tcsd newsletter 0709

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July 30th, ThursdayRoad Runner Sports

SPECIAL GUEST: Mike Reilly,

“The voice of Ironman”

JULY CLUB MEETING

CONGRATULATIONS TCSD!

25 years and growing

stronger & faster then ever.

The largest and best triathlon club

in the world.

TRIATHLON CLUB OF SAN DIEGO TriNews

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

Member Profile 5New Members 6Ironman Conversation 7Race Discounts 8Product Review 9

Ask The Trainer 10Friends Offering Discounts 10Show Off Your TCSD Spirit! 21Cooking with KASHI 22Application 25

INSIDE THIS ISSUE

2009JULY

I would like to comment on pending legisla-tion affecting bicyclists. I was prompted by ahelpful email from Bill Nesper – League ofAmerican Bicyclists. (www.bikeleague.org)

Specifically, Assembly bill (AB)1408 has been authored to addSection 298 to the Vehicle Code(VC). This section would define a“Door Zone” as that section of thestreet adjacent to a parked vehiclethat would be unsafe foruse by vehicles or bicyclesin motion, if one or moredoors of the vehicle wereopened.

Apparently the VehicleCode is silent on this spe-cific definition, and so is(VC) 21202 – whichdefines where cyclists should ride.Generally, its as far to the right ofthe road as safe, or in a postedbike lane.

Essentially, this door zonestatute would broaden the legal zones to ride,i.e. when approaching parked cars – you canride further into the road.

Practically, this may prove helpful if hit froman advancing motorist, because it would elim-inate the insurance companies argument you

were comparatively or totally at fault for rid-ing wide.

Realistically, as we know, parked motoristsinattentively fling open car doors, and often

seriously injure cyclists. Since it’shard to foresee this, the door zonestatute would add more legal protec-tion to cyclists, than CaliforniaVehicle Code § 22517 which says: No

person shall open thedoor of a vehicle on the

side available to movingtraffic unless it is reasonably

safe to do so and can be donewithout interfering with the

movement of such traf-fic, nor shall any per-

son leave a dooropen on the side of a vehicleavailable to moving traffic for aperiod of time longer than nec-

essary to load or unload passengers.Conversely, the insurance industry might

argue that if you failed to ride wide (out of thedoor zone) you’re partially at fault since youhad an “option”. So, I suggest further amend-ing the legislation and closing this loophole.For example, add “However, riding in the doorzone shall not be construed as assuming therisk of injury.” I’m sure we all agree cyclists

THE DOOR ZONE DEBATEBy Richard L. Duquette, Esq.

Newbie/Networking Meeting Monthly, 1st Thursday, 6pmLocation: Hi-Tech Bikes,7638 Clairemont Mesa Blvd.

July Club RaceJuly 11th, Saturday, 7amLocation: Glorietta Bay, CoronadoDistance: S 700m, B 11.5mi, R 3midistances are approximate

July AquathlonJuly 23th, Thursday, 6pmRegistration starts around 5pmLocation: La Jolla ShoresDistance: S 1000m with a R 3mi

July Club MeetingJuly 30th, ThursdayFood: 5 pm - Speaker: 6pmSpecial Guest: Mike ReillyLocation: Road Runner Sports5553 Copley Ave, San Diego

See web site for complete details.

July PotluckJuly 31th, Friday, 5:30pmAfter Friday Evening Cove SwimLocation: La Jolla Cove

Triathlon Club of San DiegoP.O. Box 504366 San Diego, CA 92150-4366www.triclubsandiego.orgSend correspondence to the addressabove or contact president BrianLong at [email protected]

Membership & RenewalSend a check made payable to TCSD to the address above. Rates for new memberships &renewals: $60/year, $45 military(w/active ID), $110 family (2 adults). Additional years available at discount, see last page.

TCSD e-listsSubscribe to the TCSD e-mailing listsby sending a blank email with yourname in the body to:[email protected]

Newsletter EditorBarbara [email protected] (760) 710-7730

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

Newsletter ArticlesPlease send to Barbara Ferrero at [email protected]

Contributing Writers Dr. Cole Ellis, Barbara Javor,Dean Sprague, and Craig Zelent

Newsletter ClassifiedsContact Raja Lahti at [email protected]

Digital Newsletter or Hard Copy?Choose approriate box in your on-line TCSD member profile.

Beginner Coaches Steve Koci [email protected]

Farah Hedwig [email protected]

Dean Rosenberg [email protected]

Steve Tally [email protected]

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

Bike Coach Andy Concors [email protected]

Club Apparel Devin Reily [email protected] (619) 895-0687

Expo Coordinators Sherry Ashbaugh [email protected] (858) 337-8839

Anne Fleming [email protected]

Grand Prix (including Aqua & Duathlon) Kevin Davenport [email protected]

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

Ironman Coach Craig Zelent [email protected] (760) 214-0055

New Members Michelle Panik [email protected]

Publication Manager Madonna Bentz [email protected] (858) 349-5504

Race Director, Duathlon Tyler & Suzanne Ives [email protected] (858) 688-2997

Race Director, Triathlon Anne Kelley

Brian Wrona [email protected]

Social Director Buck Williamson [email protected]

Sponsorship Director Raja Lahti [email protected]

Swim, Masters Coach Nikee Pomper [email protected] (970) 390-1645

Swim, Open Water Director Thomas Johnson [email protected] (619) 987-8822

Track Coach Jim Vance

Track Coach, North County Mike Plumb [email protected]

Web Administrator John Hill [email protected]

Volunteer Committee Members Michele Kuehner [email protected]

President Brian Long [email protected] (760) 415-3329

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Farah Hedwig [email protected]

Race Director Cory Osth [email protected]

Club Liaison Raja Lahti [email protected]

BOARD MEMBERS

VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

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JULY EVENT CALENDAR

Always refer to the Tri Club’s website calendar for latest events and complete details.

