tcsd newletter 0911, trinews

TBD

SEPTEMBER CLUBMEETING

Thursday September 15th5:00 pm check-in begins

5:45 pm course talk6:00 pm race start time

Location: La Jolla Shores

SEPTEMBER AQUATHLON

Saturday the 24th6:00 am registration opens

7:00 am race start

Location: Fiesta Island

Refer to the Club’s website for the latest updates.

2011

TriNewsTRIATHLON CLUB OF SAN DIEGO

SEPTEMBERCLUB TRIATHLON

TCSD Contacts 2Board Members 2Volunteer Committee 2Weekly Workout Calendar 5

Member Profile 5Iron Finishers 6New Members 6TCSD Conversation 7It’s the Law 10

Safety First 14Coach’s Corner 16Made with Kashi 18Race Reports 19

INSIDE THIS ISSUE

SEPTEMBER

A is for Armpit: Site of a rash of bad luck fromthat expensive wetsuit you just bought.

B is for Bike: How many times have your par-ents told someone their first car costs lessthan your triathlon bike?

C is for California: Where weather is never areason to avoidtraining.

D is forDuathlon: Agood excuse fornot swimming.

E is for Energybars: How manycan you eat in one day with-out gagging?

F is for Fartlek: A good runworkout with a funny name.

G is for Golf: Golf courses are great places foroff-road running, unless they catch you.

H is for Hydration: Why does a cold water swimmake you pee? You never see fish with thatdehydration problem.

I is for Ironman: Your longest day of the year.

J is for Juggle: Train, eat, sleep, train, eat,work, train, sleep … Family time? Walk thedog? Mow the lawn?

K is for Knowledge: Know thy limits lest yebonk.

L is for Lance: A five-letter word of inspiration.

M is for Milestones: Reaching those lofty time

and dis-tance goals you setmonths ago.

N is for Noble: That feeling you haveafter setting a PR or conquering a toughcourse.

O is for Orthotics: Your run-ning shoes might be yourarch enemy without them.

P is for Plantar fasciitis:Latin for “Spend the next

few weeks in thepool.”

Q is for Quiche:Taking a long, week-end ride to burnmore calories thanthe quiche dinner

you’ve been craving. Bon appétit!

R is for Ride-and-tie: Two runners with onebike, unless your partner stashed the bikewhere you didn’t find it.

S is for Surf: Why did the sets get larger justfor your starting wave?

T is for Triathlete: Personally feeling mortal,but having the image of Superman orSuperwoman among your colleagues at work.

U is for Understanding: Only another triathleteunderstands why you do it.

V is for Visualize: Picture yourself breaking thefinish line tape in a blaze of glory. Now visual-ize that cold beer after the race.

continued on page 21

The By Barbara Javor

of Triathlon’s

Triathlon Club of San DiegoP.O. Box 504366 San Diego, CA 92150-4366www.triclubsandiego.orgSend correspondence to the address above or contact President, Thomas Johnson.

Membership & Renewal$60/year, $45 military (w/activeID), $110 family (2 adults).Additional years available at discount.

Membership form available onlinewww.triclubsandiego.org/club/joinor fill out and mail application ifincluded in this newsletter.

TCSD e-listsSubscribe to the TCSD e-mailing lists by sending a blank email withyour name in the body to:[email protected]

Publisher & Design/ProductionSprague Design, Dean [email protected](858) 270-1605

Editor John Aspinall [email protected]

Newsletter Articles and IdeasPlease send to Dean Sprague at [email protected]/or John Aspinall at [email protected]

Contributing Writers Richard Duquette, Barbara Javor,Eirka Mitchell, and Craig Zelent.

Newsletter Classifieds/AdsContact David McMahon at [email protected]

Beginner Coaches Stephen Banister [email protected] Hunter [email protected] Koci [email protected] Rosenberg [email protected] Tally [email protected]

Bike Case Rentals Bob Rosen [email protected] (619) 668-0066

Bike Coach Vanessa HomyakMike ClinchLinda Rich

Club Historian Ian Kelly [email protected]

Club Tri/Cycling Gear: Zoca Gear Ashley Paschall www.zocagear.com (443) 454-5260

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Karl Johnson [email protected]

GP Race Points (Aqua, Du & Triathlon) Dean Sprague [email protected] (858) 270-1605

Ironman Coaches Mike Drury Liam Thier [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor John Aspinall [email protected]

Newsletter Publisher Sprague Design [email protected] (858) 270-1605

Open Water Safety Officer Dave Huff [email protected]

Race Directors Ann Kelly [email protected] Wrona [email protected]

Social Directors Karl Johnson [email protected]

Your name here! We’re looking for additional volunteer(s)

Swim Director Rachel Wills Erin Hunter

Swim Director, Open Water Bill Dawson

TCSD Cares Steve Tally [email protected]

Track Coach, UTC Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Track Coach, Winter Tom Piszkin [email protected]

Volunteer Director Dawn Copenhaver [email protected] (619) 867-2784

Youth Team Coach Andy Concors [email protected]

Web Administrators John Hill [email protected]

President Thomas Johnson [email protected] (619) 987-8822

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Mike Plumb [email protected]

Sponsorship Director David McMahon [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

SEPTEMBER 2011

ARTICLES WANTED

Share Your Race Reports & Stories!Please send article and digital imagesto the Newsletter Publisher or Editor.Need by the 15th of the month forpublications/consideration.

Thanks for sharing! Make sure you check out or subscribe to Kashi’s monthly eNewsletterwww.kashi.com/newsletters

WWW.TRICLUBSANDIEGO.ORG3

4

MondaySeptember 19th, 6pm

TRIATHLON 101 &BEGINNERS’ MEETING

Attention Beginners! The monthly talk is specificallydesigned to get you started in thesport of triathlon, and our goal isto de-mystify triathlon, andremove the ’intimidation factor.’We will cover triathlon basicsfrom A to Z. All questions fairgame! NON-MEMBERS WELCOME!

Contact:Questions or comments can besent to your beginner coaches [email protected].

