. It was the so I got a Schwinn Paramount. I volunteered first year as a 70.3. I first at the San Clemente race, then raced trained so hard for that race and physically had Solana Beach. I think it was ’86. I was offered made huge progress. In the couple of weeks an internship with CAT Sport to help with the prior to the race, during my taper, I was doing races, but I already had a little girl so working yardwork and BOING, goes the back. I immedifor free was not happening. ately got on ice and tried to do everything Craig: How and when did you get involved in right, but I woke up about 3:00 in the morning the TCSD? in excruciating pain, downed the painkillers and Brian: I got involved with TCSD in the early went and lay on the floor in the living room. I 2000’s after years of abusing myself and a sum- continued on page 9
My Equipment: Wetsuit: Xterra Bike: Cannondale - in TCSD Colors Running Shoes: Nike Equipment Wish List: I’m not much of an equipment geek but Zipp wheels would be sweet. Can’t Race Without: Cytomax and PowerGel or Hammer Gel. Best Advice: Early on, an excellent triathlete I worked with told me that starting the run is always a slog, but then after a half mile or so you have to force yourself to run at a normal running pace. That’s great advice I think a lot of amateurs never get out of the slog mode. Also (TCSD member) Matias Negatu told me “you have to let the run come to you” and I think that’s right, but I would add you have to be anxious for it to arrive.
WWW.TRICLUBSANDIEGO.ORG 7
Congratulations IM Finishers! TCSD NEW MEMBERS Rank OV/AG Mike Drury Liam Thier
634/161 635/146
M35-39 M30-34
Swim
Bike
Run
Total
0:58:58 5:52:29 5:32:17 12:37:27 1:07:08 6:04:39 5:15:50 12:37:28 1,167 Finishers. Transitions not included
IM Coeur d’Alene - June 27, 2010 Rank OV/AG Brandon Mills Amy Larson Jon Davis Macario Avalos Mike Stange Chris Wheeler Tracey Angelopoulos Markus Hofmann Bart Bybee Steve Cardoza Matias Negatu Chuck Gorski Ty Haeber Brian Long Andy Larson Jorge Galdamez Amy McCoy Leah Haeber Joanne Arena Jennifer Wolff Rachel Spatz
46/8 316/7 374/60 405/70 452/101 504/46 566/21 661/81 68985 738/116 844/134 967/215 1044/235 1196/148 1539/185 1553/309 1564/75 1690/79 1726/91 1792/98 1911/14
AG M30-34 W40-44 M35-39 M30-34 M40-44 M25-29 W40-44 M45-49 M45-49 M35-39 M35-39 M40-44 M40-44 M45-49 M45-49 M40-44 W35-39 W40-44 W35-39 W35-39 W18-24
Swim
Bike
Run
Total
1:10:58 5:14:04 3:21:19 9:50:56 1:13:57 5:37:15 4:13:10 11:10:55 1:28:11 5:28:46 4:16:58 11:21:14 1:18:59 6:07:26 3:52:04 11:28:47 1:16:24 5:38:12 4:32:27 11:36:22 1:10:41 5:48:17 4:37:53 11:42:48 1:12:48 6:08:01 4:22:57 11:52:32 1:22:33 5:59:00 4:34:32 12:08:30 1:28:00 6:07:01 4:29:36 12:12:24 1:40:52 5:42:50 4:46:44 12:19:15 1:05:10 6:10:37 5:10:08 12:34:00 1:26:20 6:10:39 5:01:00 12:50:35 1:31:15 6:04:38 5:08:45 13:01:30 1:15:33 6:42:41 5:10:31 13:25:44 1:25:45 6:46:52 5:47:10 14:22:02 1:25:47 6:58:45 5:46:03 14:24:53 1:36:42 7:35:55 5:01:54 14:27:11 1:25:08 7:26:07 5:41:32 14:51:50 1:09:13 6:55:28 6:42:02 14:59:09 1:18:03 7:17:38 6:28:07 15:17:07 1:48:18 7:57:46 5:47:30 15:49:01 2,264 Participants. Transitions not included
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AG
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continued on page 9
IM Lanzorete, Spain - May 22, 2010
Road
Genaro Aguilar Eduardo Aguilar Louis Alvarado John Arkwright Neil Baatrup Alexander Balkin Peter Bautista Joseph Beckerley Shiloh Beckerley Joel Bernard Stephen Birtsas Blythe Blakistone Kevin Bobenchik Bryan Bostenero Edward Burke Roena Cabrera Juan Calderon Nancy Canyon Christopher Capalbo Judi Carbary Jim Chestnut Anna Chrisman Jon Christopher Vanessa Claudio Dustin Coy Kyle Davis Sean Davis James Dorris Rachael Doyle Matt Drenan Chaille Duncan Matthew Dusa John Ellis Adam Engman Erich Ess Juliana Esteban Mark Esteban Dan Findley Lindsay Flatauer Shannon Fornes Joelle Freeman Suzanne Ginnow Robert Grenzeback Shirley Grimm Shaun Guest Astrid Haenebalcke Sara Hanson
TCSD Conversation, continued came to with my second daughter looking over me and you could see the empathy. She was probably 8 and asked me if this meant no race. Man I lost it. I think I cried for 5 days after I told her that yep, I was done. After years of being told not to do the surgery, as well as to stop running and riding, I found Dr. Roger Thorne of Scripps who was 100% onboard with getting me to the start line. He made no promises on the finish however. I had my first back surgery and woke up with immediate relief. He and I worked together and the goal then became doing the Big Kahuna in Santa Cruz. I had missed the inaugural race do to a bout of back troubles. I did the race, finishing in the mid 5 hour range and within a week stopped by to thank Dr Thorne. I had about 5 good years, when disc number two ruptured. This time Dr Thorne wanted to be a bit more conservative but I was dying. I called Dr Martinez and a neighbor of mine one morning about 2:30 am to see what would happen if I OD’d on the pain meds. It wasn’t that I wanted to die, it was just that if I would get really sick versus going to permanent sleep, I was willing to take the chance to try to stop the pain. I was essentially told STOP!!! No more drugs!!! Dr. Martiinez, made a house call to check on me and my neighbor Bill Kosik, a PT at CORE in Encinitas, was able to get me in front of their back specialist Dr. Eric Westerlund. Within 8 hours of meeting Dr. Westerlund, he had me on the OR table and did the second surgery at 8:30 pm on a Friday night. Again it was instant relief and I was dancing out the door the next morning. Dr Westerlund as well as Dr Martinez, Bill Kosik and Gino Cinco saved my butt through that period. It was a very dark time, but here I am one of TCSD’s newest Ironmen. Craig: What volunteer positions have you done for the TCSD? Brian: My mom was a candy striper hospital volunteer back in the day, so I guess I got her volunteer gene. As I said before, I volunteered before I ever raced. In the beginning I just did whatever needed to be done depending on the event. I would set up and break down meetings, swim with begin-
