tcsd newsletter 0910

BackgroundDuring the early evening of May 27th, 2010, I(along with other Team Solana coaches andmentors) stood in front of a room full of verydissimilar strangers, and told them they wouldbe the very best of friends in less then eightweeks. Looks on faces showed blatant skepti-cism. We were at Hi-Tech Bikes, and this was theintroductory team mixer event for thosewho had signed up to be on the TCSDCares Team Solana 2010. Team Solana isa fund raising event for the charity armof TCSD known as TCSD Cares. Using clubvolunteers, sponsors, andother resources, wetake a group ofmostly beginnerlevel aspiring triath-letes, and providefull training and edu-cation in order to get them ready for theTriathlon Club of San Diego Solana BeachTriathlon. In exchange for a donation to TCSDCares, they get a full program, fun shwag, andentry to the race. Different things brought eachof those people together into that room. Mostlyit was the opportunity to train with a group, orperhaps the need for a structured program that

would take them right through race day. Whatthey had not counted on was the bonds andfriendships that would be created. I happily wit-nessed this phenomenon during the first TeamSolana 2009 (they still call themselves ‘theOriginals’). What I did not know for sure was ifit would happen twice! What we did learn lastyear was that shared experience, mixed with a

dab of fear, is an incredibly effi-cient bondingagent.

TrainingSomething about a

first shared poolswim provides justthe right combinationof ingredients for

team-building. The groundwork for atightknit Team was laid during the sec-

ond week of training when we introduced theTeam to pool swimming at the JCC. The alwaysincredible TCSD pool coaches put the entirewide-eyed Team into two lanes and started thebasics from the ground up. Many of you canattest to the friendships that can be forgedthrough misty goggle lenses between breathswhile hanging onto lane-lines. From there, thebiggest challenge we had as a coaching and

TRIATHLON CLUB OF SAN DIEGOTriNews

Thursday, Sept 30th5:00 pm food begins

SPECIAL GUEST: BOB BABBIT

Babbitt on Babbitt stories from the past 30 years of

endurance sports.

Location:FunctionSmart

(aka UCPT Sorrento Valley)10803 Vista Sorrento Parkway

San Diego, CA 92121

Complete details available on the Club’s website.

TCSD Contacts 2Board Members 2Volunteer Members 2Weekly Workout Calendar 7About Guest Speaker 7

Member Profile 8TCSD Conversation 9New Members 10Race Reports 14 & 16

Race Smart 17Coach’s Corner 18It’s The Law 21

INSIDE THIS ISSUE

2010SEPTEMBER

continued on page 3

WHO CARES? TCSD Cares...of Course!Race Recap and Reports from Team Solana

SEPTEMBER CLUB MEETING

SEPTEMBER TCSDAQUATHLON

Powered by Kashi®

Thursday, Sept 9th5:00 pm check-in begins

5:45 pm course talk6:00 pm race start

Location: La Jolla Shores

Race photos courtesy Osamu Chiba, Opix.net

Intro by Steve Tally

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

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

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

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

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

EditorDawn [email protected]

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

Contributing Writers Richard Duquette, Jeanette Davey,Jason Karp MD, Kevin Koresky,Michelle Panik and Craig Zelent.

Newsletter Classifieds/AdsContact David McMahon [email protected]

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

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

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

Bike Coach Andy Concors [email protected]

Creative Team Arch & Christy Fuston [email protected]

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

Race Series Points (Aqua, Du & Triathlon) Dean Sprague [email protected]

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

Membership Director Bethany Sotak [email protected]

Newsletter Editor Dawn Copenhaver [email protected]

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

Open Water Safety Officer Dave Huff [email protected]

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

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

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

Store Manager Michelle Panik [email protected]

Swim Director Mickey Murad [email protected]

Swim Director, Open Water Nikee Pomper [email protected]

TCSD Cares Steve Tally [email protected]

Track Coach, UTC Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Web Administrator(s) John Hill [email protected]

Buck Williamson [email protected]

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

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Mike Plumb [email protected]

Sponsorship Director David McMahon [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

ARTICLES WANTED

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

Thanks for sharing!

BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell singleand double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and 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]

WWW.TRICLUBSANDIEGO.ORG3

mentoring team was to hold this particular group back from trying to dotoo much too soon (we weren't always successful either). After multiplepool swims, open water swims, surf entry sessions, transition lessons,bike rides, track runs, bricks sessions, beginner races, and over 12 infoand preparation seminars, TS2010 was ready (whether they knew it ornot). During their training they experienced red carpet treatment fromall the TCSD Sponsors and members. We hit TCSD sponsors up for dis-counts, use of the premises, seminars, training sessions, and sometimesall of the aforementioned at the same time. Not once did we get turneddown, or even have a sponsor hesitate to help.

Race DayThanks to TCSD President Thomas and race promoter Koz Enterprises,

TS2010 members had their own transition rack at the race, so everyonewas able to share pre-race jitters and settle in together. It felt good tolook around and see the meticulously laid out transition spots, crisppre-race routines, and the general lack of the first-timer dazed expres-sion. Even the race day surf was behaving, which was a huge relief tosome. The highlight of the day for me was the Team gathering as we fin-ished along the final chute to cheer in the remaining TS2010 members.The feeling of family of that final group at the finish line was trulyinspiring, and I know I speak for all the coaches and mentors when Isay that one moment was worth every second of volunteer time to getthem there. Eight weeks from strangers to family. It was good to knowour prediction on that first day was right on.

ThanksAs there are too many individuals and sponsors to thank here, we will

be putting up a more complete writeup on the TCSD Cares webpage(www.tcsdcares.org). Special brief thanks to coach/mentors fromTS2009, Paula Munoz, Gordon Clark, James Ismailoglu and Al Allison.Paula put in huge amounts of time organizing events, contacting spon-sors, setting up and moderating our listserve, and basically keepingthings on track and running smoothly. TS2010 would not have happenedwithout her. Gordon was everywhere, and stepped up wherever there wasa gap, leading everything from bike rides to surf and swim sessions, andalso supplied a life-time supply of ‘can-do’ energy. Thanks also to begin-ner coaches Dean Rosenberg, Florian Hedwig, Gerry Foreman, BobbieSoloman, and Bill Gleason. Finally, a special thanks to TCSD Prez ThomasJohnson for the many ideas and also for lining up so many perks for theTeam, and to former President Brian Long for coming up with the wholeidea last year.

In the true tradition of Team Solana, I have already had at least halfof the TS2010 Team volunteer to help with TS2011. You will be seeinga lot of them in the coming year!

Jerry and Melissa StokelyM45-49 and F50-54

Team Solana was a great experience. We did not know what to expect.We have been members of the club for one year and not exactly new,and have a few races under our belts. We inquired ahead of time and

Who Cares? TCSD Cares, continued

Race Reports: Team Solana 2010

continued on page 6

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SEPTEMBER TCSD MEETINGS, CLINICS, RACES & RIDES

Thursday,September 2nd

NEWBIE NETWORKINGMEETING

This monthly (first Thursday of every month) gathering isspecifically designed to introduceyou to the sport of triathlon andthe Triathlon Club of San Diego. NON-MEMBERS WELCOME!

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

Location: TBD

Sunday, September 26th6:00am Check-in, set up begins7:00am Race Start

Location: Fiesta Island, San Diego

Distance:Swim: 750 metersBike: 12.5 miles Run: 3 miles(distances are approximate)

Contact:TCSD Race Director(s)

If not racing,come out and Volunteer!

Monday, September 20th, 6:00pm

TRIATHLON 101 &BEGINNERS’ MEETING

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

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

Location:B&L Bike & Sport San Diego Store3603 Camino Del Rio WestRight off the 5 at Rosecrans acrossfrom Hampton Inn.San Diego, CA 92110 (619) 294-9300

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

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

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

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

Date PendingCheck website for updates

REAL BEGINNERS’ BIKE RIDE

TCSD CLUB TRIATHLON

ADDITIONAL SEPTEMBER EVENTS

Monday Sept 6thOceanside Labor Day Pier SwimLocation: Oceanside PierStart: 7am

Sunday Sept 12thTri Rock Sprint TriLocation: San DiegoStart: 7am

Sunday Sept 12thLa Jolla Rough Water SwimLocation: La Jolla Cove11am - Women’s 1 Mile12pm - Men’s 1 Mile1:30pm - 3 Mile Gatorman World

Championship

Saturday Sept 18thSan Diego Tri ClassicLocation: Liberty StationStart: 7am

Saturday Sept 18thTri Club San Diego & LA Tri ClubSocialLoaction: Wine Steals, Pt. Loma4pm to Midnight