Location:Pulse Endurance Sports1020 A-2 Tierra Del ReyChula Vista, CA 91910(619) 656-5222 www.pulseendurance.commap: http://tiny.cc/o9nr9

SundaySeptember 18th, 8:30am

REAL BEGINNERS’ BIKE RIDE

ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR

FOR THE LATEST EVENTS, UPDATES AND DETAILS.

* all dates and events subject to change/cancellation without notice.

The TCSD Real Beginners’ BikeRide (18 miles) takes place onthe 56 bike path and is a clubride where NOBODY gets leftbehind. If you can ride comfort-ably for at least 60 minuteswithout stopping (total ride time 90 minutes) then this rideis for you. Please have at leastminimal cycling ability (can ride, shift, and corner your bikeadequately). Be ready for a couple of moderate climbs on the first half of the ride.Beginners need hills too!

Non-members are welcome, noRSVP necessary! Helmets areMANDATORY.

Schedule of Events:Bike Q&A: 8:30amWheels Roll: 9:00 am

Contact:Gordon Clark, [email protected] [email protected]

Meet up Location:Parking lot of California Bank and Trust11752 El Camino RealSan Diego, CA 92130map: http://tiny.cc/75zgc

ThursdaySeptember 15th, 6pm

NEWBIE NETWORKINGMEETING

Are you curious about triathlon,want to work out, race, and havefun with the Triathlon Club ofSan Diego, but are apprehensivebecause you don’t know anyoneyet? Then this is your event!

This will be a great opportunityto be introduced to the best TriClub in the world, get to knowother new club members, exploreSan Diego, network, find trainingpartners, and learn the basicsabout the sport of triathlon! Didwe mention free pizza & drinks?

Non-members are welcome, noRSVP necessary!

Contact:Erin H. and/or Steven B., [email protected], [email protected]

Location:B&L Bike & Sport Solana Beach Store211 N. Highway 101Solana Beach, CA 92075 (858) 481-4148map: http://tiny.cc/fmine

UPCOMING CLUB EVENTS

TCSD Club Races

Dates: October 8thNovember 5th

Schedule:5:30 set up begins6:00 registration opens7:00 race start

DistancesSwim: 700 meters Bike: 20KRun: 4 miles

Location:Fiesta Island

SEPTEMBER TCSD MEETINGS, CLINICS, RACES & RIDES

SEPTEMBER 2011

Please submit digital files to editor or publisher by the 15th of the month for consideration.

The TCSD newsletter would love To publish your race report and images.

Thanks!

5

Monday6:00 PM Group Run, 4-6 miles, all paces welcome. • Location: Movin Shoes, Encinitas.

5:30 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

5:30 PM Ocean Swim • Location: La Jolla Shores. March thru October.

Tuesday6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. • Location: Front of B&L Bikes.

6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport, 2816 Historic Decatur Rd Suite 135.

6:00 PM “Track” Workout in Carlsbad, Coached session • Location: Carlsbad Rail Trail,meet behind the Fish House Vera Cruz off Carlsbad Village Drive.

6:00 PM Track Workout • Location: University City High School off Genesee Ave • Contact: Jim Vance,

(March through the end of October)

6:00 PM The 56 Beginner Brick • Location: 56 bike and run path (meet at Clews Ranch parking lot,space permitting) just south of 56 ramp on Carmel Country Rd.

Wednesday5:30 PM Mountain Bike Ride (Advanced) • Location: Penasquitos Canyon Side Park (east pkg lot).

Year round. Contact: Dave Krosch, [email protected]

5:30 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

6:00 PM Bike Workout in Coronado - Group ride • Location: Starting at Holland’s Bicycles.

6:00 PM Bike Workout in Cental San Diego, Coached session • Location(s): varies, typically Fiesta Isl.

7:30 PM Pool Swim (long course) in La Jolla/UTC • Location: JCC, 4126 Executive Dr.

Thursday6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. • Location: Front of B&L Bikes.

6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport.

Friday6:45 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. March thru October.

Saturday8:00 AM Bike Workout in Del Mar, Group ride - all levels welcome. • Location: Meet at Starbucks

(Hwy 101 & 15th st.)

Sunday7:30 AM Penasquitos Trail Run • Contact: Mark Kenny for more information (760) 271-2003

7:45 AM Swim (starts at 8 sharp) and run follows towards Torrey Pines Park • Location: Meet atPowerhouse Park in Del Mar.

8:30 AM REAL Beginners Bike Ride - Once a month (see following page for date & complete details)

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

Refer to the Club’s website for additional workouts.

ELIZABETH McCAUSLANDMember since: 2010

MEMBER PROFILE

* Events subject to change/cancellation without notice.WWW.TRICLUBSANDIEGO.ORG

Age Group: F, 40-44

Occupation: Medical.

When not training, I enjoy: Life.

Before I became a triathlete: Atriathlete is a persona only (unless you’re a pro). A personparticipates in triathlons.

My first triathlon: Aquabike (neveragain).

Favorite segment (swim, bike orrun): Run.

Favorite event/tri: San DiegoInternational.

PR/Best race: Who cares?

Pre/Post event ritual: None.

Can’t race without: Cycling shoesand helmet!

Best advice: Don't get caught up inall the hype, equipment, and crazyso called triathletes who want tocompare themselves to you. Beproud of who you are not yourtime.

Most embarrassing or disastrousmoment: I paid for an event.

My equipment:Wetsuit: O’neill Bike: Guru TitaniumRunning Shoes: none

Favorite Thing(s) About TCSD: Greatfor beginners..