ners at the Monday swims, whatever was needed. I think my first position was uniform coordinator and then treasurer. I have to clarify though that at that time as treasurer all I did was write reimbursement checks. I am no bean counter and am very grateful for Wendy Harp. She works hard at keeping the club finances on track. From there due to the untimely passing of former TCSD President, Jim McCann, I became President. Craig: How has your perspective changed since having the opportunity to be President of the TCSD? Brian: I am glad you said ‘opportunity’ in your question, because that is truly what it was for me as well as an honor. It was a huge opportunity to grow personally and professionally. I enjoyed so much of it and quite honestly, some days I really miss it, but it was important for the club and for me at the time to move on. Craig: What would you like to share about the TCSD that most members may not be aware of? Brian: That there are many heroes and great stories in TCSD. Whenever I think about or see someone from the swim where we lost Dave Martin, I think of the courage and bravery those members mustered. I also spoke with a member who jumped in a river at a waterfall to try to rescue a family that had fallen in and was pinned under from the force of the fall. Unfortunately, this member was eventually forced to make the decision to save himself. I am so humbled when I am around this depth of the human spirit. Craig: What was your experience like preparing for and then competing in Ironman Coeur d’Alene? Brian: I had a BLAST!!! It was a long time coming so I soaked up every second whether we were up or down and believe me I had about a 2.5 hour period of being in the dumps. All I wanted to do was take a nap. I truly was trying to work out the risk/reward of taking a 20 minute nap. By the time I decided it was not a good idea I was out of the rollers and on my way back for T2. I have learned over the years that there are
NEW MEMBERS, cont. Chris Hasvold Marcus Heliker Scott Hodson Shannon Hoelzer Elisabeth Holm Erik Holm Steffen Holm Kaare Holm Donald Hooper Matt Houghton Lindsay Jiron Teresa Johnson Westley Jordan Michelle Jowdy Daniel King Laura Kirkeby Anthony Klein Larry Kutler Katarina LaJeunesse Kristina Lott Scott Loy Kathryn Mack-Burton Ronald Magtanong Devin Mahoney Stephanie Malick Monica Manning Toni Martinez Michael McCann Ryan McKenzie Lindsey Meadows Elizabeth Mehlrose Bruce Meister Elena Mendoza Karyn Mentink Heath Meyer John Miles Kevin Miller Jennifer Morris Jennifer Nanista Fallon Newman Abigail O’Leary Kevin Paine Christina Partridge Arlene Pascual Robert Patten Robert Patton continued on page 10
continued on page 10
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TCSD Conversation, continued NEW MEMBERS, cont. Daniel Peiffer Thereasa Polet Jason Polman Maya Pratt-Freedman Lina Ramos-Holm Sean Rapp Ryan Ratermann Debbie Repashy Natalie Rood Anitra Rooney Morgan Rooney Alexandra Schlam Mary Schroeder John Schubert Thomas Schutt Turner Smith Jamie Snow Miles Sonnenfeld Megan Spangler Robert Spear James Stakem II Aneetrah Stewart William Sylvester David Taube Edrie Totten Lesicko Umida Birgit Unfried Harrison VanderLinde Michael Vitug Thao Vu Katherine Walsh Jennifer Ward Kelly Weaver Robyn Weller Candace White Samuel Wilson Alden Wood Betsy Woods Daron Youngberg
so many great coaches in the area including you, but my experience is one of not following and trusting what was scheduled for me and I know this is not uncommon. You feel great so run faster, harder, longer, do those long hard rides with your training buddies and then BOOM you’re hurt and the training program didn’t work. I received an entry and training program from Multisport.com and committed to doing only what was asked of me and nothing more. If they said, today’s ride is done with one red sock and one yellow starting with the yellow on your left foot and then swapping every 10 miles while singing Yankee Doodle Dandy, then that’s what I was prepared to do. Funny thing actually following the coaching plan, after a year of not racing or really training at all, I showed up in Coeur d’Alene prepared for the event and feeling great mentally and physically. As for the race, it was everything I thought it was going to be and more. I could not have had a better time and I made sure everyone I came in to contact knew it. I spent the last five miles of the race thanking volunteers, dancing with spectators, encouraging fellow competitors. It was shakin’ hands and kissin’ babies and I loved it all. The people of CDA were awesome and the city truly does come out in force to welcome all the competitors and their guests. Craig: What advice would you want to share with people who are considering their first Ironman distance race? Brian: Read ‘Going Long’ by Joe Friel and Gordo Byrn. Read it every night for the last four weeks before your event. It has so much good information and advice.
