tcsd newsletter 0611

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TBD JUNE CLUB MEETING Thursday June 23th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Location: La Jolla Shores JUNE AQUATHLON June 18th Saturday, 7:00 am JUNE BEGINNER TRIATHLON Location: Glorietta Bay, Coronado Refer to the Club’s website for the latest details. panish Landing, a sea- side park in a protected arm of San Diego Bay, always elicits a feeling of history and discovery in me—except during the annual June triathlon that takes place there. I always panic during the swim, never able to complete the course without stopping to tread water at least once. I’ve vowed to conquer the flat-water swim in the bay Juan Cabrillo entered on September 28, 1542. I decided the best way was to practice it repeatedly until I gained confidence. On a warm Sunday in September, I headed to Spanish Landing for a solo workout. I felt history in the sea breeze as I donned my wetsuit and entered the water intent on swimming an out-and-back course close to the shoreline. The first loop took about fifteen minutes, and without the pressure of racers around me, I com- pleted it with no problems. Bolstered with that success, I set out again for a longer and faster- paced loop. Sighting on a buoy occasionally, everything was fine until whap!—the back of my skull exploded with blackness and bright, shooting stars. “Sorry,” someone said. “We didn’t see you.” I spun around to find a racing scull with a number of oarsmen gazing at me. “Are you all right?” one of them asked. I felt a knot forming underneath my swim cap. “I think so.” I turned my head back and forth to make certain nothing felt painful, and tested movement of my arms and legs while I treaded water. Everything seemed to be work- ing normally. When I repeated I was okay, they continued rowing. I decided to continue my workout and turn around at the buoy near the entrance to the open bay. I put my head in the water and started stroking—left, right, left, right. The rhythm seemed right, but my head felt a bit like a wad of cotton. If I could swim after being battered by an oar, surely I could survive flying elbows and kicking feet during a triathlon. This would be a good test of my mettle. I sighted on the target buoy again, figured it would take about five minutes to round, and continued swimming. After what seemed like only a few minutes, I heard a booming voice. I looked up. “Ahoy, me lad! What’s a bilge rat like you doing in the water? Aaaargh.” continued on page 23 TCSD Contacts 2 Board Members 2 Volunteer Committee 2 Weekly Workout Calendar 5 Member Profile 5 New Members 6 TCSD Conversation 7 It’s the Law 10 Race Reports 12 TCSD Cares Update 16 Coach’s Corner: Nutrition 18 Safety First 19 Made with Kashi 20 INSIDE THIS ISSUE 2011 JUNE Tri News TRIATHLON CLUB OF SAN DIEGO A Tale of Fiction By Barbara Javor

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TCSD Contacts 2 Board Members 2 Volunteer Committee 2 Weekly Workout Calendar 5 Member Profile 5 Location: Glorietta Bay, Coronado TCSD Cares Update 16 Coach’s Corner: Nutrition 18 Safety First 19 Made with Kashi 20 Thursday June 23th 5:00 pm check-in begins 5:45 pm course talk 6:00 pm race start time Location: La Jolla Shores June18th Saturday, 7:00 am 2011 JUNE A Tale of Fiction TBD Refer to the Club’s website for the latest details. INSIDE THIS ISSUE By Barbara Javor

TRANSCRIPT

Page 1: TCSD newsletter 0611

TBD

JUNE CLUB MEETING

Thursday June 23th5:00 pm check-in begins

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

Location: La Jolla Shores

JUNE AQUATHLON

June 18thSaturday, 7:00 am

JUNE BEGINNERTRIATHLON

Location: Glorietta Bay,Coronado

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

panish Landing, a sea-side park in a protected arm

of San Diego Bay, always elicits afeeling of history and discoveryin me—except during the annualJune triathlon that takes placethere. I always panic during theswim, never able to completethe course without stopping to tread water atleast once. I’ve vowed to conquer the flat-waterswim in the bay Juan Cabrillo entered onSeptember 28, 1542.

I decided the best way was to practice itrepeatedly until I gained confidence. On a warmSunday in September, I headed to SpanishLanding for a solo workout. I felt history in thesea breeze as I donned my wetsuit and enteredthe water intent on swimming an out-and-backcourse close to the shoreline.

The first loop took about fifteen minutes, andwithout the pressure of racers around me, I com-pleted it with no problems. Bolstered with thatsuccess, I set out again for a longer and faster-paced loop. Sighting on a buoy occasionally,everything was fine until whap!—the back ofmy skull exploded with blackness and bright,shooting stars.

“Sorry,” someone said. “We didn’t see you.”I spun around to find a racing scull with a

number of oarsmen gazing at me. “Are you all right?” one of them

asked.I felt a knot forming underneath my

swim cap. “I think so.” I turned my head backand forth to make certain nothing felt painful,and tested movement of my arms and legs whileI treaded water. Everything seemed to be work-ing normally. When I repeated I was okay, theycontinued rowing. I decided to continue myworkout and turn around at the buoy near theentrance to the open bay.

I put my head in the water and startedstroking—left, right, left, right. The rhythmseemed right, but my head felt a bit like a wadof cotton. If I could swim after being batteredby an oar, surely I could survive flying elbowsand kicking feet during a triathlon. This wouldbe a good test of my mettle. I sighted on thetarget buoy again, figured it would take aboutfive minutes to round, and continued swimming.

After what seemed like only a few minutes, Iheard a booming voice. I looked up.

“Ahoy, me lad! What’s a bilge rat like youdoing in the water? Aaaargh.”

continued on page 23

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

New Members 6TCSD Conversation 7It’s the Law 10Race Reports 12

TCSD Cares Update 16 Coach’s Corner: Nutrition 18Safety First 19Made with Kashi 20

INSIDE THIS ISSUE

2011JUNE

TriNewsTRIATHLON CLUB OF SAN DIEGO

A Tale of Fiction

By Barbara Javor

Page 2: TCSD newsletter 0611

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

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

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

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

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

Editor Dawn Copenhaver [email protected]

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

Contributing Writers Richard Duquette, Esq.,Jerry Ecklund, Barbara Javor, andCraig Zelent.

Newsletter Classifieds/AdsContact David McMahon at [email protected]

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

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

Bike Coach Andy Concors [email protected]

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

Creative Team Arch & Christy Fuston [email protected]

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

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

Ironman Coaches Mike Drury Liam Thier [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor Dawn Copenhaver [email protected]

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

Open Water Safety Officer Dave Huff [email protected]

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

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

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

Swim Director Mickey Murad [email protected]

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

TCSD Cares Steve Tally [email protected]

Track Coach, UTC Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Track Coach, Winter Tom Piszkin [email protected]

Web Administrators John Hill [email protected]

Buck Williamson [email protected]

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

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Mike Plumb [email protected]

Sponsorship Director David McMahon [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

JUNE 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 [email protected] be considered for the club’s website and/or newsletter.

