tcsd newsletter 0410

TRIATHLON CLUB OF SAN DIEGO TriNews

April 22th, Thursday

SPECIAL GUEST: Katya Meyers,

pro triathlete and model.

(details on page 6)

APRIL CLUB MEETING

TCSD Contacts 2Board Members 2Volunteer Members 2Member Profile 5

Weekly Workout Calendar 5TCSD Conversation 7New Members 8Recipe of the Month 11

Coaches Corner 13Product Reivew 16

INSIDE THIS ISSUE

2010APRIL

continued on page 20

David and

GoliathEvening Dangers of Bike Riding —Triathlete/Mother Wins

A triathlete and mother of two went out for atraining ride on her bicycle after work, butcrashed into large wood timbers left straddlingthe marked bicycle lane. She flew over thehandlebars and frac-tured her elbow (theradius head). Herexpensive halogenheadlamp did not illu-minate the road in timeas the wood beamsblended into the roadthat night.

The wood nuisancewas primarily caused byCarlsbad Developers who ran a sloppy con-struction site. They failed to supervise, inspectand secure wood beams used on the job site.Investigation determined that even a localresident complained about the sloppy job sitedebris blocking the bike lane, and the sidewalkforcing him and his dog to walk out into thestreet for fear of tripping.

The brave triathlete/mother, refused to giveup when reasonable settlement demands were

ignored by the defendant developer.Ultimately this forced a flurry of legal actionand finger pointing between the subcontrac-tors. Instead of taking responsibility and pro-

rating the set-tlement funds,the defendantss tonewa l led.When the dustsettled thebicyclist recov-ered a modestfive figure set-tlement. Hereare a few tips:

Tip #1: Reduce your speed when riding atnight so that you have time to react whenyour headlamp illuminate a danger.

Tip #2: Take photos of the debris and connectit the culprit. i.e. use your cell phone to getpictures on the spot!

Tip #3: File complaints (via e-mail or letter)with the City if you see a dangerous condition.I believe it would be good to have a list of theCity engineering departments available on line

By Richard L. Duquette, Esq.

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 Andrew Concors, Richard Duquette,Michelle Panik, Dean Sprague, andCraig Zelent.

Newsletter Classifieds/AdsContact David McMahon [email protected]

Beginner Coaches Steve Koci [email protected]

Farah Hedwig [email protected]

Dean Rosenberg [email protected]

Steve Tally [email protected]

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

Bike Coach Andy Concors [email protected]

Club Apparel Director Michelle Panik [email protected]

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Anne Fleming [email protected] (760) 470-3947

Dawn Copenhaver [email protected]

Grand Prix (including Aqua & Duathlon) Dean Sprague [email protected] (858) 270-1605

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]

Open Water Swim Director Nikee Pomper [email protected]

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

Race Director(s) Ann Kelly [email protected]

Brian Wrona [email protected]

Social Directors Kevin Koresky [email protected]

Lisa Rehberg [email protected]

Swim Director Mickey Murad [email protected]

Swim Director, Open Water Nikee Pomper [email protected]

TCSD Cares Steve Tally [email protected]

Track Coach Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Web Administrator 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 Farah Hedwig [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 Newsletter Publisher or Editor.Need by the 12th of the month forpublications/consideration.

Thanks for sharing!

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Visit our Miramar Showroom.Open Exclusively to TCSD Members by Appointment Only.

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

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

6:00 PM Ocean Swim • Location: La Jolla Shores.

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

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 • Location: Moment Cycle Sports, 1357 Rosecrans.

6:00 PM Run Workout, 5 miles • Location: Mission Bay Boardwalk. Meet at south jetty parking lot.

6:00 PM Track Workout in Carlsbad, a coached session • Location: Carlsbad H.S. Track.

Wednesday5:30 PM Advanced MTB Training • Location: Penasquitos Canyon Side Park (east pkg lot).

Contact: Dave Krosch, [email protected]

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

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

6:00 PM Bike Workout in Cental San Diego • 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 • Location: Starting at 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, all levels welcome. • Location: Meet at Starbucks

(Hwy 101 & 15th st.)

SundaySunrise East County Trail Run; various start locations in Mission Trails Regional Park,

Contact: Florian Hedwig for specific week’s information (619) 820-2388,

[email protected] or [email protected].

7:30 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 WEEKLY WORKOUT CALENDAR

WWW.TRICLUBSANDIEGO.ORG5

HENRY CHANNickname: SchmiedMember since: 1989 (with lapse from1994-2004)

Age group: M 45-49

Status: Married

Occupation: Computer SoftwareEngineer

When not training, I enjoy:Construction around the house andgarden.

Favorite Local Restaurant: VGDonuts (not a restaurant) but theymake the best donuts, and arelocated in Cardiff off 101, perfectstop on those long coastal bikerides.

Before I Became a Triathlete, I Was a: bicyclist. Learn to swimin 1986, took 3 months of lessonsat the YMCA before I could swim alap, and two months after that toswim a mile. Started running in1987 to train for a marathon insix month..

