tcsd newsletter 0111

itwas a beautiful Saturday afternoon for arun on the beach with my triathlon club friends,but I was feeling the emptiness of the recentloss of my dog and training partner for the lastfifteen years. I trotted near the water’s edgelost in thought.A young man with a muscular physique and

military buzz haircut, jogging with a young dogin tow, joined me. I had seen him at a few ofthe club races recently. His dog trotted nearbywithout a care in the world.

“Hi. I’m Evan. Evan Rogers. I’m sorry aboutyour dog. I know it’s hard to lose a best friendlike him.”“Yes, it’s going to take awhile to get used to

him being gone.”“Are you thinking about getting another

dog?”“Maybe, but it’s still too soon.”“I’m going to deploy soon. I’ll be gone for

three months, and I’m looking for someonewho’ll take care of my dog, Bandit.”

I shrugged.“I don’t know if I’mready for another dog yet.”“My family and friends all live across

the country. I don’t know anyone around hereto ask. He’s a faithful training partner.”“I’ll think about it, but I’m not making any

promises.”After that run on the beach, I didn’t give Evan

another thought until Friday evening when thephone rang.

“Linda? This is EvanRogers. Do you remem-ber me? The Marines aresending me out of townfor two weeks of train-ing on Sunday. Theygave me my orders thisafternoon, and I’m fran-tic to find someonewho’ll take care ofBandit.”

I hesitated.“Please? I have to follow these new orders. I

don’t have a choice.”I knew he played a patriotic card that

trumped me.“We’re shipping out before dawn on Sunday,

and I’ve a million things to do on base to getready. Can I drop him off tomorrow at 8:00 AM?”He hung up before I could change my mind.Evan showed up with a dog bed, food, and a

manila envelope with the dog license and

Sunday, January 23rd1:00 - 5:00 pm

Special GuestMirinda Carfrae

Reigning IM World Champion and

Michael RaelertReigning IM 70.3 World Champion

(Back to Back )

Location Function Smart

(formally known as University CityPhysical Therapy)

Check for updates on the Club’s website.

TCSD Contacts 2Board Members 2Volunteer Committee 2Race Report: IM Arizona 5

Weekly Workout Calendar 7New Members 8Iron Distance Finishers 8TCSD Conversation 9

Coach’s Corner- Running 12Race Report: Noosa Triathlon 13It’s the Law 16

INSIDE THIS ISSUE

2011JANUARY

continued on page 3

JANUARY CLUB MEETING

BanditA Tale of Fiction

By Barbara Javor

TriNewsTRIATHLON CLUB OF SAN DIEGO

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

EditorDawn [email protected]

Newsletter Articles and IdeasPlease send to Dean Sprague at [email protected] and/orDawn Copenhaver [email protected]

Contributing Writers Richard Duquette, Esq., JamesIsmailoglu, Barbara Jarva, DeborahJones, Chris Juarez, Brian Maioranoand Craig Zelent.

Newsletter Classifieds/AdsContact David McMahon [email protected]

Beginner Coaches Flo Hedwig [email protected] Koci [email protected] Rosenberg [email protected] Tally [email protected]

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

Bike Coach Andy Concors [email protected]

Club Store Manager Michelle Panik [email protected] (858) 733-0790

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Anne Fleming [email protected] (760) 470-3947Dawn Copenhaver [email protected] (619) 867-2784Karl Johnson

Race Series Points (Aqua, Du & Triathlon)

Ironman Coach(es) Mike Drury, Liam Thier [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor Dawn Copenhaver [email protected]

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

Open Water Safety Officer Dave Huff [email protected]

Public Relations Director Michelle Panik [email protected] (858) 733-0790

Race Director(s) Ann Kelly [email protected] Wrona [email protected]

Social Directors Lori Amonette [email protected] Kenny [email protected] Johnson [email protected] Merz [email protected]

Swim Director Mickey Murad [email protected]

Swim Director, Open Water

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

Web Administrator(s) John Hill [email protected]

Buck Williamson [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

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!Send your “TCSD Spirit” images to [email protected] be considered for the club’s website and/or newsletter.

What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.

SHOW OFF YOUR TCSD

Spirt!

WWW.TRICLUBSANDIEGO.ORG3

papers from the vet. “This is Bandit. I apologize for the hurry, butI’m sure you two will do just fine.” Moments later he was gone. On Saturday Bandit followed me around the apartment and in

the yard, and we went for a walk. My plans for Sunday included aswim at the cove with some friends at noon. I thought I’d letBandit run on the beach beforehand. I awakened before 7:00,donned some sweats, and took him out front to let him do hisbusiness while I picked up the newspaper. As I was bending down,Bandit lunged, jerked the leash from my hand, and galloped up thehill.“Bandit!” I didn’t want to wake the neighbors with loud shout-

ing. “Bandit!” He kept running. I started after him, but my bare feet were too

tender to run on pavement. I dashed upstairs, quickly put on someshoes, grabbed my car keys, and went out looking for him. I spentan hour driving up and down the streets of my hilly neighborhood,calling out the window, and asking the few passersby I found ifthey had seen a black dog running and dragging a leash. No onehad. I pondered where he might go. A moment later, an answer hitme—home to Evan’s apartment. I raced back to my place, searchedthrough the envelope with Bandit’s license registration, and foundthe document listing an address about two miles away. I drovewhile praying he would be there.I found him standing on the second floor landing, wagging his

tail when he saw me. I scolded him.

I’m not sure why Evan left me with this lady, but she

doesn’t seem to know much about training. We always go for

an early morning run on Sundays. Why doesn’t she know the

routine? And how is she going to be a better runner if she

doesn’t run up hills and do sprints? She didn’t even chase

me. Evan always thinks this is fun. She doesn’t seem very

happy at the moment.

I grabbed his leash to take him downstairs, but Bandit wouldn’tbudge. He looked at the apartment door and at me, as if he expect-ed me to open it.“No one’s here. Evan’s gone.”He stood on his back legs and pawed the doorknob.I grabbed the doorknob and tried to turn it. “See? It’s locked.

He’s not here.”Bandit pulled me downstairs, but instead of heading to my car,

he led me behind the building to a planter box. He looked at meexpectantly. When I did nothing, he pawed at the planter until heknocked it over, spilling geraniums and soil on the pavement. Iwas just about to scold him when I saw the object he was seek-ing: a magnetic key holder attached to an iron plate on the box.

The moment I removed the key holder, Bandit dragged me upstairsand stood wagging his tail at Evan’s front door. I had a millionregrets as I slipped the key into the door, but I had an inklingBandit needed something. When the door opened, the dog bound-ed inside.Evan’s apartment was incredibly neat. Books stood in formation

on the shelves, throw rugs lay perfectly aligned, and the bedspreadstretched smoothly and without a single lump. Bandit sniffedeverywhere.

I think Evan’s gone. This lady doesn’t know our routines,

like when Evan can’t open the door. I had to show her, but

she’s not happy. Maybe she’d like to see another one of Evan’s

routines that makes him happy.

Bandit stuck his nuzzle in Evan’s bedroom closet until the doorslid open enough to push in his head and then his body. I sawshirts and pants neatly hung and a row of shoes precisely lined upon the floor—that is, until Bandit dug at them and pushed themaside.“Hey! What are you doing? Stop it.”He cleared the shoes away from a wood floor tile and stepped

back to look up at me, his tail wagging. When I started to returnthe shoes to their order, he wedged himself in front of me, placeda paw on the corner of the tile, and caused it to lift and flip tothe side. A metal box lay under the floor. I removed the adjoiningloose tile to expose the entire box about the size of a briefcase.Bandit continued wagging his tail as he back-stepped towards thebed. Another million regrets raced through my mind as I picked upthe hefty box and placed it on the bed. “I shouldn’t be doing this,”I told him as he watched while I flipped up the latches.“Oh, my God!” I stared down at a dozen thick bundles of cash—

hundreds, fifties, and twenties. There must have been tens ofthousands of dollars in the box. An envelope with two words inCyrillic font lay on top of one of the piles. I had been a linguis-tics major in college, and could read and speak a little Russian. Isounded out the words, “Ivan Rogoff. Ivan Rogoff … Evan Rogers?No, it can’t be ….”At that moment Bandit started to growl, his hackles raised. I

quickly returned the cash bundle to the box when I heard heavyfootsteps echo on the landing outside. My two million regrets grewto four million when I heard pounding on the door. Bandit barkedand growled while yanking me toward the living room. The moneybox still on the bed, I barely had time to close the bedroom door.“FBI,” a man’s voice said loudly. “We have a warrant to search

the premises.”