Sunday Sept 19thSharkfest 2010 - 1 Mile OpenWater Swim, San Diego toCoronadoLocation: B Street Pier, San DiegoStart: 9am

Sunday Sept 26th10th Annual La Jolla Cove SwimClub’s 10-Mile Relay

Sunday Sept 26thPoweHouse Paddle and SwimLocation: Del Mar, CAStart: 6:30am

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

Make sure you check out or subscribe to Kashi’s monthly eNewsletterwww.kashi.com/newsletters

found out that it would be great forour level. We got everything wehoped for, and more from the adven-ture. We were given the gift of hav-ing the very best that TCSD has tooffer handed to us on a schedule thatwe are not sure we would have foundany other way. Over the last year, wehave been to many of the trainingevents, but it may have taken a fewyears for us to be introduced to Andy’sBricks on Fiesta Island, Leslie’s brickworkout, Dean’s running clinic, JimVance’s track workouts, theCompuTrainer workout at UCPT and allthe other hand picked events, clinics,seminars we attended. Along the way we met so many real-ly great people in our club and our sponsors. Steve Talley isa great motivator, always with a smile on his face. He is sokind to reveal his tricks and secrets, the things that work forhim. Always flexible and moving with whatever comes hisway, leading by example. Prepared and such an all aroundgreat guy. We are all so fortunate for our experience in hisleadership. Thank you Captain Steve for volunteering for anotherround of Team Solana and all the sage advice and help.

Another key player on our team was Paula Munoz. She had the

hardest part, the administration, coordination and sorting outall the issues, problems, logistics, etc. She was the glue hold-ing it all together right down to moderating our very ownyahoo email group. We thank her for her tireless behind thescenes work and for such a wonderful job. And, after a week’slong leg injury, she showed the true spirit of a triathlete andpersevered through the race with everything she had.

We loved getting to know Gordon. He was a big part ofthe volunteer team, showing up with atire pump, showing us the ropes, bring-ing his family to help, or filling in assubstitute coach when needed. Gordonstarted as a member of Team Solana lastyear and made a huge improvement inthis year’s race.

Our teammates were so inclusive andit was so great to get to know and trainand race with each of them. We felt likea team, training together to share andhelp each other. There were many firsttimers, and there were some that havedone a few races but wanted to get bet-ter and faster, and some wanted to work

on specific challenges, like ocean issues or other things. We hadthe perfect supported environment to achieve each of our

6

Who Cares? TCSD Cares, continued, continued

continued on page 26Os

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

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

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

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

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

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

5:30 PM Track Workout, Coached session • Location: UC High School, 6949 Genesee Ave.

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

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

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

Contact: Dave Krosch, [email protected]

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

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

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

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

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

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

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

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

(I-5, to Lomas Santa Fe west)

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

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

(Hwy 101 & 15th st.)

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

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

Powerhouse Park in Del Mar.

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

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

Refer to the Club’s website for additional workouts.


BOB BABBIT

Bob Babbitt is the co-founder ofCompetitor Magazine, which now has11 editions around the country and amonthly circulation of 700,000.

He is the creator of the ColumbiaMuddy Buddy Ride and Run Serieswhich started with four events in1999 and in 2010 will have 40,000participants at their 18 events. Healso is the guy in the Frog suit at theevents looking like a complete idiot.

He is the creator and co-host,along with Paul Huddle, ofCompetitor Radio which airs everySunday night on XX1090 am andshowcases the wonderful world ofendurance sports. Interviews withLance Armstrong, Paula Newby-Fraserand Will Ferrell are just of a few ofthe over 500 that are archived atwww.competitorradio.com.

He is the co-founder, along withJeffrey Essakow and Rick Kozlowski,of the Challenged AthletesFoundation.

During the first 17 years of thecharity, CAF which has raised over$28,000,000 to help get disabledathletes the equipment they need tostay in the game of life.

He was named as the 10thinductee into the Ironman TriathlonHall of Fame and is proud to be thefirst fat guy inducted.