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My favorite section is where they talk about getting through the valley. First they make sure you know it’s going to happen and that suffering is part of the game for everyone. They reassure you that these valleys are not unique to you. What saved my butt was their suggestion to stay in the process no matter what. My process was using SportQuest products for my nutrition. I was taking in CarboPro every 20 minutes as well as two Thermolytes. Then on the hour I was taking two Advantage and two Recovery and then one Motivator every 3 hours. When I was in that extended low period I continued to stay in my ‘nutrition process’ and it worked to not only give me something else to think about, but by staying in the process, my body was ready to continue working when we were back on the emotional mountain tops. Craig: What is the best part of being a TCSD member? Brian: Gosh, the people, races, camaraderie, food, resources, discounts, meetings. It is a great group which is why I, as well as so many others are so willing to give their time to making TCSD the best club in the world. Craig: What is one of your funniest triathlon stories? Brian: It actually has to be from Coeur d’Alene. For the bike I used a SpeedFill, which is a 40 ounce bottle that sits inside your frame down by the bottom bracket. In the Speedfill I had a syrup of CarboPro, about 2100 calories, that I had to suck through a tube mounted up on the bars. I have told people the best thing about a
13 and a half hour Ironman is that the recovery is a piece of cake, but the roof of my mouth, from not training my sucking muscles, was SO SORE for like a week. No one believed me when I told them the ibuprofen was for my mouth not anything else, but I swear the roof of my mouth hurt all the way into my jaw. Never would have thought!! Craig: I hired you to be my real estate agent when we bought our house nearly 4 years ago and was thoroughly pleased with your work. As a business owner, how has your involvement in the TCSD and sponsor of local races and TCSD helped your business? Brian: It has obliviously had some impact, but I don’t think as much as some would expect. The very first marketing move I did when I started in real estate was sponsoring the Carlsbad Marathon. I really try to stay true to the philosophy of ‘do onto others as you would have done to you’ in my business. There was a time when mailboxes were overflowing with real estate fliers and postcards and I really saw it as a huge waste of paper. Additionally I really wanted to be associated with the events and people I cared about. So through my business I not only sponsor races, but more importantly, real estate provided me with the flexibility to volunteer so many hours to TCSD, CAF and many, many events. That is the true benefit to me.
Now the swim caps, that was a stroke of luck. I was writing pretty big checks for sponsorship, but was not getting anything into anyone’s hands. I started to think about what I could do and swim caps came to mind. A few emails around the world led me to a company in Malaysia. It was a leap of faith to wire $14,000 to a company you never heard of and is a 28 hour flight away. Fortunately things worked out. My favorite swim cap story occurred when I was swimming at the Carlsbad pool. The high school had gotten out while I was swimming and they had closed down lanes for girl’s water polo practice. I didn’t pay too much attention until the end of my workout when I looked over and ALL the girls had on Brian Long swim caps. I donate all my extras from the Carlsbad triathlon to the pool and the high school teams use them. It always makes me smile to see the caps. Craig: What are your future triathlon related goals? Brian: A sub 12 hour Ironman, with a smile, is in my future, as is the Boston Marathon. A friend of mine is talking about doing the Rim to Rim to Rim at the Grand Canyon which I am totally up for. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com
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Race Report: San Diego International Triathlon
By Christine Gould
Date: May 27th, 2010 Location: Downtown San Diego, CA
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My approach to the race this year was to simply go out there and see what I could do. I had been training consistently and recently acquired a new triathlon bike from Moment Cycle Sport for my 30th birthday. I just wanted to see what would happen if I just got out there and went after it. What’s the worst that could happen? The race morning was typical for San Diego in June – cool and overcast. For me, these were perfect race conditions, and I simply hoped that the wind wouldn’t pick up until the afternoon since it had been very windy in the days leading up to the race. I don’t sleep well the night before I race so I definitely got to transition early. I knew that I would be in one of the later waves so I had plenty of time to set up transition and to get my mind focused on the race. My dad came over to wish me good luck and I ‘shooed’ him away so I could control my nerves. The 1000 m swim is in San Diego Harbor. The course is a large rectangle that is nicely marked with large buoys, which are great for sighting. Spectators can stand on the small beach or up on the hill overlooking the course to watch the swimmers. I usually like to do a short swim warm-up to loosen up the shoulders before shorter races since that is the first event. The water temperature was a little chilly but tolerable in my sleeveless wetsuit. I hung out in the water until my wave. I started near the front because my background is swimming (agegrouper through college). I felt great during the swim! I usually start pretty fast to get out in front, settle into a steady rhythm, and then I
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One of the nicest things about doing triathlons in San Diego is the ability to race essentially in your own ‘backyard.’ It’s certainly a unique advantage to be able to train and preview the course prior to race day so that you are fully prepared with no surprises as to where the hills, turns, and bumps are. In such an active triathlon community such as San Diego, it’s also fun to race with the people you train with on a daily basis. You will always find a friendly face in transition or out on the course cheering for you. Of course, an added bonus is the luxury of sleeping in your own bed, too. I raced the San Diego International Triathlon for the second time this year. This race is a great race to try out if you’re new to the sport. The course is fun, challenging, and wellorganized. I first did the race back in 2008 as a warm-up / tune-up for Vineman 70.3. I took a similar approach this year as I am also racing Vineman 70.3 this weekend. The main difference this year is that I have recently aged up into the W30-34 category, a very competitive age group. I have also spent the past year training with Rehab United, specifically their Tri-Strength and Pedal Power classes. This year I have the privilege of racing on their Elite Excel Team. These workouts have made a tremendous difference in my performance, and I really like the people that run the workouts (Justin Robinson, Brian Wilson, Bryan Hill) as well as the people who train there. I have made several new friends, and I find it really refreshing to be train with a motivated group of adults. In addition, I have been training with the UCSD Masters Team under Terry Martin for the past several years as I recently finished graduate school there just last summer.