Bandit, continued

continued on page 24

4

JANUARY TCSD MEETINGS, CLINICS, RACES & RIDES*

January 8thSaturday, 8:00 am

JANUARY DUATALON

Location:Otay Lakes/South Bay

Distance: 2R/12B/2R

Monday, January 24th, 6:00pm

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 beginner coaches Steve T.,Dean R., and/or Steve K. at [email protected]

Location:Pulse Endurance Sports1020 A-2 Tierra Del ReyChula Vista, CA 91910(619) 656-5222 www.pulseendurance.com

Sunday, January 16th, 8:00am

RACE 3: 3RD ANNUAL SAN DIEGOINDOOR TRIATHLONSERIES

RACE 4

Location: The Sporting Club8930 University Center LaneSan Diego, CA 92122

See website for complete details: http://xr.com/4khb

Saturday, February 5th, 8:00am

Location: Lawrence Family JCC4126 Executive DriveLa Jolla / San Diego, CA 92122

See website for complete details: http://xr.com/4khb

Entry Fee per event: $25.00Pre-Registration is required toassign wave start times.

Contact/Registration:[email protected]

Sunday,January 16th

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 without notice.

The TCSD Real Beginners’ BikeRide takes place on the 56 bikepath and is a club ride whereNOBODY gets left behind. If youcan ride comfortably for at least60 minutes without stopping(total ride time 90 minutes) thenthis ride is for you. Please haveat least minimal cycling ability(can ride, shift, and corner yourbike adequately). Be ready for acouple of moderate climbs on thefirst half of the ride. Beginnersneed hills too!

We will have a brief bike talkat 8:30am, and be rolling by9am. Helmets are MANDATORY.We will help you change yourflats along the way, but pleasebe equipped with your own tubesto carry on the ride.

Contact:Gordon Clark and ’the Steve’s’ at [email protected]

Schedule of Events:Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??

Thursday,January 6th, 6:00pm

NEWBIE NETWORKINGMEETING

Curious about triathlon, want towork out, race, and have fun withthe Triathlon Club of San Diego,but are apprehensive because youdon’t know anyone yet: this isyour event!This monthly (first Thursday

of every month) gathering is specifically designed to introduceyou to the sport of triathlon andTCSD. NON-MEMBERS WELCOME!

Contact:Questions or comments can be sent to beginner coach Florian Hedwig,[email protected]

Location: Function Smart10803 Vista Sorrento ParkwaySuite 100San Diego, CA 92121

UPCOMING CLUB EVENTS

January 22Saturday, 7:00amEndurance Live Breakfast Burrito Bike/Run Events Embarcadero Park South

Febuary 4-6thDeadman Desert Camp

February 12thTCSD Duathlon-Black Mtn

May 19-22ndTour of CaliforniaMt. Baldy Cyclepalooza


Chris JuarezM40-44Bib #1090

It’s 2:45am on the morningof my first Ironman - and Iam NOT getting back tosleep. Not too worried,though, as I’ve had sleep-less nights on the eve ofother big (for me) races.What DOES worry me is theweather... Fast forward to 6:55 am,

when I finally jump in thewater. The pros havealready started, and thenoise and crowds on thebank and bridges areincreasing by the second...this is the moment I’ve been training and waiting for, andgoal #1 of my first Ironman journey has been met: I havearrived healthy at the start line (hey, it’s my first Ironman- the goals were not too additionally ambitious!)I’m again surprised by how warm the water feels (I’d

done the practice swim yesterday - thanks Tracy formaking sure I got my butt out there!) OK maybe notwarm, exactly, but not as cold as the stated 61degrees. I swam in colder water in Oceanside and SanFrancisco this year, so mentally this is a big lift. I donotice that I am, um, "hydrating" by swallowing abit more water than usual due to all the churning arms andlegs, and a little less buoyancy in the "fresh" water, but its not asrevulsive as choking on salt water. I figure if anything Ill just comedown with a good case of giardia later - but hey, that’s later, solet’s get on with it! It’s early in the swim and things are going well. I’ve only been

kicked in the head and throat a few times, but not too hard. Andsince I’m a statistics guy, I figure that with 2500 people startingat once, that’s an acceptable #-of-swimmers-to-kicks-in-the-headratio. But what’s up with my fingers??? I can’t keep them togeth-er! (Hmm, I don’t feel cold, but maybe I AM cold!) I focus on cleanlong strokes and a slow enough stroke rate to allow for a reallygood breath each time (hold your fire coaches, I know a slowstroke rate = a slow swim time, but I’ve never swam 2.4 withoutstopping, let alone followed it with, well, you know the #s...)

The Rural Road bridge seems to tease and taunt, staying thesame distance away FOREVER, but I eventually make it, round thetwo red buoys, and head back towards the Mill St. bridge. The swimremains (surprisingly) very easy, and I just stay in the moment,

enjoy the view with each breath to the right, and mentally repeatmy mantra, "You may never get this chance again...”

Out of the water now, I pass my cheering dad on the way to T1,and into the change tent. Hmm, do I have time to check theweather report again? The threat of rain made for some hard deci-sions on gear last night and this morning. Oh well. A completechange, vest stowed in the jersey, triple-check to make sure I haveeverything, and out I go, with what must be the slowest T1 timeof the day. On to the bike...a quick and very easy first few miles, and

then...YIKES! The aerobars are nearly ripped from my hands by thewind. (OK, I think I’ll sit up and hold on for a while...) The bikeconditions for us slow age-groupers continue to grow more brutal

the longer we’re out here: a little hail, some rain, and a LOTof 30+mph winds (but never a tailwind, of

course!) I’m not a strong bikeras it is, so when you add theseconditions, well... yeah, I’mgoing to be out here for a while!But it IS very cool to see the pros,motorcycles, and cameras zoom byme on the 3-loop course. The prosare impressive enough on TV, buteven more so in person. I’m used tobeing “chicked back home in our localraces, but today I can say I waschicked by the best - Wellington lookedjust effortless as she zoomed by. And thetop men like Lieto, Rapp, and Brachtused those huge powerhouse legs to justcrank away. Another reminder of what agreat and accessible sport this is (if onecan call a $600 entry fee accessible), allow-

ing average age groupers like me to be on the same course as thebest in the world. I’m happy to see other TCSDers doing really well on the bike

course. “Tracy, Desi, looking good, keep it up!” And my parentstime everything perfectly, coming out to cheer me on as I comeback through after each lap. Fortunately, their son’s pace allowsthem plenty of time between laps to shop, eat, take a nap, read abook, write a book, develop plans for world peace, etc. I stop onetime through for a round of pictures. Huge smiles all around - thismoment is theirs, too. Mercifully, the long day on the bike finally ends, and I am

through T2 and onto the run course. Never in my life have I beenSO happy to be running, and now I’m really starting to have fun -if it’s possible to use such a descriptor on anything quite sopainful. It’s truly a beautiful course, looping more or less in a fig-


RACE REPORT: IM Arizona

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.

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 Sports,

2816 Historic Decatur Rd Suite 135.

6:00 PM “Track” Workout in Carlsbad, Coached session • Location: Carlsbad Rail Trail,

meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.

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

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,

Contact: Andy Concors, details at www.bikecoachandy.blogspot.com

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

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 Sports.

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.

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 at

Powerhouse 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.


GINA CORRELLMember since: September 2010

Age group: F 45-49

Status: Married.

Occupation: Resort Developer.

When not training, I enjoy: Theoutdoors, Costa Rica & Nature.

Favorite Local Restaurant: NakedCafe on Rosecrans in San Diego.

Before I Became a Triathlete, I was:A marathon runner.

Favorite Thing(s) About TCSD: Lovethe people and the energy.

Favorite Segment (swim, bike orrun): Run, Definitely Run.

Favorite Event/Tri: Arenal, CostaRica-Olympic distance.

PR/Best Race: My best time for asprint distance is 1:08.

Pre/Post event ritual: Get Nervousand think about the course OVERAND OVER.

Most embarrassing or disastrousmoment: When I did a tri in alake in Arenal and something inthe lake touched me as I wasswimming and I freaked out andalmost drowned, had to turn overon my back and swim, was 2nd tolast out of the water!

My Equipment:Wetsuit: Blue Ocean Bike: KestrelRunning Shoes: Brookd

Equipment Wish List: A road bike inaddition to my tri bike to trainon.

Can’t Race Without: My specialswim goggles.

Best Advice: Don’t ever quit, youcan always finish.

MEMBER PROFILE

8

Congratulations Iron Distance Finishers!

