Photos courtesy of Opix Photography (www.Opix.net). Swim image courtesy of Jon Putek.
INSIDE THIS ISSUE
MAY 2008
TCSD Contacts Volunteer Members Board Members Event Calendar Race Discounts
TRIATHLON CLUB OF SAN DIEGO
Competitor Magazine and The Triathlon Club of San Diego have created a very special evening with running legend Dean Karnazes and filmmaker JB Benna.
SAN DIEGO SCREENING OF
The Dean Karnazes Documentary A Film by JB Benna Thursday - May 29th La Paloma Theatre 471 South Coast Highway 101 Encinitas, CA Doors open at 5:45 pm and the film will begin around 6:15. Dean Karnazes and filmmaker JB Benna will speak after the film ends. Journeyfilm followed runner Dean Karnazes for more than three months documenting his amazing physical quest of to run 50 Marathons in 50 States in 50 consecutive days. Special pricing for the 1st 100 tickets, $10, after that $12.50 All proceeds will be donated to Freedom Run Across America (Wounded Warrior Foundation, the Sunshine Foundation, and the Challenged Athlete Foundation).
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Weekly Workout Calendar REAL Beginners Bike Ride Ironman Conversation
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Recovery Nutrition Stretch of the Month Application
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Tr i News
TWO SIDES OF OCEANSIDE: THIS YEAR’S 70.3-MILE RACE Two different perspectives from Chuck Pateros and Toby Guillette CHUCK: Last year was the first time I participated. What a blast! It was like I voted for Pedro and my wildest dreams came true as I finished strong and happy in a little under seven hours. This year the race took on an added dimension as I have committed to yet a longer distance: Ironman Arizona in November. Now I had a single goal—avoid an injury. My run training has been, well, do the swimming and biking pretty much exactly to plan. Tell “Gotta look good.” yourself that you are heavy and prone to injuries, so only plan to do half the run mileage. Finally, get sick and travel and end up doing a mile here, a mile there and a long run of…3 miles. My race number, 1994, was the year I got married. I was hoping that meant I’d have some luck, because it certainly worked for me the first time. Thursday afternoon I took the train with my 7-year old son John up to Oceanside for registration. John and I caught “Horton Hears a Who” before heading to the expo. John was sad that he couldn’t swim in the endless pool,
but we did eat dinner that afternoon at the Oceanside street fair. Coming from all the carbon fiber at the race expo, it is a bit of a culture shock to encounter hummus, incense and craft vendors. God Bless America, we’ve got it all. Race morning, 3:00 a.m. Yes, I got there before pretty much everyone but the security guards and one guy just starting to put out traffic cones. I took a quick look at the transition area and said to myself, “Idiot!” They assigned spots by number. I left the bike with the guard and headed back to the van to sleep. Of course, in the van I found the “Doctor Who” DVDs that I was supposed to take to the library on the way in because they were due the day before. I gladly spent $2.00 on gas to avoid a $1.00 late fee, and I was back in the lot about 3:30. I set the alarm for 4:30, climbed into the back and promptly went to sleep. At 4:30, the transition area was finally open so I set up the bike and dropped off my bag. I wandered around a little bit and watched the crowd filcontinued page 3
VOLUNTEER COMMITTEE MEMBERS CONTACTS Triathlon Club of San Diego P. O. Box 84211 San Diego, CA 92138 www.triclubsandiego.org Send correspondence to the address above or contact president Brian Long at blong@triclubsandiego.org Membership & Renewal Send a check made payable to TCSD to the address above. Rates for TCSD new memberships & renewals. Newsletter Articles Please send to Barbara Kase at barbkase@gmail.com Newsletter Classifieds Please send to Raja Lahita at rvlahti@gmail.com
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
Beginner Coaches
Steve Koci
coaches@triclubsandiego.org
Farah Hedwig
ftmirza2002@yahoo.com
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brrosen@triclubsandiego.org
Bike Coach
Andy Concors
aconcors@triclubsandiego.org
(619) 668-0066
Club Apparel
Devin Reily
dpreilly@gmail.com
Club Liaison & Sponsorship Director
Raja Lahti
rvlahti@gmail.com
(619) 895-0687
Volunteer Committee Members
Michele Kuehner
mboehm@triclubsandiego.org
Expo Coordinators
Sherry Ashbaugh
sashbaugh@triclubsandiego.org
(858) 337-8839
Madonna Bentz
mbentz@triclubsandiego.org
(619) 602-7431
Ironman Coach
Craig Zelent
czelent@triclubsandiego.org
(760) 214-0055
New Members
Michelle Panik O’Neill
mpanik@triclubsandiego.org
Newsletter Editor
Barbara Kase
Bkase@triclubsandiego.org
(760) 710-7730
Newsletter Design & Production
Dean Sprague
hideano@hotmail.com
(858) 270-1605
Publication Manager
Madonna Bentz
mbentz@triclubsandiego.com
(858) 349-5504
Social Director
James Delliquanti
coronadotritwo@yahoo.com
Email Groups
Track Coach
Bill Gibbs
bgibbs@triclubsandeigo.org
Track Coach, North County
Mike Plumb
tripower2000@msn.com
Web Administrator
John Hill
jhill@triclubsandiego.org
BOARD MEMBERS President Brian Long blong@triclubsandiego.org (760) 415-3329 Vice President Dave Huff dhuff@triclubsandiego.org Treasurer Wendy Harp wharp@triclubsandiego.org Secretary Farah Hedwig ftmirza2002@yahoo.com Race Director Cory Osth costh@triclubsandiego.org Club Liaison Raja Lahti rvlahti@gmail.com
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EVENT CALENDAR
Monthly, 1st Thursday, 6pm Beginner and Newbie Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd. May 1st, Thursday, 6pm TCSD Networking Meeting. Location: Hi-Tech Bikes, 7638 Clairemont Mesa Blvd.
May 10th, Sunday, 7am May Club Race. Location: Coronado, Glorietta Bay. May 22th, Thurday, 6pm May Aquathon. Location: La Jolla Shores. May 30th, Friday, 6pm Pot Luck - Traditional BBQ. Location: La Jolla Shores
Two Sides of Oceanside: This Year’s 70.3-Mile Race, continued ter in, eventually laying out the towel around 5:00. Hey! I remembered seeing my running shoes last night! All I had with me now were my bike shoes and some flipflops. Next thing I know I was heading home for the shoes. Traffic was starting to pick up a little bit, but I was back around 5:30, still before the bulk of the crowd arrived. About 6:00 I got my extra-large coffee, added my three Espresso Hammer gels (even more caffeine!) and mixed up the Perpetuem in my bike bottle. As the sun rose, I met my rack-mates. Did you hear that Marine sing the National Anthem? I still get goosebumps just thinking about it. Man, he nailed it and then the men were off. My wave wasn’t for another hour, so I killed some time listening to AC/DC’s “For Those About to Rock (We Salute You).” Koz had that blasting one year before at the San Diego International, and it’s been my rallying cry ever since. The race itself was relatively uneventful up until I hit the backside of Pendleton. I had forgotten just how beautiful it is out there. Those hills didn’t bother me; I could have taken all day to sightsee. Once we started heading west, however, the wind just killed me. As people passed me, I even Toby “feeling the hung on for a few seconds. Well, I counted to twenty, said, “Thanks!” and then dropped off. If that was wrong, Buck can give me a retroactive penalty. I don’t care. Out on the run course, I had a number of strategies in my head: run a mile, walk a mile, etc. Basically, I knew I was going to wing it and hope for the best. Speaking of the best, the Love Stop sure did the trick. Liz Olson even looked like a hippie! My family was set up at Tyson Park on the strand, so I saw them four times, as well. I ended up running the whole thing, except I walked through the rest stops. I just love cramming a banana in my mouth and then chugging warm cola. Fantastic!
