INSIDE THIS ISSUE
OCTOBER 2010
TCSD Contacts Board Members Volunteer Members Weekly Workout Calendar
TRIATHLON CLUB OF SAN DIEGO
2 2 2 7
Member Profile TCSD Conversation New Members Train Smart
8 9 12 14
Race Reports Doc Talk Made with Kashi It’s The Law
16 21 23 23
TriNews
Magic Shoes
By Jason Welle
W OCTOBER TCSD AQUATHLON Powered by Kashi® Thursday, October 14th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start Location: La Jolla Shores
OCTOBER CLUB MEETING TBD Check for updates on the Club’s website.
hen I was a little boy, one doctor had pointed out that I would never walk correctly, let alone run. The prediction was prophetic in both how wrong and how right the assessment would be. At the end of June 2010, my spine finally gave in to a lurking and yet undiscovered herniated disk in the L3-L4 lumbar area. Upon returning from a hilly 50mile bike ride in the San Diego area, the strength left both legs and then I lost motor control in my lower left leg the following day. I am now nine weeks out from the emergency surgery that corrected the nerve impingement and I am recovering remarkably well from the resultant left foot drop I experienced. I feel like a brand new triathlete – weak and not able to do the dis-
tance; but this time around I have all the knowledge I had racked up over four years of participating in the sport before the surgery. Anyone who is familiar with endurance sports knows that a surgery like this is hardly able to deter the athlete from continuing and trying again. I will return to this great sport, but will not continue running. My flat feet have fulfilled the curse they made to the rest of my body and I’ll be leaving behind my 20year running career so that the remaining damage in my spine doesn’t leave me on the sidelines in real trouble again. It has not been as hard on me as I might have thought, losing the one sport that I was best at and have the most history with. Shortly after I had spinal surgery, I was also laid off from my job. The distress, depression, and anger that others 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
TCSD VOLUNTEER COMMITTEE MEMBERS Apparel Director
Michelle Panik
mpanik@triclubsandiego.org
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
Mike Drury, Liam Thier imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
Dawn Copenhaver
dcopenhaver@triclubsandiego.org
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Safety Officer
Dave Huff
dhuff@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 Directors
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
Swim Director
Mickey Murad
mmurad@triclubsandiego.org
Swim Director, Open Water
Nikee Pomper
npomper@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
Publisher & Design/Production
Sprague Design, Dean Sprague
Editor
Contributing Writers Richard Duquette, Jeanette Davey, Jason Karp MD, Kevin Koresky, 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!
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(858) 733-0790
(619) 668-0066
(760) 470-3947 (619) 867-2784
dsprague@triclubsandiego.org
Ironman Coach(es)
NEWSLETTER STAFF AND INFORMATION
(619) 987-8822
(858) 270-1605
(858) 733-0790
Spirt!
SHOW OFF YOUR TCSD
Send your “TCSD Spirit” images to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
Magic Shoes, continued thought was a real possibility didn’t come. Why? To say that triathlon saved me would be a lie. My indominable spirit which kept this one-two punch from getting me down was spawned from a lifetime of challenges and was well-established before I even got started with triathlons. In fact, I would say that four years ago, triathlon ended up fitting my personality like a glove. It was something I had been seeking for years. It has provided a legitimate expression of my rebellious attitude towards leading a nice, safe life with no adventure. That same attitude quickly came to conjure up the variety of different ways I could get around having to run, rather than dwell on the fact that I should not run anymore. I don’t want to use this article to tell my life story, so I’ll cut it way down. I spent my first five years in foster care and after getting adopted in 1981, I still had a lot of challenges to work on. One of those, which everyone has to tackle, is to find your passions. I really needed them to help me out with the other stuff. I was a poorly coordinated, gawky little kid (how many of us say that about ourselves?). I needed to find something physical that I could do well. In the 5th or 6th grade, my physical education instructor informed us that we would need to run a mile in a few weeks. I had never done this, so I tasked myself to get ready. I don’t remember the day we had to run the mile nor how I performed, but I do remember the nose bleed that resulted from that one day of “training” that had me hit the one-mile distance. Out there on the play field, nursing my nose, I was so happy with myself and I credit that day with getting me interested in running; I would later move on to a high school career of cross-country and middle-long distance track running. Running gave me a belonging and my teammates were some of the best friends I have made. Way before I found triathlon, my mind had been squirming for some time. I just couldn’t tie myself to the couch and the night life weekend after weekend was getting old. I’m sure most other athletes know the feeling. It’s that insatiable, type-A feeling of wanting to feel productive with each day – almost living it like there is no tomorrow. I hadn’t run during college, blaming the Oregon weather patterns, and I fought my post-college boredom by starting up again around 2002. I suffered some injuries from starting out too quick and found that my high school years spent running without proper footwear and technique had resulted in some premature wear on my body. It was either a running store or a Rubio’s that introduced me to Competitor Magazine. I already knew how to swim and was using it as exercise during my injury rehabilitation in 2005. The multisport imagery throughout the magazine convinced me to put the final third sport into the puzzle. I was going to start in Los Angeles, but a career-related change of fate brought me to San Diego for a second time and that is where I signed up with TCSD so I could get into this new sport. It also offered a pool of people from which to make friends. The journey since then has been awesome. Triathlon is an expression of the possible freedom that all of us can experience and the sedentary life was something I just couldn’t settle continued on page 5
WWW.TRICLUBSANDIEGO.ORG 3
OCTOBER TCSD MEETINGS, CLINICS, RACES & RIDES TCSD CLUB TRIATHLON Saturday, October 9th 6:00am Check-in, set up begins 7:00am Race Start Location: Fiesta Island, San Diego Distance: Swim: 750 meters Bike: 12.5 miles Run: 4 miles (distances are approximate)
Contact: TCSD Race Director(s)
NEWBIE NETWORKING MEETING
REAL BEGINNERS’ BIKE RIDE
TRIATHLON 101 & BEGINNERS’ MEETING
Thursday, October 7th
Sunday, October 10th
Monday, October 18th, 6:00pm
This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and the Triathlon Club of San Diego. NON-MEMBERS WELCOME!
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!
Attention Beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions fair game! NON-MEMBERS WELCOME!
Contact: Questions or comments can be sent to beginner coach Florian Hedwig, Surfingflo@gmail.com
If not racing, come out and Volunteer! Location: Road Runner Sports 5553 Copley Drive, San Diego, CA 92111
Always refer to the Tri Club’s website calendar for the latest events, updates and details.