IM Arizona, Tempe, AZ - November 20, 2010

Finish Swim Bike Run OV Rank AG Rank AG

Matt Dixon 9:32 1:10 4:56 3:21 56 6 M30-34Alla Saadus 10:54 1:07 5:28 4:13 297 33 M45-49Eric Davidson 10:58 1:18 5:21 4:10 296 36 M45-49Chris Costales 11:41 0:54 6:11 4:20 515 81 M30-34Brian Horning 11:50 1:13 5:54 4:32 582 53 M25-29Skip Slade 11:51 1:03 5:45 4:49 584 30 M50-54Dan Hagarty 11:28 1:06 6:03 4:10 429 67 M35-39Jeff Wereszczynski 11:41 1:05 6:17 4:08 519 46 M25-29Katy Ladwig 12:13 1:12 6:03 4:41 746 23 W30-34Peter Blomgren 12:28 1:30 6:01 4:40 875 147 M35-39Sally Boettger 12:31 1:15 6:19 4:38 890 36 W35-39Paul Peterson 12:50 1:20 6:09 5:05 1052 64 M50-54Tracy Cohen 12:54 1:28 6:41 4:30 1086 24 W45-49Anthonyy Dinger 13:02 1:28 6:38 4:37 1148 205 M40-44Alan MacNeilan 13:09 1:33 6:39 4:33 1199 6 M60-64Tammy Hermes 13:12 1:21 6:33 5:00 1220 6 W50-54Tim Schmitt 13:29 1:49 6:26 5:01 1342 92 M25-29Melik Hernandez 13:40 1:22 6:58 5:07 1402 233 M35-39Chris Juarez 13:49 1:29 7:12 4:48 1466 260 M40-44TJ Generoso 13:50 1:46 6:43 5:05 1480 101 M25-29Katie Brisichella 13:57 1:16 6:34 5:46 1540 69 W40-44Tracy Stayton 14:06 1:06 7:24 5:22 1592 69 W30-34MichaelmGlauser 14:12 1:14 6:36 6:04 1617 256 M35-39DavidClark 14:32 1:34 7:09 5:26 1721 14 M60-64James Ismailoglu 14:36 1:26 6:46 6:04 1737 117 M50-54Desi Klaar 15:38 1:39 6:59 6:38 1995 103 W40-44Amy Watt 15:40 1:34 6:47 7:02 2002 65 W45-49Jeanette Davey 15:45 1:33 7:54 5:55 2019 66 W45-49Fred Whitaker 16:51 1:46 7:46 6:54 2203 45 M55-59

2,771 participants. Transitions and seconds not included.

IM Cozumel, Mexico - November 27, 2010

Finish Swim Bike Run OV Rank AG Rank AG

David McMahon 9:26 0:55 5:08 3:15 51 6 M40-44 Heather Ford 14:09 1:17 6:53 5:46 1257 28 W25-29Chase Ford 14:09 1:17 6:53 5:46 1259 114 M25-29 Amanda Keating 16:43 1:30 8:08 6:37 1632 41 W25-29

2,214 participants. Transitions and seconds not included.

WELCOMENEW TCSD MEMBERS

Barrie AdsettAudrey AltenburgLucy BeardNigel BeardGerardo BerrellezaSam BrinkPatrick BurkhardtRosario CappsJonathan CheungJill CliftonBrian DalyForrest EvansBrian Evans Michael FinoShaun FlaterJennifer Franlick Viola GalbisoMilena GlusacWilliam HainesKathy HoangKyle HummelVirginia JonesAaron LevyVivian LinRichard MillerLuis Monterrubio Vanessa MuckAnthony PerezMargaret PettitJason PettitBill PollanNathan PortierChristopher PuyotRichard ReillyDavid Silva, JrErika SosaWilliam Sparks, JrThomas ThaiLeon TosonChristopher TyreeTina ValleCameron VanceSean Wood

Indicates qualified for IM World’s Championship.

If you have registered for an “iron” distance event (or longer) and wish to be recognized in the TCSD newsletter/website email TCSD’s Ironman Coaches, Mike Drury or Liam Thier at [email protected].

That’s the only way they know you are out there competing.


Craig: What was your sports background beforetriathlon??

Mike: Mike: Growing up in Lincoln, NE sportswere just part of growing up. Everything fromsoccer, baseball, football, basketball,wrestling, swimming,and track. At Pius XHigh School I playedfreshman football,wrestled, ran track andcross country. Playingall these sports helpedme to become a wellrounded athlete but itwasn’t until my senioryear in high school andinto college that a truefocus on running wouldshow any kind of poten-tial. At NebraskaWesleyan University I ranat the NCAA Division IIINational Championshipsin Cross Country my senioryear. Then, Indoor and Outdoor Track and FieldChampionships running 1.51.33 for 800m earn-ing All American.

Craig: What sequence of events led you tobecome a triathlete?

Mike: My first triathlon was in 1997 where Iparticipated in the Nebraska Cornhusker StateGames Triathlon at Branched Oak Lake. I was arecreational swimmer, a runner and enjoyed rid-ing my mountain bike. They had just announcedthat triathlon was going to be an Olympic sportin 2000. My brother Jer and a couple of myfriends were going to do it. So why not? I evenwore a speedo, borrowed a bike and changedinto running shorts! At that point it was just forfun, and it was so much fun I have kept ondoing at least one or two triathlons the past 13years! It wasn’t until the last three years that Ireally started to focus on triathlon training. In2008 I participated in the ITU Age Group WorldChampionships in Vancouver. And last year I

had some good performances, one being sev-enth at San Diego International Triathlon in theElite Wave. I know I have lots of room forimprovement too, so that helps to keep megoing.

More than the results,I also have a great group

of friends that I train with. It is such a greatsport for that; you can really get to know a per-son well on a 2hr run, or a 6 hour bike ride - notso much churning out laps in the pool, though!Triathlon is a fine balance and a great challengeof making the right choices at the right times.

Craig: What is one of the dumbest mistakes youhave made while training or in a race?

Mike: In training, I once embarked on an epicbike ride with my great friend and roommateNolan Hansen. We rode from our place in PointLoma to the top of Palomar Mountain, over tothe coast in Solana Beach and then back home.12 hours and 155 miles of riding was not asmart thing to say the least. We stopped at aWalgreens to buy a headlight which Nolan ducttaped to his handle bars and I had a light tapedto the rear of my bike. Road like this throughRancho Sante Fe in the dark. Again very dumb.

TCSD CONVERSATION WITH: MIKE CLINCH I had the opportunity recently to talk triathlon with the TCSD’s new bikecoach, Mike Clinch. Mike also happens to be a really fast multi-sport athlete. Please join me as we get to know this great guy.


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Mike winning one of TCSD’s duathlons.

I don’t recommend that for anyone. But we willbe doing it again soon! Proper planning thistime, though.

In a race, I once lostmy cycling shoe comingout of T1 at the WorldChampionships inVancouver. I had themclipped in while runningwith the bike and onehit the ground and gotknocked off. I won’t everdo that again, I thought.Not so. To my dismay ithappened again as Ihopped on my bike in theDesert InternationalTriathlon a year later andI made my first pedalstroke. So now I thor-oughly practice my transi-tions and have my pedaltension really high.

Craig: Of all the races youhave done in your career,which performance are youthe most proud of?

Mike: I can think of a few, but my first and onlyHalf-Ironman distance triathlon in 2009 was atWildflower where I had one of my worst andbest performances ever. I had a lot of confi-dence leading into the race. Training had beengoing great and I was looking to race at mybest. That confidence is rare leading into a race.The swim went well despite some crampingissues I was having in my legs. A bad sign forthings to come, but a little strange. I went outstrong on the bike, but something was causinghorrible cramping in my legs. Maybe a lack ofnutrition planning or poor pacing or maybesomething else. Large muscle groups started tofire one after the other into very painful crampsa few miles into the bike. I fought through. Intothe run - the same thing. I thought I couldloosen up but only a mile into the 13.1 everymuscle in my legs wanted to just seize. But Ikept on going. I did not quit. Though I had somuch reason to stop, I did not. I was mostproud that I didn’t quit. I finished with tears in

my eyes. I am going back to Wildflower thisyear for another go.

Craig: I know you are a Christian man of faithand a person who is close to your family andfriends back in Nebraska. How did your faithenable you to make the move to San Diego?

Mike: It was very hard to make the move to SanDiego away from family and friends back inNebraska. I am just trusting that this is God’swill for me to be here in San Diego doing whatI am doing. I am very grateful to Him for somuch and simply for the ability to swim, to bikeand to run. I can only hope and continue topray that I can use the gifts He gives me to thefullest and for His purpose, and the courage todo more or something else if He asks.

Craig: How did you become the TCSD's BikeCoach?

Mike: I am not exactly sure how I was chosen,but I am pretty sure Thomas Johnson, John Hilland Jim Vance had a say in making that happen.I have been involved with the Tri Club for about3 years now doing club races and events. It is apretty amazing Club to be a part of so it is easyto want to give something back. I have workedfor B&L Bike and Sport for about two years and

10

TCSD Conversation, continued

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Outside Leadville, CO., pacing 30 miles of the 100 mile

trail run for a buddy.

have been the shop’s main employee ambassa-dor for the Tri Club. B&L has been supportingTCSD from its beginning. My cycling knowledgehas increased exponentially since my time withthe Jelly Belly Pro Cycling Team as an assistantteam mechanic for the Tour of California andTour of Missouri back in 2008.

Craig: What can members expect from one ofyour bike workouts?

Mike: First and foremost, I would like a personcoming to the workouts with an expectationthat they will become a better cyclist. They canexpect to learn race strategy, bike handlingskills, and safety tips. Mainly they will be funand challenging workouts based on sound train-ing principles. We will be using Fiesta Islandand Mt. Soledad. Come on out and join us!Beginner and experienced riders welcome!