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THE TRIATHLON SAGA OF EZEKIAEL GUNNTriathlon has heroes and harrowing talesUpon which legends are spun.But sports has no story, no adventure so grandAs the triathlon saga of Ezekiel Gunn.

Ezekiel Gunn was a journey man racer,No one knew the place he was from.He had no job nor much did he own;He seemed to just follow the sun.

One day he announced that this was the yearHe’d do what had never been done.He’d race triathlons in all fifty statesIn twelve months—he’d be the one.

He trained like a madman and charted the races,His workouts were second to none.He raced his first tri on a cold winter day,His epic year had begun.

He zigzagged northeast, down south, and out west,To swim and bike and run.Each week he competed in one or two tri’sNot caring whether he won.

Summer rolled ‘round and his truck broke down,So he journeyed to races by thumb.Dirty and grimy, weary and spent,His fame grew as a tri-bum.

September flew by, the last race in his sightsWould be in Hawaii’s sun.A pal checked his list, “Hey, Zeke, what is this?You seem to be short just one.”

Alaska was missing from Ezekiel’s states,He realized it stoic and glum.October grew dark in the Arctic north.“I’ll design and do it for fun.”

He flew to Anchorage and hitched out of townTo a cold lake with water so numb.He laid out a course of Ironman lengthOn a day with few hours of sun.

The swim chilled his bones, the cold iced his veins,He thawed with a few nips of rum.He biked frosted roads past moose in the snow‘Til night fell as he started the run.

With a headlamp for light, the trail became dim.Arctic air bit in his lungs.Across permafrost, glaciers, and floes,The lone runner—Ezekiel Gunn.

Darkness and cold took a toll on his soul,His mind went from numb to dumb,Except for the thought that kept him in gear:This Ironman has to be run.

He slipped and slid ‘cross the icy groundPacing himself with a hum.‘Til a deep, dark crevasse put an end to his questBy swallowing Ezekiel Gunn.

No one knew what happened that dayWhen they found his gear and rum.And all winter long the legend grew ofEzekiel, the triathlon bum.

Spring turned to summer in Alaska’s ice fieldsMelting in the midnight sun.‘Til a fisherman spied a bear paw at dark ice,And recognized Ezekiel Gunn.

He chipped at the glacier to free the blue manAnd thaw his frozen tongue.As Zeke’s eyes fluttered open he spoke his first words,“This Ironman has to be run.”

Zeke stretched his limbs and gazed at his map,Assuming an expression so glum.“The glacier moved me two miles off-course.Thanks.” And started to run.

Zeke moved on to a tropical clime‘Til thoroughly thawed in the sun.His fifty-state record in the course of a yearStays a dream for Ezekiel Gunn.

He now owns a bicycle shopWhere he caters to pros and tri-bums,And spins tales of glory and races to doWhile sipping cola and rum.

Every summer Zeke’s gone for a few weeks or moreTo Alaska, according to some.To swim, bike, and run in the course of a day,To do what the ice had undone.

Triathlon has heroes and harrowing talesUpon which legends are spunBut sports has no story, no adventure so grandAs the triathlon saga of Ezekiel Gunn.

(With apologies to Robert Service and “The Cremationof Sam McGee”)

By Barbara Javor

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Stands for:

San D iegoAs athletes in this community, we’re spoiled for choice.

There are at least four stores packed with bikes, clothes, and advice specific to Triathlon.So whichever you choose, go to a shop.

Our econonmy is your economy.

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Monday6:00 PM Computrainer Cycling and ErgVideo • Location: Coastal Sports and Wellness.

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

5:45 PM Ocean Swim • Location: La Jolla Shores. Meet at sea wall, southern restrooms.

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

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

6:30 AM Bike Workout in Point Loma • Location: Moment Cycle Sports, 1357 Rosecrans.

5:45 PM Track Workout, a coached session • Location: University City H.S.

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

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

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

6:00 PM Bike Workout in Cental San Diego • Location(s): varies,

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

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

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

6:30 AM Bike Workout in Point Loma • Location: Starting at Moment Cycle Sports.

5:30 PM East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,

[email protected] or [email protected].

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

(I-5, to Lomas Santa Fe west)

5:45 PM Ocean Swim • Location: La Jolla Cove on the lawn.

Saturday8:00 AM Bike Workout in Del Mar, 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 (see following page or calendar on website for complete details)

** Starts after daylight saving time, but check TCSD website for complete details.

TCSD WEEKLY WORKOUT CALENDAR

WWW.TRICLUBSANDIEGO.ORG5

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NANCY SPOONERNickname: Spooner

Member since: 1999.

MEMBER PROFILE

Age group: F 35-40

Status: Single (rub it in!)

Before I became a triathlete I was: wanting to be a triathlete!

Favorite Race/Tri Event:Wildflower

Favorite local restaurant: Marine Room (love the view ofthe cove)

Best Leg/Event: Swim (whichmeans I get to watch a lot ofpeople fly by me on the bike,darn it!)

PR: IM California 2005, 12:56:41

Most Embarrassing or DisastrousMoment: My chain fell off at anOlympic distance race. I was solack in training - that I evenforgot how to put my darn chainback on my bike. There I stoodwith an Ironman tattoo on myleg, yet no idea how to put on achain. LOOOOSER! I had to getoutside help so I was DQd fromthe race..