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. Contact Gordon Clark and ’the Steve’s’ at coaches@triclubsandiego.org Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??
MARK YOUR CALENDAR
NOVEMBER TCSD CLUB TRIATHLON Saturday, November 6th 6:00am Check-in, set up begins 7:00am Race Start Location: Fiesta Island, San Diego Distance: Swim: 750 meters Bike: 12.5 miles Run: 3 miles (distances are approximate)
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Contact: Questions or comments can be sent to beginner coaches Steve T, Dean R, and/or Steve K at coaches@triclubsandiego.com
Location: B&L Bike & Sport San Diego Store 3603 Camino Del Rio West Right off the 5 at Rosecrans across from Hampton Inn. San Diego, CA 92110 (619) 294-9300
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. 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
Magic Shoes, continued with. These days, especially in recovery, it is almost an adversary to me. It’s just that I had spent much of my life around people who didn’t seem to feel the same way (at least on the surface). Laziness; apathy; over-indulgence; the lack of interest in adventure – these are the things that triathletes hold like a pesky little mouse by the tail and say, “Yeah right, you’re not holding me back!” I have spent the past four years putting my body to new and unforgettable tests, resulting in that common affliction of not knowing how many races I had done when people ask me. This time period also saw the urging of what would become 17mm of spinal disk out from my vertebrae. My closer friends in the club can recall the varied set of injuries I experienced starting around September 2008 as I prepared for my first half Ironman. I could run good times and they would scratch their heads as to why I kept having to take time out for injuries. Moving on to marathons only darkly clouded the waters and I ended up managing only two of them. The first was a great experience, having my sister and long-time friend run it also (Disney World) and the second was a nightmare – Rock N’Roll San Diego. I have trained for two Ironman events, having to drop out from training and never seeing the race site. The Vineman events have become my nemesis because of how elusive they have become. Triathletes are everyday people doing extraordinary things. It could be race day or not, but often we find ourselves driving to some place at the crack of dawn with the first rays of sun starting to hit the land; we smile at the coming battle and re-confirm
our love for life. The vast majority don’t even see a dime for it, but spend much more. Our culture is wired to focus on celebrities, but hardly any of them exhibit qualities that would be considered noble. A triathlete juggling this sport, work, and a family can show you about nobility. Triathletes are heroes – it’s not just the abilities; it is also the chosen quest and the host of qualities that are needed to pursue that quest. There is also the real possibility that victory may not come; yet we keep picking up and moving forward. Challenged athletes and those who successfully raise children while training for these events are this kind of hero. I am neither of these. The next day after my bike ride, I went to the nearest hospital thinking “My life is about to change forever.” I had a short crying spell on the way, believing that my running was done for. Two days later, I came to from surgery thinking, “Wow - that was quite a bike ride.” I still haven’t really figured out why. Shortly after, I was in a scene from the movie ‘Kill Bill’, looking down the length of my left leg and willing, “Wiggle your big toe.” From Day One, I have been treating my recovery as if it were preparation for one of my races. There is a cycle of challenging exercise, rest and intake of good food and water. It is simple, with no pursuit of drugs or injections or other fancy, over-priced ways to beat pain or get back to the way things were. I would like to think I recovered faster than non-active people. This could be true, but I do know that I recovered more effectively because I had a plan for the recovery and it was based off my training experience.
Road
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WWW.TRICLUBSANDIEGO.ORG 5
Magic Shoes, continued Without a job and still getting better, I’m now somewhat of a nomad since my family had taken me away from San Diego to have the surgery and go through physical therapy. I may not make it back there because of the sour job market. I will keep visiting my friends in TCSD. Our zest for life is unfathomable and my friends’
encouragement for my continued recovery is much appreciated. You are my second family. If you find yourself in my position, just remember that you have an excellent arsenal of resources to get yourself back up to speed. The sport has taught us a lot about how to handle life’s challenges.
The TCSD newsletter would love To publish your race report and images. Please submit digital files to editor or publisher by the 15th of the month for consideration.
Thanks!
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TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries.
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.
Our Clinic Specializes in:
Location: La Jolla Shores. •
Orthopedic Rehabilitation
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
6:30 AM
Bike Workout in Point Loma, Group ride
5:30 PM
Track Workout, Coached session
6:00 PM
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•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans. •
Pelvic Floor Dysfunctions
Location: Carlsbad Rail Trail,
Biofeedback
meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.
McKenzie Method
Wednesday 5:30 PM
Active Release Techniques® Women’s Health
Location: UC High School, 6949 Genesee Ave.
“Track” Workout in Carlsbad, Coached session
Sports Medicine Rehabilitation
Mountain Bike Ride (Advanced)
•
Location: Penasquitos Canyon Side Park (east pkg lot).
Contact: Dave Krosch, davekrosch@yahoo.com Location: Tamarack Beach.
5:30 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Coronado - Group ride
6:00 PM
Bike Workout in Cental San Diego, Coached session
•
•
Strength and Conditioning Programs Functional Flexibility Programs
Location: Starting at Holland’s Bicycles. •
Cumulative Trauma Disorders
Location(s): varies,
Customized Online Exercise Program
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, Group ride
•
•
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.
•
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) 6:00 PM
Ocean Swim
•
Location: La Jolla Cove.
Saturday 8:00 AM
Bike Workout in Del Mar, Group ride - all levels welcome. (Hwy 101 & 15th st.)
•
Location: Meet at Starbucks
Ask for the special TCSD rate for our Active Release Techniques® Services (858) 452-0282 www.functionsmart.com
Sunday 7:30 AM
Penasquitos Trail Run
7:45 AM
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
8:30 AM
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
•
Contact: Mark Kenny for more information (760) 271-2003 •
Location: Meet at
Powerhouse Park in Del Mar.
Refer to the Club’s website for additional workouts.