Craig: What are some of the mostcommon mistakes you see begin-ner triathletes doing on theirbikes?

Mike: Some mistakes includemis-shifting, improper pacing,improper fit on the bike and ageneral lack of confidencedescending down hills. All ofwhich we will be working on atthe Wednesday night bikeworkouts!

Craig: How did you meet JimVance and subsequently getinvolved with the Tri Juniorsprogram?

Mike: I first met Jim whileriding my bike on one ofthe first rides I ever didout in San Diego. I waswith my friend Nolan when we rodeby this guy on a $7,000 Look tt bike. We figuredhe was definitely a pro triathlete based on hisbuild and he was on his second bike. It wasdirty and loud with the chain rubbing the frontderailleur. Come to learn it was his race bike. Hewas just spinning and we cruised on past. A fewminutes later he came up to us and asked if wewere from Nebraska. Nolan was wearing aLincoln Bicycle Co. Jersey. Three triathleteHusker fans. Done. Jim has become a very goodfriend over the years. He started a program last

year called TriJuniors. Its purpose is promotingand developing the sport of triathlon amongteenagers, ages 13-19 within a team setting. Iam now an Assistant Coach for TriJuniors alongwith Darcy Eaton. I am specifically developingtraining programs for the Youth Elite athleteboys along with helping lead practice two timesa week, which will move to four times heresoon. Right now we have about 12 athletes inthe program.

Craig: What is your favorite benefit of your TCSDmembership?

Mike: It has to be the high quality races it putson: triathlons, duathlons and aquathlons alike.The speakers and not to mention the food!

Craig: You are one of the club's top athletes. Infact, you won each of the TCSD's duathlons lastwinter. What is so great about the club races?

Mike: They are free... and they are top notchquality races with

some amazing vol-unteers and a veryexperienced racedirector in BrianWrona. They bringout some of thefastest triathletes inthe region for somegreat competition.The duathlons lastyear were at some verycool locations that youwould ordinarily notsee. The aquathlons arejust simple and easy.There is really no excusenot to race those. And allthose events are free!

Craig: If you could wave amagic wand over the sport of

triathlon, what would you like to change?

Mike: I would love to see the cost of racing godown. Also some spectator friendly races likethe Super Sprint Triathlon Grand Prix inOceanside this past fall. And then, to open thistype of draft legal racing on the amateur level.The sport of triathlon is young as a whole andit will be interesting to see how it develops.

Craig: Who is your hero and why have you cho-



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COACHING & FITNESS

continued page 12

Mike at 2010 SuperSeal.

12

COACH’S CORNER - Running: Do You Want to Run Your Entire Iron Distance Marathon?

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If you’ve watched or raced an iron distancerace, you know that half of the field walks muchof the marathon. For those prepared to walk,and who have goals ofjust finishing... that’sfine. But if you’ve trainedand prepared to run thewhole marathon... it canfeel like The ZombieDeath March. Finishing an iron dis-

tance event is anincredible athleticachievement. But run-ning the wholemarathon is a wholeother challenge; itwill put you in theminority of those who cross the fin-ish line, and is a sure sign of a successful race.It’s a complex mix, and involves being preparedphysically, mentally, and logistically. Of course, athletes hoping to podium or those

with a lot of ironman experience will have dif-ferent strategies. But here’s a formula that’sworked for most of the athletes we coach.

Running Fewer Miles Than You ThinkThere’s a myth that to run the whole ironman

marathon, you need to put in mega-mileagerunning weeks. Not so. If you take a long-termapproach (ie: 5-6 months), you can get by withno more than a few 30+ mile weeks. Even ifyou’re only running 10-12 miles a week now, asteady build over six months will give you allthe run fitness that you need.

Running Frequently and ConsistentlyWhile you may not run mega-miles, you do

need to run consistently. In most weeks, youneed four runs. Depending on the season, theremay be speed work or a brick. But always a longrun, and always a transition run (2-3 miles)after your long ride. Commit to these runs, weekin and week out.But if you do miss a run (or a whole week of

running), don’t try to “make it up” by crammingin extra miles the following week. That’s a recipefor injury. Instead, accept that you’ve had a set-back, and adjust your plan accordingly.

Staying Injury FreeTraining for an iron event involves a long-

term plan. It means slow and steady fitnessgains. It’s common for self-coached athletes to

become impa-

tient and rush the process—or feel that more isbetter. But ramping up long runs too quickly,trying too much track work, or running toomany miles in general are all big risks for caus-ing injury.And there’s no quicker way to lose fitness

than to spend a few weeks laid up from injurycaused by an overly aggressive training plan.And few people who get hurt during ironmantraining have the patience to back off longenough to heal properly. An injury three monthsout from race day often means racing with someniggling version of that injury. Find a quality training plans where improve-

ments are low risk, incremental and consis-tent—which will lead to race day fitness greaterthan if you’d jumped in head first but gotteninjured because of it.

Swimming Efficiently It all starts with the swim—and you need to

be efficient and relaxed through it. Energywasted here will haunt you ten times over dur-ing the run. Even though the swim takes uponly 10% of the race, it can ruin your race if youexhaust yourself in the water. But don’t confusespeed with efficiency. Sure, we’d all love tobreeze through the swim in sixty minutes. Butyou can have an easy, relaxed swim even with a1:40 hour split.



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November 16th, 2010Deborah JonesW40-44Bib #1688

The Noosa Triathlon is Australia’s oldest andlargest triathlon. It’s part of a multi-day, multi-sport festival that attracts over 8,000 athletes,swimming, biking, running, golfing and “tri-ing” in the beautiful town of Noosa (approx 90miles north of Brisbane). This year’s slogan:“Noosa – It’s all Good!” I had-n’t even heard of ituntil friends of oursinvited us to visit andcelebrate a milestonebirthday of theirs attheir home in Noosa inOctober. This was lastMarch; and while theinvitation was veryinviting in and of itself,I’d been planning on run-ning another marathon inOctober. “There’s a race inNoosa in October!”exclaimed our friendJennie. Like a dream come true, the prospect ofdoing an international marathon with such per-fect timing set the ball rolling… until, I foundout that the Noosa marathon is actually inMarch. Their triathlon is in October. TriathlonOMG!

Noosa is an Olympic distance triathlon. WhileI had never done a triathlon before, I can run,bike and swim. As a fairly new runner (only 5years), my favorite distance is the half; plus I’vedone a few marathons in the last year, so I knowI can get out there for hours and hours, bothphysically and mentally. As a recreational cyclistand for a bit of cross-training, I love to go outfor a 20-30 mile bike ride. And as far as swim-ming goes, I’ve been in the water since I was 4,mostly for waterskiing at the Colorado River andmore recently, for diving but never distanceswimming though. So, adding all this up, I feltthis “tri” thing was doable.

First order of business – find out about therace and registration and secondly JOIN THETCSD! Hubby Brian and I went to the Club’s

Newbie meeting at HiTech Bikes (thanks for allthe great info Jonathan and Dean!) and to theTri 101 meeting at B&L (thanks Steven foranswering all our questions and demystifyingthe sport!). We joined shortly after and fell inlove with the Club!

Signing Up for the RaceThrough my research I found out that race

sign-ups were on June 1st at 9am, Aussie time.I also found a couple of arti-cles online touting howquickly the race sold out lastyear. In 2009, it had soldout in just two days! Thismeant I really had to be onthe ball and be ready tosign us up online whenregistration opened. Iduly marked my calendarand because of the timedifference, got the after-noon off from work. Soat 2pm the registrationprocess began… or did-

n’t as it turned out. There wereso many people that logged on at the same timeand attempted to register that it crashed theserver. Of course we didn’t realize that that’swhat had happened until a couple of hours laterwhen I finally just called the office in Brisbane,Australia. Sure enough, no one got in that day;the server crashed and the rescheduled registra-tion date was now June 7th. Despite the frus-tration and stress, we were relieved that regis-tration was still open and a fair game… if theycould just get the servers upgraded in one week.Fast-forward a week and we were back in frontof the computer, mouse and clicking-fingerready… Well, it was like a déjà vu. Again hoursof clicking with piece-meal success, refreshingscreens over and over until finally we were in –payment accepted and a confirmation email inour inboxes!!! Yippee, we were in… and “gulp”,Guess we’d better start training! The race wasonly 5 months away on October 31st.

Training and RacingThroughout the summer, Brian’s and my train-

ing was practically non-stop. We added to our

RACE REPORT: Noosa Triathlon, Australia


14


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Clothing with a purpose

WELLNESS

regular Saturday long runs with “Greg’s Group,”fitting in as many swims at the JCC and atMission Bay with Bobbie Solomon’s group, trackworkouts with Jim Vance’s group, and cyclerides with Moment Cycle early Tues/Thurs morn-ings. We put all this training and the excellentcoaching we received together and did a swim-bike-run at two of the Beginner Tri races with agrowing group of fellow beginners and friends.It was so fun and exciting! In my excitement Isigned us up for two upcoming triathlons, theMission Bay Triathlon and the San Diego TriClassic. The Classic is an Olympic distance, thesame distance as the Noosa Tri. So with a thesetriathlons of varying distances, the TriClub’sRetro race and four CrocFest aquathlons underthe race-belt, we were ready for Noosa!