Favorite Thing(s) About TCSD: Achance to make a difference. WhenI was doing the TriClub Newsletterback in 1990-1992, the involve-ment changed my perspective onlife. I became a more positive andoutgoing person, and wouldencourage anyone to help out theTriClub in any way you can.

Favorite Race/Tri Event:TriClub Aquathlons. Fun, friends,food, doesn’t get any better.

continued on page 7

MEMBER PROFILE

6

TCSD MEETINGS, RACES, CLINICS & RIDES

APRIL TCSDCLUB MEETINGWITH KATAYA MEYERS

Thursday, April 22th5:15 Food & Social Time6:00 Announcements/Raffle6:30 Special Guest

Where:Univercity City Physical Therapy(“old” Coastal Sports & Wellness)4010 Sorrento Valley Blvd.San Diego, CA 92121

Thursday, April 1st, 6:00 pm

NEWBIE NETWORKINGMEETING

This monthly (first Thursday of every month) gathering isspecifically designed to introduce you to the sport of triathlon and the TriathlonClub of San Diego. NON-MEMBERS WELCOME!

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

Where:Hi-Tech Bikes7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517

Monday, April 19th, 6:00 pm

TRIATHLON 101 & BEGINNERS’ MEETING

Attention beginners! The monthly talk is specificallydesigned to get you started inthe sport of triathlon, and ourgoal is to de-mystify triathlon,and remove the ‘intimidationfactor.’ We will cover triathlonbasics from A to Z. All questionsfair game! If you are a beginnerracing at the Spring Sprint inMay this talk is a must!NON-MEMBERS WELCOME!

Contact:Questions or comments can be sent to beginner coachesSteve T, Dean R, and/or Steve Kat [email protected]

Where:B&L Bike & Sport

Solana Beach Location211 N. Highway 101Solana Beach, CA 92075 (858) 481-4148

Directions from I-5:Exit 5 at Lomas Sante Fe.Head West (towards thecoast) to Highway 101/CoastHwy. Turn right on Coast Hwyand go 1/4 mile. B&L is onleft side. Parking is availableon street behind shop.

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)then this ride is for you. Pleasehave at least minimal cyclingability (can ride, shift, and corner your bike adequately).Be ready for a couple of moderate climbs on the firsthalf of the ride. Beginners need hills too!

We will have a brief bike talkat 8:30am, and be rolling by9am. Helmets are MANDATORY. We will help youchange your flats along theway, but please be equippedwith your own tubes to carry on the ride.

ContactBill Gleason and ’the Steve’s’ at [email protected]

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

Sunday, April 18th, 8:30am

REAL BEGINNERS’ BIKE RIDE

APRIL TCSDDUATHLONPowered by Kashi

Sunday, April 3rd

Where: Pine Valley

Always refer to the TCSD web site for the latest andmost up to date information.

Always refer to the Tri Club’s website calendarfor the latest events and details.


Craig: What was your athletic backgroundprior to triathlon?

Michelle: Ever since I was a kid, I enjoyedrunning. I used to see the LA Marathon on TVevery year, and thought those runners were socool. As a kid I used to go out for runs, whichseems sorta odd now, and would do the localFourth of July 5k.

In junior high, a friend and I did a sportevery season. So, along with running crosscountry and track, I was also on the basketballand softball teams.

Track was funny, because along with somerunning events, I also threw shot put. I’m notterribly big or tall, and I was terrible at theevent, but I loved it. My dad recently foundmy old shot. Although slightly rusty, it’s nowin my garage.

In high school, I was on the cross countryand swim teams. In college at UCSD, I did myfirst marathon, the Rock n’ Roll, in 1999. Andthen I was hooked on long-distance running.

Craig: How did you get introduced totriathlon?

Michelle: My senior year of college, I was aneditorial intern at Triathlete Magazine. I’dalways been fascinated by triathlon, and beingat the Magazine’s office I felt like a voyeur,overhearing race and industry stories.

Craig: What prompted you to do your firsttriathlon?

Michelle: I’d been fascinated by triathlon, butdidn’t own a bike. Unlike most kids, I didn’tgrow up riding a bike, and my handling skillswere really shaky. I could run and swim prettywell, but was afraid of the bike.

When I met my future husband, BryanO’Neill, he owned a road bike and helped mebuy a bike and learn to ride it. After that, Iknew I could train for a tri, and signed up forMission Bay in 2004.

Craig: What triathlon performance are youmost proud of and why is that?

Michelle: Superfrog in 2007, because of theconditions. A storm brought in big surf, wind,and rain. The swim was modified to four short-er loops (each one broken up by a beach run)so no one would be too far from shore. Thebike was really windy. The weather was socrazy that you couldn’t help but laugh andenjoy the experience.

And either because I went easy on thebike—or because I’m just not that good onthe bike—my legs felt great on the run and Ipassed people left and right. It’s pretty cool tochick Navy Seals during a half ironman. I lovedevery minute of this race.