My Equipment:Wetsuit: OrcaBike: TrekShoes: Asics

Sunday, July 19th, 8:30 am

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REAL BEGINNERS’ BIKE RIDE

The TCSD Real Beginners’ Bike Ride takesplace on the 56 bike path and is a club ridewhere NOBODY gets left behind. If you canride comfortably for at least 60 minutes without stopping (total ride time 90 minutes)then this ride is for you. Please have at leastminimal cycling ability (can ride, shift, andcorner your bike adequately). Be ready for acouple of moderate climbs on the first half ofthe ride. Beginners need hills too!

We will have a brief bike talk at 8:30am,and be rolling by 9am. Helmets are MANDATORY. We will help you change yourflats along the way, but please be equippedwith your own tubes to carry on the ride.

Questions? Contact Dean and ’the Steve’s’at [email protected]

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

Directions:I-5 to Carmel Valley Road.East on Carmel Valley Road to El Camino Real.South (RIGHT) on El Camino Real.In about 1/2 mile, RIGHT into the parking lotfor California Bank and Trust.

Monday, July 13th, 6:00 pmBEGINNERS’ MEETING & TRIATHLON 101

Attention beginners! This monthly talk isspecifically designed to get you started inthe sport of triathlon, and our goal is todemystify triathlon, and remove the ‘intimi-dation factor.’ We will cover triathlon basicsfrom A to Z. All questions are fair game!NON-MEMBERS WELCOME!

Contact:Questions or comments can be sent to yourbeginner coaches Steve T, Dean R, and/or Steve K at [email protected]

Where:B&L Bike & Sport - Solana Beach Location211 N. Highway 101Solana Beach, CA 92075 (858) 481-4148

Directions from I-5:Exit 5 at Lomas Sante Fe. Head West (towardsthe coast) to Highway 101/Coast Hwy. Turnright on Coast Hwy and go 1/4 mile.B&L is on left side. Parking is available on

street behind shop.

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MEMBER PROFILE,continued

Surfboard: New Surf Project (I putthe pool aside for the paddlingthe waves last season and itworked just fine)

Equipment wish list: Time. I’dlike more time in my day totrain: swim, bike, run, surf,weights..

Can’t Race Without: Food, SportsSlick and a hat/visor to keepmyhair out of my eyes!

Best advice: Don’t be afraid tocut your workout short so youhave time to stretch. Injuriesfrom lack of stretching will endALL of your workouts if you arenot careful!

NEW MEMBERSAlbert Allison

America Armenta

Kevin Aylesworth

Zachary Barnhorst

Katharine Berwick

Andreas Boettcher

Stacy Boettcher

Katie Bremer

Edward Camarillo

Sean Casserly

Sean Christensen

Scott Christensen

Gordon Clark

Lane Courkamp

Gerald Edwards

Lisa Fagen

Jomel Fampulme

Angela Fanning

Teri Fitzgibbons

Troy Flowers

Heather Forgy

Carlos Garcia

lisa girolamo

Seth Hall

Craig Hewitt

Congratulations to Chuck Gorski for finishing Ironman Brasil. Chuck had a great race despiteunseasonably warm weather.

If you are entered in an Ironman (or longer), please email Craig Zelent at [email protected]'s the only way to get listed in our TCSD results. Thanks!

Congratulations IM Finishers!

IM China - May 31, 2009

Time Overall Group Age Rank Swim Bike Run

Chuck Gorski 12:45:58 855 M40-44 159/215 1:33 6:15 4:571,204 Participants. Seconds and transitions not included.


NEW MEMBERS, cont.

Craig: A lot of TCSD people think of you as“the sweet lady” because you provide thedesserts at the Aquathlons. How did you getthat job and what are some of the dishesyou’ve spoiled us with over the years?

Elizabeth: The desserts...Can you say JimMcCann? When I asked how I could help outTSCD what does he come up with...cakes! Hesays how about baking some cakes for theAquathlon. Cakes for 200, sure, who cares if Idon’t bake! Fine time to start! So there itbegan, but Jim was never one to just letthings be. He upped the challenge eachmonth. He‘d say DeeDee and I had this greatchocolate covered fruit. Do you think youcould do that? Or, I’ve always wanted bananasplits at the beach...Over the years it hasranged from pumpkin pie to apple crisp a lamode. It’s been really fun.

Craig: What was your athletic backgroundprior to triathlon?

Elizabeth: In high school I played basketballand volleyball. I have terrible eye-hand coor-dination. My primary strength was runningaround and getting in the way of the otherteam’s players; somewhat useful in basketball,but I’m not sure how much of an asset I wasto the volleyball team. My childhood trophycase is filled with awards for most inspira-tional and most improved. Translation, alwaysthe worst but quite cheerful! (I must notethat I was expelled from high school for drink-ing beer before basketball practice. I haven’tpicked up a basketball since... but excuse me,could you please pass me that Sierra Nevada!)

Craig: How did you get introduced totriathlon?

Elizabeth: My husband Pat was anxious to getme into something that would completelywear me out. I’m, should we say, a little fidg-ety. My children were getting older and need-

ing me less, and I guess my extra energy wasa bit unfocused and apparently slightly grat-ing. Oh dear!

Pat had raced triathlon before we met. Aswe have been married 22 years his racing wasduring triathlon’s infancy. His stories soundedhorrible; long distance racing with terribleequipment and little or no support. It seemedto be all about cramping, vomiting, bonkingand passing out...really fun stuff!

Somehow he sugar coated all those stories(should we call it rebranding) and with thehelp of my great friend a fellow triathleteKathleen Rafaat persuaded me to sign up forSolana Beach.

Craig: How did that 1st race go for you?