The Trip: Getting Ready for an International TriathlonPacking for a triathlon race, even locally,

takes a lot of preparation, organization andlists of lists of what to bring. Packing for aninternational tri is the same but includes extracomplications such as “how am I going to getmy bike there?” and “will I be able to wear mywetsuit, or will the water be above 24C(75.2F)?” and “how many days should I be inthe country to ensure I don’t have jetlag” and“are Australian Triathlon race rules differentthan USAT rules??” and so on. OMG! I’d say the bike part was the most stressful.

Of course we wanted to ride our own bikes,since we’d been doing all of our training onthem. I looked into bringing our bikes with us.But considering our trip plans included stops infour cities in the two weeks prior to the race,this option turned out to be the worst logisti-cally and was quite expensive, i.e. extra bag-gage fees for each leg of the journey, largerrental cars in each city to fit bike boxes. Not tomention all the wasted vacation time luggingthe bikes around. I looked into shipping thebikes. FedEx was marginally more expensive at$1,000 each bike but this option, besides beingwildly expensive, worried me when it came tocustoms. There was no guarantee that our bikeswouldn’t get stopped by Australian customs forpaperwork, import duties or whatever. Theysimply couldn’t guarantee the bikes would getthere by race day. Nightmare! Well, since wewere talking tons of money, we thought “howabout just buying bikes over there?” I searchedand could hardly find any low-end racing bikesfor under AUD$2,000 which, with the exchangerate, is 1:1 with the US Dollar. Cash-wise thiswas a no-go; besides all the hassle it would beto sell them after the race – remotely from SanDiego. Again, nightmare! Finally, after hours and hours of searching the

web I found a local bike rental place called“Have Fun Tours.” The owner spe-

RACE REPORT: Noosa Triathlon, continued


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cializes in mountain bikes and tours, but justrecently added racing bikes to his fleet. When Icalled, he was down to his very last racing bike– a Merida “10 speed” but was willing to rent ushis own Cannondale too so we’d both be cov-ered. Turns out he is also a triathlete and hadactually done the Noosa race several years back.Wow – luck was on our side! So at roughlyAUD$100 per week (and zero deposit), we couldrent bikes instead of bringingour own!! This wasgreat news! I reallywondered, however,how we could be surethat the bikes wouldactually be there for therace, especially with nodeposit and no confirma-tion number for ourreservation. It was a verylaid back transaction. Wesimply had to trust hisword he would. Evidentlythat’s a very binding thingin Australia. Still, we had aplan B.Plan B was to “over-rent”

the bikes. In other words tobook them for longer than wereally needed them. I had them delivered to ourfriends’ house just prior to us flying toAustralia, a full 2.5 weeks before the race. Thisway, if they weren’t delivered on-time, bite thebullet and bring our own bikes by plane. I evenrented the TriClub’s bike boxes just-in-case. Soon D-day (delivery day) I eagerly awaited anemail from my friend to say that they hadindeed arrived and were safe in their garage inNoosa. YES – the email came. They were there!!So I just returned the bike boxes to Bob Rosen,and that was that!

Fast Forward to Race DayWoken up by laughing Kookaburras birds at

3:30am, we got up and were out of the houseby 5:00am packed with our Tri bags, a tummyfull of race-day breakfast, and race-day jitters.We took a shuttle to the transition area andpromptly set up our transition areas. Walking toour bikes under the stadium lights, theannouncer welcomed all the racers and con-

firmed that the water was indeed over 24C, soit was officially a no wetsuit race. Oh well. Wewere reminded that at 6:30 transition wouldclose and that all Tri bags had to be removed.You were only allowed to have bike and T1 andT2 gear in transition. I set up my transition areajust like I’d learned from the TriClub Coaches(thanks Steven, Bobbie and Jaclyn) and prac-

ticed during my previous races. Iwas amazed at how many bikesthere were. It was really packed.I put a red plastic bag over mybike seat so I could find itafter the swim (just an ordi-nary shopping bag from B&L!).

I made chit-chat with a fewof the other lady racers in myrow. For some this was theirfirst triathlon, their firstOlympic distance, or firsttime doing Noosa; they hadcome in from all overAustralia. Noticing mysporty TriClub gear, theywere of course impressedthat I’d come from SanDiego, California to do

the race. Everyone was so nice! The vibe wascool, calm and friendly which I was somewhatrelieved by, hoping this vibe would mean Iwouldn’t get trampled in the water. After gear-check, we went to the swim start in time towatch the elites take off at 7am. It was veryexciting!! There were 50 waves just three min-utes apart; with so many competitors there, thewaves continued until 9:30am. My wave went at7:54am so I had time to watch the elites comein from their swim and transition to the bike.Boy, they are quick!

The Swim

The swim portion was in the brackish watersof the Noosa River in a channel that wasabout 200 meters across. The course followeda small channel along the perimeter of a man-made island with big beautiful Queenslanderhouses, private docks and yachts. It thenjoined the river’s main course for an up andback and return to the start. I warmed up inthe water for about 15 minutes before my


16

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Money is often the only justice an injury victimcan receive, as we can’t lock up careless drivers-unless the act was criminal. One form of recov-ery is: “loss of enjoyment of life”. By law, this isa non-economic damage (as opposed to loss ofearnings which is a hard damage- an economicloss). There is no fixed standard by law to determine

the amount of such a loss. The law in Californiasays that it must be a reasonable amount basedon the evidence and a juror’s common sense. Asan athlete you must ask yourself how to quan-tify a loss of enjoyment of life, or said anotherway, has your ability to fully enjoy your sportbeen effected? I would ask you to considerlooking at your lifestyle through the eyes of anon athletic juror, to find a common ground.Some juror’s lifestyles may be less active; nev-ertheless, they do understand human behavior,even if they enjoy a different lifestyle to somedegree.So, here’s a starting point, when you are

attempting to quantify your lifestyle loss. Askyourself these questions:

1. How has the injury affected the delicate bal-ance between your athletic lifestyle, yourwork, and your fun? (Your sense of wellbeing).

2. How has the injury limited your ability torelate to and to help others as fully as youwould like to? This includes your family andthe limit on your energy or mobility level.

3. How has the injury affected the benefits ofcompanionship gained by being around otherathletes in regards to groups and support?

4. How has the injury affected your sense ofadventure, including the sights and smellsyou experience in your life (i.e. swimming inthe ocean or riding a bicycle outdoors)?

5. How long of a time has your lifestyle beenaffected? How severely? Have you beenaffected permanently?

6. Now ask yourself, how you have tried toadapt to and /or overcome your recent lossof enjoyment of lifestyle? The jury will wantto see a positive attempt to recover. Tell andshow us how.

7. Finally, make a list of family members,friends, or witnesses who can relate exam-ples of your attempts to improve your life(i.e. the good and the bad days). This type ofevidence is best told by someone other thanyourself, in order to maintain your credibili-ty.

8. Let’s explore this subject when you visit me.Bring photographs, race results, trainingmileage charts (before and after the injury)to help me understand your case.

These are only a starting point. (Feel free tocreatively add to this bucket list).

ConclusionWhen the trial attorney can walk a mile in

your “life style moccasins” it is far easier tomake the connection with jurors (or claimsadjusters) who will assess a value on your loses.This will help you reach justice.

Relevant CACI Jury InstructionsSee section 3905A of the CACI jury instructionsentitled, “Physical Pain, Mental Suffering, andEmotional Distress (Noneconomic Damage)”.3928- Unusually susceptible plaintiff.3927- Aggravation of a preexisting condition

or disability3905A- Physical pain, mental suffering,

and emotional distress (non- Economicdamage).

3903A- Medical excuses-past and factual (economic damages)

3903C- Past and future loss of enjoyment3902- Economic and non economic damage3903- Items of non-economic damage

Richard Duquette is a California Personal InjuryTrial Attorney who since 1983 has mixed lawwith his love of Bicycling and Surfing from Bajato Bali. He can be reached at (760) 730-0500or email: [email protected] web:www.911law.com.

IT’S THE LAW: Recovering Money for an Athlete’s Loss of Enjoyment of Life

By Richard Duquette, Esq.


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ure eight around Tempe Lake three times asnight approaches, and with it... the answers,finally, we hope, to the questions we have allcome here with. It’s early in the run, and it’s clear that I’ll

need to be more conservative than planned ifI’m to achieve goal #2, running the wholemarathon. I’m moving forward just fine, but ata slower pace vs effort than I had hoped for. Idon’t let that bother me, though, and I don’t tryto lift the pace this early. I just keep on enjoy-ing the experience. (”You may never get thischance again...“) I see more familiar faces: TJlooks strong!Day fades into night, and the lights of the

race and of Tempe come up to beautifully illu-minate the path for the many athletes still outon the course. These paths and dreams hadbegun exactly one year ago in many corners ofthe world for these thousands of athletes, andfor many reasons. Paths and dreams which arenow converging here, along the shore of TempeTown Lake.I recognize quite a few San Diego faces

among the throngs of cheering spectators call-ing out that support - very, very cool! And thevolunteers...unbelievable!!! Many of this groupof volunteer saints and saviors, 3800 strong, areSTILL out here, late into the cold Tempe night,offering nutrition, encouragement, and evensome welcome moments of hilarity.