Page 3: TCSD newsletter 0611

WWW.TRICLUBSANDIEGO.ORG3

Page 4: TCSD newsletter 0611

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MondayJune 20th, 6pm

TRIATHLON 101 &BEGINNERS’ MEETING

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

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

Location:B&L Bike & Sport San Diego Store3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300)map: http://tiny.cc/75zgc

SundayJune 12th, 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:Gordon Clark, [email protected] [email protected]

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

ThursdayJune 9th, 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/or Erin at [email protected], [email protected]

Location: University City Physical Therapyhttp://ucpt.com/ucpt/10803 Vista Sorrento Parkway,Suite 100, San Diego, CA 92121(858) 452-0282map: http://tinyurl.com/29z7587

UPCOMING CLUB EVENTS

TCSD Beginner Triathlons

Dates: July 16, andAugust 13

DistancesSwim: 300 meters Bike: 7 milesRun: 2 miles

Location:Glorietta Bay, Coronado

TCSD Aquathlons

Dates: July 21, August 18,and September 15

DistancesSwim: 1000 meters Run: 3 miles

Location:La Jolla Shores

JUNE TCSD MEETINGS, CLINICS, RACES & RIDES

JUNE 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!

Page 5: TCSD newsletter 0611

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, [email protected]

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

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

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

6:00 PM Track Workout • Location: UCSD track • Contact: Tom Piszkin, [email protected]

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

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

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

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

(I-5, to Lomas Santa Fe west)

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

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

(Hwy 101 & 15th st.)

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

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

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

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

Refer to the Club’s website for additional workouts.

JASON LEWISNickname: JMember since: 2008

MEMBER PROFILE

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

Age Group: M40-44

Status: Single.

Occupation: Oil.

When not training, I enjoy: sushi,thai, cocktails, surfing.

Favorite Local Restaurant: SaffronThai, San Diego.

Before I Became a Triathlete: An inline hockey player.

My First Triathlon: Perth WesternAustralia (WA) corporate triathlon(sprint distance) in 2004.

Favorite Segment (swim, bike orrun): swim.

Favorite Event/Tri: Rottnest IslandSprint Triathlon, WA, Australia.

PR/Best Race: Calgary 2010 Ironman70.3, finish time 6:12:07.

Pre/Post event ritual: Pasta before,and beer after.

Can’t Race Without: My sunglasses,

Best Advice: Stay and relax afterraces.

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

My Equipment:Wetsuit: Xterra Bike: KestrelRunning Shoes: Asics

Equipment Wish List: Killer Zippwheelset.

Favorite Thing(s) About TCSD: Thetraining sessions, so I can meetpeople with similar interests.

Page 6: TCSD newsletter 0611

6JUNE 2011

continued on page 7

WELCOMENEW TCSD MEMBERSRobert Adamson

Brian Allendorf

Tammi Ballinger

Andrew Basa

Nicole Brogdon

Jessica Busk

Steve Clayton

Phillip Coleman

Sean Connelly

Carrie Cotter

Jason Craven

Timothy Cutler

Jon Erro

David Evans

Chris Faas

Jennifer Fieldhack

Michael Fisher

Mickey Forrest

Donna Gillette

Carrie Gleeson

Mackenzie Gloven

Tristan Gonzalez

Jackie Gorospe

Felicia Greene

Alexander Halter

Clark Haris

Michelle Harris-Feller

Matthew Jones

Wayne Kao

Caroline Karachairlian

Paul LaBrec

Michael Lindsey

Baron Luxemburg

Ryan Maloney

Terry Martin Duvel

Congratulations Iron Finishers!

IM St. George, Utah - May 8, 2011

Division Swim Bike Run Finish OV Rank AGTrevor Glavin M30-34 0:55 5:16 3:17 9:34 19 2Brandon Mills M30-34 1:07 5:16 3:27 9:55 32 9Donn Ritchey M60-64 1:12 6:04 4:12 11:36 264 1Liam Thier M35-39 1:09 6:06 4:24 11:48 306 68Anthony Baker M40-44 1:08 5:52 4:35 11:49 310 50Thomas Flynn M45-49 1:15 6:44 5:04 13:23 651 84Dave Espiritu M40-44 1:21 6:39 5:10 13:24 655 105Bryce Williams M30-34 1:26 6:55 5:03 13:36 690 109Jerry Ecklund M40-44 1:28 5:53 6:15 13:52 756 132Jeff Eusebio M35-39 1:41 7:27 5:44 15:01 1001 177Tammy Hermes F50-54 1:23 7:21 6:08 15:03 1006 11Peter Berk M40-44 1:10 7:57 5:38 15:05 1013 170Ann Bistline F30-34 1:32 8:17 6:40 16:42 1288 46

1,926 Participants. Seconds and transitions not included

Indicates qualified for 2011 IM World’s Championship.

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

Page 7: TCSD newsletter 0611

Craig: What was your sports background beforetriathlon?

Vanessa: Back in high school I played juniorvarsity football at Hilltop High. My position wasa defensive lineman. I did a bit of weightliftingback then. I also played junior varsity soccerand track and field. I dabbled in high jumpingand pole vaulting - never set a record, butwhat’s more fun than flying through the air.

I also have a good collection of ribbons frommy grade school days in the 100 yd, 200 yddash.Craig: : Did you get any grief for being a girl ina traditionally male dominated sport? If so,how did you handle it?

Vanessa: Always. Coach McFadden on the foot-ball team wasn’t too happy havinga girl to dealwith. He wouldput me in offand on and whenI took out a guyon the fieldeventually hewarmed up tohaving mearound. I enjoyproving peoplewrong. There arealways people that think that you aren’t goodenough. Maybe they think you’re too slow, butit’s those people that you can’t wait to showwhat you’re made of. It’s those people youshould let fuel you, not shut your hopes down.

Craig: What advice would you share with schoolage girls who are interested in playing sports?

Vanessa: Pick something you enjoy and play,no matter what sport it is. Support from yourfamily is huge. Listen to what they want to doand let them (boy or girl) play what they want.Not every girl wants to play volleyball or soccer

so be who you wantto be and knowthat’s great.

Craig: How did youfind yourself becom-ing a triathlete?