6SEPTEMBER 2011

continued on page 7

WELCOMENEW TCSD MEMBERSSara AdlerEthan AdlerHerb AligaMark Anthony AlvaradoJesse AlwinJim ArmandMichael ArmisteadPaul BainGeorge BeecherDennis BermeoAlexa BestosoJess BevilacquaLeah BlalockDavid BloombergKim BonoJillian BourdonDeena Bowman-JamiesonLeslie Boyd IIINoah BozinovicKesten BozinovicKaya BozinovicJohn BrennanMichael BullockAndrew BusbyJustin ButlerSharon ChaixElwyn ChaixSarah ChristJewyl ClarkeSean ColeBryan CoxTerry CurellaMatthew DedekChris DusaScott EhrlichKaren EricksonLaurie FerrisRyan FischerDanielle FisherNathan FletcherStephen FletcherJane FletcherBrent FormigliAlex GarciaHeather GastilAndy Gell

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Congratulations Iron Finishers!IM France, Nice - June 23, 2011

Division Swim Bike Run Finish OV Rank AGAlexandre Gillet M35-39 1:03 7:03 5:40 14:04 1680 359

2,044 Participants. Seconds and transitions not included

IM Switzerland - July 10, 2011

Division Swim Bike Run Finish OV Rank AGChristopher Heslin M30-34 1:08 5:51 4:13 11:21 566 135


IM Regensburg, Germay - Aug 7, 2011

Division Swim Bike Run Finish OV Rank AGMarcus Hoffman M45-49 1:15 5:46 4:09 11:23 848 127


IM Austria, Klagenfurt - July 3, 2011

Division Swim Bike Run Finish OV Rank AGAl Tarkington M70-74 1:16 6:25 5:59 14:02 2171 1


Indicates qualified for 2011 IM World’s Championship.

If you are entered in an “iron” distance event (or longer), please email TCSD’s Ironman Coaches.Mike Drury or Liam Thier at [email protected]. That’s the only way to get listed inthe TCSD results.

Craig: What was your athletic backgroundbefore triathlon?

Darrell: I have a bit of a different backgroundthan many people coming into triathlons. Likemany I was active when I was younger andplayed a little bit of football, ran track andother sports. I playedfootball as a freshmanin high school butduring my sophomoreyear realized that Iwas much smaller thaneveryone else and Ididn’t like hitting orgetting hit so Istopped. I was in aband at the time, atleast, we called our-selves that, and musicbecame more of myfocus.

After high school Iwent to visit a friend inUtah and I fell in lovewith the country; I likedskiing, hiking and otheroutdoor activities. Iwanted to stay and it just so happened therewas a school there so I told my folks I wasenrolling in the University of Utah. They boughtthe line so I packed up the wagon and off Iwent. A month after I moved there I met a girl;by the way, many critical junctures in my lifeseem to start with the line, “there was thisgirl….” Anyway, she was a dancer and we start-ed hanging out. I had done some summer stockmusical theatre stuff and with my music back-ground she encouraged me to take a dance classwith her.

Well, fast forward a few years (ok, a few more

than a few) and I have a Fine Arts degree inModern Dance and Theatre Arts, I’m living onand off in Los Angeles and dancing with severalprofessional dance companies out of New York,Europe, LA and UT. I toured in musicals through

the US and trav-elled to LatinAmerica dancingand teaching. Ialso did jazz, tapand other dancestyles much likewhat you wouldsee now on theshow “So YouThink You CanDance.” In addi-tion, I did filmwork and mademoney doingmodeling shows;I wasn’t amodel, I waspart of a troupethat enter-tained the

crowd throughout the shows.I also co-produced and choreographed an origi-nal musical that won some awards.

Craig: That’s sounds like an exciting back-ground, why didn’t you continue in that career?

Darrell: I got old! I had options to teach andcontinue choreographing but I wasn’t interestedin that. At the end of the day, I was too old andtoo hurt to continue dancing at the level that Iwanted to so I decided to hang up my dancingshoes and move on to other things. As I see it,I was able to chase my dreams and to accom-plish far more than I ever hoped or expected to.


TCSD CONVERSATION WITH:

The TCSD is comprised of many great volunteers. Among the leadingvolunteers is Darrell Steele. I had the pleasure recently of talkingtriathlon and life with Darrell. Please join me as we get to know thisgreat guy.

continued on page 8

NEW MEMBERS, cont.Stephen GermainBeth Glime-PughCarrie GonellMelisa GrigoliteLeia GuccioneKamyar HaghaniJessica HarrisPhilip HarrisonLori HayekStu HeilsbergTizoc HernandezJames HilgesenAddison HoRachael HoaglandGrafton HoustonMelissa JackaAmy JakobeLynette JamesGeorgette JamesEric JohnsonChristopher JonesMatthew KahnKandice KellerJohn KettnichJustine KlippChristine KneeCatherine KomRichard KraussJames LaPayJon LashRachelle LashTracy LaytonJeff LaytonKieu LeSusanne LieblerSteve LillegrenTara LuckauEric MackieMichelle MaloneyJohn MarchandLeslie MarroquinBrent MasadaTim McCarthyKara MerskiCaroline MerzJoseph MetcalfZachary Mollette

By Craig Zelent ”“

continued on page 8

DarrellSteele

Craig: What skills or talents that you developedfrom all your years of dancing have translated totriathlon?

Darrell: Boy, there’s plenty. Obvious there’s thephysical coordination, core strength, flexibilityand all that stuff has helped me a bunch. But Ithink the mental conditioning isactually far more applicable.Dancing is hard work and thephysical toll it takes on the bodyis comparable to any profes-sional athlete, maybe evenmore. In dance, you don’ttaper, you never have a seasonto build up to and recoverfrom. You have to always betaking class, training,rehearsing, performing;even when you’re hurt andyou’re always hurt becauseyou can’t stop to heal.

But even morethan learning howto suffer, Ilearned how towork towards agoal. We wouldrehearse and prac-tice a piece formonths and monthsbefore we would beready to perform itin front of an audi-ence. In the end, thejourney is far moreimportant than thedestination. Havingand working on thegoal is far moreimportant than theoutcome. We only con-trol our attitude and our effort; the final resultsare dependent on too many variables that areoutside our control and therefore, should not beour focus. The key is to put everything you’vegot into the work; that’s where the magic hap-pens. And if you buy me a beer, I will tell youabout the magic.

Craig: An investment in beer is always a goodthing. How did you get started in triathlon?