The finish line... WOW. Is this what going toheaven feels like? It’s even better than I hadimagined. Near the end of the run course, morethan 13 hours and 140 miles after jumping intothe water, I make a left turn away from thespectators on the lake path, run through astrangely dark and secluded parking lot behindthe race site, make a left turn and then... sud-denly feel like I am now running towards GOD(except god is now Mike Reilly, the voice ofIronman.) Laid out in front of me is a gated white chute,

maybe 100 yards long, lined with throngs ofcheering spectators, jumbotrons, and blindingfloodlights - on ME. (Before these last turns, Ihad jockeyed for position with the athletes nearme, sprinting or slowing so that we each hadthis moment to ourselves... and it was now myturn.) The cheers grow louder the further downthe chute I run, and hundreds of hands reachacross the barriers offering high fives. I some-how hear my parents screaming my name on myleft, give them a huge smile, and pump my fistinto the air as I keep on running. As if there wasever going to be a doubt, goal #3, finishingwith a smile, is about to be met. High fiving every hand I can, I run down the

finishing chute euphoric, emotional, and gladit’s over... but at the very same time... now, notwanting this moment... to... ever... end. And

RACE REPORT: IM Arizona,continued


18

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then, closing in on the final few yards towardsthat iconic Ironman finishing arch,bleachers onboth sides,the momentthat everytriathlete hasdreamed of...God’s voice(oops I meanMike Reilly’svoice) boomingout to the spec-tators, theTempe night air,and to me:“Chris Juarez

from Solana Beach, California, YOU! Are anIronman!!!”Yes, an amazing experience. Don’t know if I’ll

do another one, though - this may have been a“one and done” life list item for me. Time willprovide a better perspective on that, as will thecircumstances in my life at some future point intime. I gave up a lot this year to make this hap-pen. But no regrets on my year - I had a ton offun and made some great friends (many of youout there) along this journey.

FIRST TIMER POINT OF VIEW0 to 140.6 in 16 MonthsJames Ismailoglu, TCSD Cares-Team Solana ‘09 M40-44Bib #1090

Race is on Sunday, I arrived to Arizona onWednesday afternoon, and checked in to myhotel (1.8 miles from the transition area).

Tip: Reserve your hotel as early as possible; youcan easily save around 60-70% on the rate byusing online services (Hotwire, Expedia,Priceline, etc.)

THURSDAYFirst day for the athlete check-in. Went tocheck in, got my race bracelet. You keep thisbracelet on until you leave Arizona. This is yourticket/pass for any IM activity. During thecheck-in, you will receive five large plasticbags, your timing chip, bib number, numbersfor bike and helmet, event poster and yourgoodie bag. During the check in, they scan your

chip to confirm that itworks and the numbermatches your name(don’t forget to dothis). They also offerbody marking onThursday, but youcan do this a daybefore the race.

Tips: Body markingis available on therace morning butdon’t leave this forthe race morning.You can have

free sports massage at the EXPOeveryday by showing your athlete bracelet.

Five Plastic BagsMorning Clothes Bag: You put all your swimneeds into this bag, when you change to yourwetsuit on race morning, all your clothes gointo this bag and wait for you until you finishthe race. This didn’t work for me. Bags wereunder the rain all day. No dry and warm clothesfor me.

Bike Gear Bag: Race belt, bib, helmet, sun-glasses, bike shoes, socks, shorts, Vaseline,(depending on the weather) rain jacket, feetwarmers, arm warmers, and gloves. Nutrition (Iused Infinit in my Camelback). You drop thisbag on Saturday morning next to the changingtent in the designated area according to yourbib number. Bags are all different colors, so ifyou are confused, it will be easy to see that youare about to leave the bag in wrong place.

Run Gear Bag: Running shoes, hat, sunglasses,rain jacket, long sleeve top, fuel belt with littlebottles. You drop this bag on Saturday next tothe changing tent in designated area, accordingto your bib number.

Bike Special Needs Bag: Extra tube, CO2 car-tridge, nutrition refill. I put my Infinit mix inlarge Powerade bottles, since these specialneeds bags may not be recovered after the race.You don’t want to lose your nice bottles.

Run Special Needs Bag: Nutrition refill, longsleeve top (it gets colder after sun down).

FRIDAY5:30–7:30pm: Athlete’s Welcome Dinner. Thisis free for you, $30 for your guest. Macaroni and


cheese, piece of chicken, cookie and water. Certainly it is not a$30 dinner.

7:30–8:30pm: Mandatory Athlete’s Meeting. You watch a videowhich goes over the Athlete’s Guide, nothing different. Many peo-ple left during the video. It is mandatory but there is no control,nobody checks numbers.

Tip: Friday night is the night you will get your sleep and maybeSaturday afternoon nap. Don’t count on sleeping Saturday night.Probably race morning you will wake up at3:00 am with no alarm like me.

SATURDAY7:00am: Ford Ironman Adult 5K run.$30 to register and it comes with anicer t-shirt than IM Finisher t-shirt(no kidding). Open to the public incase you or your guests are interest-ed. It finishes at the IM finish line,nice picture moments for them.

9:00–11:00am: IM practice swim.You have to have your bracelet andchip to access the swim area. Noswimming any other day or time(DQ). Make sure your bike, Bike Gear

Bag, Run Gear Bag are ready. Youhave to check these in between10:00 am and 3:00 pm(Saturday). If you miss this deadline, forget therace.

Registration for the next year: You can alsoregister for the next year a day before the race(athletes only). They charge your card and giveyou a confirmation number, a week later IMsends you a link to complete the registration.

SUNDAY–RACE DAYParking: US Airways parking (behind the USAirways building four story structure, entrancefrom Ash Street) a block from the transition area,free and lots of spaces.

Transition Area: It opens at 5:00am. Bring yourMorning Clothes Bag (with swim gear in it), BikeSpecial Needs Bag, Run Special Needs Bag. You haveaccess to your bike, check the tires, computer, waterbottles, etc. Change into your wetsuit. Drop yourMorning Clothes Bag north side (close to the practiceswim area) of the transition area. Special Needs Bags:You will drop them under the bridges towards eastside.

Tip: Bike Special Needs Bag, Run Special Needs Bag drop is on racemorning.

THE SWIMPros start at 6:50am, Age group starts at 7:00am. Entrance toswim must be through transition area. They will let you get in towater around 6:45am and keep you 100 yards behind the pro startline. Once they start you can stage yourself according to yourswim pace.7:00am… BOOOM! Race starts. First half a mile is a mess. Thengets less mess but still expect occasional physical contact fromothers until you are out of the water.

Climb the first exit stair with your knee (very high step),first volunteer will pull you out, open theVelcro and the zipper, second one will tell yousit down on the floor and strip your wetsuit intwo seconds (nice). Now you are running withyour wetsuit, goggles, cap towards the Bike Gearbag area.

THE BIKEA volunteer will yell your number to the bag

crew, when you get there, someone is already wait-ing for you with your Bike Bag. Grab it and run tothe changing tent. I kept my tri-shorts on and putthe bike shorts on top; six+ hours may require addi-tional cushioning. Get ready for your bike leave yourwetsuit, goggles, cap. Volunteer will put everythingin your Bike Gear Bag.Same thing, when you are running towards the

bikes, a volunteer is waiting with your bike by yourrack. Feels like valet parking!

Tips: No pre-clipped shoes on the ped-als for age group, only pros areallowed to do this.Run with your bike, pass the mount

line and run little further avoid thecrowd. There is a NO PASS zone untilyou enter the street. Bike course isnicely marked, cones, pointers andpolice cars.

ACCESS TO BIKE SPECIAL NEEDSBAG: One time access and on the2nd loop return only (southbound).

THE RUNAfter you finish your three

loops on the bike, head towardsto bike finish area. Again thereis NO PASS zone from the streetto the dismount line. Dismount

your bike, volunteer will take your bike and rack itfor you. You don’t need to deal with that. Run towards to the RunBag location, get your bag and back to the changing tent. Changeto your run clothes. Again, volunteer will pack your bike stuff for


wave and got ready for the water start with the other ladies.Again, they were all so nice – just saying hi and talking abouthaving a good time today. When the horn sounded, everyonestarted pounding the water and powering ahead. I kept my dis-tance, not wanting to get clobbered (my biggest race fear is get-ting hit in the face and loosing my goggles). About 10 minutesinto the swim I noticed that there was actually a current in theriver and we were swimming against it. It was making me tired.This was about the time that the next wave of swimmers wasover taking me – big time. The lime-green caps were all aroundand really going for it. Yikes! Well as fast as they came, theywent; then it went quiet again. I continued my steady strokealong the course getting into my rhythm again and feeling good.Another ten minutes later the next wave comes – the yellow-caps – and they over took me too. Wow – was I really going thatslow? By this time I’d met the bigger river channel and the cur-rent was stronger. Luckily I only had about 200 meters to theturn around, and then the current would be in my favor. Insteadof it being just one large buoy to turn around, they had us turnleft and swim perpendicular to the river about 10 or 15 metersthen turn left again. This was tricky since the current justpushed me into the leader-line, in addition to the all the otherswimmers bunching up around the whole area. It was prettyhairy-scary but I survived! The next 300 meters or so was alldown river and went pretty quickly. That was the swim done! Mytime was 42:52, including T1 (they do not breakout transition

times, so each leg includes your transition time).