TCSD CONVERSATIONI had the pleasure recently to talk triathlon with Michelle Panik, the 2009TCSD Female Club Member of the Year. Michelle has done so much behindthe scenes work for our club and she is definitely someone you shouldknow.

continued on page 8

2007 Superfrog, sand run along the coast afterthe rain moved out.

By Craig Zelent

Make sure you check out or subscribe to Kashi’s

montly eNewletterwww.kashi.com/newsletters

PR/Best Race: I was never muchof a runner, but with the helpof weekly TriClub workouts andcoach Tom Piszkin, I was ableto run a 5:55 mile in October1991.

Favorite Segment (swim, bike orrun): Swim (but only in theocean).

Most Embarrassing orDisastrous Moment: Bringingtwo right running shoes to anAquathon. I ran barefoot onthe beach ever since.

My Equipment:Wetsuit: XTERRA Bike: Centurion (it’s old, butat least it’s carbon).Running Shoes: Shoes? Wedon’t need no stinkin’ shoes.

Equipment Wish List: If it ain’tbroke, don’t fix it.

Can’t Race Without: Thinking ofJim McCann. We joined theclub about the same time, andif it wasn’t for him, I probablywouldn’t have gotten backinto Triathlons in 2005..

Best Advice:

Swim: Put your goggles underyour swim cap, you’ll neverlose them.

Bike: A helmet mounted rear viewmirror.

Run: You have to run barefootfrom the swim to the transi-tion, so you might as wellcondition your feet for it.

MEMBER PROFILE,continued

Craig: You are entered in the Hawaii 70.3 onJune 5th. What are your goals with that race?

Michelle: Of course I want a PR! Beyond that,I want to train well and go into the race know-ing I did everything I could to prepare. Andenjoying the race is always a goal of mine.Since my parents and brother live on the BigIsland, they’ll be cheering me on.Having crowd support alwaysmakes for a fun race.

Craig: Whatwas yourmost recentposition withthe TCSD?

Michelle: WendyHarp gave up theM e m b e r s h i pCoordinator position in2006, and Jim McCannwas looking for areplacement. I’d alreadybeen volunteering ataquathlons, and I guessthis showed Jim that Iwas dependable. When Iemailed him asking tobe considered for theMembership position, heemailed right back andsaid, “You got it.”

How memberships areprocessed has changedover the years.Applications used tocome in part from Active.com, but now elec-tronic registrations happen through our ownwebsite (Thanks, John Hill). I used to sendout a comprehensive welcome packet with allkinds of info, but now everything’s electronic.

When Brian Long gave up his Presidency inlate 2009, I thought it was a good transition-al time to also give up the Membership posi-tion. Bethany Sotak is doing an awesome jobas the new Membership Coordinator.

But two months after relinquishing theMembership position, I couldn’t stay away anylonger. So I called up Thomas and asked him

to give me a job. Since I’m a writer, PublicRelations was a natural fit.

Craig: What would you suggest for a person toget involved in the TCSD?

Michelle: Just say, “I wantto help!” Really. And no,Thomas didn’t pay me tosay that. There are a lot ofopportunities.

I’ve volunteeredwith various nonprof-its my whole life.I’ve learned thatthe best way tovolunteer is tocombine yours

skills with a group

you believe in.If you don’tboth believe inthe group’smission anduse your tal-ents in a satis-fying way, thenthe match isn’tgoing to work.People shouldbe honest witht h e m s e l v e sabout this.

That beingsaid, TCSD has

a wealth of opportunities. And since membersprobably already believe in the club, they justneed to find a job that utilizes their abilities.

Volunteering aside, if members simply wantto get more out of the club, they should justshow up at an event and begin introducingthemselves. TCSD can be intimidating becauseit’s so big, but people are really friendly. Ifanyone ever sees me but doesn’t formally knowme, please say hello and introduce yourself.

Craig: What is your favorite part of member-ship in the TCSD?

8

Bryan O’Neill and Michelle Panik after the 2006 Long Beach Marathon.

Hiking in Lake Tahoe, 2009.

TCSD NEW MEMBERS

Logan BannerHolly BassMark BertagnolliSheila BirtsasDennis CacoJonathan ChenCori ChurchElizabeth CollinsCyndy CollinsMatthew CoppPeter Cota-RoblesCamp CuthrellTheresa CyganBrian DarlingJeanette DaveySusanne DavisDeborah EsselBrian FahmieDaniel FennellAshley FoleyRobert FolsomMonee GagliardoJody GiardinaBrian HartshornMieka HemesathAlex HillValerie HongKatie JohnsonAngela KiepferJavier LaraVictoria LeeChristopher MacaraegMark ManasseBirgitte McDonaldEriko MettlerMark NoahAlan NordinDenise O’HaganHans OuelletAshley PaschallMark PlummerMark RamirezBrent Roberts

continued on page 9

TCSD Conversation, continued

Michelle: I have many. Here’s a partial list:

1. Companionship on long rides

2. Training advice

3. First-hand opinions of races

4. Club meet-ings

5. Watching youeat six slices ofpizza at clubmeetings

6. The classifiedads!

7. When wadinginto La JollaShores on aMonday night, Idon’t feel socrazy becauseI’m with a fewdozen people

8. Aquathlonbuffets

Craig: Bullets#5 and #8 are two of my favoritebenefits of membership, as well.If you could waive a magic wandover the sport of triathlon, whatwould you like to change?