Elizabeth: First Race: Age 39, Solana BeachSprint Triathlon 2003. What can I say…racedon my 1985 Dave Scott Centurion. With DaveScott’s name on my bike I really don’t know

IRONMAN CONVERSATION WITH CRAIG ZELENTI had the chance recently to talk triathlon with the Tri Club’sElizabeth Daubner. Elizabeth qualified for the Hawaiian Ironman bywinning the women’s 45-49 age group at California 70.3 with ablistering quick time of 5:02:29. Please join me as we get to knowthis wonderfully sweet lady!

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Always smiling, Elizabeth Daubner.

Robert Hogan

Jason Hopkins

James Ismailoglu

Brian Jamison

Ivonne Jimenez

Jeff Johnson

Jonathan King

Beth Kueter

Alexander Lawson

David Lipke

Brian Meyerhoff

Jennifer Neuschwander

Tanja Overdevest

Jon Oxidine

Watson Peter

Dina Rabo

Bernard Raemy

John Rich

Jason Rogers

colleen Rugg

James Sanders

Owen Schoolsky

Erin Searfoss

Sally Smith

Stephanie Spann

Kyndl Spencley

Vaughn Stakes

Jennifer Thomas

Tami Threet

Troy Tom

Al Torre

Patricia Torre

Erica Trivett

David Tuffy

Jan Uher

Noah Villalobos

Michael Waters

Murray Webb

Mark Wells

Justin Woodruff

Joseph Young

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TCSD RACEDISCOUNTSTo get your TCSD club discount,some events require club membersto use mail-in application andinclude a photocopy of TCSD mem-bership card. No refunds of thediscounted amount will be given ifyou have already sent in yourname and application.

Subtract the discounted amountfrom the total and be sure to alsowrite Triathlon Club of San Diegosomewhere on the application.

Additionally, visit the clubs discount section on the web foradditional details about discountcodes.

Auburn International Half-Ironman(World’s Toughest Half, Olympic andLong Course Duathlon NationallChampionships). Discount: $10 off entry.

Big Kahuna Triathlon$15 off.

Elite RacingRock & Roll Marathon.Discount: $10 off

Elite Racing Ventura Countywww.EliteSportsVC.com2009 events: Camarillo Duathlon,Ventura Splash ‘n Dash Series,Oxnard Splash ‘n Dash Series.Discount: 10% discount.See TCSD’s website for discountcode.

Kathy Loper Eventswww.kathyloperevents.comAt least a dozen local 5Ks, 10Ksand half marathons. For a com-plete list go to the website.Discount: $3 off all events.

Klein and Clark SportsProductionsApril and November DesertTriathlon in Palm Springs.Discount: 10% off

Koz EnterprisesSpring Sprint Triathlon, San DiegoInternational Triathlon, SolanaBeach Triathlon, Imperial BeachTriathlon, Mission Bay Triathlon,Silver Strand Half Marathon.Discount: $5 off all events.

why I didn’t win! Maybe it was the stop at thepotties during the swim to bike transition. Orthe stopping to chat during the bike to runtransition. Really there are somany fun ways to waste timein transition. Anyway, therace was not a celebration ofspeed (sorry Dave) but it waspretty fun; I definitelycaught the triathlon bug! Bythe way, I still have troublewith transitions. This year atFord 70.3 I spent nearly 6minutes trying to figure outwhat to wear. Fashion!!!!

Craig: What Ironman dis-tance races have you done?

Elizabeth: I’ve doneSilverman Full twice. 200512:50:20, 2006 12:32:42The first year I was reallycareful about pacing on the bike…zone onefor 1 hour…zone 2 for...bike split 7:01. 2006I decided really push the pace, zone 3 to 4 thewhole ride...40 mile an hour winds...bike split7:08. Oh well!

Craig: What has been your favorite race of alltime?

Elizabeth: Silverman is my favorite race. Theyoffer both a full and a half. At 4 years old it isa race that is still in a grass roots stage. It islike a fabulous iron distance club race. Therace director Frank Lowery is charming andchatty and somehow everywhere. And if he’snot there then it is his wife and young chil-dren, his father, or his sisters. The sense of a

family putting on this race trickles down tothe racers and fosters a rare sense of cama-raderie among participants. And to get

through this race you’llneed that camaraderie. Thebike is 9,727 feet of climb-ing. The run is 1,560 feetand while the swim shouldbe flat when the windsblow the waves make youfeel like that’s a climb too.We’ve had rain, hail, and 40mile an hour winds. But thewhole thing is an amazingadventure and I’ve yet tomeet anyone who has donethe race that isn’t passion-ate about it. No one givesup; those that don’t finishare back the next year togive it another shot!

Craig: Was qualifying forHawaii a goal of yours?

Elizabeth: No. I really like to race with Pat.For him heat is a killer so that pretty muchruled out Hawaii. That being said I’ve alwayscarried a check with me to Ford, because whileI didn’t choose to pursue Hawaii, I wouldnever turn down the opportunity. I feel reallylucky and excited to go.

Craig: A couple of years ago your husband Patsuffered a horrible bike crash. What happenedand what would you like Tri Club members toknow about this Daubner experience?

Elizabeth: Oh boy, talk about facing your mor-

Ironman Conversation, continued


The Silverman pose.

To order, go to www.mdotcoffee.com

Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)

We’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin

100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee – harvested form the same farmseach and every time. The high-altitude and volcanic soil in Guatemala andKona make for some of the best coffee growing conditions in the world.

Pacific Sports LLCLos Angeles Triathlon, NewportBeach Triathlon, Long BeachTriathlon, Catalina IslandTriathlon, Catalina Marathon.Discount: $10 off all events.