WWW.TRICLUBSANDIEGO.ORG 7
Congratulations IM Finishers! MEMBER PROFILE
IM Canada, Piciton - August 8, 2010
JOHN WILSON Nickname: Hurtlocker Member since: May 2005
Finish 13:19 13:27 13:58
Tomas Morales Matthew Falkner Sandra Cunha
Swim 1:20 1:23 1:19
Bike Run OV Rank AG Rank AG 6:43 5:03 1682 215 M 45-49 6:49 5:02 1736 189 M 30-34 7:26 4:57 1984 100 F 30-34 2,732 Finishers. Transitions and seconds not included
IM Lousville - August 30, 2010 Finish 12:46 14:37 14:54 15:22
Jodi Hays Seung Lee Kelly Clark Alan MacNeilan
Swim 1:27 1:41 1:34 2:19
Bike Run OV Rank AG Rank AG 5:30 5:16 667 15 F 45-49 7:43 4:54 1509 202 M 30-34 7:20 5:45 1613 72 F 25-29 7:50 4:43 1749 11 M 60-64 2,156 Finishers. Transitions and seconds not included
Age group: M 40-44
IM Wisconsin, Madison - September 12, 2010
Status: Married to my #1 fan, the beautiful and talented Magdalena. Occupation: Commercial/Industrial land broker and retired Marine Master Sergeant. Favorite Local Restaurant: Depends... 100 mile ride hungry: pretty much any taco shop in SoCal for carne asada and fries and then off to Trader Joe's for a bag of Turkish figs. Regular hunger: Phil's BBQ. When not training, I enjoy: Doing volunteer activities mainly in an anonymous program Before I Became a Triathlete, I was: A high school swimmer, surfer, cross-country runner and horseback rider. Favorite Thing(s) About TCSD: Value! How can you beat all the free club races and the UNBELIEVABLE chow afterwards for what, $50 a year (military discount)? Pre/Post event ritual: Pre: Get there EARLY, set up gear, meditation which includes visualization of each event, then about 15 minutes of running while listening to AC/DC (Bon Scott usually) followed, lastly by some yoga poses. I'm getting pumped writing this stuff. Favorite Segment (swim, bike or run): Run continued on page 9
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Finish 12:18 11:39 13:39
Scott Rice Darin Paris Chris Teague
Swim 1:26 1:20 1:08
Bike Run OV Rank AG Rank AG 6:03 4:31 716 126 M 40-44 5:47 4:18 442 78 M 35-39 6:09 6:03 1421 215 M 30-34 2,550 Finishers. Transitions and seconds not included
Rev 3: Cedar Point, Sandusky, OH - September 12, 2010 Finish 10:34
Dean Sprague
Swim 1:07
Bike Run OV Rank AG Rank AG 5:36 3:45 44 2 M45-49 337 Finishers. Transitions and seconds not included
If you are entered in an “iron” distance event (or longer), please email TCSD’s Ironman Coaches. Mike Drury or Liam Thier at imcoach@pulseendurance.com. That’s the only way to get listed in the TCSD results.
We Love What We Do Twice as much!
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locations to serve you
Expert Sales Team Experienced Service Techs Professional Bike Fitting www.blbikes.com
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211 N Highway 101, Solana Beach, CA 92075 (858) 481-4148
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3603 Camino Del Rio W, San Diego, CA 92110 (619) 294-9300
TCSD CONVERSATION WITH: ANDY CONCORS.
By Craig Zelent
I had the opportunity recently to talk triathlon with Andy Concors. Andy wears at least 2 hats for the Tri Club. He has been the bike coach since since 2005 and began the TCSD youth program in 2009. Please join me as we get to know this exceptionally giving person. Craig: What was your sports background before triathlon? Andy: I was active as a kid and played football throughout middle and high school and wrestled for a couple of years. For me running was punishment meted out by sadistic coaches and the chlorine in pools made my eyes red like I had been smoking something quasi-legal. Growing up in the Midwest, I have been skiing since I was four years old and began surfing soon after moving to San Diego 25 years ago. Craig: What sequence of events led you to become a triathlete?
in all the races I did last year and got second overall in the Koz Triathlon Series in my division. One of my most memorable was doing the Spring Sprint as a relay with my kids in 2004. Craig: How did you evolve into becoming a coach? Andy: Jim McCann approached me at a club meeting several years ago to take
Andy: About 20 years ago my car died and we didn’t have the money to replace it so I decided to walk, run or ride my bike everywhere. During that time a buddy of mine who had moved to Oklahoma City came to visit and told me about the sport. He couldn’t believe that I didn’t know who Paula NewbyFraser or Mark Allen were even though they lived here in Encinitas. A couple of months later Coach A ndy, to p. With there was a triathlon on his son , Doug Camp Pendleton for the ridiculously getting ready t o hit th high price of $40. I did it in a speedo, running e trails over the . shoes, the bike my parents had given me for bike workouts when the college graduation and a hard shell Bell bike coach at the time moved on. I hadn’t really helmet. Although my crotch was sore and my attended the workouts myself but had watched feet were numb I was hooked! my kids’ workouts at the velodrome and drew Craig: Of all the races you have done in your from those for inspiration. I read up on training career, which performance are you the most principles and got my USA Triathlon Level 1 proud of? Coach certification a couple of years ago when Andy: I can’t say I’m proud of any individual a local company offered me the opportunity to performance but I was fortunate to have placed continued on page 10
MEMBER PROFILE, cont. Favorite Event/Tri: Any, that I've just done well in. PR/Best Race: Soma 70.3 2009 in Tempe, AZ. After two big half IM and full IM flops that year I ran a 5:11 which validated my hardest year of training. Can’t Race Without: Head Sweats visor (must match). Most embarrassing or disastrous moment:My first tri was the TinMan in Yuma AZ in 1998. It was olympic distance but the swim was a full mile which consisted of swimming out from the boat ramp at Senators Wash around the buoy's and back, twice. Well, as I was swimming up to the boat ramp at the end of my first lap, the two leaders were fast approaching me from the rear on their second lap. My Mom and my wife saw me and got extremely excited-they thought I was winning. To their dismay, right before the getting to the boat ramp, the two leaders passed me, got out of the water, and started running up the boat ramp expecting me to get up and start running up the boat ramp behind them. Instead I swam around the buoy to start my second lap. First to last in about 30 seconds!. My Equipment: Wetsuit: Quintana Roo Bike: Felt DA Running Shoes: Newtons Equipment Wish List: Carbon fiber road/training bike. Best Advice: In this ultra competitive sport that is chock full of perfectionists, type A personalities, and inherently successful people, remember; you’re not really in charge, none of us are, there’s a power greater than all of us so don’t worry about it. And from my frivolous, less serious side ALWAYS LOOK GOOD.
WWW.TRICLUBSANDIEGO.ORG 9
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no wetsuit, no problelm
no bike, no problelm
no experience needed
Just bring your goggles and running shoes
3rd annual
Entry Fee $25 per race $5 discount if member of host facility (must show membership card) Entry fee includes: Goody bags with Random Prizes Custom swim cap & Rally towel - First 20 each race Day use of host facility
Registration Details
What is an indoor triathlon?