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portion of this race is flat and fast. Once you exit the Spanish landing park, you do a small loop on Shelter Island before heading along North Harbor Drive towards Seaport Village. I knew that I was in good position in my age group, but the fun part about triathlon is that it’s three different races. Once I headed out on the run, I just focused on keeping my upper body relaxed and maintaining the turnover in the legs. I saw several friends from Rehab United on the course, and their cheering definitely motivated me. The first half of my race I paced really well, but I definitely started to fade in the second half. I find flat run courses to be challenging because the constant pounding can really wear on the legs. In the last quarter mile, Michelle Wallace, who is also in my age group, passed me. I knew she was coming (I saw her family cheering) but I just didn’t have enough left in the legs to go with her as she zoomed by. I finished just 15 seconds behind her. Overall, the race went really well! I finished second in my age group with a time of 1:49.47. This is a 5 min PR from 2 years ago. My splits were: swim - 12:3; bike - 49:50; run - 42:55. I am really excited to represent Rehab United this year and to see what I can do at Vineman 70.3! Photos courtesy of Opix.net/Osamu Chiba
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usually pick up the kick near the end to get the legs ready for the bike. I realized after the first several hundred meters that I was out on my own so I just kept chugging along, trying to catch people in front of me. What’s really funny is that I thought the swim was supposed to be 1500 m so I was pleasantly surprised when it was time to exit and head into transition. Admittedly, I am not the best in transition but I managed to get out of there as quickly as possible and head out on the bike. This bike course is really fun! If I could wear any jersey in the Tour de France (which I’m watching right now), it would be the polka-dot jersey. I love the hills. This bike course is perfect for that. There’s a nice long climb out of downtown up towards Cabrillo. Once you are at the top, there are two laps of really fun, rolling hills. My strategy was to stay strong and steady up the hill towards Cabrillo, and then build into each lap of the rollers. My legs felt great on the bike, and I was definitely trying to see where I was relative to the competition. It’s hard not to do that on a twolap course! This bike course is 10K shorter compared to the normal 40K distance in an Olympic triathlon. I couldn’t remember what I did back in 2008, but when I finished the bike leg and saw my 49 split, I was pleased. I did my best to get through the second transition quickly and out on the run. The 10K run
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Race Report: Ironman Coeur d’Alene SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb tripower2000@msn.com (760) 420-8032 www.tripower.org Discount: Start up fee ($35.00) CODE: TCSD2010 in referral box.
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By Amy McCoy
Date: June 27th, 2010 Location: Coeur d’Alene, Idaho ”I will never do an Ironman”. I wonder how many people that have crossed the Ironman finish-line have said those words at one point. I am one of them. The task seemed too hard, the training too long, and the pain too much. However, on June 27th, 2010 in Coeur d’Alene Idaho, I became an Ironman. My journey began about three and a half years ago when I signed up for my first 5k. After running for just over a year, on a whim I signed up for my first sprint triathlon. I borrowed a bike from a friend and rode it twice. I had another friend give me a couple of swim lessons. Then two weeks later, I was at the finishline of the Spring Sprint; hooked on triathlons. Over the next two years I enjoyed a handful of Sprint distances, an Olympic and two 70.3’s. There was only one distance left to experience; it was a carrot dangling in front of me and I had to reach for it. I began my training for Ironman Coeur d’Alene in January. I negotiated a deal with my husband (I think that anyone that is in a relationship has an Ironman ’deal’ made, in some form) and began the training program I purchased through MultiSports.com. I followed my schedule and completed all of the mandatory workouts. I left out the bonus workouts for those that were looking for more then just crossing the finishline in one piece. I was grateful to avoid any serious training injuries and had a great six months. During training, I was a good student; I practiced my nutrition, experimented with my attire and listened closely to the advice of those that were experienced. I felt prepared.
An Ironman start is truly an amazing sight to witness. 2,500 athletes of differing skill levels come together on one beach. While individual goals vary considerably, we all share the common ground of working hard to get there and wanting to do our personal best on that day. The pros began their day at 6:25 A.M. After their canon went off, the age groupers were allowed to enter the sandy shore of the lake. Since a podium finish was not in my future, my plan was to hang back for a minute or two after our canon was fired. I think it served me well and my battle with others was minimal. Lake Coeur d’Alene is known for freezing cold, choppy water. We werefortunate and had 60 degree water, which in a full-suit, I found to be the perfect temperature. The water was choppier then any ocean swim I had ever done. But, swimming in fresh water was wonderful and the swim was one of the highlights for me. I was punched in the face and kicked in the ear, but, it was the most pain-free part of my day. It’s a 2-loop course, so I exited the water for a very brief run on the beach then back to swimming. The sun was shining, the trees surrounding the lake were beautiful and the massive number of spectators helped make it an incredible experience. My swim time was much slower than I had expected. But it was easy to let the disappointment go because of how much I enjoyed it. The bike course took us through the adorable town of CDA and over a few rolling hills that parallel Lake CDA. It was a perfect 80 degrees and the sunshine made the
lake sparkle. I settled in for my long bike ride. Passing back through town the course then headed towards Hayden Lake. Around mile 20 (and 80), are some of the most picturesque views I have ever seen. I could forgive the climbs because of the beauty and the sweeping downhills. In preparation, I had looked at the profile of the hills about a million times online. Yet, somehow, the climb after climb took me by surprise. Somehow, knowing the map didn’t stop me from saying; another one? The back countryside was very pretty; cows, horses, some great spectators including a senior couple rocking out to Michael Jackson. It was a thrill when Andy Potts (overall pro winner) flew past me - up hill. He had to have been near mile 90 of his ride, I was not. Heading back into town there was a nice flat road with a bit of a downhill that allowed me to regroup and prepare for loop number two. The second loop was like deja vu, but with tired muscles. I wasn’t appreciating the beauty quite as much and was cursing the hills a bit more. At least I knew what I was in for, which actually was a bit comforting. Around mile 90, a gentleman was riding up behind me and said "you don’t look 300"; I thought about it and