The Bike

Out of the water and into T1 without a hitch. My bright red bagwas gone off my bike though; probably removed by the officials.I noticed that there were no other distinguishing markers onanyone else’s bike or any row though out the transition area. Ohwell – no worries. Part of the beauty being late out of the watermeans your bike is one of the last on the rack and is easy tofind (trying to look on the bright side!). The bike leg was myfavorite part of the tri. I loved the novelty of riding on the leftside and saying “on your right” to pass. I got a couple of shout-outs from fellow cyclists “hey San Diego” when they saw myTriClub gear. That made me feel good! Riding around round-abouts was also new and novel and made the ride feel really fast(like watching the peloton in the Tour de France speed throughthose small villages in France). We’d gone out on a test ride outon the course the Thursday before the race with our friend’sfriend, Barry, who was also doing the race. My rented bike wasactually a pretty fast bike and turned out to have 21 speeds not10, as described. The fit wasn’t perfect and it was probably a lit-tle small for my 5’10” body but for a 90+ minutes ride it wasjust fine. The course was mostly flat ride through the lovelytown of Noosa, along the river, through Eucalyptus-lined countryroads eastward toward Coogee. There was only one hill that was-n’t too bad, especially compared to our own Torrey Pines or theride down to the tide pools. About 5 miles from the finish therewas a nice down-hill for about a mile back into the town and tothe amazing crowd support. There were two sections along thecourse where there were quite a few race officials riding motor-cycles along side the cyclists enforcing the strict no-draftingrules. I saw one official take down this one guy’s number, so heprobably had to sit in the penalty box for 4 minutes, which wasjust this bus-stop sign-posted “Penalty Box” about a mile fromthe end. As such, most riders were overly conscious not to draft.Back to transition, that was the bike done! My time was 1:38,including T2.

The Run

It was about 10:15am by the time I started my run and eventhough it was overcast, it was getting warmer and warmer as theday progressed. The day before the race I had dropped off a pairof water jugs filled with fresh water and hung them on my bike.During T1 and T2, I doused myself to rinse off the salt waterafter the swim and to cool down before the run. It really hit thespot! Most of the run course was shaded and lined with specta-tors; there were parts though that meandered through residentialneighborhoods where the air was still and the heat started totake its toll on me. Luckily people were standing on their drive-ways with hoses spraying down the runners. Nice! I also kept

20

RACE REPORT: Noosa Triathlon, continued

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cool by dumping a cup of water over my head as I ran throughthe aid stations – drink one, dump one. About halfway through the run I wasreally missing my iPod tohelp pass the time andmiles. I used to run withone all the time when Iwas just a runner. Now atriathlete, I have weanedmyself from it begrudgingly.So, with 30 minutes left togo I was left with positiveself-talk and mantras like“you can do it”, “don’t giveup” and “KEEP GOING.” Itworked because just over theriver-bridge and past the biggrand stand was the finishline. Run – done in 1:05! Therewere no medals, unlike the SanDiego Classic but the cool raceschwag made up for it, i.e.Noosa visor, singlet, and backpack, etc. We also bought the newspecial edition, brightly colored Asics Gel- Noosa Tri 6 shoes atthe Expo! They are the perfect souvenir!

Race Results

Overall, there were 3,375 finishers: 2,486 men and 907 women.The fastest male– three-in a row Noosa winner Aussie CourtneyAtkinson – came in at 1:39; the fastest female was fromSwitzerland Caroline Steffen at 2:01, incredibly after she justcame in second at Kona just a few weeks earlier. The averagetime was 2:42 and slowest was 4:50. For me, my total time was3:26:22. Amazingly this was almost exactly what I finished within September at the San Diego Classic at 3:25:04. Each leg wasvirtually the same, especially when you add in transition times.There were 99 women in my 40-44 age-group, I came in at #86and #2892 overall. The fastest in my AG did it in 2:21 and theslowest 3:44. I’m happy I wasn’t last but I must say, thoseAussies are really fast athletes. It was an honor to swim-bike-runalong side them in beautiful Noosa! Noosa – It’s all Good!

Rewind: Fun Training in Sydney Leading up to NoosaIn the two weeks prior to the race we visited Auckland, Sydney

and Melbourne and tried to keep up our taper-training as much aspossible. In Sydney for example, we found a public pool just insidethe park next to the Opera House. It was one of the most gorgeouspools I’ve ever swam. I was an eight-lane 50m, heated, salt waterpool right on the edge of Sydney Harbor. We went there mostmornings for a swim and snack at their poolside café. TheThursday we were there they held a small Biathlon (AKAAquathon), which I entered. There were about 75 people who did

it. The 4km run started at the pooland ran through the park and amaz-ingly past the Sydney Opera House(pinched myself) then back to thepool. For the 300m swim, weentered in lane 3, swam to the endand moved over to lane four, etc.,all the way to lane 8 to finish therace. It was a lot of fun and wemet some really nice people. Wealso met some really nice run-ners over at Bondi Beach wherewe went for a run with theBondi Running Company’sTuesday meetup group. I foundthem on the internet beforewe left for Australia and aimedto join them for their regularTuesday night run along the

coast. We simply showed up at the shopand sure enough 15+ others did as well, all from the local area.After a warm welcome and some runner chit-chat, we were off onone of the most beautiful runs I’ve ever done. It was just 6kmalong the coastal path, surging surf, and crystal clear waters. Oneof the other days we were in Sydney we rented some touring bikesand took the ferry over to Manly. We cycled their bike path alongthe coast, through the neighborhoods and into the Manly beacharea for lunch. It was beautiful, relaxing and a good 20-mile work-out with heavy bikes (bonus points?!). Finally, a couple of daysbefore the Noosa triathlon and as part of the Noosa Multi-sporttriathlon, we entered their 5k fun run with our friend Jan. It wasa benefit run for cancer research and there was a lot of pink. Halfthe run was through the main shopping street of Noosa and theother half was on the beach in the sand. It was like a big thickriver of pink and a real sight to see!

Would We Do It Again?Having accomplished our goal of becoming triathletes and get-

ting over to Noosa for their famous triathlon, I would say we’redefinitely hooked on triathlon training and racing. We’re also seri-ously hooked on TCSD and really look forward to more good timeswith the Club. Now, whether we’d do Noosa again or any otherinternational triathlon, we’ll have to see about that. While it wasdefinitely one of the best races ever, it was quite a pricy venture.Naturally, if I was a sponsored elite athlete, it would be a differ-ent story. We’re just in it to have a good time and meet great peo-ple. We can do that right here at home! Next up: Super Seal inMarch!


COACH’S CORNER: Running, continued

Focus on perfecting your swim stroke. Make sure that you’recomfortable and efficient in the open water, and can cruisethrough the 2.4 miles with relative ease—even if they’re middle orback of pack. That efficiency is much more important than speedfor the overall success of your race.

Learning to Love Your BikeRunning the whole marathon is all about being fresh after the

bike. In a sense, the bike is just a warmup for the run. There arebooks to be written about this topic alone—but in short, you needto train long and hard on the bike. Like the swim, it doesn’t inher-ently matter if you’re fast or not—you just need to be fit enoughso that 112 miles on the bike really isn’t that big of a deal.Likewise, even if you run a three hour stand-alone marathon—ifyou don’t have great bike fitness, you probably won’t be runningthe entire ironman marathon.

Pacing and Realistic GoalsSuccess on the marathon is also tied to proper pacing. And that

starts with setting realistic goals. I’ve heard all sorts of wildlyoptimistic ironman goals that involve blazing bike splits andmarathons approaching the racer’s last half-marathon pace. Andoften times people will hit them—but pay dearly late in the race. Pacing matters even on the swim. Think about the effort it takes

to swim an extra ten seconds per 100 faster. Even if you push thathard through 2.4 miles, you’ll save a grand total of seven minutes.And if you’ve worked really hard to gain those seven minutes,you’re sure to pay them back many times over across the next 10-12 hours.Likewise, riding too hard is one of the biggest causes of a terri-

ble marathon. Ironically, this seems most problematic for fastercyclists—because there’s a desire to exploit their strongest sport.Learning to pace yourself on the bike is a huge factor—I spendmore time coaching this than almost anything else. It’s often hardto realize just how slow this pace is when compared to even mod-erately hard training rides. For example, on race day, the first 25miles should feel ridiculously easy. Similarly, it’s typical for people to start the marathon too fast.