Each race is limited to 66 participants, except race four
• 10 minute pool swim • 20 minutes of cycling (Spin Bike) • 15 minute treadmill run
Registration closes Thursday midnight before each race in order to organize wave starts and send out wave start times via email.
Distances traveled for each segment are added up, most distance traveled wins!
Limited race day registration.
Wave Start Time Details Wave start times will be emailed 1-2 days prior to race day.
Race 2: December 12th, 2010
Race 1: November 13th, 2010
First wave 8am
First wave 8am
Waves start every 25 minutes beginning at 8am. There will be a maximum of 6 participants per wave. Last wave to begin around 1:10 pm. WaveHouse Athletic Club 3115 Ocean Front Walk San Diego, CA
Frog’s Fitness - Carmel Mountain Ranch 12171 World Trade Dr. San Diego, CA
Swim: 20 yard indoor pool (The Plunge) Bike: Spinner Bikes with VDO cyclometers Run: Treadmills (maximum 12 mph)
Swim: 25 meter heated outdoor pool Bike: Spinner Bikes with VDO cyclometers Run: Treadmills (maximum 12.5 mph)
Arrive at race location 30-45 minutes before your assigned wave start time and be on deck 20 minutes before your wave start. (All participants must start at swim times/wave indicated in confirmation email, no exceptions.)
For complete event details visit www.PedPowerPerformLab.com
Race 3 and 4 host facility still being finalized.
Questions? Please contact SDIndoorTriSeries@gmail.com
Net profits will be donated to TCSD Cares (www.TCSDCares.org)
ENTRY FORM - 3rd Annual San Diego Indoor Triathlon Series Race 1: November 13th, 2010
Race 2: December 12th, 2010
Facebook San Diego Indoor Triathlon Series Volunteers Needed! Please email SDIndoorTriSeries@gmail.com for details.
Race 3: January, 2011
Race 4: February 5th, 2011
First and Last Name (please print clearly)
Age on event date
Email Address
Phone Number
Register Early to Guarantee Your Spot!
M Division F >19 20-29 30-39 40-49 50-59
60-69 Entry Fee due race morning (Cash or Check payable to PedPowerPerform Lab) 70+ or Mail this application with funds to PedPowerPerform Lab, 4040 Lamont St, 9 San Diego, CA 92109 or Email above information to SDIndoorTriSeries@gmail.com and pay race morning or TCSD Members, use the Club’s online registration form Liability/Release forms must be signed date of event.
TCSD Conversation, continued TCSD NEW MEMBERS Amanda Abell Myrna Alonso Divesh Anireddy Branden Barnett Christine Basso Steven Bernick Ashley Brawner Paul Brower Leonie Campbell Christopher Chisholm Joanna Clark Gina Correll April Coyle Nadir Dally Jason Dempsey Jessica Deree Marcus Dickerson Ervin Ebalo Laura Ely Guy Fischman Allison Fowler Jack Fulton Karen Geisler Denise Gitsham Dan Goese Greg Goodyear Samuel Hallock Suzanne Harker Jeff Hood Cindy Kim
do private coaching. I’ve continued to work with local athletes on a one-on-one basis since. The youth program was partially inspired by the enjoyment my kids had and partially inspired by the epidemic of inactivity among children these days. I wanted to create a program that was fun but partially structured to get them into the sport as well as prepare them for competition. Craig: What are some of the most common mistakes you see beginner triathletes doing on their bikes?
Andy: There are three big ones: 1) Buying second hand bikes that are either the wrong size or in bad need of maintenance. The value of getting a decent, well fitting bike from one of the club’s bike shop sponsors can’t be overstated; 2) Not maintaining or knowing how to maintain their bikes. I had a club d. sta Islan ce on Fie ra member come up to b lu c son Ironkids early sea me during a workout r at an e th o h was a tremendous success c g ea with a flat tire and no on pacin s d n a y and the youth nationals were an awesome expeAnd levers, tubes or a rience at an awesome venue and I’d like to conpump and no idea how to change it. I asked her tinue the momentum. if she was new to the sport and she responded that she had just finished the Half Vineman for Craig: Why should parents encourage their kids the third time! Lastly, triathletes of all levels to participate in multisports?
Patricia Montmeny
seem to be ignorant of the rules of the road when training or racing. I still see people using their aerobars and brakes when riding in tight groups and people riding in the middle of the lane during races, making legal (and safe) passing nearly impossible. I pass a fair amount of people when I race but move to the right as soon as possible to allow faster riders by and get the legal draft from the rider in front of me.
Richard Morgan
Craig: What does the TCSD youth program offer?
Tyler La Clair James Lamb Katie Larivey Isabella Long Steve Matas Jennifer McCollough
continued on page 13
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ly workouts that began in April and ended in the middle of August. The races and workouts are open to all athletes under 18 regardless of experience although they’re geared mostly for grade school athletes 5-12. TCSD youth members get discounts for races as well as a technical T-shirt uniform. It’s been a great way for kids to experience the sport as well as have fun within a healthy environment. The biggest challenge right now is to find local competitions for the kids.
Andy: The youth program is continuing to evolve from monthly informal races to week-
Andy: The great thing about triathlon is that it encourages independence- athletes get comfortable getting around under their own power and makes them safer around water. Also there are no teammates or coaches they can rely on so their performance depends solely on their talent, training and desire. Parents should encourage their children to be active and try to include their children in their training whenever possible. If a child shows interest participating, then the club workouts are great, although formal swim lessons and/or a swim team will do
NEW MEMBERS, cont. Karl Mueller Rhea Nable-Barin Lisa Needle Jenifer Nicola Cynthia Nielson Al Nikolaus Jonathan Ortiz Armando Pabon Jason Parker Shilla Patel Michele Pauley Wendee Pratt Matthew Reams Anna Reaves
a lot to prepare them for the swim as well as build overall fitness. The good thing about triathlon is that participating in other sports such as soccer or basketball will build fitness for triathlon and vice versa but triathlon has very little risk for injury. Craig: You have taken a very active role in sharing triathlon with your own family. How did you get your kids "turned on" to triathlon? Andy: We’re a very close family and have always chosen “active” vacations such as camping or skiing. When they were really young we’d take their bikes and let them ride around while I ran and got them used to the ocean at an early age. After coaching them in soccer for a few years (which I knew nothing about) they got involved with the velodrome’s kids program where they made friends, competed against some of the future stars of the sport and my daughter even took silver in the state track championships! My son really enjoys mountain biking and we did several races together when he was a preteen. I started bringing him to club races soon after, especially the off-road duathlons and the aquathons. For him the big enticement was the food! He was really let down after finishing San Diego International that all there was to eat was muffins and fruit- he thought all triathlons offered eggs, sausage and yogurt parfaits! Our most recent family endeavor will be the Disney
Half Marathon which was a college graduation gift to our daughter. My son is going to run with her and my wife and I will cheer them on. Maybe I’ll run a few miles with them. We don’t see them much now that they’re off at school. Craig: What is your favorite benefit of your TCSD membership? Andy: The best part of TCSD membership for me is all the amazing friends I have made since joining and especially since I took over the bike workouts. Triathlon can be a solitary and sometimes selfish sport. Having dozens of people yell your name at local races is really motivating! Craig: If you could wave a magic wand over the sport of triathlon, what would you like to change?