Pelican Coast EventsMission Hills InternationalDuathlon, Pacific Coast Triathlonand Orange County Triathlon. Discount: Get $10 off each raceor sign up for all three and get$40 off ($10 less). Use codeSDTC09.

SilverMan TriathlonHalf and Full ironman events. Lake Mead/Henderson, NV. Discount: $10.00 off. Must indi-cate USAT membership numberand club affiliation. Use codes Full: silverclub09,

Half: silverhalf09

Ventura Breath of Life Triathlonwww.triforlife.comDiscount: $10 off

TCSD RACEDISCOUNTS

Your helmet is the #1 protection when riding abike. Being seen by motorist and others is justas important. Adding a headlamp and a taillamp is one of the best ways of making your-self visible. The added benefit of a very goodheadlamp is speed. The more lumens (lightemitted per second), the further down theroad you can see thus the faster youcan ride.

I have been training for a24-hour triathlon (planshave since changed sincequalifying for IMWorld’s Championship)where biking and runningat night will be partof the race. Trainingin the daylight has it’srisks; cars, car doors, potholes...etc. At night the risk areincreased exponentially, so having theproper equipment to minimize one’s risk isessential.

XLab, the maker of great hydration acces-sories, has recently launched one of the besttail lights on the market. What is so uniqueabout it?

The 5 LEDs emit a very bright light, whichcan be seen over 1/3 mile away. This makes ita great day time light, making you stand outfrom the monotony of everyday life. It also hasa very wide angle of visibility. It emits lightbeyond 260 degrees. This is very important,you want to be seen from all sides. Also,there are 4 different light patterns. Any

will make you hightly visible, I really like therandom or “disco” light pattern.

This light was made to seamlessly mount toall the XLAB carries and a few others, a stan-dard seat posts clamp is also included.

Knowing that I am visible by others on theroad or trail gives me the confidence to ridefull speed ahead.

With a retail price around $35.00, it isone of the cheapest forms of life insur-

ance available. Additional detailscan be found on XLAB’s web

site, www.Xlab-usa.com/strobe.So you have your rear end

covered, now you just need tosee where you are going. Aquality headlight is very

important if you are commut-ing to work, riding off-road

trails at night or training/racing onopen roads.

Yes, you can purchase a headlamp for about25 bucks, but how far will the light shine...about 2 feet! If all you do are short commutesand don’t need much light, that just may goodenough. But, if you plan on riding “fast” youwant light that will illuminate the road or trailfar ahead. Lumens are expensive. Good lightsare expensive.

LED lights are now the preferred lightsource. LED technology has improved over the

last coupe of years. HID (high-intensity discharge) was once

the way to go, but nowLED is the cat’s meow.Good lights also needa good source ofpower. Lithium-ionbatteriess are used topower quality lights.

They add to the expenseof the light but are rechargeable

and have capacity to run a long time.The Dinotte 400L LI headlamp offers

the best of all worlds. Brightness,(400 Lumens), battery life (up to 10

PRODUCT REVIEW:XLAB Daylight Training Strobe and Dinotte 400L LI Headlamp

WWW.TRICLUBSANDIEGO.ORG

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FRIENDS OF TCSDOFFERING DISCOUNTS

COACHING SERVICES

Breakaway Training(858) 361-0761Contact: Felipe [email protected]

EnduranceZone.com www.fitstop-lab.comContact: Barry Kelly, Fit StopDiscount: 15% off for all TCSDmembers. Use ”TCSD” as thecoupon code, $50 off of the normalprice for VO2 testing.

ironguides(858) 558-1337Contact: Sergio [email protected]

Training Bible Coaching (619) 886-3227Contact: Jim [email protected]

Tri Power Multisport(760) 420-8032Contact: Mike [email protected]

MASSAGE & PHYSICAL

Active Release TechniquesUniversity City Physical Therapy (858) 452-0282www.ucpt.comDiscount: 30% off ART sessionswith Gino Cinco, PT, certified ARTprovider and instructor.

Bart Gale, HHP and TCSD member.1356 Garnet Ave., Pacific Beach(858) 531-8189Email: [email protected] in Sports, Thai, NMT &Deep Tissue Sculpting.

Sabine Grossmann234 N. Acacia Ave., Solana Beach,(619) 347-9535Licensed Massage Therapist andTCSD member.

continued page 11

Seasoned runners know the freedom of thetrail: open skies, altered terrains, softer land-ings, and each hour passing by like a forgot-ten moment. Rolling hills, lung-bustinginclines, burning quadriceps, dirty shoes androcky roads—all of it a welcome nuisance.Whether you are training for competition,improving your health through exercise, orjust purging your mind of worldly distractions,trail running is the perfect getaway, and oncehooked, it is very hard to stop.

But when you least expect it, a pain or anache—a stabbing at the side of your leg—rudely interrupts your bliss. Not to worry: it’sprobably just a little compression or tensionfrom the IT-Band. You can ignore it, but run-ning through the pain will only exacerbateyour symptoms. What caues that pain, andwhat effective treatments and strategies areavailable to prevent future flare-ups?

The IT-Band Quiz1) Do you have pain or tightness on the out-

side of your knee? 2) Does the pain or tightness begin shortly

after you start running, only to disappearafter you finish?If you answered yes to these questions, you

could be suffering from IT-band syndrome(ITBS). ITBS can be debilitating and difficultto resolve. The good news is that advancedsoft tissue treatments are making great stridesin easing the pain associated with ITBS.

The IT-band is a thickened strip of fascia(tendon) that extends from the hip across theoutside of the knee, where it inserts into thelarge shinbone called the tibia. The tibia is thebone just below the line of your knee joint.