The first three to six miles may feel pretty easy, and you’ll need tohold yourself back. You need a realistic goal pace, and need tostick with it early on. While you shouldn’t expect to negative splitthe marathon, you also shouldn’t be slowing more than two min-utes/mile over the 26.2 miles. Slowing by three to four minutesper mile is a sign of having started too fast.

FuelingGastrointestinal issues are another reason people walk much of

the marathon. A lot of these are caused by fueling mistakes—tak-ing too much/not enough of the wrong food at the wrong time.You need to practice your fueling and hydration from week one oftraining, so you get it dialed in by race day. Most people start theirtraining by not taking enough calories, and it takes time to adjustto digesting more while riding and running. Write down a plan for what and how much you’re to eat during

each portion of the race. By all means, don’t just wing it. But even if you pull this off as planned, ironman is tough on the

digestive system, and you still might have problems. Diarrhea andnausea are common, but they don’t need to stop you from running.You just need to be prepared to deal with them. A quick tip: learnabout Imodium. It may become your best friend on race day.

Mental PreparationRegardless of how well you’ve trained, paced, and fueled, run-

ning the last half of the marathon is going to be extremely hard.It will hurt a lot, and it just might be the hardest thing you’ve everdone (unless you’re a mom—I understand the marathon is a pieceof cake compared to the second stage of labor...). But this is whereyou get to show your toughness, and separate yourself from thehalf of the finishers who are walking much of the course. You’ll find many people who had good fitness, good pacing, and

good fueling—but just mentally give up and start walking. Themental preparation needed to avoid this is a whole other topic.But, in short, you need challenging yet reasonable workouts toprepare you for these last couple of hours, and strategies for stay-ing in the moment. You need to embrace your discomfort, preventit from turning into suffering, and be prepared to keep runningthrough it all.

Yes, It’s for Beginners, Too!Running the entire iron distnce marathon is extremely challeng-

ing and demands very thorough training. But it’s not just for elitesand experienced ironmen. It’s well within the reach of first-timersand middle-of-pack racers. Why not make it a goal for your nextironman?

Brian Maiorano is the owner and head coach of Triathlon LifestyleCoaching, and is a proud TCSD sponsor. Read about their coachingat www.TriathlonLifestyleCoaching.com.

24

Four million regrets leaped to eight million when I opened thedoor while trying to keep Bandit from lunging at the two men insuits as they entered the apartment.“We’re looking for Evan Rogers,” one of them said. “Who are

you?”I explained that Evan was gone, and I was the dog-sitter pick-

ing up a few things. It was a little white lie intended to get usout the door before they found the cash box. It didn’t work. Whileone man questioned me, the other searched the apartment.Bandit kept growling. I thought he wanted a chunk of G-man forbreakfast. When the agent found the cash box on the bed, theyinterrogated me in earnest. I told them everything I knew,including Evan’s apparent Russian name, Ivan Rogoff.“Ivan Rogoff,” one of them said. “That explains a lot. You just

sit here until we finish searching.”I sat in a chair and buried my face in Bandit’s neck. I thought

my life was over.

These men were here last week when Evan wasn’t home,

but they didn’t come inside. When I licked the lady’s face

just now, she had water that tasted like the ocean coming

from her eyes. Evan never does that. She seems unhappy

but she’s hugging me. Maybe I can make her happy showing

her another one of Evan’s routines that he likes.

Bandit dragged me into the kitchen where he stood on his backlegs, leaning on the refrigerator and wagging his tail. He lookedat the freezer compartment.“Maybe he has a frozen bone,” I told the agent standing behind

me. I opened the freezer and found boxes of frozen meals, a loafof bread, cans of juice, and a container of coffee, all neatlyarranged—all except one frozen meal near the bottom of thestack. It stuck out a few millimeters from the pile, and its labelfaced the back of the freezer. When I pulled out the box, I saw

Bandit was eyeing it, not me. The back side of the box was closedwith paper clips. I removed them and slipped out the frozen trayand an envelope with Russian writing on it. The agent took theenvelope before I could open it. Bandit kept his gaze on theenvelope.“Can you read this?” the agent asked me when he removed a

sheet from the envelope. He called the other agent to join us.I studied it briefly before reading three names. “This word

means bank. The numerals look like telephone numbers or bankaccounts. These other letters look like abbreviations.” I told themthe letters.“I think we found the Rosetta stone for Mr. Rogers’ associa-

tions,” one of the agents said. “You’re free to go, but we mayquestion you again.”I don’t know who was happier to leave Evan’s apartment,

Bandit or me. Relieved they didn’t charge me with burglary andespionage, I talked non-stop while driving to my apartment.“Evan is a Russian spy or crook, an obsessively neat one. Byknowing all his routines, you inadvertently busted him. Nowwho’s the real Bandit?” I chuckled. “We’ll start establishing ourown routines today. I’ll let you run on the beach, and afterwardsyou’ll let me have a nice swim at the cove.”I glanced at Bandit, his head out the window and ears flopping

in the breeze. I wondered if he had thoughts. I realized I waslooking forward to training him to be my dog.

Did she mention the beach, a run, and a swim? Oh boy! Too

bad Evan’s not here. We could show her how we train for

triathlons. I wonder if she prefers chasing me on the beach

rather than in her neighborhood. And swimming at the cove?

I wonder if she thinks we’ll swim to the buoys. Ha ha, not

me! I love to chase seals, birds, and other swimmers. She’ll

have to be a good sprinter. I can’t wait to start

training this lady.

Bandit, continued

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

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Thanks!

you after you leave. I didn’t get my fuel belt for therun. My stomach was not really happy and wantedsomething different. There are lots of options on therun course, don’t worry about nutrition shortage.

ACCESS TO RUN SPECIAL NEEDS BAG: One timeaccess during run. You don’t have to, but it is thereif you want.

Run course nutrition selection: Cola, warm chick-en broth, energy drink, gel, water, anything, veryrich selection. There is even a pain gel station,you can stop and get pain-gel massage on yourlegs for a couple of minutes and continue to yourrun.Run course is also clearly marked, hard to get

lost or miss a turn. First two loops are boring,but on the last one you know that you are run-ning for the Ironman finish line. That will boostyour running.

Tips: If you feel like that you need to use aporta-potty, visit one before it gets dark, there are no lights inthem, you won’t see what you are getting into.Right after you finish, you get your medal, finisher t-shirt and

hat, get your 15 minute massage, pizza, french fries, drink, etc.

Finish line area is restrictedto athletes and volunteers. Youcan have your family volunteerfor finish line and sign up for theshift close to your finish time.They can be with you at the fin-ish line, and then leave with you.

MONDAY7:00–9:00am Volunteers andgeneral public can register for thenext year’s race.

7:00am Ironman store opensIronman Arizona finisher merchan-dise for sale. There is a long line (45minute wait) just to get in the store.I used to read/hear about these

bags, how everything flows duringthe race, but you are an inexperi-enced first-timer until you actually doit. I’ve wanted to give you that “been

there, done that” feeling in case you are planning for Arizona.

And yes, “BEEN THERE, DONE THAT!”




sen them?

Mike: My Mom, Judy and Dad, Jerry are the two in my life towhom I look to for so much. They have been a living example ofhow it is to love, how to raise a family, and how to have faith inGod.

Craig: What do you do for a living?

Mike: I am currently full time at B&L Bike and Sport where I con-sider myself a multisport consultant, or better known as sales. Iam also one of the main bike fitters at our shop where we doeverything from a basic seat height adjustment to a 3D BG FIT. Asystem developed by Specialized to create a marriage betweenperson and bike, we do a 20 step pre-fit assessment before welook at you from both the front and the side dynamically on thebike making cleat, saddle and bar adjustments. This is one of themost enjoyable things for me to do in a work day.

Coaching has become a bigger focus of mine. Along withTriJuniors I am also coaching individual triathletes.

Craig: What are your triathlon goals in 2011 and beyond?

Mike: I have some big goals for this year. At this point I am stillplanning out the season. I generally would like to get faster inthe swim which means I have to swim more. If I can do that, Ithink I could do well and get closer to that next level. Breakingthe 1 hour mark up Palomar is a fun goal of mine and maybe getcloser to 32 minutes in the 10k. I want to tackle Wildflower again,SDIT, and of course repeat as the TCSD Duathlon World Championas Thomas Johnson likes to say!

Coaching wise, I am looking to become affiliated with TrainingBible Coaching and making that a big focus along with TriJuniors.Hopefully get to travel and help Jim put on some very cooltriathlon camps like the one in Costa Rica coming up in February.

Craig: Thanks, Mike, for sharing your story. Good things happento good people. Given your skill sets, I am 100% confident youwill meet and exceed all of your goals – in your racing, coachingand everything else you set your mind to accomplish

Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig canbe reached at 760-214-0055 or [email protected].

TCSD Conversation, continued

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

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