Monica Rohloff Dr. Matthew Sanicki Dawn Saunders Kristin Schleicher Jonathan Siladi Bengt Spetsmark Todd Theriac Joan Tincher Pamela Wiedenkeller Shanette Wight Susan Wintersteen Tiffany Woon Richard Yokley II Jessica Young
Andy: Personally, I wish the Olympics would change to non-drafting races. I understand that ITU races are more viewer friendly but it seems to eliminate a third of the sport from the competition. Of course, making race entries cheaper wouldn’t be bad either! Craig: Who is your hero and why have you chosen them? Andy: Bob Babbitt is someone whom I personally admire and wish I could emulate. He’s done a ton for promoting triathlon and giving back through the Challenged Athletes Foundation. And it’s always great to see him out there at
Make sure you check out or subscribe to Kashi’s monthly eNewsletter www.kashi.com/newsletters
continued on page 25
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TRAIN SMART: Swim Flexibility for Triathletes By Corina Lunn As triathletes we have the challenge of being good at three sports, not just one. If you look at the bodies of specialists in the three sports of swimming, cycling and running you will see that they are all different. Swimmers are ultra-flexible, have amazing upper body strength and because they are supported by the water they can tolerate higher body-fat and higher overall weight levels than the other disciplines. Cyclists are lean and mean, huge legs propel them up and down hills, their skinny arms will win no bodybuilding competitions because every ounce of excess weight can make a big difference in their power to weight ratio. Runners are light on their feet, they have muscles that can turn the impact of one stride into forward momentum, light and tight, runners are notoriously inflexible; why do I need to touch my toes with straight legs if I have knees? Yikes! This is the challenge of triathlon, be good at three conflicting sports: and we love it! Swim training is different for triathletes than our other disciplines, hitting it harder only yields partial results. More splash, less dash. As many coaches will tell you swimming is all about technique, but don’t forget: good technique without hard training
14
means you will be playing catch-up on the bike. A key component in getting your swimming stroke perfected is flexibility. In our capacity as manual therapists and corrective exercise specialists we at The Wolf Studio have had the privilege of working with many specialist elite swimmers. Unlike the elite runners and cyclists that we have worked with the swimmers were all massively flexible, without exception. If you were to attempt to put your body into some of the positions they can manage with ease, it would make your eyes water, or would require a trip to the emergency room. Like the sea-lions at La Jolla Cove swimmers look awkward on land, but in water they are transformed. Getting into a fully streamlined position is hard work for most triathletes. If you try and swim without going streamlined you generate more drag in the water and have to work much harder to go at the same speed. Luckily triathletes can improve their streamlining, get greater power into their stroke and reduce the risk of injury from swimming by stretching a few key muscles. Becoming more flexible will help most triathletes swim faster, more efficiently with a reduced risk of injury!
Improving Spinal Mobility During the swimming motion you need to have enough mobility in your spine to allow you to rotate on each pull and to make breathing easier. You also need extension in your upper spine to allow your arms to move upwards more easily. A fixed, often overly curved, upper spine forces you to get all the movement to come
the larger 6” rollers. You can use the roller any time to help mobilize your spine. It can be uncomfortable at first until your body gets used to it, then it feels great. Using the roller after a day in front of a desk and after a bike session works great as it can release all the tight muscles in your back immediately. You can also use it immediately before a swim to give you extra mobility, or in the evening before you go to bed to leave your back relaxed all night.
Stretching your Lats Your Latissimus Dorsi muscles, or Lats, are the large wing-like muscles below your shoulder blades. They come Thoracic Mobilization on Foam Roller. Place the foam roller in the center from your lower back and attach of your back and relax over it. Support your head with your arms. Roll on your upper arm. It is your lats that provide the force durover the roller from your shoulder blades to the bottom of your ribcage. ing the pull phase of your stroke If you find any tight spots you can spend more time on them to help and can be thought of as the them relax off. prime movers when swimming. from your shoulders. This can lead to shoulder These muscles are tight in almost everyone, injuries and impingement problems, as well as with the exception of good/elite swimmers... reducing the amount of strength available to When you go into a streamlined position your you for the stroke. Therefore having good spinal Lat muscles are on stretch and are often the mobility is important, and is essential if you limiting factor of how streamlined you can get. want to be a good swimmer. If a muscle is tight and is on full stretch it will In our clinic the things we see most often not be able to produce optimal power. You can that reduce this mobility are sitting at a desk or improve the strength of your stroke, become in a car and cycling, especially in a TT position. more streamlined and feel more comfortable by As you can probably guess most triathletes fall ensuring you have flexible Lats. into this bracket and could benefit from improvcontinued on page 20 ing their spinal mobility not just for swimming but for general posture improvements. Your spine need not bend like a pretzel but you shouldn’t be walking around in the same position as you are on your TT bike! We have found the most effective way of mobilizing your upper spine to be using a foam roller. Refer to the above image for step-by-step Stretching Latissimus Dorsi. Lie sideways over a swiss ball with your arms instructions. When buying a above your head. Keep your top leg straight. You can use your bottom leg to foam roller try to go for a help you keep your balance. Relax to feel the stretch. Rolling further up or roller 4” in diameter as these down on the ball changes the location of the stretch, experiment to see work better on spines than
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SPONSORS OF TCSD
RACE REPORTS: TriRock San Diego Date: September 12th, 2010 Location: SanDiego-Bay Front Cathy Holl F55-59
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A little background first: TriRock was my first triathlon, I signed up for it the first day registration opened up. Joined the Tri Club in May and attended my first meeting a few days later. I attempted the June Tri Club aquathon, putting on a new wetsuit for the first Transitio n area w time a half hour before ith a sce nic view. the event, also the first time using goggles and a swim cap. Needless to say, I ended up having a paddler help me for about 700 of the 1,000 meters!! I did the run fine and finished. I went out to the Cove the very next day-Friday and made it half way to the quarter mile Race Report: buoy and back with a swim I got my 821 race tatbuddy and the beginner’s toos and all my things group. From there I did some of laid out the night the Mon/Wed JCC TRICLUB before. And put on my swims in the pool and Thur with TRIClub outfit to see Bobbie in the bay and continued how it all felt! Great. swimming in the Cove each Ready to go. Nervous Friday. I have now made it to the and excited. quarter mile buoy 5 times!! Swimming is my weakest “link”. I got up at 4:30, got the . the last mile I have done 5 marathons so the Finishing up stuff in the car and the bike running and training for this porracked and drove to the Convention Center, free tion of the race is fine. for participants!! After parking I got my transiI bought a road bike from a guy who is my tion bag on and took my bike from the rack and height last summer for $200 and it was then I went with the crowd of participants to the transtarted to bike. I love biking but am afraid to go sition area. It was very easy to get this done. I much past 20mph. I got clips 2 months ago and liked the wooden stalls(which I had never seen). am now comfortable with them. It took me a Put my bike in(backwards the first time) and few weeks of getting used to clipping in and laid out my things-a couple of times. Since my out. The bike is one of the best deals and values wave didn’t go off until 8:06 I had a lot of time to date!! to watch other, faster waves. The music that If you look at the “notes” of my Facebook morning was good but really too loud for me. I page you will see that I had surgery December guess, at 55, I’m past the loud music phase. I 29th last year so I did no exercise for the first 3 walked around until our wave got closer to the months of the year. I think that is what made © ASI Photos
COACHING & FITNESS
me decide to do something different and go into triathlons. For three months I “trained” for the sprint triathlon. With no coach I just pieced together a schedule of running, biking, and swimming, trying to do each 2-3 times/week. I can see now that it is doable but if I were to sign up for anything from Olympic distance and longer, a coach would be needed to help me meet the goals... and monitor progress for better success.