realized that the 38 written on my calf must have looked like 3-0-0. I made a joke about aging well. As he rode next to me he laughed and apologized; “I can’t see very well, I have a cataract”. Yes, the man with the cataract was passing me. The 12 miles back to town that I had so enjoyed on the first loop had now turned into a giant wind tunnel. Riding into the wind, my pace was equivalent to when I was going up hill. I was ready to get off the bike! At mile 112 I was greeted by smiling volunteers that told me that I was doing a good job then took my bike and racked it. Only a marathon to go. I was so happy to be running! My legs felt strong (they were just thrilled to not be peddling) and I had my smile was back. The first 10 miles of the run were amazing. The crowd support and the volunteers at the aid stations were all wonderful with constant words of encouragement. I wore my San Diego Tri Club singlet and the cheers from others in the Tri Club were uplifting. Then came the cruel reality of a two loop run and the ugly words; “left lane, finish; right lane, second loop”. Ouch. In addition, the street leading to the second loop paralleled the final five blocks leading to the finishline. As my heart was breaking that I had another loop to do, I listened to all of those that were faster then me cross the finish-line. One after another, my mind began twisting the words of the announcer and I heard… “random person who is better, faster and stronger then Amy
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Race Report: IM Coeur d’Alene, continued SPONSORS OF TCSD
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McCoy.....you are an IRONMAN!�. I was on a collision course with the dreaded Wall. Once my mind fell to a place of negativity, my body quickly followed. Mentally and physically I was crumbling. I needed some strength. I carried my cell phone with me throughout the race because it has a tracking application so my husband could follow me. I was happy to have it so I could slow to a walk and call him in this moment of need. I unleashed 130 miles of pain, frustration and desperation on him. His response was “just keep going�. I put my phone back in it’s pouch and started running. I felt so much better! I just had to get it off of my chest. With my second wind, I was moving again. Around mile 20 my body officially caved. I was in absolute pain. I refused to walk because, at that point I knew that I was pushing my ultimate goal time, the sun was starting to set and most importantly, it was past my daughter’s bed time (you never stop being a mom). I didn’t have any more smiles for those amazing volunteers, I had little to no acknowledgment for the
3$3HARKFEST(ALF0AGE!D PDF
awesome spectators. Just keep going. It’s all I could do. Although, it was now officially nighttime, there was light ahead. That horrible split in the course was my new best friend as I was now in the left lane to the finish-line! The sharp left turn onto Sherman Avenue was like a gift from the heavens. The crowds gave my exhausted legs energy that I didn’t know existed. The final five blocks were downhill, so I felt like I was floating on air. When I reached out my arms to give high-fives, I knew that my body was in trouble because of the sharp stinging pain from just the extension; but at that point, it simply didn’t matter. I was in the homestretch. When I hit the bleacher section I was greeted like a rock star! I was celebrating with hundreds of people that were cheering me on like I was their wife/mother/best friend. Half way down I found my daughter and husband, with a kiss from them and about 20 more steps; I became an Ironman.
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By Kevin Koresky
SPONSORS OF TCSD
Your saddle bag should contain the following: ■ 2, Spare tubes ■ 3, Co2 cartridges w/inflator and/or hand pump ■ Patch kit ■ Tire levers ■ Folding tool kit, that includes a chain tool ■ Extra chain links 1. As soon as you hear the tube hiss or pop, slowdown gently and ease to a safe area where you can fix your flat. Let your riding partner or group know that you have a flat. 2. If it’s a rear flat, shift onto the smallest rear cog. The first step in wheel removal is opening the brake, which makes it easier to get the wheel out. If you have side pull brakes, open by fully rotating the little lever on the brake upwards. 3. Open the quick release on the wheel with the flat and lift the bike to remove the wheel. To extract rear wheels, it helps to pull the derailleur back slightly to clear the axle parts as the wheel passes through. For the front tire, you’ll probably need to hold one side of the quick release and turn the other counterclockwise to create clearance to get past the wheel-retention tabs on the fork. 4. When you have the wheel removed from the bike, lay the bike on its side. You want the (right side) derailleur or drive train side facing up. 5. Remove the valve cap and nut Unscrew the tip and press down to let any remaining air out. Starting directly opposite the valve, wiggle a tire lever beneath the tire edge/bead and pry down to lift. If possible, hook the lever on a spoke, or hold it in place. Place another lever about six inches away from the first and pry here. Continue with your third lever until you can get one side of the tire off. Then reach inside and
extract the tube. Pull the other side of the tire off the rim or pry it off with your levers. 6. It’s important to find whatever caused the flat and remove it. If you don’t, the sharp item might still be in the tire where it’ll just pop your new tube. To find it, remove your glove, and run it around inside the tire in both directions. If something sharp is still stuck in your tire, it’ll snag the glove. Remove it. Also, check inside the rim, too, to ensure the rim strip covers the nipples and anything else sharp. 7. If the tire has a large gash in it, simply place a dollar or Gu wrapper over it as you reinstall the tube. It’ll reinforce the tire at the hole and get you home. Replace the tire ASAP. 8. To start replacing the tire and new tube, inflate the new tube just enough to round it out and remove any wrinkles, and place it inside the tire. Stand the wheel up (rest it against your shins) with the valve hole on top and hold the tire/tube over the wheel so that the valve is on top. 9. Place the valve part way into the hole and simultaneously push the part of the tire bead that’s at the valve and closest to your legs onto the rim. With both hands moving downward away from the valve, finish working the bottom tire bead (the one closest to your legs) onto the wheel all the way around. 10. With one bead in place, tuck the tube fully inside the tire and on top of the rim, which will cause the other bead to rest flush against the rim. Work this bead on, starting at the valve as you did with the first. You may have to push the valve into the tire to provide clearance for the bead. Once you’ve got it started, work your hands away from the valve pressing the bead onto the rim around the wheel. 11. With a few inches of bead left to pop onto the rim, the tire will resist. Let all the air dresen © Mark An
Getting a flat does not mean the end of your race or training ride. Knowing how to quickly and effortlessly repair it will get you back on the road in no time. It’s a skill that can be perfected with practice saving valuable time.
NUTRITION
FRS healthy energy Contact: Ryan Keck www.frs.com Discount: 25% off with 5% revenue share to the club CODE: TCSD (only for online orders).
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 kim@Fuel-Factor.com www.Fuel-Factor.com Discount: Refer to TCSD Member Discount web page.
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
Power Bar www.PowerBar.com
RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Ste 323 (619) 793-5877 www.runjunk.com Robert@runjunk.com Discount: Amounts varies throughout the year CODE: TCSD continued on page 18
continued on page 23
WWW.TRICLUBSANDIEGO.ORG 17
COACH’S CORNER: MUSCLE FATIGUE SPONSORS OF TCSD PROFESSIONAL SERVICES
Law Offices of Amanda Benedict Contact: Amanda Benedict (760) 942-0054 amanda@amandabenedict.com www.amandabenedict.com Discount: Free consultations.
Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette rduquete@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
Gomez Law Contact: Laura Sasaki (619) 237-3490, (760) 585-6014 www.thegomezfirm.com lsasaki@thegomezfirm.com
MHS Works Contact: Matt Sparks (619) 756-3756 matt@mhs-works.com www.mhs-works.com Discount: Contact for TCSD special pricing. continued on page 19
Since the 1920s, scientists have associated the limits of endurance performance with the ability to transport and consume oxygen, most often exemplified by VO2max. Despite how much attention is given to VO2max collectively among physiologists, coaches, and runners, it doesn’t fully explain differences in performances between runners. While you need a high VO2max to be a good distance runner, running performance is influenced not only by factors related to oxygen consumption, but also by factors related to muscle fiber recruitment, force production, and fatigue resistance. I have tested many athletes in the laboratory with an elitelevel VO2max, but few of them were capable of running at the elite or even sub-elite level because they did not exhibit those other factors. When your muscles exceed their aerobic metabolic capacity to resynthesize energy (adenosine triphosphate, ATP) for muscle contraction, a number of problems begin to arise inside them that cause fatigue, most notably an increase in the concentration of hydrogen and potassium ions and the two products of ATP breakdown— inorganic phosphate (Pi) and adenosine diphosphate (ADP). Each of these metabolites causes a specific problem inside muscles, including inhibition of the production of ATP from the metabolic pathway glycolysis, interference with muscles’ electrical charges, inhibition of calcium release (the trigger for muscle contraction) from its storage site in muscles, and inhibition of specific enzymes involved in muscle contraction, all ultimately leading to a decrease in muscle force production and your running speed. So, what can you do to delay muscle fatigue? Tempo Runs at Lactate Threshold Pace While the lactate threshold is the fastest running speed above which lactate accumulates
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By Jason R. Karp, Ph.D.
and acidosis occurs, what it really represents, in simple terms, is your ability to withstand fatigue and run hard for long
periods of time. Research has shown that people with less fatigable muscles produce less lactate during exercise, have a higher lactate threshold, and are able to perform at higher relative exercise intensities for prolonged periods. For example, a study published in Journal of Sports Science and Medicine in 2008 found that cyclists who had greater quadriceps muscle fatigue resistance had a higher lactate threshold. However, the cyclists’ fatigability did not relate to VO2max, suggesting that the lactate threshold specifically reflects muscle performance and not cardiovascular performance. Another study published in Journal of Applied Physiology in 1993 found that while VO2max and running economy were similar between black and white South African runners, the black runners, who were better runners, were able to sustain a higher fraction of their VO2max, had a lower blood lactate concentration when running at speeds above the lactate threshold, and exhibited greater fatigue resistance of the quadriceps muscles on a test of muscular endurance. While it is hard to conclude cause and effect, it is likely that the greater fatigue resistance and the ability to sustain a higher fraction of VO2max is related to the lower blood lactate concentration (which reflects a lower anaerobic contribution and a better lactate removal capacity).
To improve your lactate threshold and thus your fatigue resistance, you need to increase the amount of time you spend running at your lactate threshold. Improving your lactate threshold pace allows you to run faster before you fatigue because it allows you to run faster before anaerobic metabolism begins to play a significant role. If you can improve your lactate threshold pace by 20 seconds per mile, that would correspond to a 1-minute improvement in a 5K since your 5K race pace will increase in concert with your lactate threshold pace. To increase muscle fatigue resistance, try these lactate threshold workouts: ■
3 to 5 miles at lactate threshold pace
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to 6 x 1 mile at lactate threshold pace with 1 minute rest
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5 to 10 miles at 10 to 15 seconds per mile slower than lactate threshold pace
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sets of 4 x 1,000 meters at 5 to 10 seconds per mile faster than lactate threshold pace with 45 seconds rest and two minutes rest between sets
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10 miles + 4 miles at lactate threshold pace
Lactate threshold pace, which should feel comfortably hard, is about 10 to 15 seconds per mile slower than 5K race pace (or about 10K race pace) for runners slower than about 40 minutes for 10K (about 80 to 85% maximum heart rate). For highly trained and elite runners, the pace is about 25 to 30 seconds per mile slower than 5K race pace (or about 15 to 20 seconds per mile slower than 10K race pace, or about 90% maximum heart rate). Sprinting and Plyometric Training Research has shown that sprint training improves neuromuscular capacity to produce force and power, which can improve running economy and delay muscle fatigue. A study published in European Journal of Applied Physiology in 2006 found that the average speed attained during a 5K time trial was significantly correlated to the average speed attained during a 150-meter sprint. The researchers also found a strong relationship between muscle activity at the 3K point of a 5K time trial and the average speed attained during the 5K, sug-
gesting that runners who can maintain their level of muscle recruitment in the middle stages of a race (i.e., runners whose muscles fatigue less) perform better than runners whose level of muscle recruitment decreases. Thus, even for a distance runner, it is important to be fast and be able to maintain a high level of muscle fiber recruitment and muscle force production. Plyometric training, which includes hopping, bounding, and jumping exercises involving repeated rapid eccentric (lengthening) and concentric (shortening) muscle contractions increase muscles’ rate of force development. Plyometrics take advantage of the characteristic that muscles produce more force during the concentric contraction if the contraction is immediately preceded by an eccentric contraction. Therefore, to get the most out of plyometric training, you must concentrically contract your muscles immediately after eccentrically contracting them by spending as little time on the
SPONSORS OF TCSD
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com
ProSource (Carpet and Flooring) Contact: Scott Parker 760-650-5930 www.prosourcefloors.com parkers66@yahoo.com Discount: 40% off of carpet and 20% off of hard surface.
ground as possible between hops, bounds, and jumps. To increase muscle power and fatigue resistance, try these sprint and plyometric workouts: ■
4 to 6 x 150 meters at 400-meter race pace with 2 minutes rest
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6 x 100 meters at close to top speed with 3 to 4 minutes rest
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8 to 10 x 50 meters at close to top speed with 3 to 4 minutes rest
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2 sets of 10 reps each of bleacher hops, squat jumps, and box jumps with full recovery between sets
Train your muscles to resist fatigue and you’ll have the fastest muscles of all your competitors, fast enough to challenge those with higher VO2max values. Dr. Jason R. Karp is a nationally-recognized speaker, writer, and exercise physiologist who coaches recreational runners to Olympic hopefuls through RunCoachJason.com. He holds a Ph.D. in exercise physiology and is founder and coach of REVO2LT Running Team. Subscribe to his free e-mail newsletter at www.runcoachjason.com/newsletter.