I was hurting so bad that I didn’t mind the four youngsters who passed me late. When I saw the finish line, I made my move. I heard Bob Babbit on the PA. As best I remember, he said something like, ”Here comes Chuck Pateros. He’s making a race of it! Let’s see what he’s got!!“ I mean, we’re talking Wide World of Sports here. I don’t know where I came up with it, but I put the hammer down, toasted the guy running near me wearing an Aggie sweatshirt and three other guys, and broke the tape. Of course, this was seven hours into the race, so the tape was only there because there was a large gap in front of us. I’ll take it. You will never, ever, ever, hear me complain about the cost of an Ironman event. TOBY: The Oceanside 70.3 was my official triathlon debut and marked the oneyear anniversary of my life as an endurance athlete. Last year on this same weekend, I ran the Lake Hodges 50K with only an 18-mile training run under my belt. First it was the 50K that presented the challenge, then came the 50-mile distance, now I’ve been training in the mountains and running over a marathon a weekend for the last month to prelove.” pare for the San Diego 100Mile Endurance Run on June 7th to 8th (Yes, it will take me 24+ hours). I added Oceanside 70.3 to my training plan to keep things fun and prevent burnout. It takes a couple of days to bounce back from long training runs, so swimming and biking have helped me continue to build endurance while actively recovering. I swim a couple days a week in our pool at work and I commute 7 miles by running and cycling a few times a week. I was a competitive swimmer as a young child so it still feels natural out there, but getting over my fear of the ocean last year
TCSD RACE DISCOUNTS To get your club discount, you must use a mail-in application and include a photocopy of your TCSD membership card. No refunds of the discounted amount will be given if you have already sent in your name and application. Subtract the discounted amount from the total and be sure to also write Triathlon Club of San Diego somewhere on the application. Auburn International Half-Ironman (World’s Toughest Half, Olympic and Long Course Duathlon Nat’l Championships). Sunday May 18th. TCSD members enjoy $10 off entry. Use Active.com discount code “AT08clubdiscount” or download form at auburntriathlon.com. Big Kahuna Triathlon $15 off. Elite Racing $10 off Rock & Roll Marathon. See website for additional race discounts. www.EliteRacing.com Kathy Loper Events www.kathyloperevents.com $3 off all events. At least a dozen local 5Ks, 10Ks and half marathons. For a complete list go to the website Klein and Clark Sports Productions 10% off on both the April and November Desert Triathlon in Palm Springs. Koz Enterprises $5 off all events. Spring Sprint Triathlon, San Diego International Triathlon, Solana Beach Triathlon, Imperial Beach Triathlon, Mission Bay Triathlon, Silver Strand Half Marathon. Pacific Sports LLC $10 off all events. Los Angeles Triathlon, Newport Beach Triathlon, Long Beach Triathlon, Catalina Island Triathlon, Catalina Marathon. continued page 5
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Congratulations IM Arizona Finishers! Congratulations to the following TCSD members who finished Ironman Arizona on April 13th. A luck day? You’ll have to ask one of the following. A special congratulations to Brian Scott, Kim McDonald and Donn Ritchie who qualified for Kona!
We’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin 100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee - harvested form the same farms each and every time. The high-altitude and volcanic soil in Guatemala and Kona make for some of the best coffee growing conditions in the world.
To order, go to www.mdotcoffee.com Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)
Brian Scott Jason Kayne Allan Saadus Kim McDonald Matthew Dixon Anders Aannestad Troy Cundari Brian Stone Donn Ritchie Dave Platfoot Shannon Werner Brad Golden Jacquelyn Gaekie-Atkinson George Arroyo Peter Watson Eric Davidson Steve Koci Bryan Larish Scott Federoff Johan Cronje Denise Dunham Kirsten Browne Ken Mcloughlin Nicolas Rondet Rachel Richards Susan Lee Audrey Clausing Reg Holden Ron Kemmerer Matt Clements Reuben Spilkin Dana Peters Daniel Williams Tom Washington Wendi Koshley Desi Klaar Danny Hyte
Overall
Time
Rank
Group
Swim
Bike
Run
19 95 134 190 220 232 263 312 323 406 410 585 640 684 719 748 773 806 918 925 987 1077 1088 1101 1178 1329 1411 1442 1460 1485 1498 1506 1509 1572 1578 1617 1683
9:26:53 10:20:55 10:36:10 10:57:40 11:11:11 11:13:48 11:27:20 11:38:14 11:40:49 12:03:11 12:03:41 12:40:31 12:51:38 12:59:64 13:08:48 13:16:50 13:21:33 13:27:22 13:47:12 13:49:05 13:59:00 14:18:50 14:22:09 14:24:35 14:40:47 15:13:55 15:30:57 15:40:48 15:46:33 15:54:09 15:58:53 16:01:20 16:03:32 16:18:26 16:20:04 16:31:38 16:53:25
2/266 14/266 15/204 4/103 24/141 51/353 25/204 34/141 3/47 69/266 7/51 62/141 19/87 115/310 122/310 80/204 85/204 81/141 149/266 159/310 13/65 24/65 182/310 227/353 43/87 7/24 57/87 237/310 65/103 242/310 284/353 69/101 245/310 298/353 68/97 73/97 266/310
M30-34 M30-34 M45-49 M50-54 M25-29 M35-39 M45-49 M25-29 M55-59 M30-34 W25-29 M25-29 W30-34 M40-44 M40-44 M45-49 M45-49 M25-29 M30-34 M40-44 W45-49 W45-49 M40-44 M35-39 W30-34 W50-54 W30-34 M40-44 M50-54 M40-44 M35-39 W35-39 M40-44 M35-39 W40-44 W40-44 M40-44
0:59 1:13 1:07 0:57 1:08 0:59 1:03 1:12 1:11 1:06 1:05 0:58 1:30 1:24 1:30 1:16 1:26 1:04 1:19 1:29 1:27 1:26 1:07 1:09 1:23 1:49 1:33 1:35 1:18 1:21 1:13 1:16 1:06 1:23 1:28 1:42 1:22
5:15 5:24 5:26 5:49 5:33 5:29 5:59 5:40 5:55 5:45 6:19 5:59 6:26 6:13 6:18 6:37 6:32 6:15 6:05 6:42 7:19 7:21 6:45 5:59 7:47 7:33 7:10 7:17 7:16 8:00 7:39 7:56 7:35 7:15 7:40 8:06 7:03
3:06 3:35 3:55 4:03 4:25 4:35 4:16 4:37 4:25 5:01 4:30 5:33 4:47 5:08 5:06 5:08 5:07 5:59 6:10 5:16: 4:51 5:11 6:14 7:00 5:07 5:33 6:27 6:20 6:44 6:08 6:43 6:29 7:03 7:21 6:41 6:26 7:55
Seconds and transitions not included, 2027 Starters - 1739 total finishers.
The following club members started and gave it their best efforts but were unable to finish: Paul Anderson, LuAnne Hage, Kebby Holden, Rhonda Kramer, Nikee Pomper, Gina Thomas.
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TCSD WEEKLY WORKOUT CALENDAR
TCSD RACE DISCOUNTS Pelican Coast Events Mission Hills International Duathlon, Pacific Coast Triathlon and Orange County Triathlon. Get $10 off each race or sign up for all three and get $40 off ($10 less). Use code SDTC08.
Monday 5:45 PM
Ocean Swim in Carlsbad
6.00 PM
Ocean Swim at La Jolla Shores
•
Ventura Breath of Life Triathlon $10 off. www.triforlife.com
Location: Meet at Tamarack lower parking. •
Location: Meet by the south end bathrooms. Location: Coastal Sports and Wellness
6:00 PM
Computrainer Cycling and ErgVideo
7:30 PM
Pool Swim (short course) in La Jolla/UTC
•
•
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
•
•
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans. Location: University City H.S.
5.45 PM
Track Workout, a coached session
6:00 PM
Track Workout in Carlsbad, a coached session
•
Location: Carlsbad H.S. Track.
•
Wednesday
& FunctionSmart Fitness
5:30 PM
Advanced MTB Training
6:00 PM
Bike Workout in Coronado.
7:00 PM
Winter Spin Class
7:30 PM
Pool Swim (long course) in La Jolla/UTC
•
•
Location: Penasquitos Canyon Side Park (east pkg lot). •
Location: Starting at Holland’s Bicycles.
Location: Rehab United PT & Sports Performance Center. •
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
6:00 PM
Penasquitos Trail Run
•
•
•
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Contact: Mark Kenny for more information (760) 271-2003
Friday 6:30 AM
Ocean Swim in Solana Beach. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)
6:00 PM
Ocean Swim at La Jolla Cove.