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© ASI Photos
I got off the bike at the transition area and shoot and then stayed with the others 45+ women until we got in the water. It was inter- ran the bike in. Changed into my running shoes esting getting into the water and starting over and off I went. The run was fine. It was funny my head. I had two swim buddies! Friends seeing the three water stations for a short 5k (guys) of mine for the SDTC & Tri Club who run. I had drank half of my bottle of stayed with me the entire time on either side of fluid(Vitalyte) on the bike and needed none. I me! After the aquathon I wanted that and they ran past many in the 40 and 45 age group. I ran wanted to do it for me. The swim was tough for into the finish area and was so happy to have me. I managed but found myself occasionally completed my first official sprint triathlon. A doing the sidestroke because I got a little pan- bunch of friends and my husband were there to icked and out of breath. Lots of adrenaline and congratulate me. I would say that it was a great inexperience. I managed to get up the steps experience. I love the medal and the buffet of (about 10 swimmers behind me, most in front!) food was great. I had a beer and talked with and saw many of my friends there to cheer me friends. I was 6th of nine in my age group-great on. I ran to the transition area and put on hel- for my first one!! The people at the Expo booths met, sunglasses, and socks. I ran with my bike Saturday and Sunday were very nice to the area we could mount the and encouraging. I am addicted and bike. It was plan on doing this Sprint Tri each there I put on year. I had already signed up for the my shoes-a Woman’s Super Sprint Tri Oct 17th great idea for and look forward to it. I plan on me. I looked and training a little harder and push my transition time myself in the water more. I had was really fast and tos o h P I S two lessons with Rachel Gordon I think it worked ©A in July which helped a lot but I just the best. I suppose need more pool/ocean the volunteers time now. wouldn’t want everyone to do that as it would block Stephen Banister other cyclists but I pulled over M25-29 to the grass. Since joining TCSD I The biking was great fun. The have been reluctant to railroad tracks were covered but sign-up for sprint races. still tricky. And the road is not This event made me in good shape-lots of rough rethink my recent race areas and potholes to watch schedule. It’s easy to get out for. The best part was wrapped up in going going on the base and seeing longer with every event the ships. I wished I could you enter when you’re part have gone slower and seen of a group like TCSD. them all but I was “racing”!! Tri Rock San Diego was The sharp turns meant I originally intended to be slowed down a lot. I hadn’t part of a series of races practiced that and I knew Steve gets the red carpet tre across the country. San braking on the turns was the finish and a winner of atment at one of the Diego was ultimately the definitely not good form but above awards. only venue for the year. I wanted to be safe. As I came off the base I hit a big rut and my bike pump came partially Apparently, the economy is having some affects off. I had to quick unclip and grab it. In order on the world of triathlon as well. On to the to save time I put the pump down the back of details… The swim course has to be one of the most my shorts-I’m sure it looked funny sticking up beginners friendly around. As no surprise, TCSD from the back. continued on page 18
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Race Reports: Tri Rock, continued 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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swim buddies were out in force. Starting in “the Big Bay” prevents big wave catastrophes for those uncomfortable with surf entries. The well thought out course also accomplishes something I thought was impossible in 500 yard sprint race. It actually covers some distance because of the fact that it is a point to point swim. Five minute wave intervals, with about 50-100 per wave, allowed the 1200 competitors a pretty reasonable amount of space. With only two turns for those choosing a good line, it was pretty hard to get lost out there. Also, there was a band on a boat I was told. Cool idea, but they would have to be REALLY loud to hear during a swim course. However, I understand why spectators might feel differently. The transition area also had some welcome changes from larger races. Races where you can buy your way into a better spot in the transition area are somewhat of a joke in my opinion. Tri Rock transition area was a big rectangle with swim in and bike out at opposite corners. This really levels the playing field no matter where you are assigned. The next feature I really appreciated was the labeled boxes for racking bikes. It’s nice to know you have a spot with your name on it the morning of the race and that your bike will actually fit without having to A) dead lift the rack with 40 bikes on it to get yours under or B)”nudge” all the surrounding bikes so you can fit yours in sideways in the last
remaining spot of thousands, 2 hours before your wave goes off. Maybe others don’t have this problem? I’ve heard of others having their bikes racked and not actually have any part of the bike touching the ground. In any case, it seems to me that most of us (tall and short) have a similar size and shape of wheel, so that would be the most logical point to rack your bike from. I loved the 10.9 mile Tri Rock bike course for precisely two adn a half reasons. The greatest reason was the authentic Japanese drummers in the middle of the Navy Base. The unexpected can really add an element of excitement to a race. The second reason I enjoyed the flat bike course was the fact that the course was well marked with approximately two billion orange cones. The more difficult turns also had volunteers ready to warn us about the sharp corners ahead. The half reason was the condition of the roads themselves. I was glad to see carpet over the railroad tracks to help prevent accidents. The roads on the Navy base are suitable for formula 1 racing. However, the roads in between the base and the convention center might be a previously unknown extension of the San Andreas Fault. The run course was a nice flat, fast 5k out and back loop along the waterfront the finish is roughly a half mile or so from the transition continued on page 19
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WELLNESS
area near the swim start. This really helped with the flow of the whole race. Other notables about this race… USAT points! Check in was fluid and easy. Although, I did feel like I signed my life away 4-5 times over between the pre race registration and the packet pickup. Disposable timing chips and tattoos were