Vanessa: A dearfriend and thencoworker of mine

Carmen Kline had a plan. We could bike to workfrom her place in Bay Park to Kearny Mesa. Wewere both doing the Breast Cancer 3 Day Walkin 2009. She thought it would be a great crosstraining opportunity. I started going to theWednesday night workout mountain bike in tow.After a few weeks Desi and Linda both offeredtheir spare bikes. After a few weeks of riding abike that was too big I bought my own. SpringSprint Triathlon was a few weeks away and witha push from my friends I signed up. It was a fun

WWW.TRICLUBSANDIEGO.ORG7

TCSD CONVERSATION WITH:

Vanessa HomyakI recently talked triathlon with TCSD member, Vanessa Homyak.Vanessa is the ultimate volunteer. Please read on and get to knowthis very giving lady

continued on page 8

NEW MEMBERS, cont.Robin McRobbie

Colby Miller

Terry Miller

Bill Miller

Shannon Miller

John Mitchell

Louis Morda

Michelle Nation

Jason Neas

Mary Northeimer

Ben Nye

Manuel Ortiz

Matthew Peters

Brian Psolka

Sheereen Ricketts

Kevin Rose

Adam Sandler

John Sloan

By Craig Zelent ”“

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

www.kashi.com/newsletters

Page 8: TCSD newsletter 0611

8

race. I used a swim buddy to help me sight, didthe bike, the run and I was so happy to havewhat would be the first of many races under mybelt.

Craig: What roles have you held within the TriClub?

Vanessa: Swimbuddy at the localraces has alwaysbrought me a warmfuzzy feeling. Somany people go intoa race not beingcomfortable in theswim. A swim buddyhelps them out. I’vebeen glad to helpwith that the pastfew years.

Last year AndyConcors was lookingfor a group to takeover Wednesdaynight’s Bike Workout.When I started out in’09 this workout meantso much to me andhelped me build friend-ships. I knew I had tostep up to help keepthe workout going. Idon’t know how Andydid it by himself. I’mglad I’ve got Linda andJohn Rich, Brad and Mike to help with the work-load.

Raffle Queen at the monthly meetings - I canthank the Food Queen Dawn for this. I startedby helping her. It’s fun picking numbers to givelucky ticket holders great swag. I’ve also start-ed swimming sweep on the Monday night swimfor the beginners group. Jim Markwell leads theswimmers and I swim sweep. You might be sens-ing a pattern.

Craig: What can our members expect out of abike workout?

Vanessa: Much of the same that Andy did. Wealways welcome new riders to our group and wewon’t leave until everyone is back in. Sweeping

the course should always happen; if you comeout know that no matter what your speed wewill wait for you. Having ridden in at Sunset inthe beginning I know how it is and won’t leave

a rider behind.

Craig: Which of yourTCSD jobs has given youthe most pleasure?

Vanessa: So far it hasbeen swim buddy, buthaving just startedwith this season’sWednesday night BikeWorkouts I’m sure it’llbe a tie soon.

Craig: What is yourapproach totriathlon?

Vanessa: Enjoy it asmuch as you can. Ifyou’re not havingfun, then it’s time tostop. Yes, we allenjoy getting firstplace or the coveted

podium spot but themajority of racers might not get there, andthat’s ok. Think of a friend that wouldn’t evendare to try a tri. Getting out there is half thebattle, so grab a swimsuit, borrow a bike anddust off your running shoes and Tri it.

Craig: What is the dumbest or funniest thing

TCSD Conversation, continued

JUNE 2011

Solana Beach243 North Coast Highway 101, Ste 5

Solana Beach, CA 92075(858) 259-9491

www.vitalitysolanbeach.com

Carlsbad - Clinic and School6353 El Camino RealCarlsbad, CA 92009

(769) 931-0704www.vitalityscollege.com

COME VISIT US AT ANY OF OURCONVENIENT LOCATIONS:

elcome to the most professional and comprehensive healing center serving Northern

San Diego County. We specialize

in a variety of massage treatments, spa services,

and yoga classes.

Our therapists are well-versed and trained

extensively in all holistichealth fields.

Better Massage Inc.

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Page 9: TCSD newsletter 0611

you have done while training or racing?

Vanessa: Both in 1 shot at the San Diego Triathlon Classic in ’09.I ran right into the fence right out of transition. It was prettyfunny and stupid at the same time.

Craig: What triathlon related accomplishment are you the mostproud of?

Vanessa: Technically finishing Ironman California 70.3 this year. Ihad the option of getting in the bus at 4:18pm, but I stayed onthe course and finished what I started. The signs out on CampPendleton said, “Pain is temporary, pride is forever” Unless you aresick or injured, there is no reason to quit.

Craig: What do you do for a living?

Vanessa: I am an animal technician at UCSD. I also have 3 cats:Tigger, Goo, and George.

Craig: What are your goals for 2011 and beyond?

Vanessa: Vineman 140.6 in July is probably the biggest challengeI’ve taken on so far. I plan to repeat a few other races, as well.Beyond that, who knows what crazy idea might be thrown my way.

Craig: Vanessa, thank you for sharing your story. And thank youfor all you do for our club. Please include me in your many TCSDfriends who will be cheering for you to finish Vineman and all theother future challenges you plan to embrace.

Craig Zelent is sponsored by PowerBar, www.wetsuitrental.com andB&L Bike Shop. Craig is also a USA Triathlon Level 1 CertifiedCoach and can be reached at 760-214-0055 [email protected].

WWW.TRICLUBSANDIEGO.ORG9

BIKE & WHEEL CASE RENTAL

TCSD has traveling bike and wheel cases for rent! We havehard-shell single and double bike cases, and wheel cases thatwill hold three wheels. The single cases are shippable by UPSand FedEx.

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

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

Page 10: TCSD newsletter 0611

10

B&L Bike and Sports(858) 481-4148 - Solana Beach(619) 294-9300 - San Diegowww.blbikes.comDiscount: 10% off parts and accessories.

Hi-Tech BikesContact: 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 Osth2816 Historic Decatur Rd., Ste. 135San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.comDiscount: 10% off product, laborexcluded.

Nytro Multisport940 S. Coast Hwy 101 Encinitas, CA 92024(800) 697-8007 www.Nytro.comDiscount: 10% everything but service.

SPONSORS OF TCSD

MULTISPORT

continued on page 11

JUNE 2011

With the increase in the cost of gas, and adesire to be healthy, more people are ridingtheir bikes as a transportation alternative. Ifyou are one of these people, congratula-tions—and beware. Asa day-to-day cyclist youneed to be wary of poordrivers who can causeyou far more damagenow that you’re nolonger protected by yourown car. Here are someof the leading causes ofpoor driving and sometips for avoiding injuryon the road.

Inattentive DriversInattention is a big factorin causing accidents.Other risk factors includehurrying, cell phones(talking and driving whiledialing), tinted windows, drowsiness, gazing atscenery, obstructions by cars (i.e. shooting thegap while turning), kids, heart conditions, med-ical and physical conditions (i.e. dementia,Alzheimer’s, visual impairments). All theseaffect ones ability to drive safely.

Distracted DriversDistractions like reading, eating, putting onmakeup, bright sun and reaching for things,makes a person nine times more at risk for caus-ing an accident. Any distraction of three sec-onds or more increases the risk of an accident.

Impaired DriversI also see alcohol use causing poor driving, dueto a lack of ability to maintain divided attention(i.e. the ability to do two things at once).Further, medicated drivers are risky. Peopleloose focus when they are not properly medicat-ing.

Aging DriversAs the baby boom generation grays, more agingdrivers will be taking to the road.. Statisticsshow 80% of people over 65 will have aCalifornia drivers license by the year 2025.People over 65 will increase by over 250%. By2020 there will be six million seniors in

California. Older drivers aren’t inherently bad,but they are statistically more prone to acci-dents.The National Highway Traffi Safety

Administration and the DMV statistics on agingof driver’s fact sheets show this to be true.People older than 65, are more likely to haveperception and motor skill limitations. Fiftynine percent of the people over 75 ran redlights. Sixty seven percent of the people over 85ran red lights, an increase of 10%.

SolutionsWhen you are riding a bicycle; “role reverse”with the other cars. Think of yourself like a car:can you (the car) see the bicyclist?What can you see as a car driver? Is the car’s “Apost” blocking your side vision? Wear brightclothes to contrast you from scenery. Buy asmall blinking red light for $10.00, called theLumix, and mount it on your handlebars. Limityour use of aero bars and slow down near inter-sections. Waive your hands at nearby motorists,and make eye contact to catch driver’s atten-tion. Anticipate a cars quick turn, while itfocuses on objects other than your bike. Again,bicyclists often blend into the surroundings... make an effort to stand out!

ConclusionRide like you are invisible, and put yourself inother motorists’ place. It will help you avoid acrash. However, should you be involved in an

IT’S THE LAW: Avoiding Bad Drivers

continued on page 27

By Richard Duquette, Esq.

Page 11: TCSD newsletter 0611

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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: [email protected]: Discounts on groups workouts.

Energy Lab TrainingContact: Trevor Kingemail: [email protected]

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

SPONSORS OF TCSD

COACHING & FITNESS

continued page 12

Craig ZelentAge Group: M45-49

My primary goal was to place in the top 18 inthe men’s 45-49 age group to qual-ify for the WorldChampionships inGijon, Spain and my“pie in the sky” goalwas a top 10 age groupfinish. The competi-tion was going to betight as it seemed likeeveryone on the startlist had flown in from afar away state.

The format was a 5Krun, 35K bike, 5K run.Typically the 1st run is a10K and the bike is a40K so this format wasgoing to be a bit morechallenging for me to dowell as the run is mystrength. Thankfully wehad fairly cool tempera-tures by Tucson stan-dards. My race started at8:20am and the high tem-perature for the day was only in the mid80’s as opposed to the mid 90’s the daybefore.

The run course did have a couple of hillsso I knew the extra challenge would helpme. I ran a controlled 18:33 for the first5K (3.1 miles) run. This put me in 5thplace.

The bike course also offered some goodclimbs. The 35K (21.7 miles) bike coursetook us through two loops of Oro Valley.My long time Triathlon Club of San Diegofriend, Bill Whitman, passed me fairlyearly on the first loop. Good for Bill, butnot good for me as that meant it would be along shot to beat Bill. The course was very wellmarshalled by referees to keep drafting to aminimum. It was also well patrolled by policeand volunteers to block intersections.Nonetheless, just after I went through an inter-

section a driver totally disobeyed a motorcyclecop by forcing his way through the intersection.There was a sufficient gap behind me for the fol-

lowing rider, but it wasstill a close call. Therewas an extra volunteer atthat intersection so I waspretty certain the copwas able to take off andticket the offender - Ihope so! My bike splitwas 58:24 (averaging22.3 mph) which wasthe 20th best in the agegroup.

The second run was arepeat of the first 5Krun course. My wife,Laurie Kearney, wasspectating and told meI was in 16th place offthe bike. This was goodfor my hopes of going

to Spain,but I stillwanted tocrack thetop ten. Iq u i c k l ypicked off afew guys.Just beforethe final halfmile climb tothe finish Ihad movedinto 10thplace. I stillhad my sightson catchingBill, but hefinished 42seconds ahead

of me for ninth place. My second run split was19:30 which was the fourth best on the day. Ifyou are racing aggressively, everyone has slow-er second runs, but I was pleased with how I

RACE REPORT: Duathlon National ChampionshipDate: April 20th Location: Tuscon, AZ

continued on page 12

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paced myself as the difference between my runswas only 57 seconds - that was tied for the bestin the age group. I placed tenth out of 41 fin-ishers in the men’s 45-49 age group with a timeof 1:37:43 and most importantly got my ticketpunched to race in Spain this September.

TCSD was well represented in Tucson. JudyRichwine and Susanne Davis won the women’s65-69 and 40-44 age groups, respectively andare National Champions. In addition, JoannaSung, Mike Clinch, Bill Whitman, Joe Gordon,Diana Black, Bernard Mougel, Russ Jones and

Les Shibata all had great races. I apologize if Imissed anyone. And finally Dr. John Martinezheaded up the USA Triathlon Medical Staff. Allrepresented the TCSD admirably.

I’d like to thank God for always being myguiding light. And I want to thank my familyand friends for their continuous encouragementand love as well as a special “shout out” for thelove of my life, my wife Laurie who is my num-ber one cheerleader. I’d also like to thank my2011 sponsors; www.Wetsuitrental.com,PowerBar, and B&L Bike Shop.

Jerry EcklundAge Group: M40-44

Pre race…In order to train for Ironman St. George, I

went to a tri camp offered by my coach wholived in Salt Lake City. I wanted to learn thecourse and gain some ‘insider knowledge‘ ofIMSG in order to compete in the IM race, aka“Mountain Massacre”.

Unfortunately, I suffered burnout during the

camp, due to my heavy schedule from a recentmove to Salt Lake City from Jackson, WY.

For the next three weeks, I suffered throughswim workouts as well as trying to maintain myTraining Peak coach workouts, but the burnoutwas beyond evident!!

I made a choice to go to Oceanside early inMarch to try to train for my upcoming seasonopener race Ironman California/Oceanside in anattempt to get it together as life in Salt Lakebecame stagnate.

12

JUNE 2011

Gleason Endurance CoachingContact: Bill [email protected]

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

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

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

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: Ironman St. George

RACE REPORT: Duathlon National, continued

Date: May 7th Location: St. George, UT

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

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I raced Ironman CA 70.3 and blah blah blah itwas done but IMSG was five weeks away…

After moving to Oceanside for the half IM, Ineeded to travel back to Utah to race in IM St.George. I had lost my altitude acclimation of5,500 ft I had while training in Salt Lake City,due to living in Oceanside, CA and training in onThe Strand and swimming in La Jolla.

I arrived in St. George two days early andchecked in, got my race packet and then met myfriend, Tony the day beforethe race.(Tony wouldlater beat my bike splitby 1 min 10 sec duringthe race, robbing me ofthe fastest club bikesplit.)

Race day…I awoke to a clear day in

St. George! This was myhomecoming to Utah forIronman St. George.

I met with my new friends,(hotel neighbors) for aride to the busses at theTabernacle with our spe-cial needs and swim startbags. We got on our way,with his wife driving usand yes. We got goingwith his wifey driving usand yes anothertriathlon convention ofadrenaline junkiesensued!

We passed thru thespecial needs bagsdrop off and loadedthe organized bussesfor the swim start.

We loaded the busfor Sand HollowReservoir where theswim takes place and our bus had tohave the friendliest driver ever! She literallygave us the summer camp welcome making ournerves relaxed as everyone was jovial when wegot to the T1/swim start!

The volunteers really made our day helping allof us get our race day together as we aired uptires, with background music, friendly words anda great atmosphere!

The Porta-pottee lines were better than whatI experienced at Ironman 70.3, Oceanside. (Youcan read my race report on my blog for moreinfo about that.)

Finally we were staged for the start, so wemade our way as the sun was coming up. I spot-ted numerous Utah friends, which made it like ahome coming for me as I’d been gone for 2+months.

The Pros went off and theM.C was moving us into therace start in Sand Hollow andyou got the feeling people wereleery because of race reviewsfrom the inaugural year wherepeople had hypothermia clingingto kayaks.

When I entered the water Ithought about how I’d beenswimming La Jolla cove for thepast month and the last threeweeks bare skin or channel swimattire (non-wetsuit). I thoughtabout how the cove bullies, the sealions and garibaldi fish weren’tthere; as well as a lack of sea plantsand sea grass!

I was well positioned for the startand off went the gun and off we

went!Reach and pull, Reach and pull!!!1 hour 30 minutes later, we were coming up

the ramp of the 2.4 mile course of 1100 metersthen 300 meters right turn again then 1800backside with a right turn then 800ish to the

WWW.TRICLUBSANDIEGO.ORG13

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

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

CompexContact: Charlie Wrightwww.shopcompex.com

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

Garminwww.garmin.com

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

APPAREL & EQUIPMENT

SPONSORS OF TCSD

continued on page 14continued on page 14

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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

JUNE 2011continued on page 15

boat landing T1…When I’m exited, I noticed most of the were

gone… I felt like I missed Xmas totally andscrabbled to get it on, get going!

On the way out of T1 I saw my Tri camp friendfrom Los Angles and like in camp when I passedher, I yelled out a “Go_____ Babe Go!,”as I powered onpast with my trade-mark grin, made hergiggle, smile andspin spin spin….

As they say, “I rodemy bike like I stoleit!”, and placed #316in the bike split.

The sub-six hourbike finish for me waswhere my fitnessshowed!!! Mile 90 wason the wall and it’swhere I blew the radia-tor cap off this engine…I was in total survivalmode while my competi-tive instinct wanted topass, pass, pass! I wouldpay for that now as I started to use 2/3 of mybottled water down the aqua port on top of the

Lazer Tardiz helmet now and drinking 1/3 of thewater the rest of the 22 miles to T2.

It gets a little technical on those final fewmiles of the bike course as they need to routeyou into St. George for T2.

Once into T2 was my only badmouthing about IMSG! Why didn’tthey have carpet at the bike dis-mount as I left my shoes clipped inand walked on rocks to get to thetent…(OUCHIE-OUCHIE-OUCHIE!)

Once in T2 I was thrown my T2bag by volunteers like I was thecleanup boy at a hockey gameand went to the porta potties toput on my run shorts (This wasmy first long course and myfocus was on finishing, and peo-ple told me to change all garbin T2 so as to get that fresh,clean feeling new clothes pro-vides)

I came out of T2 and wasslathered by the slatheringcrew of mature women (Like amoist massage), where I

stared up the street at the run courseand made progression.

I didn’t do so well on the run as the windbecame a factor as well as spending

RACE REPORT: IM St. George, continued

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a lot of time talking to people I knew, likethe cowboy themed aide station where myswim buddy, Gretch, was working. I don’tknow how much time I lost talking toher… but lets assume lots.

This seemed to be the theme of myrun. I talked to so many people I knew,it was more like a convention than arace for me. A homecoming with somany friends in the aid stations!

On my second lap I made it a priori-ty to thank all the volunteers at eachaid station, as they were so genuinewith their support for their pride andjoy, their hometown Ironman racethat is doted as the toughest on theIronman series with the friendliestvolunteers anywhere!

Notably, it is joked that as toughas Ironman St. George is the love ofthe volunteers makes up for thecourse twice at least and after doingthis race I whole-heartedly agree!

It was getting drak by 8:30 and Iwas on Diagonal Street nearing thefinish, all aid stations passed and gratitudeexpressed to my adoptive home of St. Georgewhen I felt that ironman last wind and picked itup to round the circle and drop into Ironman St.George Chute! A Chute like no other as you feellike you’re descending a mountain as it drops at

least100 feet in that 1/2 mile into the arms ofthe finish.

It was dark with the lights revved up and Iwas following finisher 753, a mid 30s blondewoman from Dallas, TX (my inspiration) as we

Whether you have a work injury, personalinjury or sports injury, we have the advancedtraining and unique capabilities to get you outof pain and back to your activities sooner.

■ Orthopedic Rehabilitation■ Sports Medicine Rehabilitation

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■ Women’s Health■ Pelvic Floor Dysfunctions■ Biofeedback

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■ Functional Flexibility Programs■ Customized Online Exercise Program

Our Center Specializes in:

Ask for the special TCSD rate for ourActive Release Techniques® Services

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NUTRITION

WetsuitRental.comwww.Wetsuitrental.com

FRS healthy energyContact: Ryan Keck www.frs.com

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

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

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

Power Barwww.PowerBar.com

SPONSORS OF TCSD

continued on page 16

continued on page 21

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Beyond 20Contact: Thomas Johnsonwww.Beyond20.com

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

Competitor Magazinewww.competitor.com

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

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

SPONSORS OF TCSD

continued on page 18

PROFESSIONAL SERVICES

JUNE 2011

TCSD Solana Beach Training TeamKick off meeting held in mid May and we’re

now in full swing. This years team has beencaped at 30 and at presstime is just about there.Hope everyone is havinga great time with thetraining, coaches andfellow athletes!

Bike Raffle ContinuesBrian Long (Sea Coast Exclusive

Properties and Quintana Roo are to raf-fle off another new 2011 QR Seduze orwomen’s specific Dulce triathlon bike benefitingTCSD Cares.

Tickets are $5 each or five for $20 and will beavailable at all club meetings, expos at the TCSDbooth and other events.

The winning ticket will be drawn at the TCSDSolana Beach Triathlon, July 24th - winning

ticket holder need not be present (though itwould be cool if they were). Look for us at thenext club meeting, Aquathlon and at SD

International Expo.

PedPowerPerform Lab / TeamSolana Sweepstakes Continues

Every paid member of the 2011TCSD Team Solona TrainingProgram is eligible by sub-mitting a brief bio aboutyourself and why you

joined this year’s training team. Prettysimple.

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

updates

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

Oak Hill SoftwareContact: John [email protected]

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

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

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

SPONSORS OF TCSD

WELLNESS

JUNE 2011

continued on page 19

Fueling

Your primary musclefuels when trainingfor and competingin triathlons are acombination of fatand carbohy-drates. Even theleanest of triath-letes have plen-ty of fatreserves tucked away.Carbohydrate fuel stores are a different matter.At best, you probably have only about 2,000calories’ worth on reserve, and an Ironmantriathlete will likely burn anywhere from 8,500to 11,500 calories during an Ironman triathloncompetition! Carbs are present in your body intwo forms: Glucose circulates in your blood-stream, and bundles of glucose called glycogenare stored in your liver and muscles. Long train-ing sessions and back-to-back workouts can lit-erally wipe out these carbohydrate fuel reserves.When that happens, you “bonk,” or “hit thewall,” and have no choice but to drastically slowyour pace or even stop. Therefore, it’s criticalthat you start your training and racing with car-bohydrate fuel reserves fully replenished, andthat you refuel during exercise in order to delaythe onset of fatigue and extend your endurance.

RecoveryRecovery is the post-exercise

process of reloadingdepleted carbohydratefuel stores, repairingmuscle tissue damagedduring exercise, buildingnew muscle tissue inresponse to training, andrehydrating with fluids andsodium. It’s during therecovery process that youachieve the gains from train-ing and get ready for your

next workout or race. Your body is ready tobegin recovery the minute that you finish work-ing out or racing, but the process only startswhen you provide the key nutritional compo-nents.

Practical Sports Nutrition Strategies ForTriathlonFortunately, there are easy-to-implement sportsnutrition strategies that can help you preparefor and remain strong when training and racing.They can also help ensure that you fully recoverafter exercise so that you’re ready for whatevercomes next.

Article courtesy of PowerBar’s TriathlonPlaybook.

COACH’S CORNER – NUTRITION: Fueling and Recovery

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continued on page 20

This is the most common way to get hit (oralmost get hit). A car is pulling outof a side street, parking lot, ordriveway on the right. Notice thatthere are actually two possiblekinds of collisions here: Eitheryou’re in front of the car andthe car hits you, or the carpulls out in front of you andyou slam into it.

HOW TO AVOID THIS COLLISION:

Get a HeadlightIf you’re riding at night,you should absolutelyuse a front headlight.It’s required by law, anyway. Even fordaytime riding, a bright white light that has aflashing mode can make you more visible tomotorists who might otherwise Right Cross you.Look for the new LED headlights which last tentimes as long on a set of batteries as old-stylelights. And helmet- or head-mounted lights arethe best, because then you can look directly atthe driver to make sure they see your light.

HonkGet a loud horn and use it whenever you see a

car approaching (or waiting) ahead of you andto the right. If you don’t have a horn, then yell

“Hey!” You may feel awkward honking oryelling, but it’s better to be

embarrassed thanto get hit.Incidentally,many coun-tries requirebells on bicy-cles, but theU.S. doesn’t.

Slow DownIf you can’t makeeye contact withthe driver (especial-ly at night), slowdown so much thatyou’re able to com-pletely stop if you

have to. Sure, it’s inconvenient, but it beatsgetting hit. Doing this has saved my life on toomany occasions to count.

Ride Further LeftYou’e probably used to riding in the “A” line inthe picture, very close to the curb, because

SAFETY FIRST – How Not to Get Hit by Cars: The Right Cross

B A

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 [email protected](760) 602-0262www.FoundationCarlsbad.comDiscount: Refer to TCSD MemberDiscount web page.

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

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

SPONSORS OF TCSD

continued on page 27

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

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

UCSD Sports MedicineContact: Robyn [email protected]/sportsmed

SPONSORS OF TCSD

20

JUNE 2011

Kashi® 7 Whole GrainNuggets cereal makeextra-crunchy edges onthis slightly sweet, ten-der tea bread. The recipemakes a bit more than afull loaf, so you canbake the overflow inmuffin tins, or use thebatter only for muffins.

Makes 1 loaf plus 6muffins, or about 2dozen muffins.

Ingredients1½ cup Kashi® 7 WholeGrain Nuggets½ cup fresh organic orange juice2 teaspoons grated organic lemon or

orange zest2 cups diced fresh mango (or 12 ounces frozen

(defrosted) mango or 8 ounces dried mango)2 cups whole wheat pastry flour1 teaspoon baking powder1 teaspoon baking soda1 teaspoon ground cinnamon½ teaspoon salt½ cup canola oil2 large organic eggs¾ cup evaporated cane juice crystals2 tablespoons pure maple syrup1 teaspoon pure vanilla extract

Directions■ Preheat the oven to 350° F. Grease a loafpan and line 6 muffin tins with muffin liners.In a small bowl, mix together the Nuggets,orange juice, and zest. Let soak until softened,about 20 minutes.

■ If using dried mango, chop into 1/4-inchdice, then cover with 1 1/2 to 2 cups boilingwater. Let soak until tender, 15 minutes, thendrain, reserving 1/2 cup of the soaking liquid.

(This step is not necessary if using fresh orfrozen mango.)

■ In a medium bowl, combine the flour, bakingpowder, baking soda, cinnamon, and salt.■ In the bowl of a stand mixer, or in a largebowl if using a hand-held mixer, combine theoil, eggs, cane juice crystals, maple syrup, andvanilla. Mix on medium speed until smooth, 1minute. On low speed, gradually add the flourmixture and mix just until combined. Add theNugget mixture and the mango and mix brieflyto combine, stirring up the batter on the bot-tom.

■ Scoop the mixture into the prepared pan andmuffin tins, filling muffins by three-quarters,and bake until a skewer inserted into the cen-ter comes out clean, 20 minutes for muffinsand 45 minutes for the loaf. Place on a coolingrack and let cool in the pan for 10 minutes.Use a knife to gently separate the edges of theloaf, and invert onto another cooling rack.Cool bread 30 minutes before slicing.

Nutrition FactsPer slice: 180 calories (63 from fat); 7 g fat (1 gsaturated fat); 25 mg cholesterol; 210 mg sodium;25 g carbohydrate; 2 g fiber; 2 g protein.

Made with Kashi®: Mango Bread with Kashi Nuggets

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chased it into the chute and the finish!The sheer loudness of the chute at IMSG is like that of the Super

Bowl IMO; I really had trouble keeping focused, as can be seen inmy finish video! The time was 13:52:09, something I was warnedI’d never forget in my lifetime-my first Ironman finish time.

Next year 2012 IMSG I’ll do sub 12, promises-promises!The volunteers were fabulous as they tried to render me first aid

as I beat them off saying I wanted my finishers medal and bikeand wanted to go home for a red wine rendezvous!

When it was done, I was finisher #754, 13:52:09 and anIronman of the St. George Ironman variety, which I will always

brag about my first Ironman course as doing “Mountain Massacre.”In 2010 it’s inaugural year 85% finished, in 2011 only 82% fin-ished!

I have a long list (too long to list here) of friends and support-ers who I wish to give a big shout out for their support, assistanceand cheers to keep me on track to finish my first Iroman.

Thanks for reading TCSD; I look forward to meeting all my fel-low and fellowette triathlon co-conspirators! Good Luck huntingyour life’s aspirations and Kona dreams!

RACE REPORT: IM St. George, continued

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!

Page 22: TCSD newsletter 0611

22

JUNE 2011

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Not more than ten yards from me, Captain Hook, a smile etchedon his face, repeated his words from the deck of a tall ship withsquare sails. I treaded water and looked around, but I didn’t havethe foggiest notion where I was. I saw land, but I was nowhere nearit. Nothing looked like Spanish Landing.

“Avast, the fish got his tongue,” Hook said. “Aaaargh.”Several other people dressed like pirates, wearing eye patches,

bandanas, or tricorne hats, stood at the ship’s railing and stareddown at me.

I called up to them. “Am I in Spanish Landing where Juan Cabrillosailed?”

“Aaaargh,” Hook said, still wearing a smile. “The pirates took hisship. We’re sailing Cabrillo now.”

I blinked. “You’re all pirates?”“I’m Peter Pan,” a boy about ten years old said. He wore a green

outfit like the one I remembered from the Disney movie. He pickedup a beagle that wore a bandana similar to the one the other ship-board pirates wore. “And this is Tinker Bell.”

I stared at them, speechless and thoroughly confused. I lookedaround again. This couldn’t be real. I had to return to shore to sortit out.

Kaboom! A thunderous roar rolled across the water, and I quicklyturned my head to the source of sound. My movement sent a stab-bing slice of pain through the back of my head, down my neck, andinto my shoulder. I tilted my head back, closed my eyes, andmoaned.

“Aaaargh. Enemy cannon!” Captain Hook bellowed. “They’reapproaching. We must prepare for battle.”

I opened my eyes. “Enemy? Cannon?” I turned again and sawanother tall ship approaching. I winced at the shooting pain in myhead.

“The boy’s in trouble down there,” a woman at the railing said.She wore a striped t-shirt, a tricorne hat, and wrap-around sun-glasses. She ordered crew members to render assistance to bring meaboard.

Within minutes I climbed up a rope ladder onto the ship. Mythrobbing headache pulsed at each rung, and I nearly collapsedonce I reached the deck. Somebody helped prop me against a stackof crates.

Captain Hook, with the same smile still stretched across his face,continued to bellow. “Aaaargh. Don’t fire until you see the whitesof their scurvy eyes, or until the captain orders.”

The voice of the woman in the striped t-shirt boomed across theship. “Cover your ears and fire!”

I covered my ears, but it did little good. The loud thunder of thecannon resounded as blue smoke billowed from it no more thantwenty feet from where I slumped. With my hands on my ears, myfingers felt the back of my head where a painful, large goose egg

Tall Sails and Tall Tales, continued

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continued on page 25

Page 24: TCSD newsletter 0611

See what my clients have to say*…

As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College

and the Western Institute of Trial Advocacy I’ll fight for your rights…

even to trial, so that you get results.

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I'm proud to say that Richard is currently representing me, and the man TRULY understands and cares about his fellow cyclists, their rights, and safety.

*These testimonials do not guarantee you will win your case

Fifteen years ago, I settled directly with the insurance company and thought Ihad done OK. My recent accident was more serious (broken bones anddestroyed bike). I contact[ed] Richard Duquette. He thoroughly explainedthe process. Things played out as he described and I was compensated verywell by the insurance company. If you have an accident, don't try to handleit yourself - call Richard and he will be very helpful,

…You probably know about my car/bike accident last year. and how severe myspine injury was. I got a great settlement due to having a good lawyer.If you need legal advice from an attorney who knows what it means to have acycling injury and who successfully worked for so many cyclists, then feelfree to contact Richard Duquette.. - Leonard M.

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I’ve been a member and proud sponsor of TCSD

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I’ve been helping San Diego athletes since 1983.

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1992 Overall Sustaining Member

(Largest Civil Settlement)North San Diego Co. Bar Association

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24

JUNE 2011

Page 25: TCSD newsletter 0611

25

WWW.TRICLUBSANDIEGO.ORG

had formed. I removed my swim cap to relieve some of the pressureon my scalp.

The woman in the striped t-shirt approached me. “Are you allright?” She must have seen me rubbing the back of my head becauseshe asked to see it. “Oooh, that’s a nasty lump. Did you hit yourhead?”

I shrugged. I had no idea how I got the lump, where I was, whothese pirates were, and how I would find Spanish Landing. I recol-lected getting ready to swim, but the rest was a blank.

She looked closely into my eyes, asked me to track her hand mov-ing back and forth, and told me to recite the alphabet. I did.

Captain Hook approached me, still smiling. “Aaaargh. Do youknow what today is?”

I blinked several times before answering. “Sunday?”“It’s September nineteenth, a special day for us pirates.

Remember that, me lad.” He tapped my leg with his prosthetic hookand walked away while singing, “Yo ho, yo ho, a pirate’s life for me.Aaaargh.”

“We don’t have any ice on board,” the woman said, “but we dohave some ibuprofen—the pirate’s first choice, of course.” Shesmiled. “Let me know if you feel nausea, dizzy, or sleepy.”

“Are you a doctor?”“Of sorts—I’m a veterinarian and captain of Cabrillo. We’ll call

emergency if you need it. Otherwise, we’ll sail you back to port. I’llkeep checking on you.”

A veterinarian treating me, and she’s captain of this old sailingship full of pirates? I had no idea where port was, and even if Iasked, I doubted I’d understand what was going on. I simply nod-ded. “Thank you.”

For the next hour of two—I had no real sense of time—the bat-tle raged with the other ship. Cannons boomed, muskets fired, bluesmoke rose, and pirates exchanged curses between my ship and theother tall ship that approached within twenty yards of us. It seemedlike every few minutes the captain, one of the pirates, or Peter Panapproached me to ask how I was feeling. Captain Hook wore aperennial grin and ended each conversation with, “Aaaargh.” TinkerBell licked my toes.

After awhile, the ibuprofen seemed to help, and I could standwithout much discomfort. Bits and pieces of the last few hoursflashed through my mind like a poorly spliced movie. Still, the daymostly remained a puzzle. After I peeled off my wetsuit down to myshorts, Peter Pan brought me an old pair of canvas deck shoes.“Captain Wesley says you can’t walk barefoot on deck. You can wearthis old shirt, too. We’ll be back at the docks shortly.”

I walked to the bow, and recollections flooded my mind. Aheadlay the downtown skyline and the tall ship Star of India at its berth.To the starboard the Coronado Bridge spanned the bay. Below me,small motor boats and sail boats crisscrossed the water. A fewkayaks and sculls skimmed across the water closer to the bay shore-

Tall Sails and Tall Tales, continued

continued on page 26

Page 26: TCSD newsletter 0611

26

JUNE 2011

Tall Sails and Tall Tales, continuedline. The sight of the sculls tripped a switch in my mind, and myhand reached for the large lump on the back of my head. The piecesof my fractured memory fell together.

“Do you recognize where we are, me lad?” I recognized Captain Hook’s voice and I turned around to speak

to him. Instead of a pirate, I found a middle-aged, balding man. Inhis hand he held a latex mask with a shock of black, curly hair anda permanent grin. He also grasped a plastic prosthetic hand hook.

“Just how did you end up in the middle of San Diego Bay? Didyou fall off a boat?”

I told him my story as best I could. “Somehow I lost all sense oftime and direction after the knock on the head. I want to thankyou and your band of, uh, pirates.”

He laughed. “It’s September nineteenth. It’s the annual Talk Likea Pirate Day that happened to coincide with a tall ships festival.Aaaargh.” He introduced himself.

“Is Captain Wesley really a veterinarian?” He nodded and mentioned the pet hospital where she worked.

“Tinker Bell is her dog. Peter is my son, and I’m an English profes-sor at the community college and an expert on pirate lore andmusic. We work on Cabrillo or sail her almost every weekend. If youjoin us, there’d be plenty of opportunity to talk like a pirate withthe rest of the scurvy bilge rats.” He chortled. “Aaaargh.”

As we disembarked at the docks, I thanked the captain for aboutthe fifth time after she again checked my lump, my eyes, and mygait, and told me to go to the ER if any symptoms worsened. Withthe crew busy lowering sails and stowing gear on the square-rigger,I bid my farewell and trudged for an hour back to Spanish Landing.

The next day I felt much better, but I had a sense of unfinishedbusiness with Captain Wesley and the crew aboard Cabrillo. I leftwork early, headed to the harbor, and found what I thought was anappropriate gift: a small, framed print of the HMS Beagle, Darwin’sship and Tinker Bell’s namesake of sorts. Later at the veterinaryhospital, I waited until Dr. Wesley had a few spare minutes. Sheraised her eyebrows when she saw me.

“I want to thank you once again and return these clothes.” Idescribed what had happened before I ended up in the middle ofthe bay. “I also brought this for you—it reminds me of my unin-tended voyage of discovery.” I handed her the print.

She thanked me, seeming truly pleased by the gift.“I did discover something yesterday that I didn’t realize until

after I disembarked. You and your crew work as mates, together forcommon goals. It’s not like that in triathlon where everyone is anindividual player. I sometimes work out with friends, but the realtest is a solo effort. What I saw yesterday on your ship was areminder that working together brings a different sense of accom-plishment that’s missing in my sport.”

She smiled. “Come learn to sail with us if you like. I know you’renot afraid to get a little wet. I’ll put you to work.”

“Aaargh, captain, I might just do that.”

Page 27: TCSD newsletter 0611

WWW.TRICLUBSANDIEGO.ORG27

you’re worried about being hit from behind. But take a look atthe car. When that driver is looking down the road for traffic, he’snot looking in the bike lane or the area closest to the curb; he’slooking in the middle of the lane, for other cars. The farther leftyou are (such as in “B”), the more likely the driver will see you.There’s an added bonus here: if the motorist doesn’t see you andstarts pulling out, you may be able to go even farther left, or maybe able to speed up and get out of the way before impact, or eas-ily roll onto their hood as they slam on their brakes. In short, itgives you some options. Because if you stay all the way to theright and they pull out, your only “option” may be to run rightinto the driver’s side door. Using this method has saved me onthree occasions in which a motorist ran into me slowly as theyhit their brakes and I wasn’t hurt, and in which I definitely wouldhave slammed into the driver’s side door had I not moved left.Of course, there’s a tradeoff. While riding to the left makes you

more visible motorists ahead of you at intersections, it does makeyou a little more vulnerable to the cars behind you. But the statssay you’re far more likely to get hit by a car at an intersectionahead of you that can’t see you, than from a car behind youwhich can see you clearly. So while both positions have risk, yougenerally reduce your risk by riding a little farther left. Your actu-al lane position may vary depending on how wide the street is,how many cars there are, how fast and how close they pass you,and how far you are from the next intersection. On fast roadwayswith few cross streets, you’ll ride farther to the right, and on slowroads with many cross streets, you’ll ride farther left.

Article courtesy of BikeSafe.com

SAFETY FIRST: The Right Cross, continued

IT’S THE LAW, continuedaccident, hiring an experienced bicycle trial attorney will helpyou successfully prove your case.

Richard Duquette is a California Personal Injury Trial Attorneywho since 1983 has mixed law with his love of bicycling andsurfing from Baja to Bali. He can be reached at (760) 730-0500or email: [email protected], web: www.911law.com.

Page 28: TCSD newsletter 0611

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

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