6:00 PM
Ocean Swim in Encinitas.
•
We are a Sports Physical Therapy facility dedicated to finding and treating the underlying biomechanical problems that lead to common sports injuries. We have the advanced training and skills to resolve your pain and soft tissue dysfunctions so that you can return to your training quickly!
Location: Moonlight Beach,
Contact: Thomas Johnson (619) 987-8822.
Saturday 8:00 AM
Bike Workout in Del Mar. All levels welcome.
8:30 AM
REAL Beginners Bike Ride
•
Location: Meet at Starbucks
(Hwy 101 & 15th st.)
Sunday 8:00 AM
Ocean Swim and Run in Del Mar/Solana Beach. Park, Run starts at 9am to Torrey Pines trails.
•
Location: Meet at Powerhouse
Ask for the special TCSD rate for our Active Release Techniques® Services
(858) 452-0282 www.ucpt.com
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MEMBER PROFILE
REAL BEGINNERS BIKE RIDE Sunday, May 25th, at 8:30 am
MATT GILMORE Member since: August 2007
Nickname: Gilmore Age group: M 18-24 Status (S/M/NYOB): I have an amazing girlfriend, Kim, who is very supportive of my triathlon addiction. Before I became a triathlete I was: A a water polo player, a Frat boy, and then a bored consultant looking for something more challenging and fulfilling. Favorite race/tri event: That I have done: Oceanside 70.3. That I am most excited to do: Hawaii 70.3 and Ironman Arizona. Favorite local restaurant: I always get the Rigatoni Bake, Island Salad, and Cheesy Garlic Bread. Best at: I grew up surfing and swimming, and played I did Water Polo and Swim in high school. I played water polo for Long Beach Wilson, where I won 3 CIF titles. You would think swimming would be my strength, but I do not focus on the swim much, since it is such a small part of a race and I have a good background in it. My best event is actually the bike. I love being on the bike, so I am on the bike 3 to 4 times per week. continued page 7
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The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple moderate climbs on the first half of the ride, but beginners need hills too! We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Questions? Contact Dean and ’the Steve’s’ at coaches@triclubsandiego.org
Schedule of Events: 8:30–8:50: Bike Q&A • 9:00 - ??: Ride Directions: I-5 to Carmel Valley Road. East on Carmel Valley Road to El Camino Real. South (RIGHT) on El Camino Real. In about 1/2 mile, RIGHT into the parking lot for California Bank and Trust.
BEGINNER’S MEETING & TRIATHLON 101 Monday, May 12th, at 6:00 pm Attention beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ’intimidation factor.’ We will cover triathlon basics from A to Z. All questions welcome! Contact: Questions or comments can be sent to your beginner coaches Steve T, Dean R, and Steve K at coaches@triclubsandiego.com
Where: B&L Bike & Sport - San Diego Store 3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300 Directions: It’s right off Interstate 5 at Rosecrans across from Hampton Inn.
Two Sides of Oceanside: This Year’s 70.3-Mile Race, continued was probably my biggest struggle. I completed the swim in 33 minutes, which was what I projected. The bike portion remains my weakest link in the trio as I’ve only been riding since August, and I was off my bike for a while after getting hit by a car in February. My longest ride to date was done in the Anza-Borrego Desert with TCSD where we covered 60 miles in 106-degree dry desert air. The 56-mile ride through the rolling hills of Camp Pendleton was beautiful
and I finished in my goal of under 3 hours. On any other day, I would have gone sub1:30 for the half-marathon since running is my strength, but I made a beginner’s mistake and managed to drop my electrolytes on the ground within the first half-mile of the bike. This would cost me during the run, so I’m happy with the 1:44 run time and 5:18 overall. I especially enjoyed and appreciated the support of the “Love Stop” and those who cheered for me and the club throughout the race.
RACE REPORT: Better late than never...
A WINTER TCSD TRIATHLON IN SAN DIEGO By Hank Montrose, Hi-Tech Bikes after the regular racers So here it is, December, triathletes all over the will the beginner racers world are sitting at home in nice warm beds or start? “There is no start, this is a having a hot “cup of joe” and what are Tri Club San beginner sprint for all,” he says. Diego triathletes doing??? Racing! Racing? Just wonderful. This will be a beach In the winter? Yes, we are the ultimate breed start, but I want to get in the water and get of die-hards, plus we are truly blessed not to warmed up. Steve Tally is in and yells, “Wow have frozen lakes and swimming pools. this is about 55 degrees”, oh great. We are Let’s set the scene for a rank beginner: triathletes though, the hardy bunch, so into Drive onto Fiesta Island and a security offithe water, not bad on the feet, actually warmer cer asks if you are racing, he has on no less on the feet than the beach. Go a bit deeper than 4 layers, and you think to yourself maybe and the water starts to seep in, yes, no, yes, I should say no, I’m not that stupid, but you no, yes, no, oh what the heck all the way in. can’t. Yes, I am racing, I blurt out, and he says Let’s see, can I swim and not put my head well go right ahead onto the island. Pull under? That won’t work, dunk it in and swim, around to the parking area and you find lots of don’t listen to the smarter side of the brain, cars and people all stamping the ground trying which ever that is. to stay warm getting their gear out of the car Up onto the beach for the start, dumb luck and rolling it, carrying it, riding it to the tranperfect timing, 10 seconds to the start, GO, sition area. Well the scene here is, no one running to get into the freezing water!!! knows what to wear on the bike, so run back Sounds a bit silly actually, but we are triathto the vehicle get some more layers, who cares letes after all. Bump, shove, smack, find a if it takes an extra 2 minutes in T1 to put on place to swim, at the back of course. It might long gloves, pants, jacket, whatever, at least I have been a good idea not to have quit swimwon’t be shivering on the bike. ming several months ago. Find a bit of rhythm Dave Huff and all the volunteers are effifinally but almost totally alone, praise God I ciently getting everyone checked in with numam not last though. Nearly to the first buoy bers, explaining the new chip timing and and what the heck are those things floating doing a great job so we don’t have to stand under water like bubbles or pods or something, around freezing in line. Rory has no gloves. man I hope they are not jellyfish because I am Hey, I have my mountain bike gear in the truck hitting them right and left, must be the adrenand some long fingered mountain gloves, back aline since I don’t feel any stings. Think about to the truck one more time. the stroke, lengthen the stroke, stay smooth, Back to the transition area and everyone is rotate, keep the focus, look up and stay daring everyone else to be the first to strip straight, nearly over. down and get into our wetsuits, you go first, Out of the water, yes thank you, Lord, wow no you go first,( let’s get Mikey.) Pull off the not cold anymore, let’s hit my event, the bike. shoes and socks and oh shoot, the ground is Yank the suit, dry my feet and put on the REALLY cold, the feet start to go numb immesocks, yes socks, I have tender feet and road diately. Get that suit on pronto and that feels shoes that take a lot of time anyway, so what pretty good, I’m actually warm enough except the heck. Knee warmers come on pretty quick for the feet. All right, all ready to go, time to and feel so nice later. Glasses and the light head over to the meeting. jacket, grab the gloves and start running for Quick little race meeting and time to head down to the water. I ask Steve Tally how long continued page 8
MEMBER PROFILE, continued PR (race or split): I just completed the California 70.3, where I did it in 5:06. I was really happy with my time because I trained right through that because I am training for the upcoming Hawaii 70.3 race as my A priority race. Last year, at the LA Triathlon, I went 2:23, which was good enough for 2nd in my age group (18-24). Last year, I also got 2nd in my age group at the Newport Beach Triathlon (my first ever race), Encinitas Triathlon, and the Camp Pendleton Olympic. I’m still searching for that first place finish. Most disastrous moment: Let’s just say be careful when you are doing a deck change, that the back part of the towel is completely covering you’re back side before you bend over to pick something up. Equipment wish list: Zipp Wheels, Cervelo P3C (I have the P2C, but the P3C is amazing), and the $600 Rudy Project Racing Helmet. Wetsuit brand: Quintana Roo Bike brand: Cervelo Shoe brand: Shimano Can’t race without: My Oakley Retina Burn Glasses, Cliff Vanilla Gels, and Carbo Pro. Best advice: In my life, I only do what I am most passionate about, because life is too short to waste on something you don’t both enjoy and really care about. I have a few quotes that I also enjoy: “The will to succeed requires the will to PREPARE!!!” “The only limits we have are the ones we give ourselves.”