new to me. The Chips were good because you don’t owe anyone if you lose them and they lock down like medical bracelets vs. the typical Velcro straps. They need a bit of refining just because they are bulky and hard to get a wetsuit over. The tattoos were nice because it is one less thing to worry about race morning and done properly they are readable. The directions
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Next time you are in the pool go into a tight streamlined position and swim underwater dolphin, concentrating on getting the good dolphin motion from your entire body, including your back. Next try it again but with your arms by your sides (i.e. with your Lats relaxed instead of stretched). If you find it easier to get the dolphin movement with your arms by your sides then you could benefit from stretching your Lats. To stretch your Lats lie side-ways over a Swiss Ball as in the previous image. Try to relax into the position to get the best stretch. It can take a bit of practice to feel comfortable on the ball before you can relax properly, so keep at it. Stretch as long as you need to for the muscles to relax, even if this takes a few minutes. Stretching your Pecs Your Pectoralis Major is the large muscle on the front of your chest. It is used heavily during swimming to put power into your stroke. Pec Major is the muscle on the front of the body that compliments the Lats at the back. Many swimmers try to stretch their Pecs during swim sessions by doing some back stroke between sets as this opens up your
chest nicely. Triathletes, particularly those without a swimming background, favor only one stroke and cringe when we are made to do anything other than freestyle. People with tight Pecs have a characteristic hunched forwards posture with rounded shoulders. In addition to placing more pressure on your spine it also prevents your lungs from expanding fully, not something you want as an endurance athlete! Your Pecs will tighten from long hours on the bike, long hours at a desk or continued on page 20
Stretching Pectoralis Major. Kneel down next to a swiss ball and place your arm on the ball. Allow your upper body to lower towards the ground until you begin to feel a stretch in your chest. You need to be relaxed to feel the stretch.
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DOC TALK: What is PRP?
By Joseph Aiello, D.O.
PRP stands for Platelet Rich Plasma. It is an advanced therapy that applies a patient’s own natural healing mechanisms in the platelets to heal injured tendons and ligaments supporting the joints. Joints become painful and non-healing when the body’s natural healing mechanism gets short circuited, whether with repetitive injury, poor nutrition, or use of anti-inflammatories. PRP can accelerate the ongoing but slowed healing in acute injuries or restart stalled healing in chronic injuries. How does it work? When a joint is injured, the ligaments and tendons are stretched. The first cells to start the healing process are the platelets. They move into the damaged tissue and start to plug the bleeding at the tears. They then release growth factors which start the healing cascade. These growth factors call in new cells and cause new blood vessels to form in the tendons and ligaments. Eventually, stem cells remodel the tissues and lay down new collagen and fibroblasts. When patients have chronic injuries, somewhere this healing process got short circuited. We inject the PRP into the injured ligaments and tendons which restarts the healing process at the sites that need it. How long does it take? The PRP process takes about 30 minutes in the office. It starts with drawing some blood from the patient. It is then placed in a special separator cup which goes into a tabletop centrifuge and is spun for 15 minutes. During that 15 minutes, the ligaments and tendons of the joint are anesthetized with local anesthetic. After 15 minutes, the PRP has been separated and concentrated by the centrifuge. It is then injected into the joint to be treated. Which joints can be treated? Any injured joint can be treated. I have treated ankles, knees, hips, lower backs, shoulders,
elbows and wrists. The injury can be acute or chronic. How does this compare to cortisone? I don’t use cortisone any more. It does the opposite of PRP. It causes the tissues to thin and become weaker. PRP, on the other hand, causes the tendons and ligaments to thicken and strengthen. What kind of result can I expect? In a study of my patients, 80% of the patients achieved at least 60% improvement in symptoms. They had the injuries for a couple months to a several decades. The patients typically felt better in a week. The patients required an average of 1-2 shots per joint. Some of the symptoms that improved were more joint stability, less joint pain, more mobility, less use of pain medicines, and better sleeping. Over 85% of patients were satisfied to very satisfied with the treatment. Down Time/When can I return to training? I ask patients to do light activity for a couple days and they can resume heavier activity in one week. Is it covered by insurance? Yes, PPO insurances typically cover the PRP. Otherwise it is $550. Who is using PRP? This is the therapy that professional athletes are using to get back in the game quicker without surgery. They avoid lengthy downtime and lengthy physical therapy commitments. Those athletes have been Tiger Woods, Hines Ward and various professional football and baseball players. Dr. Aiello has been a family practice physician in Spring Valley, CA since 1991. He is an Osteopathic physician at the San Diego Center for Integrative Medicine.The predominant philosophy of the Center is to help patients heal themselves.
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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 22
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MADE WITH KASHI ®: Turkey-Mushroom Burgers SPONSORS OF TCSD
This recipe is adapted from EatingWell.com, Where Good Taste Meets Good Health.
PROFESSIONAL SERVICES
Ground turkey is a lean, tasty alternative to ground beef. These turkey burgers are particularly moist and flavorful because mushrooms are used to extend the meat. Directions
Law Offices of Amanda Benedict Contact: Amanda Benedict (760) 942-0054 amanda@amandabenedict.com www.amandabenedict.com Discount: Free consultations.
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Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Pulse mushrooms in the food processor until finely chopped.
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Heat 2 tsp oil in a large nonstick skillet over medium-high heat. Add onion, garlic and the mushrooms; cook, stirring occasionally, until tender and liquid has evaporated, about 10 minutes. Add to the breadcrumbs and let cool completely, 15 to 20 minutes.