Darrell: Well, after I stopped dancing, I tookabout six or seven years and did virtually noth-ing physically. I had to let my body heal; I wasjust over 30 years old and pretty beat up. Istarted a career in sales, got married, had threekids and started to figure out how to makemoney. I found myself in a sales job where I was

sitting at a desk all day - dialing and talk-ing on the phone. I was gettingsoft and sitting didn’t give mean outlet for my physical energy.So I decided to take my lunchbreaks outside and slowly startedwalking and then running again.It took awhile to get my bodywanting to move again. But as Igot going I remembered why I lovedit so much.

Darrell: I was living in OrangeCounty at the time and a few years

later I took a job with a com-pany based in San Diego andafter a few more years thecompany offered me a pro-motion if I relocated to SanDiego. We found a house inCarlsbad and the officeswere in Mira Mesa. It didn’ttake long for me to seethat the commute suckedso I started riding my biketo Encinitas, catching theCoaster to Sorrento Valleyand then riding up thehill to the office. I start-ed adding more bikedays, skipping stationsand loving every minuteof it.

So, now I’m ridingand I was still running so I’m thinking I’m inpretty good shape. I was at a party on NewYear’s Eve 2003 – 2004 and a buddy started talk-ing about how he had been doing triathlons. I“knew” how to swim having grown up going tothe beach, so when he challenged me to a race,I was just drunk enough and foolish enough totake the challenge and tell him how much fasterI would be. We picked the Spring Sprint in May2004 as “our race.”

8

TCSD Conversation, continued

SEPTEMBER 2011

NEW MEMBERS, cont.

Molly MoorVincent MorenoRussell MyersJoy NagalNiels OlsonAaron PalumboWayne PedersenAprille PenaAmanda PillowJennifer PollockChristopher PowellAlexis PriceKamran RahbarBrian RemasDavid RomeroYvette SamickAnn SeatJay SimpsonJohn SkipperAustin SlikeDwayne SmithAndres SpagarinoKevin StehrJonathan StenstromMichelle SutliffRuthann SwansomWilliam SwigerLuis TamarizMichael ThomasBrian TrammellSamara TricaricoJulie TurnerKacey VerhelstCraig WagnerBrenda WallachMarissa WalterLauren WalzSeth WileySuzie WilliamsAnthony WrightLillian YakubikChristian YoakumStephanie Yoakum

My buddy, Diego Pombo, was (still is) about eight yearsyounger than me but I was sure I was going to smoke him. To besure, I actually got in a pool once in April while vacationing inPalm Springs and swam laps. I was “ready!”

Craig: What was your experience like at your first triathlon?

Darrell: Diego went off in the wave before me and while I wait-ed for my wave to start I was planning when I would pass him;it wouldn’t be on the swim, most likely about 10 miles into thebike. The horn went off and I bolted… for about 50 yards afterwhich I was hyperventilating so hard I had to stop. I flipped ontomy back and swam the rest of the 700 yards with my own person-al lifeguard escort. Yeah, I know the actual course was only 500yards, but have you ever try to sight on your back?

Needless to say, I never saw Diego until the finish line but Iwas hooked. I did a bunch of other sprints that year and actual-ly I think it was my fourth race before I was able to swim theentire distance without flipping onto my back to backstroke. Iwas swimming like one of those little wind-up toys with the armsflapping in circles and me swimming in circles. I’ve gotten a lit-tle better since then but I think that’s one of the reasons I loveto swim buddy at our local races, I remember just how hard it wasfor me.

Craig: You ran your first marathon earlier this year at the Rock ’NRoll Arizona. What was that experience like for you and what didyou learn?

Darrell: It was a death march! The first thing I said after finish-ing was that there’s nothing good that happens in the secondhalf of a marathon. Seriously, for the last few years I’ve been run-ning three to five half marathons a year and I really like the dis-tance. After about mile 18 I was done, I really didn’t need orwant to run any more. And that’s when the second lesson becameapparent; that you shouldn’t decide to run your first marathonten weeks before the race, with your most recent training runsaveraging six miles.

Honestly, there wasn’t anything I liked about miles 18 – 26. Infact, I’m so convinced that there is no justifiable reason for any-one in their right mind to ever need or want to run 26.2 miles,that I signed up to do it again next January; just to prove it.

I think the last thing I learned was that even though I wasfoolish to ramp up that quickly, marathon training helped meknock over seven minutes off my fastest half time. I am lookingforward to Arizona again next January and I do expect to do a lotbetter since I will build my distance with a bit more training.

Craig: Out of all the events you have done in your career, whatperformance are you most proud of and why?

Darrell: This may sound trite but I’m most proud of my children.I have three wonderful kids, well not so much kids anymore. Ihave a 23 year old daughter who is married, has a son and is



10

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pregnant with another son. I also have twosons, one who is 19 and the other 18 who haveboth decided to live with me.I’m proud to saythey are greatpeople, withgood priorities,big hearts, greatminds and goodattitudes towardslife and theirresponsibilities. Ascorny as it sounds,I’m most proud ofhow we raised themand how they’re turn-ing out.

Craig: How did theSaturday morning TCSDride from the Del MarStarbucks come to be?

Darrell: I took over lead-ing the ride back in late2006 so I didn’t start it.As the story goes, it wasoriginally started backaround 1994 by a coupleguys who wanted tomeet girls. Back thenthe Club was very smalland most of the mem-bers were serious ath-letes; all of the Clubrides were hammer-fests. Jim McCann, who was the TCSD President,asked Vince Sermona and Adrian Campos to leada ride that would be exclusively for slower rid-ers. Vince and Adrian quickly realized that thismeant women and they jumped at the chance.

Sometime later Amanda Benedict took overleading the ride and she expanded it to includefaster riders and different routes. I started join-ing the ride in 2005 when Bobby was leading it.But then Bobby was being transferred to LosAngeles and Jim McCann was looking for some-one else to lead the ride. Jim, Dee Dee, mybuddy John Carter and I were sitting at break-fast after one of the rides and Jim asked Johnand me if we would take over leading the ride.

Actually, Jim really didn’t ask us. Anyone whoremembers Jim will know that he didn’t so muchask as started telling us about all the greatthings we could do with the ride and how muchfun it would be for us and everyone else if westarted to lead it. Well, we took the bait, butabout a month later John changed jobs and hadto start working Saturdays. So I took it on andjust haven’t been able to stop since.