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A Winter TCSD Triathlon in San Diego, continued COACHES CORNER BEWARE OF OVERTRAINING by Brad Kearns Overtraining is defined as a state in which exercise becomes unproductive and more stressful than optimum. This is a common problem among highly motivated, competitive, goal oriented people who apply these personality traits to their exercise regimen. Couple this with the fact that the endorphin rush of exercise can literally be addicting and you have a recipe for chronic overtraining. Oftentimes, the hardest part of an exercise program is knowing when to hold back and slow down. The best way to guard against these problems is to monitor you body carefully during workouts to be certain you are exercising at the proper intensity. If you are exhausted as opposed to refreshed after a workout, that is an indication that you have exercised too hard. The best way to determine proper intensity and pace is to use a heart rate monitor and emphasize aerobic exercise (below 80% of maximum heart rate). It is also to important to monitor many of the other signs the body gives when it is under too much stress and to cut back your regimen accordingly. These signs include: elevated morning heart rate (take every morning, in
the start. Shivering fingers are having quite a hard time zipping the jacket, finally got it, yes. Now the gloves, what a trial they will not go on fast. Okay I need them, stop moving, patiently open them up and wiggle into them. Jump the bike and let’s go, feels goooood. Get some blood going in the quads and ramp up the speed. Riding feels good but the glasses have spots and I am not able to focus, a bit brain dead now pushing really hard. Coming off my single speed road bike where I push a big gear really slow I need to think about spinning faster, pushing only about 60 rpm, click it down you dummy, but here is little downhill click it up, faster, faster, faster. Ride up to someone, he says “Way to go Hank”, huh, who was that, can’t think about it, faster. No, someone passing me, the roadie, have to pass them back, okay good, where is the next rabbit to catch, got one, got another, rats, same person passing me again, can’t let it happen, faster, good back in front of that one, another rabbit up ahead to catch. 3 behind me pass again, I get them back just before T2, roll in, “OFF the BIKE”, walk it, nooo I want to ride right to my transition, okay if you insist. Run over to the stand, rack the bike, pop the helmet off, find I did something right, Steve Koci taught me to put the glasses on under the helmet straps so cool, they stay on. Jump out of the shoes, into my running shoes “with the really not so fast when your fingers are numb” speed laces and head out. What’s this, where are my feet? What is down there? They look okay, but something feels weird, like I am running on clumps of sand. I’m sure it will pass, just like the legs feeling like lead dumbbells, it all will pass. Now this new feeling is not going away, and
the legs are not feeling better, what did the coach say, spin the last bit of the ride so the legs are fresher, right, that never happened, no wonder I’m losing the race to a teenage turtle on the side of the road. Rory goes by like the wind and yells out his feet are frozen and I realize that’s what feels like clumps of sand under the feet. Warm thoughts, warm thoughts, hot showers, hot chocolate, hmmm, it works, feeling better. Too many passing me though, and I have been working on my running, push it through, get ’er done, Hank, get ’er done. Cool, there is the finish, kick it in yet, no wait, if you can’t sustain it you will look really foolish walking through. Patience, patience, a bit further, one foot in front of the other, okay now kick it in, finish fast, oh rats they moved the finish mat another 20 feet down, not where I thought it would be, no worries keep pushing, it’s only 20 more feet, DONE!!! Now get a breather, look around, mmm, steaming hot oatmeal looks like heaven, man this club treats us soooo good, not just a great feed but really hot oatmeal with all the fixin’s you could ask for. Time for some elbow rubbing, “my jelly fish was this big” stories, get some warm clothes on and settle down. With the new chip timing the awards are within minutes, give out some prizes, give some thanks to the volunteers and time to go. When I asked Dave a few days ago he thought we would be really wrapped up by 9:30, well he is pretty accurate, it’s 9:20. Turn the heat up in car and I find I really don’t need it, the warmth of people and the spirit of the club is such that everything is perfect.
bed, to establish a norm). When your morning heart rate is 10% or more above normal, cut back exercise drastically, insomnia, lack of appetite, lack of desire to workout, sore throat (beginning of a cold, effects of which always last continued page 9
Find Yours @ Chipotle.com
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IRONMAN CONVERSATION WITH CRAIG ZELENT I had the chance recently to talk triathlon with TCSD member Mac Brown. Please join me as we get to know a humble, but super fast guy.
COACHES CORNER, continued one to two weeks), excessive sleep, energy lulls during the day and digestive irregularities.
Craig: What was your athletic background prior to triathlon?
All of these are indications that your body is not at its best and
Mac: I grew up playing lacrosse, tennis, body boarding, basketball and skateboarding in Virginia Beach, VA before moving to San Diego in the fall of 2003. I was recruited to play lacrosse in college, but had multiple knee surgeries that forced me off the field for the majority of my collegiate career.
not ready to absorb the amount of
Craig: How did you get introduced to triathlon?
is to allow for plenty of recovery.
Mac: After my knee completely healed post graduation from college, I began running out of a local running/triathlon shop in Virginia Beach called Final Kick Sports. The owner of the store, Jerry Frostick, got me in to running with some of the other locals. Before you knew it, I was running marathons. I only did 4 of them before I burned out on running. I decided to buy a triathlon bike after reading “It’s Not about the Bike” by Lance Armstrong and entered the Sandman Triathlon in Virginia Beach. I finished 2nd in the M18-24 age group mainly because I out rode everybody. Before this, the only bike I ever rode was my beach cruiser, but I soon found that cycling came pretty naturally to me.
is not recovered or ready, you just
Craig: What Ironman races have you done and how did you do? Mac: I have done 4 Ironman races so far. I started doing Ironmans 2 years ago under the coaching of Sergio Borges, who taught me A LOT about triathlon. My first Ironman was IM Coeur d’Alene in 2006 and I went 9:36 (3rd in M25-29). I did not swim very well, had the fastest bike split overall (forgot to eat anything on the bike) and then fell apart on the run. I definitely learned from Coeur d’Alene that year and went on to race Kona that October. I went 9:12 in Kona and finished in 78th place (9th M25-29) after coming out of the water in 785th place.
stress that your normal exercise level gives it. Remember that even though exercise is enjoyable, it is still stressful to your body. The only way for your body to absorb this stress and become stronger Your body always tells you when it have to listen to it. For more detailed discussions on this topic, check: Power Month,
Mac, promo shot for Zoot’s Zenith wetsuit.
available at www.bradventures.com
overall amateur title after having to chase down the leader on the marathon because I was out with a 12 minute flat on the bike. Yet again, Coeur d’Alene taught me another important lesson, this time about staying calm through unforeseen obstacles out there on the course. I finished my 2nd Ironman season again in Kona going 9:05 (2nd M25-29) and 4t overall amateur in the world.
REMINDER
Craig: What were some of your key workouts in 2007 that led up to your great performance in Kona? Mac: Last year I had the benefit of having a fairly similar race schedule as Tri Club member/pro triathlete Jim Vance so we did quite a few sessions on the bike together. We would do multiple Mt. Soledad repeats on Wednesdays and climbed Palomar for time on occasion as well. I really could not run or swim with Jim because he would kick my butt, but it definitely was nice having someone to push me on the bike. You could also find me riding Swami’s every Saturday as well once I started training for Kona.