Prudential Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Robert’s Auto Service Contact: Keith Benline, keith@robertautoservice.com 4630 Mission Bay Drive, (619) 275-1132 www.robertsautoservice.com Discount: 10% to $100
MEDIA
Competitor Magazine www.competitor.com
www.FinishLine-Multisport.com Contact: Kevin Koresky
WWW.TRICLUBSANDIEGO.ORG 19
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IT’S THE LAW: BENEFITS OF SPORT FOR OUR MILITARY WARRIORS
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Snap a shot of any TCSD item (uniform, water bottle, T-shirt... etc) in an interesting/famous/unique location and submit to dsprague@triclubsandiego.org for possible publication in the newsletter and/or website.
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A special feature for the newsletter and website.
As a lawyer who has been practicing near the tiff” because the wrongdoer takes the victim as Camp Pendleton Marine Corps Base in San he finds him, even if the pre-existing condition Diego, California, I have assisted many return- makes the plaintiff more susceptible to injury. ing combat veterans. I have seen the damaging So how do you prove an aggravation of a preeffects war has on our service men and women, existing condition? There are a few methods and have always done everything I can to make that help make that connection, let's start with sure they get what they deserve if they come to the easiest: objective injuries. Objective me for help. As we know from the popular injuries, like a re-injured shoulder are fairly easy media, our soldiers are exposed to improvised to show because oftentimes a new x-ray or MRI explosive devices (also known as IEDs or road- image is enough to prove the aggravation of an injury, and because side bombs), rocket-propeople are usually pelled grenades (RPGs), He smiles at the young soldiers quick to understand and other highly injurious Tells them it’s all right the implications of phenomena common to objective injuries. A battle. Our service men He knows of their fears in the common objective and women often return Forthcoming fight injury I’ve seen in solfrom battle with shrapnel diers is an aggravated wounds, hearing loss, and Soon there’ll be blood and many brain injury. A soldier a variety of brain injuries. will die Mothers and fathers… could easily aggravate When a soldier is rean old brain injury by injured while riding a Back home they will cry…. falling off his or her bicycle (or otherwise), I By Eric Burdon [1] bike, even while wearmust face these conditions when asking a jury to award for damages. ing a helmet. Thankfully, modern diagnostic Oftentimes, the first question an insurance tools and medical science is evolving to help adjuster asks is “why should we pay for this sol- detect even the slightest changes in the brain, dier's old injuries?” And the law points to an making identification of a re-injured brain more answer: that damages may be awarded for the likely than ever before. Subjective injuries, aggravation of a pre-existing condition or dis- unlike their fairly straightforward counterparts, ability if the physical or emotional condition is are a little more difficult to prove, but are made worse by wrongful conduct. Many soldiers equally as important. One of the most common take up recreational sports to help balance their subjective injuries for a soldier, PTSD, can cause lives upon return, and accidents can prevent loss of sleep, anxiety and depression. As Lt. these soldiers from finding the equilibrium that Colonial Gregory Price (Western District USMCdrove them to sports in the first place. (For Wounded Warrior Program) says, “sports offer a more information on how a new injury may healthy outlet for returning combat soldiers. affect a soldier’s lifestyle see my article on Instead of sitting around and dwelling on limi”Recovering Money for an Athlete’s Loss of tations, the soldier realizes that there is still a lot they can do, as opposed to the opposite... Enjoyment of Lifestyle.) Furthermore, the law supports rewarding dam- sports help soldiers to burn off nervous energy ages in the case of an aggravation of a pre- and anxiety and help them sleep through the existing condition if the injured soldier/athlete night. This, in turn, helps soldiers to cope with is an unusually susceptible plaintiff, or their depression, as does the camaraderie of fel“eggshell plaintiff.” Because soldiers are often low sports person.” so any interruption of these fragile due to Post Traumatic Stress Disorder athletic outlets could have a serious impact on (PTSD) and other battlefield injuries, recovery a soldier’s mental and emotional state.” Lt. Col. of damages is allowed even if a healthy person Price, a repeat would not have suffered a similar injury. The continued on page 22 law allows for recovery from an “eggshell plain-
Show us your TCSD Spirit!
By Richard L. Duquette
WWW.TRICLUBSANDIEGO.ORG 21
BENEFITS OF SPORT FOR OUR MILITARY WARRIORS, continued Hawaiian Ironman World Triathlon Championship Finisher, says that “healthy people recover quicker and eat better too.” (For more information on PTSD please see my article “The Walking Wounded and PTSD” at www.911law.com.) It is important to understand the extent to which wounded warriors benefit from sports related activities such as bicycling. This understanding can go a long way in helping make the legal connection between a soldier's old and new injuries, and is paramount when asking for a damages award. References (For a discussion on recovering for the loss of enjoyment of life, see my article entitled “Recovering Money for an Athlete’s Loss of Enjoyment of Life.”) 1. See section 3927 of CACI Jury Instructions entitled,”Aggravation of a Pre-existing Condition or Disability”. irs C Public Affa 2. See section 3928 of CACI Jury Instructions entitled, “Unusually Hipps, FMWR Photo by Tim Susceptible Plaintiff”. Richard Duquette is a California Personal Injury Trial 3. Roland R. Lee, M.D., Neurologist, Department of Radiology, UCSD/VA Medical Attorney who since 1983 has mixed law with his love of Bicycling Center [1] Eric Burdon is a British rock-blues singer. He was born in 1941 and and Surfing from Baja to Bali. He can be reached at (760) 730was the lead vocalist in many bands, including the Animals. He is reported to 0500 or email: rduquete@911law.com web: www.911law.com. be still touring.