I still talk to Vince and he said the rideworked back then; meaning they met a lot ofgirls. And rumor has it, it still does. Now I

don’t want to give the wrongimpression, theride is about rid-ing, but fromwhat I’ve heardthere are manycouples who claimtheir first meetingis on the ride. Thisincludes therecently marriedBrent and Michelle.

Craig: For peoplewho have yet to tryit, what would youlike people to knowabout the SaturdayTCSD bike ride?

Darrell: The ride isreally for intermedi-ate riders, those whoare comfortable rid-

ing in traffic with other riders. We have a widerange of skills and speeds of the riders whoshow up, but real beginner riders should look toimprove their basic skills first. The Club doeshold beginner rides about once a month whichare a good venue for learning those basic skills.

Craig: What other TCSD activities have you vol-unteered for and why do you volunteer so often?

Darrell: I wish I could do more because I alwaysget more out of the experience of helping thanI put in. As I mentioned before, my favorite vol-unteer activity is being a swim buddy. I was ahorrible swimmer and I remember just how hardit was for me to finish a 500 yard swim. As a




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12

SEPTEMBER 2011

Gleason Endurance CoachingContact: Bill [email protected]

Infinite RunningContact: Rob [email protected]: 10% off of all trainingprograms

PedPowerPerform LabBike fitting featuring Retül and pedalstroke analysis/coaching.(858) 270-1605www.PedPowerPerformLab.comDiscount: yes, call for details.

Sergio Borges X Training(858) [email protected]: 15 to 20% depending ontraining program.

Training Bible CoachingContact: Jim Vancewww.trainingbible.com(619) [email protected]: $50 off all start-up feesand clinic/camp discounts announcedas happening.

SPONSORS OF TCSD


So, you were hit while riding yourbicycle and the driver was atfault. Now what? You have to col-lect your evidence to prove your claimbecause, as the “claimant” you have the bur-den of proving it. While you’re building yourcase against the driver, the insurance adjustorsare building their case against you.

Because knowledge is power, I want to sharewith you exactly what the insurance adjustorsmay be doing to investigate your claim.

1) They will video tape you without yourknowledge. This is called sub rosa (subrosa)surveillance, and the adjustors will likelyuse the video to “prove” that you are not inpain when you are out and about in youreveryday life. As you may already know, paincan be tough to detect on video.

2) They will record your phone calls. They mayentice you into answering questions on arecorded phone call and then use your out-of-context answers to impeach your credi-bility later. If they call, ask them to sendyou a letter instead.

3) They will ask you to sign stuff. Specifically,they’ll ask you to sign a broad release foryour medical and employment records, andthen using that release go and collect what-ever they can find about you (including past

injuries, employment infor-mation, and whatever other sen-

sitive data you have in your files).Warning: things like old, healedinjuries will be used against you.4) They will ask for your collater-al insurance sources. They will

likely want to use something called “bal-ance billing” against you to limit their ownpayments to your health care providers.

Avoid if at all possible, giving them yourhealth, and auto insurance information untilfirst talking to a lawyer.

5) They will stalk you on social networks. Theymay find you on LinkedIn, Facebook, andanywhere else on the internet, and they’llbe interested in anything inflammatory thatcould make you seem compromised. Now isa great time to learn how to use the built-in privacy controls on most social network-ing sites.

6) They will Google your race results. They will,in an attempt to “prove” you weren’t hurt,use your race results against you–even ifyou’re racing for recovery or catharsis.

7) They’ll even run your name on insurancedata bases to collect your insurance claimhistory.

IT’S THE LAW:How Insurance Companies Investigate Your Claim

By Richard Duquette, Esq.



Triathlon Lifestyle CoachingContact: Brian Maiorano(619) 977-4348www.TriathlonLifestyleCoaching.combrian@TriathlonLifestyleCoaching.comDiscount: 10% for first month ofstandard coaching package.

TriPower MultisportContact: Mike [email protected](760) 420-8032www.tripower.orgDiscount: Start up fee waived, referto TCSD Member Discount web page.

Aqua Spherewww.AquaSphereSwim.comDiscount: Products sold through localretailers with TCSD discount.

CompexContact: Charlie Wrightwww.shopcompex.com

De Soto Triathlon Company Contact: Emilio De Soto(858) 578-6672 www.desotosport.comDiscount: 15-20% discount, see TCSDMember Discount web page.

APPAREL & EQUIPMENT

SPONSORS OF TCSD


©ASI Photo

Congrats to Martha Moore who just happened toalso patricipate in fund raising for TCSD Cares aspart of the Team Solana training program.Martha is this years second bike winner. Herwinning raffle ticket scored her a 2011 QuintanaRoo Seduza or Dulce, women’s model, carbonfiber triathlon bike.

Brian Long (Sea Coast Exclusive Properties)and QR raised an additional $2,200 for charity

making it a total of over $3000 this year forTCSD Cares! The proceeds go toward TCSD Careswhich is the charitable arm of TCSD that BrianLong help start along with the Dave MartinFoundation. The charities primary function is tohelp club members in need as well as granting ascholarship every year.

TCSD Cares Bike Raffle Winner

14

Garminwww.garmin.com

Movin ShoesEncinitas and Pacific Beach locations(760) 634-2353, (858) 373-2310www.movinshoes.com

Oasis One-Twelvewww.OasisOne-Twelve.comDiscount: 10% discount.

Road Runner Sports5553 Copley Dr.San Diego, CA 92111(858) 974-4455

Rudy Projectwww.e-rudy.comDiscount: 40% off helmets and sunglasses. CODE: Available on TCSDMember Discount web page.

SkinFitContact: Trever Glavin(805) 322-7546 www.skinfit.usaDiscount: 25% off CODE: Availableon TCSD Member Discount web page.

SPONSORS OF TCSD

Clothing with a purpose

SEPTEMBER 2011


You’re riding the wrong way (against traffic, onthe left-hand side of the street). A car makes aright turn from a side street, driveway, or park-ing lot, right into you. They didn’tsee you because they werelooking for traffic only ontheir left, not on their right.They had no reason to expectthat someone would be comingat them from the wrong direc-tion.