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 cases $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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I raced Coeur d’Alene again last year and won my age group and
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Ironman Conversation, continued Craig: Last year you finished 2nd in your age group in Kona. How did the race play out for you in relation to the other guys that finished on the podium? Mac: I was 791st coming out of the water in Kona, which was obviously disappointing since I expected to have a better swim than that. I knew I had to make up some time on the bike so I just put my head down and rode steady. People go out too fast in that race and I just rode my own pace. By the time I came off the bike, I had passed almost 700 people and ended up having the 3rd fastest amateur bike split of the day. As soon as my feet hit the pavement, I began to really hammer the run. The amateur leader had a huge gap on me and I knew I had to do something spectacular on the run to get back in the mix for the title. I ran the first quarter of the race at a solid 6:30 pace and then things went downhill once I hit the Queen K. I managed to hang on for the remainder of the run and finished with a 3:05 marathon, 4th place amateur and 35th place overall. The hard work I did during the training season ended up paying off. Craig: Congratulations Aero form at Kona. on your decision to turn pro this year. What factors did you have to consider in that decision? Mac: Thank you. Before every season I write down in a small journal all my goals for the upcoming year. I decided if I won every single amateur Ironman/70.3 race I entered and finished in the top 5 in Kona as an amateur I would turn professional. I won Cal 70.3, St. Croix 70.3, Ironman Coeur d’Alene and was 3rd
at Timberman. I then finished 4th in Kona so I decided to make the move. We will see if I made the right decision very soon. Craig: How did Cal 70.3 go for you and what is the rest of your race schedule this year? Mac: Cal 70.3 went well–19th overall (dropped 3 min off my swim time and ran 1:30 min faster than last year) was a tougher day than last year and the pro field was stacked - really was just focusing on my swim this Winter so it has paid off, I am not in race shape right now and I knew that going in to the race so all things being equal I was happy with my day. Nothing in life is worth achieving without a great amount of dedication and perseverance. Success does not happen overnight… I will be racing St. Croix 70.3 and Ironman Lake Placid this year. Lake Placid is definitely my A race for this year in the hopes of qualifying and going back to Kona as a professional. Craig: Last year you had a near catastrophic mishap at the Los Angeles Triathlon. What happened and how has that changed your perspective and approach to racing? Mac: Yes th LA Triathlon was by far the scariest moment I have had in my life so far as an athlete. I was in the aero position bombing a hill during the race when a traffic guard waved a car through an intersection and directly into my path. I saw the car at the very last second (did not even have time to hit my brakes) going about 32 mph, hit the front tire of the car, my head slammed into the hood and I did a complete flip over the car. I ended up on my back and could only hear people screaming in the background. I
FRIENDS OF TCSD OFFERING DISCOUNTS COACHING SERVICES Breakaway Training (858) 361-0761 Contact: Felipe Loureiro felipetri@hotmail.com EnduranceZone.com www.fitstop-lab.com Contact: Barry Kelly, Fit Stop Discount: 15% off for all TCSD members. Use ”TCSD” as the coupon code, $50 off of the normal price for VO2 testing. San Diego X Training (858) 558-1337 Contact: Sergio Borges sergio@sdxtraining.com Training Bible Coaching (619) 886-3227 Contact: Jim Vance Jim@trainingbible.com Tri Power Multisport (760) 420-8032 Contact: Mike Plumb tripower2000@msn.com
MASSAGE & PHYSICAL Active Release Techniques University City Physical Therapy (858) 452-0282 www.ucpt.com Discount: 30% off ART sessions with Gino Cinco, PT, certified ART provider and instructor. Bart Gale, HHP and TCSD member. 1356 Garnet Ave., Pacific Beach (858) 531-8189 Email: bodhibodywork@yahoo.com Specializing in Sports, Thai, NMT & Deep Tissue Sculpting. Sabine Grossmann 234 N. Acacia Ave., Solana Beach, (619) 347-9535 Licensed Massage Therapist and TCSD member.
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Ironman Conversation, continued FRIENDS OF TCSD OFFERING DISCOUNTS Catherine Parker, C.M.T. Pacific Beach, CA (619) 757-0062 Licensed massage therapist, Discount: $10 off each session. NUTRITION @health www.athealth.biz (858) 864-9333 Contact: Tamara Renee for Testimonials and referrals. NUTRITIONAL COUNSELING based on YOUR body’s unique nutritional type, a Nutritious & Delicious MEAL SERVICE, CATERING for 10–150 guests for private/work functions. Discount: 10% off all services. Bradventures.com Healthy nutrition and performance supplements. Enjoy elite team pricing (wholesale or even better) on Bradventures and CytoSport products. Discount: 10% off your already low wholesale pricing for a limited time! Refer a friend to bradventures.com and get a $10 gift certificate. Clif/Avia Contact: Anna Gerber Fuel Factor Nutrition Kim Mueller, MS, RD, owner Fuel Factor Nutrition. (858) 337-3612 www.Fuel-Factor.com kim@Fuel-Factor.com Discount: 10% on nutrition services with TCSD card. Jay Robb Protein JayRobb.com Order through Craig Zelent at (888) 838-3878 x105 or email to Craig@JayRobb.com. Discount: 20% off the suggested retail price. continued page 16
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was kind of in a daze and was scared to move. After a brief moment I decided to wiggle my toes and fingers and thankfully I could feel them. By then, the race volunteers had gotten to me and told me not to move. The ambulance finally showed up and I was carried away to the hospital strapped to a wooden backboard and neck brace. After waiting in the ER, still strapped to the backboard, for about 2 hours (no joke) I was taken away to get some CT scans on my brain and everything was negative. I was released that afternoon and my very frightened, but relieved fiancé, Meredith Buzas, drove me back down to San Diego.
Mac: I have been with Zoot Sports for the last 2 years and am working with Nytro multisport this year as well. I am also fortunate to be sponsored by Oakley, FS components Cannondale bikes, HIC Suncare and Zipp wheels for 2008. ART therapist, Gino Cinco (a tri club member) is also a HUGE reason I am able to compete throughout the year. I recommend him to everybody in the sport that is having any sort of injur at all (www.ucpt.com, phone 858-452-0282).
Craig: What sponsors do you have for 2008?
Thanks for sharing your story and we wish you the best in your rookie season!
Craig: What is your favorite funny triathlon story that you’ve been involved in?
Mac: Last year before Cal 70.3 I was preparing for My perspective about racthe race on the course ing hasn’t really changed, and was asking some but my appreciation for heladvice on gearing for the mets sure has! That helmet hills on the backside of saved my life for sure. The the course. Kate Major whole ordeal was definitely a chimed in and told me reality check and it made me she used a 25 on the extremely thankful for the back and was fine just life I have. using that for the hills. So come race day I get to Meredith and I are getting the hills, put it in the 25 married next summer in San and can barely turn the Diego. She is the most amazgear over. I am climbing ing woman in the world and the hills cursing Kate and I would not be where I am wondering how the heck today without her support she pushed that gear I really mean that. over the hills. So we go Craig: What do you do for a to dinner that night to living? How do you fit a time It’s gotta be the shoes. celebrate Kate’s win, I consuming sport like pull her aside and ask her how she got over triathlon around your job? those climbs. She failed to tell me before the Mac: Last year I worked for Sunset Parking as race that she was in the small ring in the a parking manager. This year I have left my job front. I had kept it in the big ring the whole and am coaching/training full time. race and never used my small chain ring on Craig: How can people reach you? the front. We still get a kick out of that! Mac: People can reach me through my website Craig: That is classic! Well despite that www.MacBrownRacing.com. I am still taking “Einstein” move I have the feeling you would athletes for 2008, but am only coaching a set be an awesome coach. You are a great communumber because I want to give each athlete nicator and a fantastic athlete so anyone the individual attention he/she deserves. would be lucky to have you as their coach.
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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO MULTISPORT SHOPS
B&L Bike and Sports Contact: Elliot Doyle (858) 481-4148 www.blbikes.com Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.
Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Contact: Hank Montrose Discount: 15% off soft goods,
MASSAGE & PHYSICAL THERAPY
Active Wellness (formerly Cassdiy’s Massage) Contact: Chris Cassidy (858) 450-4456 www.cassidysclinic.com Discount: 10% off services.
Coastal Sports & Wellness Medical Center Contact: Dr. John Martinez (858) 678-0300 www.coastalsportsmedicine.com Discount: 10% on cash paying customers.
APPAREL, EQUIPMENT & RUNNING SHOES
Art of Tri Contact: Toby toby@artoftri.com www. http://artoftri.com
Beaker Concepts, Inc. Contact: Andrew Beaker Andres@beakerconcepts.com www.beakerconcepts.com Discount: 35% off all products, use code TCSD.
Road Runner Sports www.roadrunnersports.com
10% off hard goods. Moment Cycle Sport 1357 Rosecrans St. Suite A, San Diego, CA 92107 in Pt. Loma (619) 523-BIKE www.momentcyclesport.com Contact: JT Lyons or Cory Osth Discount: 10% off everything besides labor, 15% off clothing.
940 S. Coast Hwy 101 Encinitas, CA (800) 697-8007 www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products.
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Rehab United Sports Medicine and Physical Therapy, Inc. (Rehab United or RU) 3959 Ruffin Road, Suite F San Diego , CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10% off services.
University City Physical Therapy (858) 452-0282 www.ucpt.com Contact: Gino Cinco gino@functionsmart.com Discount: 10% off cash payments.
Rudy Project www.e-rudy.com Discount: 40% helmets and sunglasses. See TCSD website for code.
San Diego Running Institute 4760-B Mission Gorge Place San Diego, CA 92120 (619) 265-SDRI (7374) www.sdri.net Contact: David Wilcox
SPONSORS OF TRIATHLON CLUB OF SAN DIEGO
Xterra Wetsuits (858) 565-9500 Contact: Victoria du Roure Discount: 25% for TCSD members. See TCSD website for code.
RunJunk.com 4901 Morena Blvd., Suite 323 San Diego, CA 92117 (619) 793-5877 www.runjunk.com Contact: Robert Mitchell Robert@runjunk.com Discount: 5% off all products, use code TCSD.
OTHER SPONSORS Zoot Sports www.zootsports.com
Oak Hill Software www.oakhillsoftware.com Contact: John Hill johnh@oakhillsoftware.com
Opix Sports Photography (858) 232-8806 www.opix.net Contact: Osamu Chiba
NUTRITION Blue Summit Financial Group Contact: Judy Seid (619) 698-4330 www.bluesummitinvest.com
Chipotle www.chipotle.com Multiple locations in San Diego including Pacific Beach, La Mesa, Encinitas, SDSU, Vista, Mira Mesa and Oceanside.
IRONMAN Organic Coffee www.mdotcoffee.com/ Discount: 25% off for TCSD members. Go to TCSD website for code.
Prudential Realty (760) 415-3329 www.thisisbrian.com Contact: Brian Long
Competitor Magazine www.competitor.com
Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983) (760) 730-0500 or (800) 464-4123 www.911law.com Contact: Richard L. Duquette Discount: $500.00 off Attorney fees on injury cases for all TCSD members and a $500.00 donation to TCSD.
Robert’s Auto Service 4630 Mission Bay Drive, San Diego, CA 92109 (619) 275-1132 www.robertsautoservice.com Contact: Keith Benline Discount: Discount: 10% off all services/repairs (except already discounted services), maximum $100.
Wetsuitrental.com Contact: Dee Dee McCann Kashi www.kashi.com
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FRIENDS OF TCSD OFFERING DISCOUNTS
Bicycle Tunes: Be-Flats and See-Sharps A compilation of club member stories and experiences
NanoGreens 10 and Peltier Electrolyte Concentrate www.biopharmasci.com Contact: Melinda Bender (858) 535-0462 or E-mail: back2basics.san.rr.com Discount: 20% off suggested retail price on each nutritional product.
Tri, Tri Again—New TCSD member Vicki Brunt wrote:
SaltStick.com Electrolyte capsules and dispensers. Innovative electrolyte formulation and nifty inside handlebar capsule dispenser designed for training and race-day nutrition. Discount: 10% off your order with code “TCSD10”at www.saltstick.com, and free shipping with over $30 purchase.
My friend Walter and I were going to ride the Elfin Forest loop, and about two miles in, I got a flat. So I pulled over and changed it. Less than a mile later, I had another flat (same tire), so I pulled over again and changed it, this time checking the wheel and tire for anything that could be causing a puncture. As expected, I didn’t find anything. As we started off again, Walter heard this weird sound coming from his drivetrain, so we pulled over and inspected it. His front derailleur cable had become frayed, and was rubbing against his rear tire due to the routing. I figured that if we continued riding, his cable would either cause a flat (those cables can be sharp), or the tire would continue to fray the cable, rendering his front derailleur useless. Getting the hint, we started back to Solana Beach to basically call it a day, and about 1.5 miles down the road, I got another flat— that’s #3 if you lost count. We called Walter’s roommate to come pick both of us, and headed back to Solana Beach pretty much laughing our asses off at this point. This wasn’t the first time my front tire gave me problems, so I went over to B&L to get a new tire. Dan recommended the Specialized Elite Armadillo. I wasn’t too happy with the price ($42), considering I already spent $20 changing three tubes and using two CO2 cartridges. So, I went back to my place, put it on my wheel with the full intent of actually doing a ride. I got about two feet out my front door when something didn’t feel right. I looked down, and because the tire was a 700x25 (the only size they make it in), it was actually rubbing against my fork. Completely fed up, I got
Sportquestdirect (800) 776-4363 www.sportquestdirect.com Contact: GR Krishna Great products like CarboPro and Vantage. Discount: 10% off all products. Write “TCSD” after your name when ordering online. Discount subtracted after they receive your order.
APPAREL & EQUIPMENT Paradowski Swim Sport 7962 Convoy Ct, San Diego, CA (858) 569-6946 Contact: Tom and Regina Paradowski Discount: 10% off everything. Swim West 120 Encinitas Blvd., Encinitas, CA (760) 635-8556 Contact: Julie Bradley Discount: 15% of swimwear and tri clothing, 10% off all swim accessories. continued page 18
I’ve done exactly one triathlon…and had a flat in mile one. I will not affix my TCSD sticker to my vehicle window until I can say I have completed a triathlon. Flat #2—Ryan Denner’s tale:
By Barbara Javor
the hint again, went back inside, grabbed my book, and went out to the pool to read and take a nap in the sun. I ended up going back to B&L again, exchanging it for a Vittoria, and will eventually get around to changing it, and maybe even going for a ride. Flat with an Attitude—Rachel Richards wrote: After I got my new carbon Kuota K-Factor TT bike, my old aluminum road bike was so jealous, she slashed his tire on one of our first rides. Then, she proceeded to get three flats in a row, including one on the trainer! I’ve since changed out her rear cassette to a 27 so she’s officially my climbing bike. Now that she has a new purpose, she gets along with the TT bike. Good karma (or bike-ma?)—Tom Saile’s stories: There was the time when I had two flats on one 50-mile ride (one front, one back) and didn’t have any tools with me. I had gone for many years w/o carrying any tools (spare tube, patch kit, etc.) and never had the need for them (yup, no flats). Then on this one ride for which I was late getting to the start (therefore I was about a half-hour behind everyone), at four miles in I got a flat on my front tire. More or less stranded out in the country (I was even behind the SAG wagon), I began to walk back to the start carrying my bike. Well, about a mile down the road I came upon a pair of casual cyclists who were kind enough to use their patch kit to repair my tube. So I figured I’d just continue with the ride ’cause there’s no way I would have another flat in the same day!! WRONG! About five miles from the end of the ride, my back tire went flat. Fortunately for me (again), a few other cyclists happened by and offered me their spare tube…and would not take any payment for it. So I replaced the tube and rode back to the start. Ya know what the first thing I did was…yep, drove right to the bike shop to get me an under-seat saddle bag, spare tube, CO2 pump, etc. And ya know what, I’ve since had continued page 18
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Bicycle Tunes: Be-Flats and See-Sharps, continued FRIENDS OF TCSD OFFERING DISCOUNTS OTHER SPONSORS Acqua al 2 (’ah-qwa-all-doo-eh’) 322 5th Ave. Gaslamp, San Diego (619) 230-0382, (619) 230-0647, fax Contact: Cassie Piercey Discount: $17 special on the restaurant’s signature pasta sampler, plus a glass of red wine. Bernardo’s Restaurant 12457 Rancho Bernardo Rd. San Diego, CA (858) 487-7171 Contact: Bernard Mougel Discount: 20% off all meals. Countrywide Santaluz (858) 759-5976 Contact: Raja Lahti raja_lahti@countrywide.com Discount: All TCSD members get up to .500 point off current pricing. Hike, Bike, Kayak Discount: Buy Two La Jolla Sea Cave Kayak Tours, bring another person for free! This is a two-hour guided kayak tour of the gorgeous sea caves area. (Includes equipment and plenty of free instruction on proper paddling technique.) John Howard Performance Sports 1705 Old Mill Rd, Encintias, CA 92024 (760) 944-3787, (203) 762-7578 john@johnhowardsports.com www.johnhowardsports.com Discount: 10% on Bike Position Analysis San Diego Humane Society Contact: Sarah Whorley Discount: 1 year extension to your membership if you adopt an animal from the San Diego Humane Society.