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How To Fix a Flat, continued out. Crouch and rest the wheel on your knee to have something to push against. Now, hold the bead in place with one hand and with your stronger hand, push down to roll the stubborn section onto the rim with the heel of your hand. But don’t try to pop it on all at once. Install an inch at a time, moving your hand along until you’ve fully installed the tire. 12. Place your pump on the valve and inflate the tire. To prevent valve damage, brace it by wrapping a finger behind a spoke so you’re pushing against your hand, not the valve. Inflate the tire until it’s just firm. At this point, inspect the tire to make sure it’s “seated,” which means that it’s sitting correctly on the rim. If the tube gets pinched, inflating further may
blow the tire and tube off the rim! Make sure the bead of the tire is seated properly, once you are satisfied inflate tire to desired pressure. (Not exceeding manufactures max psi) 13. Reinstall wheel, reset brake and check to make sure the wheel is not rubbing on the brake. Now get back on the road! Here is a great YouTube video: http://www.youtube.com/watch?v=i5K-DXt9djA Kevin Koresky, Co-Founder - Finishline-Multisport.com. Kevin started doing triathlon in 2001. After completing his second Ironman Kevin decided to start a triathlon multimedia website to help with the growth of triathlon. Contact: www.FLMSTri.com or kevink@finishline-multisport.com
Looking for a workout partner, companion or buddy? Use the TCSD’s Yahoo Groups forum to post a listing. Include your location and intensity/training level. Having a training partner can bring new energy to your workouts.
WWW.TRICLUBSANDIEGO.ORG 23
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SOUTH BAY WORKOUT
MADE WITH KASHI® Blackberry Bars Directions ■ low heat until juices run. Reserve one cup of juice, adding water or apple juice, if necessary, to make one cup. Remove berries from pan and set aside.
Ingredients 16 ounces fresh or frozen organic blackberries ½ cup organic apple juice as needed 2½ tablespoons arrowroot powder 1 tablespoon organic lemon juice (about 1 lemon) 2 cups whole wheat flour 1 cup Kashi® Honey Puffs cereal 1 cup organic quick rolled oats ¾ cup honey 1¼ teaspoon baking powder (aluminum-free) ¼ teaspoon salt ½ teaspoon ground allspice 1 teaspoon cinnamon ¾ cup organic butter, melted non-stick cooking spray
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Combine cooled reserved juice with arrowroot powder and lemon juice in pan. Cook over medium heat and stir until thickened (about 3-5 minutes). Gently stir in blackberries. Set mixture aside.
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In a large bowl, combine flour, Kashi® Honey Puffs cereal, oats, baking powder, salt and spices. In a small bowl, blend together honey and melted butter. Stir into flour mixture, making sure all dry ingredients are wet. Press 2/3 of mixture into 13x9x2” baking pan coated with nonstick cooking spray. Bake 12-15 minutes or until lightly browned. Cool slightly, then spread blackberries over the crust. Drop remaining flour mixture over berry layer in small clumps. Bake 15 minutes more, until lightly browned. Cool slightly in pan. Cut into 12 squares. Serve warm for breakfast with yogurt or for dessert with a dollop of whipped cream or frozen yogurt.. Nutritional Facts
We Love What We Do! Expert Sales Team Experienced Service Techs Professional Bike Fitting Two locations to serve you
211 N Highway 101, Solana Beach, CA 92075 (858) 481-4148 3603 Camino Del Rio W, San Diego, CA 92110 (619) 294-9300
The following workouts are hosted by Pulse Endurance Sports, one of TCSD’s sponsors. Please contact Pulse for complete information and updated information. MONDAY BEGINNER SWIM CLINICS 6 pm - Glorietta Bay, Coronado Beginner swim, all abilities welcome. Coaches will be available to help. WEDNESDAY NIGHT RUN 6 pm - South Bay Family YMCA. All levels welcome. THURSDAY NIGHT TRACK WORKOUT 6 pm - Southwestern College Track. Coached workout. All abilities are welcome. Distances & speeds will vary. SATURDAY MORNING RIDE 7:15 am - Pulse Endurance Sports. THERE WILL BE 2 DIFFERENT GROUPS, 2-3 hour ride, all abilities are welcome. SUNDAY MORNING RUN 8 am - This is a longer run, 7+ miles. Locations will vary. Please contact Pulse the week of run to find out location. SUNDAY MORNING OCEAN SWIM
Serving Size: 1 bar (106g) Calories: 300, Calories from Fat 110 Total Fat 13g, Saturated Fat 7g Cholesterol 30mg Sodium 220mg Total Carbohydrate 45g Dietary Fiber 5g Sugars 20g Protein 5g Vitamin A 10% Vitamin C 15% Calcium 6% Iron 8%
8am - La Jolla Shores Advanced ocean swim. SOUTH BAY YMCA MASTERS SWIM South Bay YMCA Times: M, W, F 6 - 7 am, T, TH - 6:30 - 8:00 pm Coached swim program designed for all abilities. There is a fee for this program.
1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com
www.blbikes.com
WWW.TRICLUBSANDIEGO.ORG 25
University City Physical Therapy We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries. ■
Active Release Techniques®
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Functional Sports Medicine & Rehab
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Orthopedic Rehab
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Biomechanical Video Analysis
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Kinesiotaping & McConnell Taping Techniques Sports Specific Strength & Conditioning Functional Flexibility Programs
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Injury Preventions Programs
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Neuromuscular Re-education Training
(858) 452-0282
www.ucpt.com Ask for the special TCSD rate on select services.
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WWW.TRICLUBSANDIEGO.ORG 27
Presorted Standard U.S. POSTAGE PAID San Diego, CA Permit No. 764
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED