early four years ago, I killed a man—at least Ifelt like I did. My boyfriend’s buddy, Frank, hadbeen hitting on me. I thought he was a jerk, andI told him to stop. One day he triedagain in a parking lot, pinning meagainst my car. I threatened to tellmy boyfriend. Frank laughed, say-ing he’d tell my boyfriend I hadcome onto him. As he pushedinto me, I shoved him hard.Still laughing, he backed awayright into the path of a car backing outfrom a parking space. I froze. In that split sec-ond I could have yelled a warning, but I didnothing, and I don’t know why. That’s themoment I can’t get out of my mind. I watchedFrank’s body glance off the car. He lost his bal-ance and hit his head when he fell on the pave-ment. The next day Frank was dead.

After he died, my guilt, anger, remorse, and ahost of other emotions remained my albatross.I never wanted Frank dead. I wanted him to quitbothering me or, better yet, just disappear.After Frank’s death, blame and doubt tarnishedthe relationship with my boyfriend, and we splitup. I turned so far inward that most of myfriends stopped calling. The only activity thatgave me respite from my emotions was running,

and it soon became my drug and drink of choice.The endorphins from long runs put me in La-laland, and the fatigue from exercise took awaythe edge of negativity.

I was addicted to running for the firstyear after Frank’s death, but it began tolose its power over me when I didn’t havethe time or stamina to increase my weekly

mileage any more. Around that time,a friend introduced me to triathlon.

Three sports, three different workouts,three ways to produce endorphins and fatigue,three ways to sling that albatross off my neck. Ibecame a triathlon junkie. It took a bite out ofmy checkbook between upgrading equipmentand the cost of traveling and races, but it was

worth it. Triathlon gave me somepeace from the never-ending night-mare of my role in Frank’s death.

One Saturday a few weeks beforea race, I went on a long ride up the

coast. Bicycling solo as usual, Icame across a group ride with cyclists fill-

ing the bike lane, many riding two abreast andstraddling the lane line. Just as I reached them,they decided to stop at an intersection and waitfor stragglers.

TBD

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

Member Profile 5New Members 6TCSD Conversation 7Race Report 12

TCSD Cares Updates 14 Coach’s Corner: Nutrition 17Coach’s Corner: Bike 18Made with Kashi 19

INSIDE THIS ISSUE

2011MAY

MAY CLUB MEETING

TriNewsTRIATHLON CLUB OF SAN DIEGO

Thursday May 26th5:00 pm check-in begins

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

Location: La Jolla Shores

MAY AQUATHLON

May 14thSaturday, 7:00 am

MAY TRIATHLON

Location: Fiesta Island

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

ABy Barbara Javor

continued on page 6

Frank AdmissionA Tale of Fiction

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:TCSD-subscribe@yahoogroups.com

Publisher & Design/ProductionSprague Design, Dean Spraguedsprague@triclubsandiego.org(858) 270-1605

Editor Dawn Copenhaver dcopenhaver@triclubsandiego.org

Newsletter Articles and IdeasPlease send to Dean Sprague at dsprague@triclubsandiego.organd/or Dawn Copenhaver atdcopenhaver@triclubsandiego.org

Contributing Writers Sally Boettger, Richard Duquette,Esq., Barbara Javor, David Krosch,and Craig Zelent.

Newsletter Classifieds/AdsContact David McMahon at dmcmahon@triclubsandiego.org

Beginner Coaches Stephen Banister coaches@triclubsandiego.orgErin Hunter coaches@triclubsandiego.orgSteve Koci coaches@triclubsandiego.orgDean Rosenberg coaches@triclubsandiego.orgSteve Tally coaches@triclubsandiego.org

Bike Case Rentals Bob Rosen brosen@triclubsandiego.org (619) 668-0066

Bike Coach Andy Concors aconcors@triclubsandiego.org

Club Store Manager Michelle Panik mpanik@triclubsandiego.org (858) 733-0790

Creative Team Arch & Christy Fuston fuston@triclubsandiego.org

Expo Coordinator Anne Fleming afleming@triclubsandiego.org (760) 470-3947Dawn Copenhaver dcopenhaver@triclubsandiego.org (619) 867-2784Karl Johnson

GP Race Points (Aqua, Du & Triathlon) Your name here! We’re looking for volunteer(s)

Ironman Coaches Mike Drury Liam Thier imcoach@triclubsandiego.org

Membership Director Bethany Sotak bsotak@triclubsandiego.org

Newsletter Editor Dawn Copenhaver dcopenhaver@triclubsandiego.org

Newsletter Publisher Dean Sprague dsprague@triclubsandiego.org (858) 270-1605

Open Water Safety Officer Dave Huff dhuff@triclubsandiego.org

Public Relations Director Michelle Panik mpanik@triclubsandiego.org (858) 733-0790

Race Directors Ann Kelly akelly@triclubsandiego.orgBrian Wrona bwrona@triclubsandiego.org

Social Directors Lori Amonette lamonette@triclubsandiego.orgMark Kenny mkenny@triclubsandiego.orgKarl Johnson kjohnson@triclubsandiego.orgErin Merz emerz@triclubsandiego.org

Swim Director Mickey Murad mmurad@triclubsandiego.org

Swim Director, Open Water Your name here! We’re looking for volunteer(s)

TCSD Cares Steve Tally stally@triclubsandiego.org

Track Coach, UTC Jim Vance jvance@triclubsandiego.org

Track Coach, North County Mike Plumb mplumb@triclubsandiego.org

Track Coach, Winter Tom Piszkin tpiszkin@triclubsandiego.org

Web Administrators John Hill jhill@triclubsandiego.org

Buck Williamson bwilliamson@triclubsandiego.org

President Thomas Johnson tjohnson@triclubsandiego.org (619) 987-8822

Vice President John Hill jhill@triclubsandiego.org

Treasurer Wendy Harp wharp@triclubsandiego.org

Secretary Mike Plumb mplumb@triclubsandiego.org

Sponsorship Director David McMahon dmcmahon@triclubsandiego.org

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

MAY 2011

ARTICLES WANTED

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

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

SHOW OFF YOUR TCSDSpirt!Send your “TCSD Spirit” images to dsprague@triclubsandiego.orgto be considered for the club’s website and/or newsletter.

WWW.TRICLUBSANDIEGO.ORG3

4

TuesdayMay 31st, 6pm

TRIATHLON 101 &BEGINNERS’ MEETING

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

Contact:Questions or comments can besent to your beginner coaches atcoaches@triclubsandiego.org.

Location: TBD

SundayMay 22nd, 8:30am

REAL BEGINNERS’ BIKE RIDE

ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR

FOR THE LATEST EVENTS, UPDATES AND DETAILS.

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

The TCSD Real Beginners’ BikeRide (18 miles) takes place onthe 56 bike path and is a clubride where NOBODY gets leftbehind. If you can ride comfort-ably for at least 60 minuteswithout stopping (total ride time90 minutes) then this ride is foryou. Please have at least mini-mal cycling ability (can ride,shift, and corner your bike ade-quately). Be ready for a coupleof moderate climbs on the firsthalf of the ride. Beginners needhills too!