Even worse, you could be hitby a car on the same road com-ing at you from straight ahead ofyou. They had less time to see youand take evasive action because they’reapproaching you faster than normal (becauseyou’re going towards them rather than awayfrom them). And if they hit you, it’s going to be a much more forceful impact, for the samereason. (Both your and their velocities are combined.)

HOW TO AVOID THIS COLLISION:

Don’t ride against traffic. Ride with traffic,in the same direction.

Riding against traffic may seem like a goodidea because you can see the cars that arepassing you, but it’s not. Here’s why:

1. Cars which pull out of driveways, parking lots,and cross streets (ahead of you and to the left),

which are making a right ontoyour street, aren’t expecting traf-fic to be coming at them fromthe wrong way. They won’t seeyou, and they’ll plow right intoyou.

2. How the heck are you goingto make a right turn?

3. Cars will approach you at amuch higher relative speed.If you're going 15mph, then

a car passing you from behind doing 35approaches you at a speed of only 20 (35-15).But if you’re on the wrong side of the road, thenthe car approaches you at 50 (35+15), which ismore than twice as fast! Since they’re approach-ing you faster, both you and the driver have lotsless time to react. And if a collision does occur,it’s going to be ten times worse.

4. Riding the wrong way is illegal and you canget ticketed for it.

One study has shown that riding the wrong waywas three times as dangerous as riding the rightway, and for kids, the risk is seven times greater

Article courtesy of BicycleSafe.com/

SAFETY FIRST-How Not to Get Hit by Cars: The Crosswalk Slam

Timex(800) 448-4639www.timexironman.com

Xterra Wetsuits Contact: Victoria du Rourewww.xterrawetsuits.com (858) 565-9500

Zoot Sportswww.zootsports.com

WetsuitRental.comwww.Wetsuitrental.com

FRS healthy energyContact: Ryan Keck www.frs.com

Fuel Factor NutritionContact: Kim Mueller(858) [email protected]

Kashiwww.kashi.comFree Newsletter: www.kashi.com/newsletters


NUTRITION

SPONSORS OF TCSD


Carbohydrate LoadingIf you’re going to be in a race that will require

every last gram of muscle glycogen and more,carbohydrate loading might be right for you.Carbohydrate loading is a technique where youtaper your training one or more days before arace, while increasing your intake of carbs. Donecorrectly, the net result is a significant boost inyour stores of muscle glycogen. That can trans-late to a performance benefit in long races. Formore on carbohydrate loadingand to learn how to loadeffectively, searchCarbohydrate Loading atwww.powerbar.com.

PowerBar® C2MAX DualSource Energy Blend forFaster Fueling

For typical endurance exercise of a couple ofhours or less, the recommendation for refuelingis 30–60 grams of carbs per hour of exercise. Butif your training session or competition exceedsthe 2-hour threshold and your pace is fast, youmight benefit from a faster delivery of carbohy-drate fuel to your working muscles. Researchhas shown that consumption of a 2:1 ratio ofglucose to fructose during extended endurance

exercise promotes a faster delivery of carbohy-drate fuel to your muscles and improvedendurance. PowerBar makes it easy to takeadvantage of this cutting-edge research withPowerBar C2MAX dual source energy blend.PowerBar C2MAX features a 2:1 glucose-to-fruc-tose blend and has been found to deliver20–50% more energy to muscles than glucosealone and to improve endurance performance by

8%. You can find PowerBarC2MAX energy blend inPowerBar higher performanceproducts designed to betaken during exercise. Try upto 8–16 fl oz of IronmanPERFORM™ sports drink and

two PowerBar® Energy Gels perhour of exercise. We suggest that you consumePowerBar C2MAX carbs when taking in carbs ata rate greater than 60 grams per hour. Learnmore about the science at www.powerbar.com.

CaffeineIn many athletes, including triathletes, caf-

feine works to boost performance. The exactmechanisms are still being studied, but the ben-efit seems pretty clear. Consuming caffeine

COACH’S CORNER: Know Your Extra-Energy Options


www.skinfit.usa

16

Mayésa contact: Jane Adolphwww.mayesa.comwww.facebook.com/drinkmayesa

Power Barwww.PowerBar.com

Beyond 20Contact: Thomas Johnsonwww.Beyond20.com

Brian Long RealtyContact: Brian Long(760) 415-3329www.thisisbrian.com

Competitor Magazinewww.competitor.com

Richard Duquette, Bicycle InjuryLawyerContact: Richard L. [email protected](760) 730-0500 or (800) 464-4123www.911law.comDiscount: Refer to TCSD MemberDiscount web page.

SPONSORS OF TCSD


PROFESSIONAL SERVICES

SEPTEMBER 2011

before or during enduranceexercise can help reduce theperception of how hard you’reworking. Translation: Youmight be able to swim, ride,and run faster or farther — ormaybe both — without nec-essarily feeling like you’reworking harder. A couple ofcaffeine caveats are in order: First, you don’t

need tons of the stuff to get an effect. Second,some athletes are sensitive tocaffeine and should avoid it. Tolearn more about caffeine andhow to use it effectively, searchCaffeine and Athletic Performanceat www.powerbar.com.

Article courtesy of PowerBar’sTriathlon Playbook.

COACH’S CORNER, Extra Energy Options continued


swim buddy I’ve swam with guys at some of the beach entrysprints that would have absolutely given up had I not been there.I swam with a woman at one sprint who was so slow that we werepassed by five waves (not crashing waves, the next group of swim-mers). That’s over 30 minutes to swim 500 yards. But I saw herafter the race and she was so excited that she finished that shegrabbed me and started crying.

Over the last eight to ten years the Club has helped me getthrough some very difficult changes in my life; loss of my mar-riage, loss of work, career changes. I feel a great deal of appreci-ation to the Club and the people who have made it so very specialfor me, and that includes you. You’ve done a bunch for the Cluband that inspires me to also help where I can. I guess I was taughtthat if you want to be a part of a group or organization, you needto jump in and help out. There’s always so much that needs to bedone and so much that comes back from doing it.