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the opportunity on a couple of occasions to be very thankful that I learned my lesson that day and will NEVER find myself out on the bike without my tool bag!!! And as the second Good Samaritan said to me when I tried to pay her (she wouldn’t even consider it), just return the karma to someone in need down the road—which I have. Tom’s other tale: Last Fall I moved out here from NC but my bike was still back there. At the January Club Duathlon (for which I borrowed a bike from a fellow TCSD member), while I was topping off the tires, the valve stem broke right at the base where it comes together with the rim. Great, ten minutes to race time and I need to replace my tube! But did I have one? NOoooooooooooooo!!!!! The pouch under this seat was empty. My trusty tool kit was still under my seat—on the bike back in NC. YIKES! Sure enough, one of the fine TCSD members gave me his spare tube which I quickly replaced and was able to start the race only about 20-30 seconds behind the otherwise last one to start. After the race, I returned the tube to this kind Good Samaritan and proceeded to B&L Bikes to get a new tube. At the shop they informed me that while broken valve stems do happen, they are rare and more likely to occur on the longer stems. Also, I was using a small hand-held pump (also borrowed) and the lesson here (aside from the original lesson of NEVER being w/o your tool bag) is to be careful of how you hold those small pumps, making sure that you are not putting undue leverage on the valve stem. I’ve since had my under-seat tool pouch shipped out here to me!! (Editor’s note: Tom ends his e-mails with this philosophical question: How come we cook bacon...but bake cookies?) C-Sharp and B-Flat—A double whammy for Andy Bailey: While competing at the Half Vineman several years ago, the infamous “Tackman” scattered tacks along the bike course. I was one of the lucky ones that got a flat. I was racing on sew-ups and had never changed a tire. It was glued on so tightly to the rim that I could not break it loose. After awhile, the sag wagon
caught up with me, and the bike marshal allowed them to help me with the tire. After what seemed an eternity, I was on the road again. Much to my surprise, I still won my age group. Another time I was riding down the Santa Ana River Bike Trail when my aero bars broke. I managed to finish the ride but I could not shift gears. Luckily, it was fairly flat so I was able to get back to my car. As far as saddles go, I have never had a problem; however; I don’t have any kids either. Golden Showers Bring Wild Flowers?—Craig Zelent’s tale: I raced Wildflower eight consecutive years from 1992 to 1999. During one of those races, I was a bit slow to get to the swim start. I did get started in time, but did not have time to empty my bladder. So upon reaching my spot in T1, I just peed right there through my Speedo (this was back in the day when most guys raced in Speedos). I peed while I put my helmet and sunglasses on and ate a gel. I thought it was a good use of my time. I’ll never forget how it sprayed out of my Speedo kind of like a sprinkler. I was pleased to see that my puddle was completely dried up by the time I got back for T2. Itching to Ride—David McMahon’s story isn’t exactly a bicycle tale, but another lesson learned at Wildflower: My first and only Wildflower race was in 1994. The event that made this race most memorable was the unique camping experience. On the first night, my buddy, Jim, asked me to go scavenge for kindling so we could start a fire. No problem—I was in the British Columbia Forest Service, so I was accustomed to the outdoors. Or, so I thought. I went into the bushes and collected some dead branches. We had a nice fire and dinner and the next day had a great race. After the race was over, I went to the bathroom to relieve myself and noticed I had a small abrasion and an itch down there. Just one of those things, I guessed. I scratched vigorously that night. The next day the itch spread—like wildfire! Within five days it
covered 90% of my skin. I covered myself with calamine lotion and settled into my misery. I literally drove my poor friend crazy as I almost went insane. The doctor looked at me and said, ”Have you been camping? You got a nice case of poison oak!“ This year will be the first year going back to Wildflower. I’ll be camping with my wife and friends. Main goals: beat my time in 1994 and come home without itching! Expen$ive Doesn’t Necessarily Mean Fa$ter—Mike Slaven’s lesson: When I first started to look into getting a bike that would be a decent tri bike, I moved from an aluminum frame/fork combo to an all carbon set-up. At the time, Kestrel was an up and coming name, so after a test ride I went with a Kestrel Talon. When I put some distance on my rides, I found that the bike wouldn’t shift into all the gears. When I took it back to the shop, thinking it was a tuning problem, I was then told that the bike I had bought had a reduced chain stay and that it was too severe for the derailleurs to overcome. I have overcome flats with the use of Kevlar tires but I couldn’t deal with a bike with reduced gearing. I sold it shortly after and now I know. And now for the Critic’s Choice Award— “Want Fries With That?” Scott Parker wrote: About 10 years ago, a buddy who was a cyclist talked me into getting a bike, and we got ready for my first bike ride. We started out from his house in Encinitas by the train station. It was very awkward clipping my cleats into the pedals, and until I learned to twist my foot a little to get out, I almost fell twice. We went out for a 20-mile ride on a beautiful day.
We were just finishing the ride and had turned right off of coast highway, up across the train tracks, and stopped at the light. Success—I still didn’t fall. We took another right for the last short stretch to his house, and crossed over to ride on the wrong side of the street because there wasn’t lot of room on the right side of the road, and it would be easy to swing left into his driveway. He had led the way most of the ride and was showing me how to signal to the person behind about glass in the road. I was sitting behind him kind of looking for the house coming up and noticed a white truck coming towards us up the road. A young surfer dude was hanging out the passenger side window with a huge smile on his face. I thought maybe my buddy knew him or he was going to yell some sort of support for how cool it was to be biking that day. My buddy suddenly dropped his head down like he was ducking when I noticed the kid had a Jack-in-the-Box milkshake in his hand. I had no time to really do anything to avoid it, and it hit me right in the head, covering me with vanilla milkshake from head to back. My buddy apparently did not know the warning hand signal for flying milkshake! We then finished the last hundred yards to his driveway that is a very short and steep shot off of the street. As I turned up and stopped, I forgot to unclip my cleat and fell over, sinking three teeth of the sprocket deep into my leg. As I lay there—believe it or not, laughing with blood and milkshake all over me—I looked up at my buddy and said, “Well...that went well. Let’s do it again tomorrow!”