Ingredients
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
2 slices whole-wheat sandwich bread, crusts removed, torn into pieces 8 ounces organic white mushrooms, wiped clean 3 tsp expeller-pressed extra-virgin olive oil, divided 1 medium organic onion, finely chopped 2 cloves organic garlic, minced 1 pound lean ground free range turkey breast (see Ingredient note) 1 large free-range eggs, lightly beaten 3 Tbsp chopped fresh dill 1½ Tbsp coarse-grained mustard ½ tsp salt ¼ tsp freshly ground pepper 6 whole-wheat buns (optional) Organic lettuce leaves & tomato slices for garnish
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Preheat grill to medium-high.
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Add ground turkey, egg, dill, mustard, salt and pepper to the mushroom mixture; mix well with a potato masher. With dampened hands, form the mixture into six 1/2-inchthick patties, using about 1/2 cup for each.
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Oil the grill rack. Brush the patties with the remaining 1 tsp oil. Grill until no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Meanwhile, split buns and toast on the grill for 30 to 60 seconds, if using. Serve burgers on buns, garnished with lettuce and tomato if desired.
Nutritional Facts Serving size: (without buns or garnishes): 193 calories; 10 g fat (2 g sat, 5 g mono); 95 mg cholesterol; 9 g carbohydrate; 18 g protein;
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 23
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2 g fiber; 418 mg sodium; 385 mg potassium.
TRAIN SMART, continued in cars. The muscles are usually tight and they need to be unwound. We have found the most effective way to stretch the Pecs is using a Swiss Ball. The position is similar to the common method of holding on to a wall or door with your arm at right angles, but the ball allows you to relax into the stretch better, making it more effective. If you try to stretch with your arm in a doorframe, your Pecs will be in partial contraction to hold
your arm up, they therefore will not elongate. As the Pectoralis Major is such a large muscle it has fibers running in slightly different directions, which you can target by changing your arm position on the ball slightly. Play with this stretch until you find a position which feels the most tight to you. As always, make sure you relax into the stretch, trying to force it may feel good to you but it won’t stretch your muscles nearly as well. continued on page 25
IT’S THE LAW: By Richard L. Duquette TIPS TO PROTECT YOUR ACCIDENT RIGHTS If you are injured in an accident below is a list of tips to assist you in protecting your rights and also understanding the insurance claim process. 1. Obtain photographs from your surgeon, which can later be used to explain your injury, i.e. arthroscopy surgery photos of a screw in your knee to hold down the torn meniscus or copies of your xrays that show hardware in your body. Demonstrative videos of surgery help to explain to the insurance adjuster or jury your exact injury. 2. Photograph yourself at work, rehabilitating yourself, at physical therapy and at the weight machines to show that you are motivated to get better and how you plan to accomplish that goal. They show that you are attempting to improve and that future medical care is necessary. This is why and how investment in your future care is justified. 3. Demand Loss of Use dollars for the time that you were without the use of your bicycle. By analogy, when we lose our car, you’ve lost the use of that property and are entitled to Loss of Use compensation for the equivalent renta-car. The same holds true for a bicycle. To rent a bicycle, if you are able to ride, should be paid. A Loss of Use claim for your bicycle will hopefully motivate the insurance company to promptly settle your property damage. 4. Have a focus group (through your attorney) evaluate a reasonable value for your case. This is a good way along with the jury verdicts and your lawyer’s experience to establish a value. What will people in the commu-
SPONSORS OF TCSD
nity say is reasonable? Ultimately, a jury will do the same thing. This will give you a ballpark figure. 5. When negotiating with an insurance company, negotiate in turn. Wait. Don’t bid against yourself. Provide the insurance adjuster with internet medical legal research on the longterm effect of your injuries, i.e. arthritis, soft tissue healing, remodeling and repairing stages, take time. Don’t be pressured. Always document and photocopy information sent to an insurance adjuster. Never sign a release of medical or employment no matter what the adjuster says. Remember, insurance adjusters are professional negotiators and they often attempt to settle for the lowest possible dollar amount. Some even discourage people from using the professional services of a lawyer or medical doctor. Don’t fall for that propaganda and unfair business tactic! 6. Claims adjusters know if they can keep you negotiating, there is a high probability they’ll settle your case in favor of the insurance company. Don’t’ let them negotiate you beyond the applicable Statute of Limitations so you forever loose your rights. Consult with a qualified jury trial attorney with successful verdicts in order to protect your rights. Richard Duquette is a California Personal Injury Trial Attorney who since 1983 has mixed law with his love of Bicycling and Surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: rduquete@911law.com web: www.911law.com.
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.
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 23
TIME FOR A TUNE UP? N NEW EW A ARRIVALS RRIVALS
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TCSD Conversation, continued local races so he obviously hasn’t lost passion for the sport. Craig: What do you do for a living? Andy: My wife and I have an ergonomics and injury prevention consulting business that keeps us really busy as we have clients all over Southern California. A good analogy of what we do is fit people to their work environments the way a bike fitter fits them to their bikes for maximum comfort and efficiency. In addition, we are both instructors at local colleges and I still practice physical therapy on occasions. I also really enjoy private triathlon coaching, especially newbie athletes and those with hectic schedules that have a hard time fitting in training. Craig: Andy, thank you so much for sharing your story. You have given a great deal to a lot of people over the years. Our community and the Tri Club are lucky to have such a significant contributor like you. We are proud to call you our friend. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com
You bring the passion. We apply the science. For personalized coaching, contact Jim Vance at jvance@trainingbible.com today!
Race Reports: Tri Rock, continued
www.trainingbible.com
were pretty clear; however, I still managed to mess it up. I noticed others did too, but I can see these catching on. Last, and most important to some, the food! Breakfast was a nice touch but this was no TCSD club race. Nothing personal, but the blueberry pancakes were terrible. I guess I should mention I have some pretty high standards after the awesome breakfast (bread pudding) we get at the Tri Club races.
TRAIN SMART, continued Conclusion You don’t need to be a contortionist to be a good triathlon swimmer. In truth, particularly for runners being A LITTLE on the tight side is an advantage. For most triathletes, stretching and the occasional yoga class may yield unexpected benefits by way of easier swims and reduced injuries. Happy Swimming! Corina Lunn is a manual therapist, Level 3 CHEK Practitioner, triathlon coach, Kinesio® & Functional Facial Taping® practitioner and neuro-muscular therapist. Co-owner of The Wolf Studio, a Sports Performance Gym and Sports Injury Clinic, located in Solana Beach.
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
professional running, cycling and multisport coaching vo2 max testing underwater video swim stroke analysis
Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032 www.tripower.org tripower2000@msn.com
WWW.TRICLUBSANDIEGO.ORG 24
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WWW.TRICLUBSANDIEGO.ORG 27
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