The Factors Surrounding ITBSIT-band syndrome is widely recognized as an

over-use injury caused by exercising too muchor exercising improperly. Here are some factorsthat can result in the development of IT-bandsyndrome:• Errors in training methods• Rapid increase in daily or weekly running

distance• Improper running mechanics• Lack of flexibility• Lack of strength• Worn-out shoes• The wrong type of shoe

Other factors 1) Rigid feet: runners with rigid feet are moreprone to develop IT-band syndrome. The theo-ry is that rigid feet are unable to adequatelyabsorb the shock of landing while you run.

2) Rolling feet: Some runners excessively rolltheir feet inward (called over-pronation) whenthey land on the ground. This causes the shinto twist in (medially) and increases tension onthe IT-band, making the runner more suscepti-ble to IT-band syndrome.

3) Weak hips: The abductor muscles of thehip (called the glute medius and tensor fascialata) are the muscles that allow you to raiseyour leg to the side. If you stand up and allowyour leg to cross over the front of your body,you may feel tension on the outside portion ofyour leg. This is a result of hip-muscle weak-ness, and if this weakness causes your leg todrift toward the midline (center) of your bodywhen you run, rather than remain in its prop-er placement, there is increased tension onyour IT-band. This is usually not a problem ifyou only run short distances, but if you run forperiods of time over an hour, especially whenyou’re tired, the repetitive strain on the IT-band can lead to IT-band syndrome.

ASK THE TRAINER: What is Iliotibial Band (IT-Band) Syndrome

By Dr. Cole Ellis

Iliotibial Band

Inflamed andswollen bursa

©MMG 1999



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4) Impingement zone: Downhill running andslower running speeds cause the knee to stayat a 30-degree angle. This is known as the“impingement zone.” The more you remain inthe impingement zone, the more likely you areto develop IT-band syndrome. Faster speedsmean less time spent in the impingementzone, so IT-band syndrome is not usually aproblem for sprinters or participants in sportsrequiring movement in multiple directions—such as football, soccer, or rugby.

What Causes the Pain?IT-Band Syndrome is believed to result from

friction of the IT-band as it slides over thebones of the knee, although recent researchindicates it is more of a compression problemrelating to sensitive nerves. When your mus-cles, tendons, and ligaments become over-used, three things can occur:

1) Acute conditions, such as pulls, tears, andcollisions in the tissues

2) An accumulation of small tears in the tis-sues, which is called micro-trauma

3) Insufficient oxygen, or hypoxia

Each of these can cause your body to pro-duce tough, dense scar tissue in the affectedarea. This scar tissue binds up tissues thatshould move freely, and as scar tissue builds inthe area, muscles become shorter and weaker;

tension on the tendons cause tendonitis, andthe nerves become trapped. In turn, thisreduces the range of motion and leads to aloss of strength and an increase in pain. Whena nerve gets trapped, you may also feel tin-gling, numbness, and weakness.

Recent Research Reveals the SpecificProcess Underlying ITBS

We know all the factors surrounding ITBS,but what is the real culprit? How does it devel-op? An award-winning study (Brian Noehren,Irene Davis, and Joseph Hamill, ProspectiveStudy of the Biomechanical Factors Associatedwith Iliotibial Band Syndrome, ClinicalBiomechanics #22, 2007, 951-956) has shedlight on this process. Generally, greaterfemoral external rotation leads to greater kneeinternal rotation, and this increased externalrotation is related to muscle imbalances at thehip. In particular, when the foot impacts theground during running, co-contraction of bothinternal and external rotators is necessary toprovide stability to the femoral head in theacetabulum. Three key muscle groups—theglute minimus, the anterior fibers of the glu-teus medius, and the tensor fascia lata—allwork in unison to abduct and internally rotatethe femur. If there is insufficient activity of

continued page 16

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12

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tality. Uggh! Pat was ridingin Rancho Sante Fe on abeautiful little stretch ofroad (Artesian Road) thathas a very steep hill fol-lowed by unmarked speedbumps. He was found about10 feet from the first speedbump, semi conscious. Hisinjuries include a shatteredpelvis with several inches ofdisplacement, broken collar-bone, and a concussion. Hehad 6 hours of surgery toreconstruct the pelvis andpin the collarbone. I wish Ihad something positive tosay about the experience.Well I guess I do, his doc-tors were wonderful. I amespecially thankful to thepelvic traumatologist Dr.Jeffrey Smith. I wish I hadwords of wisdom to pass on.I don’t. There are too manyaccidents every year and I’mamazed at the courage ofmany of our fellow TCSDers in tackling thelong painful recovery.

Craig: Let’s lighten thisup a little bit. What is afunny triathlon storyyou have been involvedin?

Elizabeth: Is pottyhumor light...or dark.My first Ironman I hadtotal intestinal melt-down. Silverman became‘Tour de Porta Potty’. Ivisited every singlebathroom on the 26mile run. It was miser-able but so ridiculousthat it was sort offunny. I kept wishing Ihad stickers or toiletseals, ‘This potty hasbeen personally inspect-ed by your fellow racerElizabeth Daubner’. Imade it through thatrace, but now never racelong distance with out afirst aid kit whichincludes Imodium.

Craig: What would you suggest to women, inparticular, who are thinking about doing their


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first triathlon?

Elizabeth: Women...goout there and have fun.Take the race part outof the equation com-pletely. Triathlon is allabout getting a greatworkout and hangingwith bunch of fun peo-ple. Yes there are a fewfolks that are pushy andtesty, but mostly it’speople that will gladly help you out...whetherit be to scoot their bike over to make room foryou at an overcrowded race bike rack, or helpset up your transition area and zip up yourwetsuit. Find a race and get registered!Committing to do the race is probably thehardest part! It is all fun after that!