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Recovery Nutrition for Injured Athletes Though never planned, injuries are common in the sports arena and, as athletes, we are vulnerable to spending the bulk of our competitive season seeking ways to enhance recovery. While corrective surgery and physical therapy are often key players in the recovery process, nutritional intervention can help enhance the healing process. Below, I address the four primary goals of recovery as well as the nutritional strategies that will have you back training and performing at peak levels in record time. Goal #1: Correct calorie-protein imbalance. Following a sports injury, our body’s protein, carbohydrate, and fat-related metabolic pathways are sent into overdrive causing our total energy expenditure and consequent individual calorie needs to increase by as much as 30% depending on the type and magnitude of the injury
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and/or surgery. When we fail to match these increased metabolic needs, which is often the case in post-surgery since anesthesia and pain-killers decrease appetite, a protein-calorie deficit or catabolic state is inevitable and a nutritional nightmare when as it not only initiates breakdown of muscle but also depresses immune function and exacerbates inflammation. The following link supplied by Cornell University’s Medical School provides a calculator utilizing the Harris Benedict Formula to help compute individual energy demands at rest as well as post injury and/or surgery: http://wwwusers.med. cornell.edu/~spon/picu/calc/beecalc.htm
By Kim Mueller, MS, RD Goal #2: Facilitate optimal immune function. For a good 5-7 days post injury and/or surgery, there is an increase in breakdown of skeletal muscle triggering a series of metabolic and hormonal changes that depress our immune function, thereby hindering the healing process and overall recovery. To accommodate increased protein turnover and support immune function, an increased protein intake is often warranted with protein recommendations during recovery from injury and/or surgery of 0.5-0.75 gram per pound of body mass. To encourage optimal absorption and utilization of protein, total protein intake should be divided among 4-6 smaller feedings during the day, focusing on lean protein sources such as skinless chicken breast and fish. Supplemental protein sources, such as whey protein isolate, may be beneficial when appetite does not
allow for adequate amounts of protein to be obtained from whole foods. In addition to protein, therapeutic doses L-Glutamine, one of the most abundant amino acids in the body yet often depleted when the body is under stress as with injury and/or surgery, can be helpful. Clinical studies have demonstrated a beneficial immune response in patients supplementing with approximately 20 grams of glutamine per day in the days immediately proceeding injury and/or surgery. Goal #3: Encourage repair of tendons and ligaments and promote cell growth. The majority of athletic injuries involve strains and sprains to tendons and ligaments, which are strong bands of fibrous or connective tissue. Because ligaments and tendons generally have a poor blood supply, incomplete healing is common after injury and can become a source of chronic pain and weakness, ultimately inhibiting a return to peak performance. While physical therapy is a proven remedy for repair of tendons and ligaments, the effect of nutrition is not as clear although glucosamine sulfate is one particular nutrient that has demonstrated a broad range of applications for repair of cartilage and other connective tissues. Made naturally in the body, glucosamine provides the joints with the building blocks (structural proteins) they need to repair damage caused by osteoarthritis or injuries. Furthermore, glucosamine exerts antiinflammatory effects, which definitely provides benefit when recovering from injury. Based on results from human clinical trials, a daily dose of 750-1500 mg of glucosamine sulfate for a period of at least 8 weeks can help normalize cartilage metabolism and initiate a reversal of degenerative osteoarthritis ultimately aiding recovery. Goal #4: Decrease inflammation and improve wound healing. Trauma, whether it results from surgery, training or injury, is damage to tissue that
leads to inflammation, bruising and breakdown of the affected tissue. Failure to decrease inflammation and address wound healing can cause scar tissue to develop resulting in reduced function and/or mobility and poor recovery times. Fortunately, dietary manipulation can help mute inflammation thereby aiding recovery. For instance, researchers in Pennsylvania recently discovered that 50 grams of extra-virgin olive oil (4 Tbsp) demonstrate antiinflammatory properties 10 times the strength of the ibuprofen dose recommended for adult pain relief thanks to a compound found in olives called oleocanthal, that inhibits the release of enzymes responsible for inflammation. Omega-3 essential fatty acids found in foods like cold water oily fish, flaxseed, walnuts, canola oil, and pumpkin seeds have shown similarly strong anti-inflammatory qualities. In addition, fruits and vegetables contain phytonutrients that have been shown to stop the formation of inflammatory agents. Extracts from tart cherries, for example, were recently found to stop the formation of some inflammatory agents 10 times better than aspirin in a study by Michigan State University researchers. Sweet cherries, blackberries, strawberries, and raspberries produce similar effects and blueberries provide additional benefit by boosting the body’s production of heatshock proteins that help repair the damage from oxidative stress, inflammation, and toxins. Because of the therapeutic nature of phytonutrients found in fruits and vegetables, 50% of each meal plate should be dedicated to color, aiming at including all the hues present in a rainbow during the day. *Adapted from article in March issue of Competitor Magazine, www.competitor.com
REHAB MEAL SPOTLIGHT SALMON TERIYAKI Consuming foods rich in Omega 3 fatty acids, such as salmon, helps reduce inflammation throughout the body and fight infection. Salmon is also rich in protein and amino acids, which can help restore a calorieprotein deficit and boost immune function post-surgery. Apples are rich in quercetin, another natural antiinflammatory. Addition of ginger can help alleviate nausea post anesthesia and surgery. Directions: In a blender, combine 2 Tbsp light soy sauce, 2 tsp rice vinegar, 1 chopped garlic clove, 2 tsp chopped fresh ginger, and 3 ounces frozen unsweetened apple juice concentrate. Puree until smooth. Pour into a large glass baking dish. Add scallions and salmon. Cover tightly and refrigerate at least 8 hours, turning fish occasionally. Preheat the oven to 375 F. Uncover and bake in its marinade ~30 minutes. Serve over a 1/2 cup bed of cooked quinoa and 1 cup mixed vegetables sautĂŠed in 1 Tbsp extra virgin olive oil and desired seasoning. Serves 1. Nutrition Facts: 645 calories, 39 grams protein, 75 grams carbohydrate (10 grams dietary fiber), 20 grams fat (3 grams saturated)
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STRETCH OF THE MONTH:
Release Your Power By Gino Cinco, PT, cert. ART and Renee Cinco, PT University City Physical Therapy Triathletes always want to know how they can get faster or improve their splits in the next race. We are going to show you four great moves to open up your hips and lower back and allow you to release the power of the hip muscles. The gluteal muscles have been called the “powerhouse of locomotion” for good reason. They provide the power for push-off in running which propels you forward. When there is tightness around the hip joint, the powerhouse can’t be effective. Your muscles and joints are made to function best when they are in the correct position with the right balance of length and strength. Many of us spend all of our training time racking up mileage with very little time devoted to restoring the muscles. This can lead to injury, underperformance and frustration. Try adding these stretches after one of your rides or runs or do them at the end of the day when your muscles have had a chance to warm up and loosen up a bit.
The hip flexor muscles are commonly tight in triathletes and people who sit for long peri- (fig. 2) ods at work or school. This hip flexor stretch will loosen the front of the hip, allowing better posture with running and more power with push-off. Stand up tall and step into a lunge, placing your back leg up on a chair. Rest your knee on the seat of the chair and allow your lower leg to stretch up the chair back (fig.1). Initially lunge forward enough to feel a stretch in the front of your back leg and hold a count of 10. Next, raise the arm on that side overhead for 10, then lean to the side of the front leg for 10, then turn towards the back leg for 10, following the sequence pictured. Switch legs and repeat – try to do 3-5 on each side.
(fig. 1) Hip Flexor Stretches
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Gluteal Stretches After you’ve stretched the front of the hip, it’s time to move on to the powerhouse muscles. Since a shortened muscles is often weakened, improving the flexibility in the gluteals will let them perform to their true potential. Begin the stretch as shown in the first picture of the series (fig.2) sitting on the floor with one leg in front and the other behind. Lean forward from the hips keeping your back straight. You’ll want to feel this one in the back of the front leg. Hold for 10 seconds then try to deepen the stretch as in the second picture. You can deepen it further still by folding forward completely as in the next
photo. If your flexibility does not allow, keep working daily on the first phase of the stretch until you can move further. Repeat on the other side. Try to do 3-5 on each side. The next two stretches move further up into your core to stretch the muscles into the lower back and side. You may notice that you feel the stretches in your hips too. Achieving better length in the muscles of the trunk will help your body rotate effectively when swimming
or running and will allow the more powerful muscles of the hip and core to do their job effectively. The next stretch starts out similar to the gluteal stretch above but you will turn your upper body toward the forward leg (fig.3) and then lean onto your leading elbow to feel the stretch on the lengthened side of your lower back. To move the stretch further up the back and side, simply reach overhead with top arm keeping your arm alongside your ear. Hold each position 10-20 seconds to allow time for the muscles to relax. Don’t forget to stretch both sides and stretch regularly for success.
Nutritional Consultation Barbara F. Kase - BS, CCN, LMT
Determine Your Goals and Develop a Plan. Feel energetic and healthy, all the time! Achieve your athletic goals. Reach your ideal weight and maintain it with ease. Beat craving and bonking. Balance your hormone levels. Get healthy cholesterol and blood pressure readings.
(fig. 3) Quadratus Lumborum
Latissimus dorsi Stretch
All this and more with the helpful tips and advice from a dedicated and knowledgeable holistic health professional and athlete.
(760) 710-7730 Barbkase@gmail.com North County-San Diego
Multisports Coaching & Personal Training (858) 361-0761 or (858) 231-5267 The Official Training Program of The San Diego Triathlon Series
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