Michelle: It’s a big business,isn’t it? I know triathlons are expensive to puton, but you can’t help but feel that some com-panies are making huge profits because thedemand for races (especially long distances)exceeds the supply. Which makes TCSD clubraces all the more valuable

Craig: What is the quirkiest thing to happen toyou while doing a triathlon?

Michelle: During the 2005 Oceanside 70.3, Iwas about 20 miles into the bike when Ilooked down and realized my pedal(Speedplay) had come off. It had unscrewed

from the crank and was stuck to my shoe cleat!Eventually, with the help of a race volunteer, Iwas able to get the pedal off my shoe and backinto the crank. But every five miles, for therest of the race, I looked down to check that it

wasn’t coming off again.

Craig: What do you do for a living?

Michelle: I’m a freelance writer. Feelfree to check my website athttp://michellepanik.com

Craig: What are your triathlon goalsbeyond the Hawaii 70.3?

Michelle: I haven’t run a marathonin a couple years, so I’d like to doone this fall. Perhaps Long Beach,CIM, or the new one in Camarillo.

I’ve qualified forB o s t o nin thepast, buth a v en e v e rgone. I’dlike to re-qualify andthen makethat trip outeast to dobattle withHear tbreakHill.

Craig: Michelle, it hasbeen great getting to know you better. Thankyou for sharing your story. I can see why youwere the 2009 TCSD Female Club Member of theYear. Good luck at Hawaii 70.3 and all yourother goals!

Craig Zelent is a USA Triathlon Level 1 CertifiedCoach. Craig can be reached at 760-214-0055or [email protected].


With over five pounds of candy, Michelle isready to make friends with kids along thefamed 2008 Rosarito to Ensenada Bike Ride.

2005 ImperialBeach Triathlon.

NEW MEMBERS, cont.

Traci RobertsStephen RoncoJohn RubinoJosh SchmidtTimothy SchmittRyan SmythLynda SpendloveJason SpringAndrew TastadAndrew TerryRanilo Tuazon Michael UrbachJames ValentineDanielle WalkerMelissa WangStacy WilliamsMark Woody

BIKE & WHEEL CASE RENTAL

TCSD has traveling bike and wheelcases for rent! We have hard-shellsingle and double bike cases andwheel cases that will hold threewheels. he single cases can beshipped by UPS and/or FedEx.

Rates per week:Single case $25 Double case $40Wheel cases $25 Deduct $10 if renting both a bikecase and a wheel case.

To reserve a case or if you haveany questions, contact Bob Rosen [email protected]

10

TCSD 2009 MEMBERS AWARDS

Award: Winner:

Ironman Triathlete of the Year: Male Al TarkingtonIronman Triathlete of the Year: Female Diana NobleClub Member of the Year: Male Brian LongClub Member of the Year: Female Michelle PanikBeginner Triathlete of the Year: Male Gordon ClarkBeginner Triathlete of the Year: Female Vanessa HomyakTCSD Cares Team Solana 2009Most Improved Triathlete of the Year: Male Nathan BowardMost Improved Triathlete of the Year: Female Rachel GordonMost Improved Runner of the Year: Male Frank BorikMost Improved Runner of the Year: Female Meredith CacceseMost Improved Biker of the Year: Male Gerry ForemanMost Improved Biker of the Year: Female Shelby MaddenMost Improved Swimmer of the Year: Male Evan JohnsonMost Improved Swimmer of the Year: Female Silvia TomaFamily of the Year Scott & Mary ChristensenJCC Swim Coach of the Year Chad HolchemActivity Leader of the Year: Male Andy ConcorsActivity Leader of the Year: Female Bobbie SolomonOpen Water Swimmer of the Year: Male Ken FlaggOpen Water Swimmer of the Year: Female Nikee PomperAquathon Series Champion: Male Kosuke AmanoAquathon Series Champion: Female Erin HunterGrand Prix Series Champion: Male Jerald CookGrand Prix Series Champion: Female Elizabeth DaubnerDuathlon Series Champion: Male Jerald CookDuathlon Series Champion: Female Cami StarkBehind the Scenes Volunteer of the Year: Dean RosenbergBehind the Scenes Volunteer of the Year: Linda RichDave Martin Spirit of TCSD Jim MarkwellDave Martin Spirit of TCSD Liz OlsenJim McCann Spirit of TCSD Dawn CopenhaverJim McCann Spirit of TCSD Lori AmonettePresident’s Award Jonathan JeffersonPresident’s Award John MartinezPresident’s Award Mark KennyPresident’s Award Arch & Christy FustonPresident’s Award Bob BabbittBest New Club Program Andy Concors, Kids Tri/Du programComeback Athlete Penny HaleGreen Athlete Craig ZelentVolunteer of the Year: Male Brian WronaVolunteer of the Year: Female Lisa RehbergOff Road Athlete of the Year: Male Glenn GodwinOff Road Athlete of the Year: Female Lesley PattersonTCSD Coach of the Year Jim Vance, track coach

In case you missed out on the fantastic March club meeting, TCSD had itsannual member awards presentation. Congrats to all winners, and goodluck to all 2010 contenders.

B&L Bike and SportsContact: Scott Porter(858) 481-4148www.blbikes.comDiscount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.

Hi-Tech Bikes.com Contact: Hank Montrose7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517 www.hi-techbikes.comDiscount: 10% bikes and wheels, 15% off accessories.

Moment Cycle SportContact: JT Lyons or Cory Osth1357 Rosecrans St., Ste ASan Diego, CA 92107 (619) 523-BIKE www.momentcyclesport.comDiscount: 10% off everything excluding labor, 15% off clothing.

Nytro Multisport940 S. Coast Hwy 101 Encinitas, CA 92024(800) 697-8007 www.Nytro.comDiscount: 10% off retail for all products excluding labor, Zipp andHed products.

SPONSORS OF TCSD

MULTISPORT



Ingredients2 sliced organic leeks whites only

(¼-inch thick)2 cloves chopped organic garlic1 tablespoon extra virgin olive oil1 cup white beans (soaked overnight)1 bay leaf1 teaspoon coriander½ tablespoon curry powder¼ head thinly sliced organic green cabbage1 bunch or 2 cups chopped organic kale2 diced organic carrots1 large diced organic sweet potato2 sprigs fresh thyme1 tablespoon preservative-free red wine

vinegarsalt and pepper to taste

Directions■ In a large pot, add leeks, garlic, and oil.

Sauté until leeks are transparent (about 5minutes). Add beans, bay leaf, coriander,and curry; cover with enough water somixture is submerged under 1 inch ofwater. Bring to a boil then cover and sim-mer on low for 1 hour.

■ Add cabbage, kale, carrot, sweet potatoes,and thyme to the pot. Cook for an addi-tional 10 minutes. Remove from heat andlet soup sit for 10 minutes. Add vinegar,salt, and pepper. Serve drizzled with extravirgin olive oil.

Nutritional FactsServing size: 6 ounces, Calories 286, Calories from Fat

23.0%, Total Fat 8g, Saturated Fat 1g, Cholesterol

0mg, Total Carbohydrates 44g, Dietary Fiber 10g,

Protein 14g, Sodium 39mg, Potassium 35%,

Calcium 19%, Iron 39%, Zinc 14%, Vitamin A 117%,

Vitamin B 19%

The hearty flavors of cabbage, kale, carrot, sweet potatoes, and thyme combine delightfully inthis easy soup. Drizzle with flavorful extra-virgin olive oil for a restaurant-quality flourish.

continued page 12

MADE WITH KADSHI® White Bean Soup

Pulse Endurance SportsContact: Mike Drury1020 A-2 Tierra Del Rey,Chula Vista, CA 91910(619) 656-5222www.pulseendurance.comDiscount: 10% off.

TitanFlex BicyclesContact: Tom Piszkinwww.titanflexbikes.comDiscount: 10% off cash payments.

The Triathlete Store14041 Midland Rd, Poway, CA 92064www.TheTriathleteStore.com(216) 849-5468www.TheTriathleteStore.comDiscount: 10% off CODE: TCSD whenusing the website.

Annullo Sports AcademyContact: James Branham10671 Roselle StreetSan Diego, CA 92121Email: [email protected]: 10% off on all services and products.

BreakAway TrainingContact: Felipe Loureiroemail: [email protected]: Discounts on groups workouts.

SPONSORS OF TCSD

COACHING & FITNESS

The Fit Stop Human Performance LabContact: Ken Nicodemus(760) 634-5169 [email protected]: 25% off select testingservices.

Iron Devil Girl CoachingContact: Ruthy Vesler(720) 366-2144 email: [email protected]: 10% to 20% off Groupswim classes CODE: select the TCSDcategory.

Sergio Borges X Training(858) [email protected]: 5 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.

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

12

2010 season is officially underway...

How about sharinG those Race reports?

The TCSD newsletter would love To Publish your story and images.

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

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13

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It’s winter time, (actully just changed toSpring) the days are short and the weather canbe cold and wet even in Southern California.Not optimal riding conditions so many triath-letes turn to indoor workouts to keep fit andprepare for the upcoming season. For thosenew to indoor workouts, I’ve created a guideto the various ways to work on your cyclingfitness when the weather or yourschedule doesn’tallow regular rid-ing on the road.Overall, indoorworkouts offer sev-eral advantagesover riding on theroad- you can rideday or night and inany kind of weather,there are no stopsigns or traffic lightsto slow you down,there’s no traffic to deal with and mechanicalbreakdowns won’t leave you stranded. Of

course, indoor workouts don’t allow you towork on bike handling skills such as turning,pack riding or descending. Indoor workoutscan also get tedious without a change inscenery and it’s easier to quit when you’re inyour living room or gym instead of 20 milesfrom home.

Most indoor work-outs are some formof interval workout.Interval workoutsalternate periodsof time (generallyfrom 30” to up to15’) exercising ator above yourexpected racee f fo r t /hea r tr a t e / p o w e r

separated by periods ofrest or easy spinning. Most workouts last

about an hour although some can last severalhours depending on your goals and tolerance.

COACHES CORNER: Andy’s Guide to the Indoor Trainer

14


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Zoot Sportswww.zootsports.com

Bikram Yoga Rancho Bernardowww.bikramyogarb.comDiscount: 50% off first class, 10%off retail and class packages (excluding food and beverage)

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WELLNESS

Trainer Can do virtually anywhere,anytime; can use your ownbike; relatively low initialcost.

Can be noisy- limiting whenand where you can train; notas easy to gauge effort; needto be self motivated.

Trainer: Also known as a turbo trainer, a train-er is a resistance unit you clamp to the backwheel of your bike. Resistance is provided viawind, magnets or hydraulics. Prices range fromless than a hundred dollars to several hundreddollars although used units can be found forrelatively cheap.

Stationary bike: Stationary bikes are every-where, just about every gym has one, maybeyou or your aunt Doris have one in the garage.As with trainers, stationary bike svary greatlyin adjustability, durability and the reliability ofthe readouts. Buying a stationary bike will costseveral hundred to over a thousand dollarsalthough you can get a used one for under onehundred dollars.

CompuTrainer: Although essentially a trainer,it differs in that it can automatically changethe workload as well as offers race course spe-cific graphics, giving you a reasonable simula-tion of actual cycling conditions. All thiscomes at a price, above $1500 for the Promodel.

For those without space for training at homeor lack the motivation/discipline to workout athome, group workouts are also an option. Spinclasses are the first thing that come to mindbut there are also group trainer andCompuTrainer workouts. Most have a per ses-sion cost, although many club membershipsinclude spin classes with monthly dues.

INDIVIDUAL ADVANTAGES DISADVANTAGES

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Coaches Corner, continued


Andy Concors is one of TCSD’s bike coaches and a USAT Level 1 triathlon coach. He is also aphysical therapist and ergonomist with, CPT Consulting (cptconsulting.net)


Gordon & Weiss Vision InstituteContact: Cindy Haskell(858) 455-6800www.gordonweissvision.comDiscount: 5% for laser vision correction surgery, eye exams, glassesand contact lenses.

Rehab United Sports Medicine and Physical Therapy, Inc. 3959 Ruffin Rd., Ste. FSan Diego, CA 92123 (858) 279-5570www.rehabunited.comDiscount: 10% off services.

University City Physical Therapy &FunctionSMART FitnessContact: Gino Cinco(858) [email protected]

Vitality – Better Message Inc.Contact: Barba Ferrero(760) 710-7730, (858) [email protected]: 20% off initial consultation

FRS healthy energyContact: Ryan Keck www.frs.comDiscount: 25% off with 5% revenueshare to the club CODE: TCSD (onlyfor online orders).

SPONSORS OF TCSDStationary Bike Can do virtually anywhere -

anytime, even when travelling; usually has someperformance feedback; relatively low initial cost.

Bike fit can be an issue; maynot be able to use pedals,shoes; quality of bike atgyms, hotels variable; resistance/ distance measurement not necessarilyaccurate; need to be selfmotivated.

CompuTrainer Can do virtually anywhere -although takes more space ifusing computer or TV; canuse your own bike; accurateresistance

Expensive; may require computer and/or TV setup;more complicated touse/setup

Spin Class Relatively easy to find classes; can be very motivating;

Have to workout during class schedule; classes can be costly; bike fit may be anissue; quality of instruction/workout variable.

Trainer Class Relatively easy to find classes; can be very motivating; can use ownbike; can organise own work-out with friends for free.

Have to workout during classschedule; classes can becostly; quality of instruction/workout variable althoughgenerally better than spinclasses.

MTB (mountain bike) Greatly improves bike handling and pedal mechanics; can do in thedark (with proper gear) andbad weather.

Can be expensive if you don'talready have a bike; greaterchance of injury.

CycleCross Greatly improves bike handling and pedal mechanics; improves bike/run transitions; can do in thedark (with proper gear) andbad weather.

Can be expensive if you don’talready have a bike althoughyou can use an old road bike.

GROUP ADVANTAGES DISADVANTAGE

OTHER OPTIONS ADVANTAGES DISADVANTAGES

NUTRITION

16

Trickle down technology... Formula One paddleshifting meets todays cyclist. Shimano’s elec-tronic shifting is one of the most excitingadvancements in cycling technology in quite awhile. Mavic gave ita try in the mid 90’sbut was plagued withmany faults. EvenCampagnolo has beentesting with an electricgroup for a couple of years.Shimano did not want to repeatShimano did not want torepeat Mavic's failures andproved it with the Di2. Thisgroup set was released tothe public early last year butwas used by many teams dur-ing the 2008 Tour de France.It is race proven and many thou-sand of hours were spent to verify/test if the system will work in extremecondition without failure.

Being under the Dura-Ace componentgroup set, it is being marketed tothe high end cyclist. At themoment, its price is keeping it ahigh end product. In my opinion is should bean every man’s (and woman’s) product. I first

saw the Di2 demo at last years TriFest inTucson. Shimano had a small booth with notmuch fan fair. I fell in lust at first touch! Yes,I said touch. Shifting gears is now as effort-less as pressing a door bell.

The Di2 system features a rechargeableLithium Ion battery (lasting 1,000 miles andmore) powering an integrated CPU that mon-

itors and adjuststhe front and rearderailleurs to keepthem perfectly

trimmed automatically. Thesystem is claimed to shift30% faster (as fast as youcan move your finger) thanwith mechanicalderailleurs – even under loadwhile cycling out of the sad-

dle. I am using thecomplete groupset whichincluded the

crankset with bottom bracket, frontand rear brakes, all wiring harnesses, frontand rear derailleurs, Di2 STI levers, battery,battery hanger, battery charger, choice of cas-

PRODUCT REVIEW: Shimano Dura-Ace Di2 Group By Dean Sprague

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18

Product Review, continued

continued page 19

sette, chain and special tape to conseal wires.I’m also using the dual TT shift components.One can obtain as an upgrade kit, which issans cranks, casssette, chain and brakes. UsingShimano’s crank set will guarantee 100% pre-cise shifting every time. Shimano’s brakesoffer the best stopping power out there. Ihave used lighter and more expensive brakesbut they do not have the same confidence andstopping power. Powerful brakes allow oneto travel faster with confidence.

I had Nytro Multisportdo the basic installation ofthe components and theydid an flawless job. Since Ihave a unique bike (RitcheyBreakAway), I wanted to dothe final wiring myself. Bikeswithout internal wiring alreadybuilt into the frame need to makesure thereare no looseor extrawires flap-ping around.This isessential fora clean andprofessionalinstallation.

My oldshift set up( M o d o l oM o r p h o s )had justexpired aftera little more thant two years of solid use andtime to replace with another set I had ready togo or make the big investment. I’ve usedShimano Ultegra and Dura-Ace STI shifters inthe past and they only lasted a few seasonsand quite expensive to replace that often.Today’s Shimano products are much better.Better construction, quality to meet thedemands and torchers of todays athletes andlast much longer. For me, the extra dollarsspent on the Di2 version over that standardSTI is actually not much when comparing thebenefits. Here’s why:

One Touch Shifting. Simple as that, one nolonger has to “force” the shift to happen. It is

crisp and exact. Ever struggle to shift whenyour fingers are frozen. It’s just about impos-sible, now, its just firm press of a button andpresto, gear changed. The two piece shift“levers” are placed just like the traditionalpaddles, very instictive and intuitive.

Components Lifespan: Since there are lessmechanical parts, all thecomponents will lastlonger. The frontderailleur will lastlonger because one isnot forcing a shift upor down. Less wearon the chain guide,crisp and exactshifting everytime. The rearcassette andchain will lastl o n g e rbecause thechain is pre-cisly in the

center of eachgear. Shirters no longer have

any mechanical gears to break orwear out.

Full Gear Selection: Since Di2 isauto trimming, one will haveacces to all gears. No more chainrubbing that may have limitedcertain gear combinations.

Be Faster: Faster and exactshifts, not having to look downat the chain every shift or front

derailleur, not having to be cautious whileshifting between chainrings for fear of a chaindrop. Those slight hesitations add up over thelength of a ride or race. They are now a thingof the past. I anticipate to have faster bikesplits once I get my fitness level back to pre-vious levels.

Less Maintenance: No shift cables meansthere is nothing to stretch and constantlyneed adjusting. Just keep your batterycharges. Each charge should last over 600miles.

Blood Pressure Reduction: Yes, one’s health

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Wire routing is very important for a clean and professional installation.

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19

may even improve. Since one will no longer befighting with their equipment; chain dropping,gears not shifting cleanly, chain rubbing,etc…. All gone. One will be smiling and enjoy-ing cycling more.

Are there any drawbacks? Yes, but not enoughto keep me away.

Installation: I suggest having a qualifiedtechnician do the initial installation. It willsave you time in the long run and be less frus-trating. Managing the wiring harness may besomething more personal. For me, I wanted tomake sure I had just enough wire exposed forshifting and it was routed to my liking.Shimano has a geat visual installation tutorialon their website to accompany the suppliedinstallation manual.

Mechanic Friendly: Not every bike shop is Di2savvy yet, and if traveling to a race Di2 sup-port is most likely a not. The good news isthat you really should not have any problemsonce set up properly, maybe a simple high/lowstroke adjustment.

Price Point: Yep, the group or upgrade kitdoes cost a pretty penny. I hope the price willdrop so everyone can enjoy the benefits it

adds to the cycling experience.