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

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

Contact:coaches@triclubsandiego.org orGordon sharksurfdude@aol.com

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

ThursdayMay 12th, 6pm

NEWBIE NETWORKINGMEETING

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

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

Non-members are welcome, noRSVP necessary!

Contact:Steven and Erin at coaches@triclubsandiego.org

Location: Moment Cycle Sportwww.momentcyclesport.com2816 Historic Decatur Rd. Ste 135San Diego, CA 92106(619) 523-BIKE (2453)map: http://tiny.cc/16b3l

UPCOMING CLUB EVENTS

TCSD Beginner Triathlons

Dates: June 18, July 16, andAugust 13

DistancesSwim: 300 meters Bike: 7 milesRun: 2 miles

Location:Glorietta Bay, Coronado

TCSD Aquathlons

Dates: June 23, July 21,August 18, and September 15

DistancesSwim: 1000 meters Run: 3 miles

Location:La Jolla Shores

APRIL TCSD MEETINGS, CLINICS, RACES & RIDES

MAY 2011

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

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

Thanks!

5

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

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

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

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

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

2816 Historic Decatur Rd Suite 135.

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

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

6:00 PM The 56 Beginner Brick • Location: 56 bike and run path (meet at Clews Ranch parking lot,

space permitting) just south of 56 ramp on Carmel Country Rd.

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

Year round. Contact: Dave Krosch, davekrosch@yahoo.com

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

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

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

6:00 PM Track Workout • Location: UCSD track • Contact: Tom Piszkin, CoachTomP@cox.net

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

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

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

Friday6:45 AM Ocean Swim in Solana Beach, in the water at 7AM. • Location: at Fletcher Cove

(I-5, to Lomas Santa Fe west)

6:00 PM Ocean Swim • Location: La Jolla Cove. March thru October.

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

(Hwy 101 & 15th st.)

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

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

CHRIS LILESNickname: TopherMember since: 2010

MEMBER PROFILE

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

Age Group: M45-49

Status: Single.

Occupation: Computer geek.

When not training, I enjoy: Lots.Martial arts, Restoring my 1965Land Rover, sailing, gardening,lifting weights,brewing beer,archery.

Favorite Local Restaurant: BoardwalkCafe, in PB for breakfast.

Before I Became a Triathlete: I played Beach Volleyball.

My first triathlon: Mission Bay,some where around 2002.

Favorite Segment (swim, bike orrun): Bike, ‘cuz I get to sit down.

Favorite Event/Tri: TCSD Aquathlons.

PR/Best Race: Dont care, not thatcompetitive.

Pre/Post event ritual: Eat, Excedrin.

Can’t Race Without: A wetsuit. I getcold easily.

Best Advice: Get wet before theswim.

Most Embarrassing or DisastrousMoment: Missed a loop on therun. No markers and staff was taking a break.

My Equipment:Wetsuit: Ironman Bike: KHS FliteRunning Shoes: Asics

Equipment Wish List: Speedplaypedals.

Favorite Thing(s) About TCSD: Free race events.

6MAY 2011

continued on page 7

WELCOMENEW TCSD MEMBERSGil Alfaro

Amanda Allen

Antonette Antonio

Linda Baltes

Asaf Benhaim

Magdalena Biller

Vanessa Brumer

Devin Callahan

Kent Campbell

Christian Carlson

Dennis Cashen

Stacy Caster

Travis Chamberlain

Heather Chamberlain

Patrick Coyne

John Davis

Patrick Duffy

Edith Felix

Michael Ferree

Jessika Fessenden

George Foster

Jennie Franck

David Gilbert

Carl Glass

Cesar Gonzalez

Margaret Gross

Paul Hatala

Talia Herman

Todd Hilts

Mark Johnson

Samala Johnson-Dawson

Michael Johnston

Eric Jones

Brandi Jurasevich

Mark King

Karen Knox

Eamon Kuklok

Ashley Mahaffey

Patrick Mahoney

Rene Manatt

I growled at the group of about thirty ridersblocking the route as I slowly pedaled past themwhile cars whizzed by on my left at fifty milesper hour. A car trying to turn right honkedrepeatedly at the cyclists who filled the turnlane, and that rattled my nerves.

I continued across the intersection and saw asolo rider about a hundred meters ahead. A driv-er in a yellow muscle car gunned his engine ashe passed me. I figured he was ticked off at thecyclists back at the intersection who wereblocking traffic, and he was taking out hisaggression on his car. In the next few seconds,my irritation turned to horror. The yellow cardrifted into the bicycle lane and seemed to bedrawing a bead on the solo rider ahead. I yelleda warning and pedaled furiously, knowing Iwould lose the race. I saw the car clip the riderand continue at high speed as the cyclist wentdown hard. By the time I reached the rider, thehit-and-run driver was out of sight.

I jumped off my bike before it stopped rolling.The man’s left thigh was a crimson mess ofripped shorts and torn flesh. Laying on his rightside on the edge of the road, the rider tried tofree himself from the bike, but both shoes were

still attached to the pedals.“Let me help you,” I said as I watched flow-

ing blood pulse from his thigh. Instead of try-ing to undo his left foot from his shoe and bike,I used both hands to put pressure on the gap-ing wound to staunch the flow. With blood flow-ing so freely, I feared the gash had torn throughto an artery or vein, and stopping the bleedingwas my first priority.

I barked orders at someone in a car who hadpulled over. “Call nine-one-one. Get me a towel.Give me a belt or something to use as a tourni-quet.” Another passerby stopped and gawked.“Take his feet out of his shoes so we can movehim to get his legs free of the bike.” I contin-ued pressing the wound on his leg as hard as Icould, heedless of his blood on me.

During the commotion, the man tried tospeak. “Tell Sheri I love her. Tell my kids Noeland Krissy I love them.” His voice was so quietand raspy that I couldn’t be sure that’s what hesaid.

When the group of cyclists pedaled by, Iglared at the leader for a moment. I continuedbarking orders at people who had stopped to

A Frank Admission, continued

continued on page 24

WWW.TRICLUBSANDIEGO.ORG7

Craig: What was yoursports background beforetriathlon?

John: As a kid I wasn’t avery good athlete so Ididn’t participate in toomany sports for very long.In high school I did wellacademically but didn’t domany extracurricular activ-ities. My history teacherwas also the cross countrycoach at the school. I feltcomfortable with him as ateacher and still had astrong desire to participatein sports so I started run-ning on my own during thesummer after my junior yearin hopes of joining the crosscountry team. Fortunately theteam was composed of kids who all workedclosely together and were very supportive ofeveryone. It was a struggle to just finish a work-out with them at first, but soon it became eas-ier. I think I often ran as fast in the workouts asI ran in races. This was my senior year in highschool, so after the track season my short intro-duction to endurance sports looked to be over.

I had enjoyed competing so much that I real-ly wanted to continue doing so in college. Iwent to Pomona College which is a small liberalarts college on the edge of Los Angeles County.Being small, and Division III, most of the sportsteams were open to anyone. I tried runningcross country my freshman year. I finished theseason but the combination of daily seconddegree smog alerts and a much more competi-tive atmosphere meant that I knew I wouldn’treturn for a second year. By this time I wasn’tafraid to jump in over my head and was used tobeing at the back of the pack. I took a recre-ational swimming class my sophomore year. Ienjoyed swimming, and like high school, I

founda coach who was willing to push me eventhough I wasn’t going to be a great swimmer.Penny Dean coached the women’s swim teamwhich was one of the top Division III programsin the nation. She was also a graduate of theschool and had set the world record for crossingthe English Channel. I didn’t want to let herdown so when she asked if I wanted to swim inthe morning with the women’s team I said sure.Going from a few hundred yards to an 8000 yardworkout was probably a bit much at first, but Icould struggle through in the slowest of slowlanes. After a few weeks I realized that I reallywanted to compete but that swimming probablywasn’t the best choice. I thought I’d try runningtrack my last two years.

Penny asked me to come talk with her afterone of the morning workouts and asked if Iwanted to be the team manager. I enjoyed com-peting so I told her that I wanted to competethe next year rather than be manager. And that’swhen the miscommunication happened. I wasn’t

TCSD CONVERSATION WITH: John Hill I had the chance recently to sit down and talk triathlon with TCSD Vice President, John Hill. Please join me as we get to know this greatguy who has played a key role in making our club the bestin the world.

continued on page 8

NEW MEMBERS, cont.Lynne Mathison

Janine McCullough

Brady McFarland

Sean McMahon

Thomas McNamara

Jordan Meltzer

Jeana Minner

Giovanna Nakamoto

Susan Norman

Nathaniel Panis

Spencer Parikh

Joseph Perez

Jeffrey Perham

Jeannie Pham

Joel Phillips

Dori Platt

Rich Ramirez

Vanessa Redigulo

Charles Rees

Evelyn Rosado

Renata Sahagian

Miguel Sanchez-Navarro

Rebekah Saxon

Dan Schulte

John Shepherd

Katri Sjoblom

John Slinger

Terry Smith

Bill Stamos

Ari Szmuilowicz

Cassandra Thompson

Krassimir Tzonov

Jason Waiton

Ben Weinbaum

Matthew Wesenberg

Barbara Westlake

Karen Whitaker

Tyson Williams

Ronald Zuccaro

By Craig Zelent

John on the path in Seaport Village, San Diego International Triathlon.

8

clear that I wanted to run track NOT swim.Before I could explain myself she had picked upthe phone and called the coach of the men’sswim team. She told him that I would beswimming with himnext year. And that wasthat. Rather thanexplain the mix up I letit stand and thought Icould clear things uplater. But I never did, sowithin a few weeks I wasa member of the men’sswim team as a Junior incollege with no back-ground in swimming.Worse still, everyone onthe swim team was on thewater polo team as well soyou could participate incoached swim workoutsduring the fall season. Ihad never picked up awater polo ball - I hadbarely picked up a baseballby that point in my life.Pomona had a good waterpolo team and started theyear off against teams likeStanford, Berkeley, and UC San Diego. Needlessto say I didn’t travel to any of those games orget within 100 yards of the pool. However, I didhave to play in at least one game the coachthought, so when the Sagehens (yes, our mas-cot is a desert chicken) hosted the CalTechBeavers at our campus pool (which wasn’t a“deep” pool for water polo) I sat on the benchready to play. I was put in the game for abouttwo minutes, did absolutely nothing useful, andspent the rest of the game trying to figure outthe rules.

I swam for two years and managed to set aseason or lifetime best at every meet I compet-ed in. I definitely wasn’t fast, but I did enjoythe experience immensely. It was really hardmaking it through the winter workouts wherewe’d do 6K yards in the morning and then 10K-12K in the afternoon. I swam breaststroke inthe meets since we didn’t have anyone else onthe team who swam that stroke. In addition, I’d

swim the 200IM and 100 and 200 free. You canonly fall behind so much in those events. But Idid manage to get my 200 free time to a

respectable number andwas allowed to swim onour B relay at the confer-ence meet. We finishedthird. My senior year wasalso the year that theNCAA added a 200 med-ley relay for somemeets. I was able tolead off breaststroke thefirst time the event wasswam at the school,and technically, heldthe school record inthe event for a fewweeks. I made thecoach put the recordup on the board by thepool since I knew if hewaited too long Iwouldn’t make it upthere.

After college Itaught at a prep

school in Connecticut, SuffieldAcademy, for a few years and coached

cross country, track (distance runners), and theJV swim team.

Craig: How did you find yourself becoming atriathlete?

John: In 1986 I competed in my first triathlon.It was a run, bike, swim event since the swimwas in a pool. I think the distances were 5K,15K, 200M. I enjoyed it, but I didn’t really havea desire to do another one. After moving to SanDiego and working for a few years I thought Ishould get off the couch and stop watchingNASCAR every weekend. I thought I’d try to runa marathon - that seemed like a really difficultthing to do and I like challenges. I spent sometime training for the Carlsbad Marathon and fin-ished it in about 4 hours. Afterwards, it was abit of a let down since there didn’t seem to bea clear path of what to do next. I wasn’t toointerested in just running marathons. That’swhen I met someone at a local shoe store who

TCSD Conversation, continued

MAY 2011

John with sons (on left) Max and Alex.

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told me about triathlons and TCSD. The Carlsbad Triathlon wascoming up in a few weeks so I signed up. This was 1998. Eventhough I swam in a surfing wetsuit and rode an old Schwinn bike,I had a blast. I proceeded to sign up for three or four races rightafter that. By the time the Mission Bay Triathlon came around Iknew this is what I wanted to do. I joined TCSD and signed up forIronman Florida in 1999. I finished Florida, and even though Iswore at the time I wouldn’t do another Ironman, I finished IMLake Placid in 2006 and am getting ready for IM Coeur d’Alene thisyear.

Craig: What roles have you held within the Tri Club?

John: When I first joined the club I would go to the meetings andthe track workouts regularly. I’m quiet and shy so I didn’t interactwith too many people. Then one day I saw Jim McCann at the PostOffice. He had a stack of newsletters to stamp and asked if I wouldhelp. I was surprised he recognized me from the track and I spentthe next half hour stamping newsletters. That was about all I didvolunteer-wise until I pestered Dean Rosenberg into letting meput together a Classified Ad application for the club’s website. Ihad recently sold my software company and was working fromhome as a consultant. I thought it would be something useful andI wanted to become a part of the organization. I did that, and inmy mind, it has become one of the more successful parts of the

website. Dean was looking for someone to take over the websiteand asked if I would do it. I said yes. But in all honesty, I didn’tdo much on the website at that time. Lynn Trimble did a hugeamount of work to keep the site up to date and was really the“webmaster” for much of that time.

Since I had joined the club we had never had anything exceptcycling gear and tri gear available for sale. I wanted a sweatshirtwith the club’s logo and thought our growing membership wouldwant them as well. I told Jim I’d buy the shirts and the club couldpay me back as they were sold so it wouldn’t be a big expense. Idid that and put together the online store on the website to sellthe gear. What I didn’t realize at the time was that selling the gearmeant I had to pack and ship the gear as well. It also meant thatI eventually had inventory of all our cycling and tri gear so wecould sell that in the store as well. I really didn’t participate tooheavily until Brian Long stepped into the president’s role. He wasthe perfect person to take over but I felt a bit bad since I knewhe was starting from scratch. He and I were friends since hehauled the gear around to the meetings and we’d get together soI could replenish inventory every so often. I knew that I wantedto be much more active to help move things forward.

After Dave Huff resigned as Vice President, Brian asked if I’dstep in and I did. That was about two years ago. Since then I’ve

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continued on page 10

10

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MULTISPORT

continued on page 11

MAY 2011

added the race timing, chip management, mem-bership card printing and website maintenanceto that job. My goal this year is to start unload-ing these tasks.

Craig: How do you suggest that people getinvolved in the Tri Club?

John: There really isn’t a clear answer as to thebest way to get involved in the club. Certainlywalking up and asking if anyone needs help atan event is the easiest way. I think we some-times take the volunteer nature of the club forgranted but there are many members who arenew or don’t participate in too many events anddon’t realize that everything we do is run byvolunteers. The volunteers don’t necessarily signup ahead of time - everyone just shows up andstarts working. Beyond that I think it’s impor-tant for people to realize that everyone’s time islimited. As a result the people who are proactiveand able to accept responsibility are always indemand.

Craig: A lot goes into putting on our Club races.In my 20+ years of membership, I’m sure I’veraced over 100 Club races. I really appreciate allthat our volunteers do for us. What would youlike to share with our members about putting ona Club race that most people would not know?

John: Club races are big events and require a

large amount of work. They are real races and Ithink everyone that participates in them wouldagree that they have real value. I’m sure I speakfor everyone involved in the races when I saythat our goal is to not just equal but to exceedwhat is available at other local “paid” races. Itwould take many pages to accurately explainhow much work goes into each race. BrianWrona, Ann Kelly, Dawn Copenhaver, and all thevolunteers necessary for registration, setup,teardown, photographs, etc. make a huge dona-tion to the club with every race. Lynn Trimblewas the person that started the club down thepath to electronic timing by organizing the sys-tem based on the Palm PDAs. This was far moreaccurate than writing things down by hand, butstill required a lot of volunteers and required alot of manual work to merge the timing datawith the paper registration sheets. He lookedinto chip timing but it was a huge expense andthe club never had the funds available to makethat purchase.

With our current timing system I need tobuild chip packages a few days before the raceso that people who have purchased their chipsonline can pick them up at the registrationtable. This involves scanning each chip, num-bering it, entering it in our chip database andthen adding it to the package that’s given out

TCSD Conversation, continued

WWW.TRICLUBSANDIEGO.ORG11

Pulse Endurance SportsContact: Mike Drury/Liam Their1020 A-2 Tierra Del Rey,Chula Vista, CA 91910(619) 656-5222www.pulseendurance.comDiscount: 10-15% off.

The Triathlete Store14037 Midland Rd Poway, CA 92064www.TheTriathleteStore.com(858) 842-4664www.TheTriathleteStore.comDiscount: 10% off CODE: Availableon TCSD Member Discount web page.

BreakAway TrainingContact: Felipe Loureiroemail: felipetri@hotmail.comwww.breakaway-training.comDiscount: Discounts on groups workouts.

Energy Lab TrainingContact: Trevor Kingemail: ftrevorwking@yahoo.comwww.energylabtraining.com

The Fit Stop Human Performance LabContact: Ken Nicodemus(760) 634-5169 kjnico@roadrunner.comwww.fitstop-lab.comDiscount: 25% off select testingservices.

SPONSORS OF TCSD

COACHING & FITNESS

continued page 12

Representing Bicyclists is not just my job…

Helping San Diego athletes since 1983.

…It’s my passion! As an experienced cyclist and triathlete,

including 2 Ironman triathlons, proud sponsor of

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at the race. The daybefore the race all theequipment has to beunpacked and charged.The three timing boxes,battery for the clock,laptop, printer and videocamera all need to havetheir batteries charged.After it’s charged every-thing is packed in thecar. The amount of equip-ment has grown quite abit and amounts to a fewhundred pounds of gearthat’s separate from therace equipment. Theevening before the race all the registrationsheets are printed out so that they’re ready forthe next morning. At the race everything isunpacked, set up, torn down and packed. There’sa lot of packing and unpacking of the equip-ment. After the race all the timing mats need tobe unpacked and spread out so that they can beswept and dried. It takes 6-8 hours for the wetmats to dry. After that they are packed againand stored until the next race.

This is a lot of work, but it has reduced thenumber of volunteers necessary for timing whileincreasing the accuracy and timeliness of theresults. At many races it’s possible to set up theequipment, participate in the race, then break it

all down. A by-product of the tim-ing system is theability to auto-matically cut upthe video seg-ments for eachfinisher and havethose available inthe results aswell.

Craig: Your chil-dren have gotteninvolved intriathlon. How

did your kids getturned on to do this sport?

John: My older son really enjoys the club. It’s afriendly and unique environment. I think heenjoys participating in something that isn’tdone by all the other kids at school. LittleLeague, soccer, and other team sports becomevery competitive at a very young age. Intriathlon you don’t have to compare yourself toeveryone else - you can just monitor your ownprogress and enjoy the sport. I’m glad AndyConcors has been coordinating the kids programfor the club. I think that program will reallyblossom once we start to get a good core groupof kids who enjoy the sport.

continued on page 20

Gretchen, John’s wife, with Alex and Max after one of TCSD

youth triathlons.

Sally BoettgerAge Group: F35-39International Distance

While standing on the beachwaiting for my wave start tothe SuperSeal Triathlon, I’mconsumed in thoughts. Icould get in the water towarm up, but… nah, it’s a1500 meter swim, that’s thebeauty of longer races, Idon’t have to warm up.Well… you should warm-upfor an Olympic distancerace, but I’m a wimp in coldweather, and today’s wateris threatening to be cold (Ihaven’t felt it yet, but itlooks cold). I’ll just dealwith it during the raceand no time sooner.Instead I’m miserable,consumed with badthoughts about this race. Don’t get me wrong,the SuperSeal did nothing to upset me, thisnegativity is all me. I am SO not looking forwardto this race! The point of registering for TheSuperSeal was to keep me motivated to stay inshape during winter! Oh how I tried to moti-vate, there were several occasions that my alarm

went off at 4:30am for an early morning work-out. But when the alarm actually went off, I

turned it off, rolledover in favor of anextra hour of sleepinstead of an hour oftraining. I’d tellmyself, I’ll go afterwork for sure! Thework day would comeand go and on my wayto workout, I’d findmyself thinking some-thing like, ”it’s too,(insert any excusehere), me to go swim/bike/run right now, I’lljust skip it for today.”

This pattern contin-ued throughout the win-ter. Luckily I had theweekends, so I havebecome the WinterWeekend Warrior

Triathlete, which is my only saving grace. Oneweek before the SuperSeal, rain was in the fore-cast! Oh Joy! Not only do I get to suffer throughthis race because of my lack of fitness, I’m alsogoing to get rained on in the process. Daysbefore the event the weather was threatening to

12

MAY 2011

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Sergio Borges X Training(858) 558-1337sergio@sbxtraining.comwww.sdxtraining.comDiscount: 15 to 20% depending ontraining program.

Training Bible CoachingContact: Jim Vancewww.trainingbible.com(619) 886-3227jvance@trainingbible.comDiscount: $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.

SPONSORS OF TCSD

continued on page 13

RACE REPORT: SuperSeal Date: March 27th Location: Coronado, CA

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TriPower MultisportContact: Mike Plumbtripower2000@msn.com(760) 420-8032www.tripower.orgDiscount: Start up fee waived, referto TCSD Member Discount web page.

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

CompexContact: Charlie Wrightwww.shopcompex.com

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

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cancel the swim. Hmmm, I thought, normally I’dbe ticked off about that, but since I have onlyswam five times since November, maybe aduathlon isn’t such a bad thing!

Saturday before the race the swim was stillquestionable, but it was looking like the swimwould happen. I soaked my wetsuit in the tubso I wouldn’t tear it trying to put my out ofshape body into a wetsuit I bought when I wasin prime Ironman form! Thanks for the tipEmilio!

Back on the beach, still waiting for my swimstart (you see, the Seal Sprint started first, andthe Olympic started after, so we had a long waitfrom the time transition opened, to the time weactually got to start the race. This was too muchtime for me to deteriorate in my negativity.Please don’t do as I do, I know the power ofpositive self-talk, I knowexactly what I should bedoing, but I’m caught upin a vicious circle of nega-tivity right now. 18 weeksago, I was toeing the lineat Ironman Arizona, in thebest shape of my life, I wasempowered by The Ironman,and today, well, today Idon’t feel like that same per-son.

Mike Reilly was at TheSuperSeal today, he started usoff in the swim. If you’re newto triathlon, remember thisname, Mike Reilly, he is ‘TheVoice of Ironman’. Every personthat completes an Ironmanget’s greeted by Mike Reilly atthe finish line with, “SallyBoettger, YOU are an Ironman”. Well, he saysyour name instead of mine, but you get the pic-ture. For some strange reason when they hand-ed the microphone off to Mr. Reilly, I felt theneed to confess, ‘Forgive me Mr. Voice ofIronman, for I have let my fitness go by thewayside this winter.’

Still waiting to start, when you’re older youget to wait even longer, did I tell you this is mylast race in my thirties? My 40th birthday is lessthan three weeks away, but that’s a differentstory. The sun is starting to shine, and it’s mak-ing out to be a beautiful day, I’m starting to

feel better about this. I’ve changed my attitudeand decided this is purely a training day for me!Oh, but wait, I don’t have many races lined upin 2011 yet, so I’m not exactly sure what I’mtraining for, but now that I have the mindsetthat it’s a training day the pressure is off. Whenyou go into a race with this attitude, this givesyou a great excuse if you aren’t in top form! I’mstill annoyed with myself for not keeping my fit-ness; I really wanted to have a great last race inmy 30’s. Oh well, it is what it is!

Finally we get to start. The waves were coed,and I liked that! It’s a little reminiscent of anIronman start with a scrum at the very begin-ning, but not too stressful. The water was nottoo cold either, and with the neoprene cap, it’scomfortable in here. The first hundred was head

up swimming, last race I gotkicked in the face and fin-ished with a black lip…doesn’t make for a pretty fin-ishers photo! The second100 had us turning into thesun; I wish I had thoseshaded goggles that wereback in transition. Now myswim fitness is cominginto question. Oh howsore the arms are, am Igoing to be able to finishthis swim? Another hun-dred in, and luckily I set-tled in and didn’t hurt asbad as I had earlier,whew, I can finish thisswim. I inadvertentlystarted to make a

break for it to swim across the bay,but the lifeguard caught me and directed meback on course. The second half of the swim wasmuch better once I could see, and I came out ofthe water with no problems, I looked at my timeand thought, ‘Not bad’. Out of the water,stripped off my wetsuit (I really like wetsuitstrippers, this do it yourself stuff is hard work),and headed under the tunnel to transition. Thefeet were numb enough that the longer transi-tion run didn’t hurt.

Speaking of transitions, I think it’s time weall get on the same page of how to set our stuffup in transition. Through the years, I’ve noticed

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What is Retül? 3D Real Time Motion Capture Bike Fit System.

SpinScan value is an efficiency rating of one’s pedaling technique.

Have You Been Retüled Yet?

Know your SpinScan value?

Call today or email to set up your FitForPower Session.

A FitForPower bike fit session is one of the most cost effective ways toimprove performance and prevent injury! The Lab offers three different fitting options to meet your budget and needs. Our PedPower session willteach you proper and efficient pedal techniques.

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14

continued on page 15

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

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

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

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

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

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

Zoot Sportswww.zootsports.com

SPONSORS OF TCSD

Clothing with a purpose

TCSD Solana Beach Training Program StillOpen to Applicants

For complete details, and to read about TeamSolana 2009 and 2010, go to www.tcsdcares.orgor contact the Training Team at stally@triclub-sandiego.org.

Another Bike RaffleBrian Long (Sea Coast

Exclusive Properties andQuintana Roo are teamingup again to raffle off anew 2011 QR Seduze orwomen’s specific Dulcetriathlon bike benefiting TCSD Cares.

Tickets are $5 each or five for $20and will be available at all club meet-ings, expos at the TCSD booth and otherevents. The winning ticket will be drawn at theTCSD Solana Beach Triathlon, July 24th) andthe winner need not be present (though itwould be cool if they were).

Applications Being Accepted For The 3rdAnnual Dave Martin Award

This award is meant to provide $1,000 of

direct educational support (tuition, etc.) todeserving candidates that especially reflect thespirit of TCSD member Dr. Dave Martin, whowas tragically killed in 2008.

The award will be given out at the TCSDSolana Beach Triathlon on July 24th, 2011.The deadline for review this year’s award is

July 3rd, 2011. For more information, visit

www.tcsdcares.org.

PedPowerPerform Lab / TeamSolana Sweepstakes

Every paid member ofthe 2011 TCSD Team

Solona Training Program is eligi-ble by submitting a brief bio about yourselfand why you joined this year’s training team.Pretty simple.

Winners will be selected based upon themost creative, heart warming, funny, sad, orenlightening story.

For more information, rules and prizes, visitwww.tcsdcares.org.

TCSD CARES: Updates

MAY 2011

updates

www.PedPowerPerformLab.com

WWW.TRICLUBSANDIEGO.ORG15

NUTRITION

WetsuitRental.comwww.Wetsuitrental.com

FRS healthy energyContact: Ryan Keck www.frs.com

Fuel Factor NutritionContact: Kim Mueller(858) 337-3612kim@Fuel-Factor.comwww.Fuel-Factor.com

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

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

Power Barwww.PowerBar.com

SPONSORS OF TCSD

continued on page 16

usa

16

Beyond 20Contact: Thomas Johnsonwww.Beyond20.com

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

Competitor Magazinewww.competitor.com

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

Gomez LawContact: Laura Sasakilsasaki@thegomezfirm.com(619) 237-3490, (760) 585-6014www.thegomezfirm.com

SPONSORS OF TCSD

continued on page 17

MAY 2011

In an attempt to escape responsibility for abicycle injury claim, insurance companies com-monly argue that you, the bicyclist, assumedthe risk of injury by hopping on your bicycle.They argue this assumption of risk in threeways, some of which canbe less than fair.

Written ReleaseThe most typical way

insurance companiesargue assumed risk isthrough a written releasethat expressly identifiesthe risks associated withbicycling (like collidingwith other bicyclists dur-ing a race or sliding outwhile coming around acorner). However, if therelease is vague orambiguous about thesedangers, then it is invalid, as ambiguities areinterpreted against the drafter in accordancewith the law (California Civil Code, Section1654).

The scope of the release must also be clear; ifthe release attempts to claim a risk not typical-ly associated with bicycling, it may also beinvalid. For example, a written release wouldn’tnormally be applicable to an athlete who wasinjured by defective products or equipment, aperson not directly involved in the injury, or ifa volunteer lets a car on the race course and ithits a racer.

Unfortunately, insurance companies don’tneed a written release to claim you assumed therisk of injury while bicycling--they can assertprimary and secondary assumption of risk with-out a written release.

Primary Assumption of RiskPrimary assumptions of risk are the lawfully

asserted risks inherent in a sport—risks likeencountering ice while snow skiing or racingbicyclists taking turns too fast.

It is the popular opinion that if the courtswere to award compensation to athletes injured

by these inherent risks, they would be deterringvigorous recreation and competition among par-ticipants, altering the face of the sport forever.

Secondary Assumption of Risk. Secondary assumption of risk, however, is

completely differ-ent. This is akin to“ c o m p a r a t i v efault,” which iswhat happenswhen the fault isallocated based onthe degree of riskin the conduct. Forexample, a bicy-clist riding a poor-l y - m a i n t a i n e dbicycle that failedmay be more “atfault” than a bicy-clist riding a well-

maintained bicycle. The injury sustained by theformer bicyclist weren’t due to the sport of bicy-cling, they were due to the negligent risk-takingof the bicyclist.

Bicyclists are, in general, aware that theycannot do what they love without enduring alittle risk. However, bicyclists should alsoremember that responsibility is a two waystreet: it is the cyclist’s responsibility to ridedefensively on a well-maintained bicycle, but itis the insurance industry’s responsibility toaccept their share of fault without the legalspin.

Perhaps the best advice… Know your rights,ride safe, and, if injury should occur, hire anexperienced trial attorney to help you keep itfair.

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: rduquete@911law.com, web:www.911law.com.

IT’S THE LAW: Race Waivers & Your Risks ExplainedBy Richard Duquette, Esq.

PROFESSIONAL SERVICES

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MHS WorksContact: Matt Sparksmatt@mhs-works.com(619) 756-3756www.mhs-works.com

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Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132Contact: Keith Benline keith@robertautoservice.comwww.robertsautoservice.com Discount: 10% to $100

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

Clearview Eye & Laser Medical Cntr.6255 Lusk Blvd, Ste #100(858) 452-3937oriana@clearvieweyes.comwww.clearvieweyes.comDiscount: 20% off, refer to TCSDMember Discount web page.

SPONSORS OF TCSD

continued on page 19

WELLNESS

Contracting muscles produce the force neededto propel you forward, whether that’s throughwater, on the bike, or on foot. But those work-ing muscles alsoproduce internalheat that mustbe dissipatedquickly in orderto avoid over-h e a t i n g .Sweating is amechanism for ridding your body of heat,but it causes you to lose the very same flu-ids and the electrolyte sodium that you needin order to remain hydrated. Dehydration isthe single largest contributor to fatiguewhen training or racing, and it impacts yourperformance when you lose just 2% of yourbody weight due to fluid loss. For a 150-lb(68-kg) triathlete, a 2% weight loss equatesto just 3 lbs (1.4 kg). Training and racing, espe-cially in the heat or humidity, can easily resultin losses exceeding this 2% threshold. Makingmatters worse, your sense of thirst during exer-

cise doesn’t kick in until well after you’re dehy-drated and already suffering the consequences.Fortunately, dehydration can be avoided, but it

requires adhering to a disciplinedhydration plan before, during,and after training and racing.

Article courtesy of PowerBar’s TriathlonPlaybook-Triathlon.

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Dehydration is the singlelargest contributor to fatigue

when training or racing.

18

MAY 2011

Every big event sees thesame common problemswhich are essentially veryminor but in the lead upto an event they createhavoc and unrest.

If you are travellinginterstate, ensure youhave a checklist when packingyour bike and all components that accompanyit. The process of a checklist is important. There is nothingworse than leaving the seat and seat post to your beloved bike athome as finding a new one at the race site is going to be poten-tially difficult if not impossible.

One thing you can usually find in the event of a problem is tech-nical people to assist, whether it is the local store or a tech savvycompetitor. What is more challenging is finding parts and acces-sories to suit, particularly as bikes are becoming technical with pro-prietary components.

Here are a few “get out of jail” free cards that should be in everyathlete’s bike kit for when they go racing - either internationally,interstate or even the local as it’s almost always the same problems.If you can’t afford the spares, you probably can’t afford to race!

Essential Spare Equipment to Take:1. Derailleur hanger2. Seat post binder3. Inner cables (brake and gear)4. Cleats5. Tires and tubes6. Spare spokes and nipples (specific to your wheels)7. Chain and chain pins

Essential Tools for Your Race Day:

1. Torque wrench2. Cable cutters3. Allan keys4. Pedal wrench5. Electrical tape and Duct tape6. Spoke key to suit your wheels7. Chain breaker

It is cheaper to spend a few extra dollars on spares you may neverneed than to pour in hours of time training and the expense of raceentry and travel only to be sidelined for a simple part you couldhave taken with you.

This article adapted/modified from www.Trizone.com.

COACH’S CORNER – BIKE: Travelling with yourTriathlon Bike - 7 Essentials the Pros do ThatYou Can To

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

Gordon & Weiss Vision InstituteContact: Cindy Haskell(858) 455-6800www.gordonweissvision.comDiscount: 15% off, refer to TCSDMember Discount web page.

Foundation Health and Performance5670 El Camino Real, Ste. FCarlsbad, CA 92008MichaelShannon@FoundationCarlsbad.com(760) 602-0262www.FoundationCarlsbad.comDiscount: Refer to TCSD MemberDiscount web page.

Function SmartContact: Gino Cinco10803 Vista Sorrento ParkwaySan Diego, CA 92121(858) 452-0282gino@functionsmart.comwww.functionsmart.com

Paul Gamache, L.Ac.7855 Fay Ave, Ste. 290La Jolla, CA 92037paul@LetPaulHelp.com(858) 459-5900www.LetPaulHelp.comDiscount: 20% off comprehensive services.

SPONSORS OF TCSD

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This stunning, fragrant fruit soup will wow yourguests and is so easy to make! With a potpour-ri of seasonal fresh fruit, ginger, yogurt, herbs,and even Earl Grey tea, it’s a chilled wonder.

Makes 4 servings.

Ingredients1 ripe organic peach1 organic plum or pluot8 organic Bing cherries, halved & pitted1 ripe organic apricots6 ripe organic blackberries1 cup organic agave syrup2 cups water2 oz. chopped fresh ginger½ oz. natural Earl Grey tea1 organic lemon, zest peeled wide strips8 oz. organic low-fat plain or vanilla yogurt1 oz. fresh mint, chiffonade1 oz. fresh basil, chiffonade4 Kashi® TLC™ Oatmeal Raisin Flax chewycookies

DirectionsHalve peaches, plums/pluots, apricots and cutinto quarter-inch slices.

Halve the cherries and blackberries. Set asideall fruit.

Combine agave & water and bring to a boil(make a syrup). Once it comes to a boil, turn

off the burner and add the ginger, tea andlemon zest strips. Allow to steep 15 minutes.Strain the “soup” in strainer and chill in therefrigerator.

Combine the chilled soup with the fresh fruit,top with chiffonade of mint and basil and tossto combine ingredients.

Serve with fresh yogurt and cookies.

IngredientsAmount Per Serving: Calories 340, Fat Cal. 60, TotalFat 6g (9% DV), Sat. Fat 1g (5% DV), Trans Fat 0g,Cholesterol <5mg(2% DV), Sodium 120mg (5% DV),Total Carbohydrates 65g (22% DV), Fiber 6g (24%DV), Sugars 49g, Protein 6g, Vitamin A (6% DV),Vitamin C (50% DV), Calcium (10% DV), Iron (4%DV). Percent Daily Values (DV) are based on a 2,000calorie diet.

Made with Kashi: Chilled Ginger & Lemon-Bergamot StonedFruit Soup Served with Yogurt and Kashi™ TILIA® Cookies

20

MAY 2011

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

4653 Carmel Mountain RoadSan Diego, CA 92130torreyhillsdc@aol.com(858) 481-1422www.livingwelldr.com

UCSD Sports MedicineContact: Robyn Stuhrrstuhr@ucsd.eduwww.health.ucsd.edu/sportsmed

SPONSORS OF TCSD Craig: You and Brian Long are putting on theTiki Swim event. What is that event and howcan people enter?

John: The Tiki Swim was an idea that Brian Longhad as the first leg of an Ironman distance racethat’s broken up into three individual racesspaced 4-6 weeks apart. There are plenty of cen-tury bike rides and marathons, but few if anyopen water swims at the 1.2 and 2.4 mile dis-tance. He proposed the swim to the OceansideChamber of Commerce as part of their HarborDays celebration and they thought it was a goodidea. The swim will start at the Oceanside Pierand go back along the coast to the harbor. Itwill finish at the boat ramp where the IronmanCalifornia swim finishes. Going in that direc-tion, the swimmers will benefit from the tidegoing in their direction. The 1.2 mile swim willstart north of the Pier.

Besides offering a place for triathletes andopen water swimmers to compete together, thisrace will be the first leg of TriFuzion - the virtu-al triathlon. I think TriFuzion will be a great wayfor a triathlete to finish their first Ironman dis-tance race without having to do all the trainingnecessary to finish it in one day. As a steppingstone to a one day event it will be beneficial,but it will also be popular among people tryingto assess their best possible time for all threeevents.

Craig: Imagine that you are in your rockingchair reminiscing about the Tri Club. What aresome memories that give you the most pride inbeing a TCSD member?

John: There are quite a few events that standout in my mind. Some of which will probably becoming up in the next year. However, the firstfew years of the La Jolla Aquathlon’s alwaysbring up happy memories. Being able to race inthe evening, then eat and watch the sunset,made those races nearly perfect. Particularlywhen my kids came and were able to play in thesand.

Craig: What is your favorite benefit of your TCSDmembership?

John: The easy answer here is that I enjoy allthe support and work provided by the volun-teers. We have such a great resource at our dis-posal - whether it’s workouts, meetings, volun-teering at events, or just helping find a goodplumber, our members allow us to do almostanything.

Craig: What do you do for a living?

John: I am a software engineer. I currently ownmy own consulting business where I developback office and web applications for small andmedium sized businesses. I enjoy the flexibilityof my job so I can do as many things with mykids as possible.

Craig: What are your goals for 2011 andbeyond?

John: My personal goal this year is to find thetime to train for Ironman Coeur d’Alene, andpossibly qualify for the USAT Age Group champi-onships in Vermont. After that it’s helping theclub get involved in some bigger events andwork with Brian Long on the Tiki Swim andTriFuzion. When I volunteered in Kona at theWorld Championships a few years ago I men-tioned to someone that I enjoyed the event somuch that I’d like to have a business reason tostay involved in triathlon and travel to moreraces. But that’s a much longer term goal.

Craig: John, thank you so much for taking thetime to share your story and for all you havedone for the TCSD. You are a role model for allof us on how to be a leader in the communityand most importantly an involved father in yourson’s lives. Good luck on achieving your goals. Iknow you will meet and exceed those goals inrecord time.

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

Make sure you check out or subscribe to Kashi’smonthly eNewsletter

www.kashi.com/newsletters

TCSD Conversation, continued

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Race Report, continuedthat everyone has a different idea of what the correct way to set upis. I’ve always learned that your stuff and your bike go on the sameside of the rack! You’re not setting up house in transition, you actu-ally want to spend as little time in here as possible, so don’t make ittoo comfortable in here (ok, so don’t go looking up my transitiontime, because based on my time, it looks like I’m guilty of getting alittle too comfortable myself)!

A couple more rants about transition area, and then I’ll be donewith this tangent. Please stick to the rules when they state, ‘Athletesonly in transition’. You don’t need your support crew in here; they caneasily meet you right outside the fence and take pictures, talk, etc.from the outside. It gets crowded enough in transition as it is withathletes, and it’s a liability issue for the race director, so please stayout of transition if you aren’t a registered athlete.

Last Transition rant: With wave starts, some of us start a lot laterthan others. If you’re a late starter and chose to sleep in and get intotransition five minutes before transition closes, that’s a great advan-tage for you, you are well rested to race! However, don’t think thatyou can squeeze your bike into the front of the rack when you showup later. My advantage over you is that I have an end spot on thetransition rack. I woke up in the middle of the night to be one of thefirst in transition to get that spot, but that’s my advantage. You arewell rested for the race, and I have a better rack spot. You get tochoose which advantage you want, but you can’t have both.

Alright, enough with the rant, can you tell someone squeezed theirstuff onto the rack after I had already left for the swim start? And no,I didn’t take up too much room, it was actually the guy next to methat set up on both sides of the rack that made it very inviting forsomeone to squeeze their bike into the front of our transition rack.Always blame the guy next to you when things go wrong in transition.Ok, back to the race, bike stuff on, and out of transition with a notso respectable T1. I really didn’t need those arm warmers, but like Isaid before, I’m a wimp in the cold, better safe than sorry.

The bike course was simple and fairly flat. Was it me, or was therea cross wind. I could tell when I was riding against the wind, but Inever noticed a tail wind. To me the wind was blowing, at least that’swhat I was thinking, then I’d look at my surroundings, and nothingseemed to be blowing in the wind. Actually, everything seemed quitestill. Maybe it was just my blazing speed on the bike, NOT, I think Iwas just hallucinating at this point.

Spectators lined The Strand, and Team In Training had a huge sup-port crew. We had four 180 degree turns on the course, but other thanthat, it made for a fast bike course. The bike ended at a good time forme, I was about to hit my limit if it were any longer.

Into transition I went, bike stuff off, run stuff on, and out onto therun course. I really enjoyed the run course. The view was really cool.In the first couple of miles we had a great view of the CoronadoBridge, the water and downtown San Diego. The weather didn’t live upto its forecast either, and we were enjoying perfect conditions on the

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A Frank Admission, continuedhelp or gawk. We worked as a team. By the time the police and anambulance arrived, we had freed the cyclist’s feet from his shoesand bike, and we had managed to cinch a belt around his thigh.The bleeding had not stopped completely, but the make-shifttourniquet had slowed it.

I kept glancing at the man’s face. It had grown wan, and he nolonger tried to speak. The emergency medical techs quickly trans-ferred him to the ambulance, and told me the name of a hospitalwhere they were taking him.

Within minutes, the police and passersby dispersed, and I wasalone with blood covering my arms and soaking through my jerseyand shorts. The man’s expensive bicycle lay near mine. No longeroperating in panic mode, I stood numbly for a few moments tryingto develop a plan of action. I didn’t know who the rider was or whoknew him. That’s when I noticed the cell phone strapped to hishandlebars. I hit the redial button and put the phone to my ear.

“Hi, Frank,” a woman’s voice said. “Where are you?”The name startled me. I explained who and where I was, and why

I was calling. I mentioned something about Sheri.“Oh my God! I’m Sheri, Frank’s wife. I’ve got to go see him. If

you can wait there, I’ll call a friend to pick up the bike.”“His name is Frank? I… ” Something swirled in my mind—indis-

tinct thoughts about irony, blame, and… love? Frank’s words tenminutes earlier came back to me. “He told me to say he loved you,Noel, and Krissy.”

“He said that? Then he’ll be okay?” I heard worry and hope inher voice.

“I think so.” He had lost a lot of blood, and he didn’t look verygood when they loaded him into the ambulance. This was not thetime to speculate.

I waited nearly an hour for the friend to arrive, and that gaveme time to replay the day’s events over in my mind. Like blackclouds breaking up in the wake of a storm, I felt some burden shiftinside me. I didn’t know what it meant, but I couldn’t get over theirony of helping save a man named Frank. While waiting, I trans-ferred Sheri’s number to my phone so I could call to check onFrank’s condition later.

Covered with sticky blood, I didn’t feel like bicycling for twohours to get home, but it gave me time to mull over the day’sevents. I called Sheri that evening to ask about Frank. She said hiscondition had stabilized, and the doctors thought my actions mayhave saved him. “Thank you for saving Frank.”

The effect of her comment sank in. I never would have guessedI’d ever hear someone say those five words to me. In the momentsthat counted, I had intuitively done all within my power and abil-ity. More than triathlon ever could, helping Frank gave me a senseof strength that had been missing for nearly four years. My alba-tross had spread its wings and was trying to fly away.

When Frank called me a few days later to thank me, I felt near-ly moved to tears. “Thank you for saving my life,” he said.

“Thank you for giving back mine.” I don’t think he really under-

BIKE & WHEELCASE RENTAL

TCSD has traveling bike and wheelcases for rent! We have hard-shellsingle and double bike cases, andwheel cases that will hold threewheels. The single cases are ship-pable by UPS and FedEx.

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

To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org

race course. Sunny, but not too hot. Who elsegot sunburn? I completely forgot to put sun-screen on. It was a one loop run course that wasvery well marked. The aid stations were good,but only served water, which was all I needed.Well, I didn’t hear them say they had anythingelse, and I’m not complaining, it’s just some-thing good to know if you’re considering doingthis race and you need more then water.

I was happy with the mile splits. The race wasnot anywhere close to the ugly I thought itwould be, today is coming out to be prettydecent actually. One more turn off the main runpath and the Finish was in sight, and I wasready to be finished. Spectators were lineddown the road cheering everyone in, and Icrossed the finish line with a respectable timefor me. I’m shocked actually; I can’t believe Ipulled that off with how negative I was goinginto this race.

If you’re new to triathlon, remember this.Don’t follow my example on this race, the nega-

tive self talk, the lack of preparation, and notwarming up are not keys to a successfultriathlon! Also remember, no matter who youare, we are all nervous at the start of the race.We may be nervous about different things, butall of us have some nerves, it’s natural, andgood. If we didn’t get those butterflies, weprobably wouldn’t continue racing.

The SuperSeal didn’t happen the way I hadplanned. Remember, this was supposed to moti-vate me to keep my fitness. Turns out, I stillhave a good base and I’m not as far back as Ioriginally thought The race didn’t motivate methrough the winter months, but it did exactlywhat I wanted it to do, I’m reminded again ofwhy I love doing this! This is so much fun!Who’s ready for that 4:30am wakeup call?Overall, my last race in my 30’s turned out to bepretty good! Photos courtesy of Osamu Chiba, OpixPhotography, www.Opix.net

David KroschAge Group: M50-54

Raced in Henderson, NV at Lake Las Vegas,the Xterra West Championships. It was a rathertough day. Water was 58 degrees (COLD). Thatwasn’t such a big deal, but when I came out ofthe water and started to take off my wetsuit,something happened which I’ve never experi-enced before (even after a couple cold Alcatrazto S.F. swims). Both my quads seized/cramped.That caused a slow transition and bothered meon the bike. Then, embarrassingly even thoughI’d pre-ridden the course, on the first bike lap Ihad my head down and followed two riders downa hill with 15-20 behind me. Wrong way. We all

had to climb back upa huge hill losing 7-10 minutes. On therun, the hamstringI’d hurt earlier inthe week gave outearly, caused me toslow my run down alot. That said, Iwas still able tosecure 7th out of20 in my agegroup. I washappy with that, and added a few points in thehunt for a spot toward the USA Championshipevent.

stood what I meant. He and Sheri invited meover the next weekend, and I explained every-thing to them.

Since then, I’ve experienced a new sense oflife the way it used to be. I no longer needtriathlon as a fix to get me through the week.Sure, I’ll keep training and racing, but only for

fun. I want to start filling my life with livingagain. The other day neighbors were moving andlooking for someone to adopt their dog and twocats, so I took them in, bringing instant familyand instant love in my home. I think that beatsa podium finish any day.

Race Report, continued

RACE REPORT: Xterra Western ChampionshipDate: April 10th Location: Lake Las Vegas, NV

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