Craig: You went sky diving for the first time this year. Whatbrought that on?

Darrell: Yeah, I needed to check that off my bucket list. I hadbungee jumped about 20 years ago and whenever I’d tell someoneabout it, they always ask if I had also sky dived. I would have tosay no and I don’t like admitting that I haven’t done something.So I was thinking about it, for about 20 years, but it took my sonsuggesting it to make me do it.

I asked my youngest son what he wanted to do to celebrate his18th birthday and he said he wanted to jump. Well actually, heasked if I was “too old to jump out of a plane.” That was all ittook. I couldn’t let a challenge like that go without putting it torest. We went out to the place east of Chula Vista and it was veryexciting. But to tell the truth, bungee jumping was harder; you’reclose enough to the ground to have a sense of how high you are.When you are 13,000 feet up in a plane, the ground is a bit moreabstract. But it was still very exciting, a bit un-nerving and I’mglad we did it.

Craig: What do you do for a living?

Darrell: I run a field consulting group for a software company pro-viding services to the Automotive Industry. We have a softwaresolution and my group consults with our customers who are cardealerships. We work with them and help them use the softwareand get the most returns from it.

I travel almost every week which adds an element of complexi-ty to my training but it’s a good job, which I’m thankful to have.

Craig: What are your future goals in triathlon?

Darrell: To win Kona! I mean to qualify for Kona. Or maybe just goand watch them race Kona.

Seriously, my goals are quite humble right now. My next race is



18

Gomez LawContact: Laura [email protected](619) 237-3490, (760) 585-6014www.thegomezfirm.com

MHS WorksContact: Matt [email protected](619) 756-3756www.mhs-works.com

Oak Hill SoftwareContact: John [email protected]

Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132Contact: Keith Benline [email protected] Discount: 10% to $100

Bikram Yoga Rancho Bernardowww.bikramyogarb.comDiscount: Refer to TCSD MemberDiscount web page.

SPONSORS OF TCSD

WELLNESS

SEPTEMBER 2011


Get Ready... Get Set... Go...

Now You Are Ready...

Ingredients

2 tablespoons organic flax seeds

1 cup organic low-fat vanilla soymilk

¼ cup frozen organic dark tart cherries,defrosted (use fresh when available)

½ medium organic banana

3 ice cubes

DirectionsUsing a coffee grinder, grind flax seeds to afine powder. Pour the flax powder into ablender and add the remaining ingredients.Blend until smooth.

Serving: 2 Prep time: 5 minutes

Start your day off with a delicious bang. In just five minutes, you can get a healthy helping offresh fruit, ground flax, sumptuous vanilla flavor, and protein.

Nutrition FactsNumber of servings: 2servings. Serving size: 1cup, Calories 139, Caloriesfrom Fat 47, Total Fat5.2g, Saturated Fat 0.5g,Cholesterol 0mg, Sodium65mg, Total Carbohydrate18.8g, Dietary Fiber 3.7g,Sugars 10.5g, Protein5.8g, Vitamin A 1%,Vitamin C 6%, Calcium5%, Iron 7%.

Made with Kashi®: Cherry Vanilla Flax Smoothie



Clearview Eye & Laser Medical Cntr.6255 Lusk Blvd, Ste #100(858) [email protected]: 20% off, refer to TCSDMember Discount web page.

FlexPowerContact: Kenneth Yun(510) 527-9955 www.flexpower.comDiscount: 33% off. CODE: Available onTCSD Member Discount web page.

Gordon & Weiss Vision InstituteContact: Cindy Haskell(858) 455-6800www.gordonweissvision.comDiscount: Refer to TCSD MemberDiscount web page.

Function SmartContact: Gino Cinco10803 Vista Sorrento ParkwaySan Diego, CA 92121(858) [email protected]

Paul Gamache, L.Ac.7855 Fay Ave, Ste. 290La Jolla, CA [email protected](858) 459-5900www.LetPaulHelp.comDiscount: 20% off comprehensive services.

SPONSORS OF TCSDDate: August 11, 2011 Location: Kearny Mesa, CA

Erika Mitchell

Are you tired ofyour same old runpath? Do you wanta little challengeand friendly com-petition while hav-ing a good time? Doyou like FREE STUFF? If youanswered yes to any of thesequestions, then mark yourcalendar! Thursday, August11, 2011 was MY first 2ndThursday-and it will not bemy last! My Thursdayevening started out typical, I was getting readyto go run around Fiesta Island (boring) with mybeautiful friend Linda Rich when I came acrossthe email Trevor Beck sent out to the YahooGroups. Hmmm…music, free product, andprizes? Did I mention FREE? I still was notentirely sure what “this” was all

about, but after a quick callto Linda, we altered ourplans and headed to RoadRunner in Kearny Mesa.

We arrived about5:50pm, we now know toarrive a little earlier… weparked in the over flowparking lot around the corner and walkedup to the store. I would guess there were some-where around 300 runners and walkers anxious-ly waiting... but waiting for what? After beingdirected to sign a waiver and to show our ID’s,we were handed a piece of paper, a Ziploc sand-

wich bag, and a pen. Now, we were really con-fused! Promptly at 6pm, the emcee started to

make theannouncementand a 20’ x 20’map was unveiled.The map showedthe surroundingarea of Kearny Mesaand letters A-L pin-point where on themap to report to…confused? Yeah, ittook us a minutetoo! There are 12checkpoints. You

have one hour to reach as many checkpoints byrunning or walking. At each checkpoint, you willreceive one raffle ticket-some checkpoints areworth more than one ticket because of their dis-tance to the store or difficulty to reach. Themore checkpoints you get to, the more ticketsyou get, the more tickets you get, the morechances you have to win one of $3,000.00worth of prizes!