With all the rain over the last several weekends, I have not been able to put the amountof test miles in as planned. However, miles onthe CompuTrainer and limited outdoor milecontinue to amaze me. My learning curve wasvery short, I still goof up (pressing the wronglevers once in a while) since I am not used toShimano’s dual control system. California 70.3will be my first race using the TT set up. I wasanticipating a personal best bike split here buttraining has fallen off a cliff. I’ll just have tobe satisfied with the most hastle free andworry free bike splits in my career.

If an upgrade in drivetrain components is inthe near future or looking to make yourcycling experience more enjoyable look nofuther than Shimano’s Di2 components. Itshould be at the top of everyone’s list. Moneyspent here will be more noticible than a set ofrace wheels or disc or even a new frame. Youwill use it every ride and will notice theinvestment every mile. And retrofitting anyolder frame is pretty straight forward.

Some of the local bike shops have demobikes with the Di2 system, go for a test ride

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20

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so that this could be done easily. Imagine if all bicycleclubs/groups published the phone numbers to the Cities… inorder to fix dangerous conditions – wow!

Richard’s website (www.911law.com) offers additional what to do

if you crash information. He is a California personal injury trialattorney who since 1983 has mixed law with his love of bicyclingand surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: [email protected]

and see for yourself or stop by the Shimano booth at your nextrace expo. Complete information on the Dura-Ace Di2 group canbe found on Shimano’s web site, http://bike.shimano.com/

Dean Sprague, owner PedPowerPerform Lab, Retül and F.I.S.TCertified Bike fitter. The only Retül (3D Active Motion Capture)fitter in the San Diego area. www.PedPowerPerformLab.com

David and Goliath, continued

Product Review, continued

Getting the most Power and Speed out of your bike?

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22

Spring is here. With it come evening light, Padres baseball, andthe Monday night La Jolla Shores Swim. This year it’s sponsoredby XTERRA WETSUITS, and wetsuits were a must for this early sea-son swim in 60-degree water.

The other conditions, though, were ideal. The evening air tem-perature was in the high 60s with light winds. A 4:48 PM low tideof 0.28 feet was perfect for the swim’s 6:00 PM start time. Andone- to two-foot waves, no rip, and calmseas combinedfor an easysurf entry.

Swimmersmet at thesea wall nearthe southb a t h r o o m sabout 5:30PM to recon-nect with oldfriends, makenew ones, andwelcome thosenew to theShores swim or open-water swimming in gen-eral.

I set my bag downnext to Ryan Bittorf,who was doing hissecond-ever openwater swim. Ryanwas planning onswimming three-quarters of a mile, and told me,“I’ve been dying to get back into open-water swim-ming.”

Claudia Flynn isn’t new to the Shores swim, but it was her firstocean swim of the year, and her first time using a new wetsuit.

While snapping together a TCSD banner, President ThomasJohnson told me, “I want to say that this is the finest weatherwe’ve had for the season opener of the La Jolla Shores swim inthe last 10 years.”

Open-water Swim Coach Nikee Pomper was busy coordinatingthe swim and answering member questions, but she managed totell me, “I’m most excited for people to meet new friends.”

Jim Markwell, who’s back for his second season as the BeginnerOpen Water Swim Coach, said he was looking forward to “helpingpeople experience the joy of open-water swimming. (The ocean)is a big pool without lane lines.”

Once suited up in black neoprene, members gathered against

the sea wall for a picture to commemorate the season’s firstswim. Nikee had predicted a turnout of 70-80 people. With 64club members posing for the season-opener photo, she wasn’t faroff. While the turnout was great, the workout should grow toabout 100 people as the year progresses and the watertemperature rises.

The main group typically swims outpast surf break, regroups, and then headsover to the half-mile or quarter-mile buoys(which are named by their distances fromthe Cove). Because the half-mile buoy was-n’t yet in the water, swimmers got in someextra mileage by heading directly to thequarter-mile buoy, which is a round-trip one-and-a-half-mile swim.

Jim Markwell led a group of seven swimmerson a route that went out just past the surfbreak and turned left in order to parallel the La Jolla Shores Hotel and Marine Room. Thiscourse is a great way for beginners to get used to

open-water swimming because they don’t go into water deeperthan 12 feet. And if a swimmer becomes nervous, they can swimstraight into shore.

XTERRA Rep and TCSD member Erin Merz said sponsoring boththe Monday Shores and Friday Cove swims makes sense because“We’re a local company and we want to have a presence in theSan Diego community. The Tri Club is a huge group.”

The Shores swim will be happening every Monday nightthrough the spring, summer, and early fall. Because the summerbeach crowds aren’t out yet, parking’s a cinch. Whether you’retraining for a sprint or Ironman race, or just want to smokeeveryone in the upcoming aquathlons, now’s a great time tocome out and get in some early-season workouts.


2010 SEASON-OPENING LA JOLLA SHORES SWIM By Michelle Panik

Above: Group photo.Below Left: Jim Markwell talks to the beginners

while other swimmers head into the ocean.

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

Presorted StandardU.S. POSTAGE PAIDSan Diego, CAPermit No. 764

tcsd newsletter 0410

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