Craig: Who will join you for the trip toIronman Hawaii?

Elizabeth: Just Pat. My kidsare mortified by ourtriathlon lifestyle and wantnothing to do with it.Maybe if I didn’t insist onwearing that Aero helmet allthe time...

Craig: Does anyone sponsoryou?

Elizabeth: I am fortunate tohave Moment Cycle Sportbehind me. The shop ownersCory Osth and JT Lyons arefantastic people. They havethe right blend of lovingbikes and appreciating andreally understanding theengineering of all the available cycling equip-

ment. JT is infinitelypatient in steering one tothe right bike fit and biketo fill your cycling needs.I bought a Felt B2 attheir shop last year. Ilove it! 3,500 miles laterI can say that they cer-tainly guided me to theright bike!

And while not a spon-sor (but a club sponsor)

I’d like to thank Gino Cinco of UCPT. He hashelped me through countless injuries and gotme to the race start every time!

Of course my biggest sponsor and numberone fan is my hubby Pat. His support andencouragement make it all possible.

Craig: What are your triathlon goals beyondKona?

Elizabeth: Beyond Kona...what? You mean I still haveto keep exercising!Seriously, my triathlongoals...Hmm, keep gettingto the starting line andseek out some newtriathlon adventures for Patand I.

Craig: Elizabeth, you arethe best! I knew you’d bean awesome interview. Iwaited far too long to dothis with you. Thank you somuch for sharing your storyand your sense of humor.Good luck to you in Konaand beyond. The TCSD is

lucky to have you and Pat on our team!


Letting Pat take the lead or is heabout to be “chicked”?

Team time trial on Fiesta Island.

The Door Zone Debate, continuedhave the right to assume the good conduct ofparked motorists.

Let’s face it, when fighting for justice; legis-lation is a mighty sword when confronting the-powerful insurance industry. I hope this debateraises the safety awareness level of motoristsand cyclists!

Richard L. Duquette is a local Carlsbad, CaliforniaPersonal Injury Trial Attorney who since 1983 hasmixed law with his love of Bicycling and Surfingfrom Baja to Bali. See www.911law.com for additional articles and information to protect your rights. He can be reached via email at [email protected] and phone (760) 730-0500.

16

Barbara F. Ferrero - BS, CCN, LMT

Determine Your Goals and Develop

a Plan.

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these 3 muscle groups, this can lead toincreased femoral external rotation, which ulti-mately causes ITBS.

Treatment and Prevention of IT-Band Syndrome

The IT-band has many soft tissues attachedto it in a “kinetic chain.” Initially, treatmentsare focused on the IT-band/knee area itself,but in order to resolve the pain and scar tissue,all of the affected soft tissues along the kinet-ic chain must be treated. If you follow the IT-band, you will find attachments to the gluteusmaximus, tensor fascia lata, vastus lateralis(lateral quad muscle), and hip stabilizers suchas the glute medius. This is “the kineticchain.”

Soft Tissue and the Kinetic Chain Soft tissue consists of muscles,

fascia, ligaments, tendons, and

nerves. Every part of the body—

muscle, ligament, bone, and any

other soft tissue—is connected. This

is what makes up the “kinetic chain.”

So, when one part is damaged and

can’t function normally, it affects

others. The body intuitively

compensates for a damaged portion,

creating a chain reaction that

can result in many parts becoming

compromised over time.

Your doctor should conduct a running exam-ination, which consists of 1) a gait analysisand 2) a functional test. This helps locatepotential weaknesses, such as over-pronationof the feet or weakness of the hip abductormuscles, which cause the IT-band to work toohard.

For example:• If the gait analysis shows that the hip flex-

or muscles are tight, the doctor knows thatother parts of the leg must compensate forthis lack of flexibility.

• If the leg crosses the midline while running,it may indicate that the hip abductor mus-cles are weak.

This gait analysis will help identify the tis-sues in the kinetic chain that need treatment.Any restrictions along the chain must bereleased at all levels of the chain, from the ori-gin of the IT-band, to where it inserts into thetibia bone.

Functional Tests Functional tests are designed to put

a patient through normal movement

patterns while looking for muscle

imbalances. For instance: a squat,

single leg squat, and lunge exercise

can be performed. If the knee

deviates medially during the lunge

test, this could indicate external hip

rotator weakness, glute medius weak-

ness, or possibly excessive pronation

of the feet. Functional tests provide

a starting point to work from.

Treatment for IT-Band SyndromeTwo proven treatments exist for ITBS

1) Active Release Techniques – this consists ofreleasing all of the muscles, tendons, andligaments along the IT-band, including thegluteus maximus, glute medius, TFL, vastuslateralis, hamstrings, and other congestedspots along the IT-band chain.

2) Strengthening Exercises a) Single Leg Squat: proprioception (bal-

ance, or the sense of ones limbs oriented inspace) while strengthening lateral hip stabiliz-ers.

b) Hip Hike: strengthens glute medius.c) Bridge with band: strengthens core, glute

maximus, glute medius, and hamstrings.

Single Leg Squat Stand on one leg

while maintaining

normal alignment in

the lower back. Resist

flexing forward from

the spine, keep pelvis

level, and don't allow

the knee to pass over

toes when squatting

Ask the Trainer, continued


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18


down. You can face a wall or hold on to something

for balance, although you should work up

to the point where you can perform this exercise

without assistance. Slowly lower glutes down and

backwards, as though you are sit down in a chair.