Okay, so a quick example-just because thiswas my favorite checkpoint! Location ‘J’ on themap (keep in mind the map and checkpointschange every month) was “Flip Force”. This issome sort of trampoline type gym, (we are sogoing back to play another day!) to be perfect-

ly honestwith you, wefound ourway herebecause wefollowed thepeople thatseemed toknow whereand what theywere doing-itworked! Westood in a sin-

gle file line and one-by-one we jumped over afew mats, did a somersault (I have not eventried one since I was a kid!) down a ramp, thenjumped over a padded wall using a trampoline.

RACE REPORT: 2nd Thursday Adventure Run at Road Runner


Rehab United3959 Ruffin Rd., Ste. FSan Diego, CA 92123 (858) 279-5570www.rehabunited.comDiscount: 10-15% discounts, refer toTCSD Member Discount web page.Torrey Hills Chiropractic

4653 Carmel Mountain RoadSan Diego, CA [email protected](858) 481-1422www.livingwelldr.com

UCSD Sports MedicineContact: Robyn [email protected]/sportsmed

SPONSORS OF TCSD

20

SEPTEMBER 2011

the “Classic.” I raced it last year and set a PR,so I’m hoping to beat that again. Also as I men-tioned, I expect to beat mymarathon time by 20 to 25 minutesnext January. As soon as I finish theClassic, I plan to start ramping upmy run distances so I should have asolid base going in and am confi-dent that I can cut that much if Itrain correctly.

Next year I’m also looking foranother Half IM to race. I’ve donea couple Half IM’s and I think Ican cut a whole bunch of time offthat distance if I pick the rightrace and get in the training. Ialso plan on doing a full Ironman distance raceat some point, but not while I’m traveling thismuch for work. That’s one on the bucket list.

But looking down the road, mostly, I justwant to keep my sponsors happy so they keepallowing me to buy all their products and gear.It’s a tough job but they’re a good group andthey believe in me, or at least in my wallet.

Craig: Darrell, your “sponsors” should be veryproud that you “fly their flag”. Thank you for

sharing your story. You always

brighten my day. Good luck withyour marathon, Half IM and all your other goals.

Craig Zelent is sponsored by PowerBar, www.wet-suitrental.com and B&L Bike Shop. Craig is alsoa USA Triathlon Level 1 Certified Coach and canbe reached at 760-214-0055 [email protected].

RACE REPORT: 2nd Thursday Adventure Run, continuedIt was so much fun! Most of the checkpointsjust handed you the ticket, only a few of themmade you ‘work’ for it. By the time 7:00 pmcame, we had run four miles and collected tentickets. We were impressed with ourselves…until we got back to the store and noticed somepeople had so many tickets they actually tapedthem to a piece of cardboard in order to keeptrack of their numbers!

Between 7:15 and 8:00 raffle ticket numbersare called, and prizes are given away… theprizes varied from a pound of Starbucks coffee,

to a bottle of Stone Brewery Beer (did I mentionthe beer garden at the end?), CEP RunningCompression Socks, and other various productsfrom the area sponsors, including Road Runner.

Well, it was 8:00 and the last ticket was beingcalled… I could not believe my eyes! The finalwinning ticket was ME! I took home a $140.00gift certificate for a pair of Asics. What a funadventure the evening turned out to be!

The next 2nd Thursday Adventure Run isSeptember 8th! Mark your calendar now!

IT’S THE LAW: Investigate Your Claim, continued

If you file a claim, your credibility will bechallenged, so keep your guard up, and hire anexperienced trial attorney.

Richard Duquette is a California Personal InjuryTrial Attorney who since 1983 has mixed law

with his love of bicycling and surfing from Bajato Bali. He can be reached at (760) 730-0500or email: [email protected], web:www.911law.com.


22

Solana Beach

243 North Coast Highway 101, Ste 5Solana Beach, CA 92075

(858) 259-9491www.vitalitysolanbeach.com

Carlsbad - Clinic and School

6353 El Camino RealCarlsbad, CA 92009

(769) 931-0704www.vitalityscollege.com

COME VISIT US AT ANY OF OURCONVENIENT LOCATIONS:

elcome to the most professional and comprehensive healing center serving Northern

San Diego County. We specialize

in a variety of massage treatments, spa services,

and yoga classes.

Our therapists are well-versed and trained

extensively in all holistichealth fields.

Better Massage Inc.

W

SEPTEMBER 2011

Presented by Spectrum Sports Management, Inc.Tel: 909.399.3553Fax: 909.399.9779Email: [email protected]

For more information go to:catalinaislandtriathlon.com

Saturday, November 5th | Avalon, California

Experience Catalina Island. Swim it. Bike it. Run it. Tri it! Swim – 1/2 mile

Bike – 15 kilometers

Run – 3.1 miles

$120 for IndividualsIf you sign up before October 1st

($140 after October 1st)

$200 for Relay Teams

Compete as an individual or part of a relay team!

2 0 1 1

Experience the beauty of Catalina Islandand the City of Avalon with the perfect endof the season triathlon. Come for theweekend or for the day and experience allthat Catalina has to offer.

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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 holdthree wheels. The single cases are shippable by UPS and FedEx.

Rates per week:Single case $25 Double case $40Wheel 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 [email protected]


We are a Sports PhysicalTherapy facility

dedicated to finding andtreating the underlying

biomechanical problemsthat lead to common

sports injuries.

Orthopedic Rehabilitation

Sports Medicine Rehabilitation

Active Release Techniques®

Women’s Health

Pelvic Floor Dysfunctions

Biofeedback

McKenzie Method

Cumulative Trauma Disorders

Strength and ConditioningPrograms

Functional Flexibility Programs

Customized Online Exercise Programs

Our Clinic Specializes in:

Ask for the special TCSD rate

for our Active ReleaseTechniques® Services

(858) 452-0282

www.functionsmart.com

W is for Wetsuit: Don’t they put crazy peoplein rubber suits in the insane asylum?

X is for X-rays: A stress fracture in you shinbone? But your’ve got a whole racing seasonahead of you.

Y is for You: Remember, only you care aboutyour race results and splits.

Z is for Zanzibar: Racing in a triathlon in aremote place like Zanzibar will increase yourchances of winning.

The ABC’s of Triathlon, continued

24

SEPTEMBER 2011

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

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