This exercise is just like a squat, but you don’t

go all the way down. To protect your knees,

squat down to where you feel comfortable and

take your time mastering this movement.

Other Treatments for IT-Band Syndrome:• Improved running form through “injury-free running” tech-

niques.• Ice massage to reduce inflammation.• Additional soft-tissue techniques may be required on the

hamstrings, quadriceps (thigh muscles), and hip adductormuscles, such as post-facilitation stretch or fascial release(also called the Graston Technique).

• Biomechanical evaluation of the pelvis and leg, includingthe feet.

• A strengthening program, using functional movements thatfocus on the core and glute medius region.

• Some people may benefit from shoes with greater cushion-ing and inserts, and those who pronate their feet mayrequire more stability from their shoes, such as custommade orthotics that prevent the feet from rolling.

• Activities such as 1) running faster than your usual pace or2) multidirectional sports, since these movements do notconsistently occur in the impingement zone. Rather thanstaying in the slow zone, changing speeds and alternatingbetween longer runs and shorter, faster runs can preventrecurrences of IT-Band Syndrome.

• Use caution with downhill running until injury mitigates.

Dr. Cole Ellis has written numerous articles on subjects related to staying active. He is the author of "The Stay-ActiveManifesto" (you can download a free copy of this eBook atwww.coleellis.com). Dr. Ellis specializes in resolving injuriesand improving performance for athletes, runners, and otherswho stay active for the mental and physical benefits of exer-cise

Ask the Trainer, continued

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Product Review, continued

hrs) and price (starting at $269.00). This may sound expensive,but there are other lights that cost 4 times as much that do notoffer the versatility, brightness, and battery life. As mentionedthere are light that cost $25, but you far ahead can you see?

There are 3 power levels and 3 blinking settings. On hi, theillumination is awesome. It is almost “car” like. A wide beamalong with illuminating the road over 50 yards ahead. Cracks andbumps in the road, glass, rabbits are all illuminated far inadvance so you can make appropriate maneuvers. When ridingfast, early warning is very important. Also, motorist will see youfar in advance.

I also use this lamp for night running with the optional head-strap. I connect the battery with the extended power cord andplace the battery in a fannie pack. The headlamp does not heatup as much as other light, especially on the medium setting. Airflow is important to keep these type of headlamp cool.

A quick release mounting system is the only thing missing frommaking this a perfect 10 out of 10 rating. It requires a little bit of effort to install and reinstall from its handlebar orhelmet mounting system.

I own and have investigated quite a few lighting options andhave found the Dinotte 400L LI to be the one that offers the bestvalue, without breaking the bank. Complete details about thislight and other Dinotte products can found on their web site,http://www.dinottelighting.com.

Running and biking in the dark are totally different and exhil-arating experiences. You have be aware the whole time, lookingahead and use your peripheral vision, focusing, paying attentionto everything. It’s a lot of fun, but to minimize the extra risksproper equipment is a must.

Reviewed by: Dean Sprague, PedPowerPerform Lab.

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Discounts on labor and free consultation offered to TCSD members.

Tri Club Incentive Offer

FREE* Tickets to La Jolla Playhouse

*Tickets offered to those who come in for a FREE initial consultation or simply refer someone you know for our financial planning or Social Responsible Investing

21

Show Off Your TCSD Spirit!


Daniel Powell and Rick Summers have TCSD Spirit!Last month, they ran the Great Wall Marathon in China.

Daniel brought along a McCann Man Aquathon t-shirt andarranged for a picture holding the shirt on the Great Wall.

Send your “TCSD Spirt” images to [email protected] tobe considered for the club’s website and newsletter.

22

Ingredients

2 packets of Kashi® 7 Whole Grain Pilaf1 cup whole peanuts4 teaspoons toasted sesame oil3 cloves garlic, sliced1 medium red onion, diced1/2 teaspoon cumin12 teaspoon coriander3/4 cup raisins1 large carrot, cut into match sticks1 cup red cabbage, diced1 pinch salt1/4 cup water1 red bell pepper, seeded and diced1/2 bunch cilantro, coarsely chopped4 tablespoons soy sauce2 tablespoons brown rice vinegar2 teaspoons fresh ginger root, grated1 teaspoons crushed red chili flakes2 teaspoons evaporated cane juice crystals.

Directions1. 1. Cook Kashi Pilaf according to directions

on the package and set aside. 2. Dry toast peanuts in a small skillet until

golden brown and set aside. 3. Sauté garlic and onion in first 2 teaspoons

of sesame oil in a large skillet until limp. 4. Add cumin, coriander and stir. 5. Add raisins, carrots, cabbage, salt, water

and stir well. 6. Cover with lid, reduce heat to low, simmer

for 3 minutes then remove from heat. 7. In a large mixing bowl, combine sautté

mixture with cooked Kashi Pilaf, red bellpepper, cilantro, toasted peanuts and mixwell.

8. In a small bowl, combine remaining ingredients, whisk together, add to pilafmixture, stir well and enjoy.

COOKING W/KASHI®: INDONESIAN PILAFMakes about 15 servings (2/3 cup serving size)

Nutrition FactsServing Size: 2/3 cup

Servings per recipe: 15

Calories 180,

Calories from Fat 70,

Total Fat 7g,

Saturated Fat 1g,

Cholesterol 0mg,

Sodium 300mg,

Total Carbohydrate 25g,

Dietary Fiber 4g,

Sugars 7g,

Protein 6g,

Vitamin A 15%,

Vitamin C 20%,

Calcium 4%,

Iron 8%

23


Triathlon Club of San DiegoP.O. Box 84211

San Diego, CA 92138

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

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