ABOUT SEPTEMBERTCSD GUEST SPEAKER

IM Germany, Frankfurt - July 4, 2010

Finish OV AG Rank AG Swim Bike RunChuck Reiter 10:50 556 28/50 M25-29 1:20 5:44 3:39

2,353 Participants. Transitions and seconds not included

IM Switzerland - July 10, 2010

Finish OV AG Rank AG Swim Bike RunKarl Coleman 12:17 1420 42/284 M4-44 1:20 5:37 5:11


IM Lake Placid, NY - July 24, 2010

Finish OV AG Rank AG Swim Bike RunChris Grout 11:37 597 35/114 M35-39 1:09 5:38 4:38


Vineman-Full, Guerneville, CA - July 31, 2010

Finish OV AG Rank AG Swim Bike RunBrian Granger 10:39 30 3/90 M40-44 1:18 5:36 3:27Henk Overdevest 10:50 39 1/64 M45-49 0:51 5:41 4:08Brian T. Long 11:20 69 9/88 M30-34 1:18 5:51 3:54Liam Their 11:46 114 14/88 M30-34 1:17 5:29 4:56Johan Cronje 11:52 124 7/64 M45-49 1:15 5:46 4:42Cathleen Stafford 11:55 128 3/30 F40-44 1:07 6:02 4:36Greg Hermanson 12:38 226 14/64 M45-49 1:20 6:11 4:48Kristofer Merrion 12:50 254 26/53 M25-29 1:14 7:04 4:17James Jowdy 12:52 263 42/114 M35-39 1:14 6:22 4:58Brian Wrona 13:03 297 27/53 M25-29 1:14 6:23 5:06Ty Stewart 13:47 398 29/64 M45-49 1:15 7:03 5:08Peter Blomgren 13:54 422 62/114 M35-39 1:32 6:21 5:40Tracy Cohen 13:57 433 4/14 F45-49 1:38 6:54 5:07Anita Talevski 14:46 532 20/34 F35-39 1:27 7:59 4:46James Rose 14:51 339 43/64 M45-49 1:31 6:48 6:08Bonnie Carreo 15:49 636 27/34 F35-39 1:42 7:26 6:22Anne Fleming 16:00 660 29/34 F35-39 1:42 8:18 5:29Debbie Watry 16:13 673 10/14 F45-49 1:24 8:15 6:04Jim Markwell 16:16 675 6/7 M55-59 1:23 7:11 7:20


IM UK, Bolton, England - August 1, 2010

Finish OV AG Rank AG Swim Bike RunAmy Firth 12:50 627 9/24 F30-39 1:12 6:49 4:37


IM Regensburg, Germany - August 8, 2010

Finish OV AG Rank AG Swim Bike RunFlorian Hedwig 11:26 731 140/304 M35-39 57:47 5:31 4:50


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Congratulations IM Finishers!

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

SUSAN GRANTNickname: Suzy QMember since: 2007

Age group: F 25-29

Status: Married.

Occupation: Editor, LAVA Magazine,World Triathlon Corporation.

Favorite Local Restaurant: NakedCafe, on Rosecrans.

When not training, I enjoy: Pilates,cooking, reading, writing, playingon the beach with my dog Maggieand hanging out with my husband,David.

Before I Became a Triathlete, I was:A high school swimmer, surfer,cross-country runner and horse-back rider.

Favorite Thing(s) About TCSD: The ocean swims.

Pre/Post event ritual: I always eat aPerfect Food Bar before a race,and I always kiss my hubby at thefinish line

Favorite Segment (swim, bike orrun): Tough call between the swimand the run.

Favorite Event/Tri: Wildflower LongCourse.

PR/Best Race: 5:19 at Ironman 70.3Vineman in 2009.

Pre/Post event ritual: I always eat aPerfect Food Bar before a race,and I always kiss my hubby at thefinish line.

Can’t Race Without: My lucky ducksocks, a visor and my Oakleys.

MEMBER PROFILE

continued on page 9


Craig: What was your athletic backgroundbefore getting into triathlon?

Andy: I grew up in NewportBeach and played beach volley-ball and surfed the infamousWedge. I ran cross country andtrack in high school. While in col-lege I played intramural sports.The first few years after graduationfrom college I played softball on ateam from work. I started runningagain in 1964 and continued playingsoftball.

In 1977 I saw a race flyeradvertising the Dana DipsSeven Mile Run sponsored bythe Dana Point AthleticClub. It was not a beachrun as I had thought andafterward I asked the racedirector what I needed todo to run faster. He saidI should run more hillsand invited me to joinhis South Coast RoadRunners Club.

In 1981 I read anarticle in Runner’sWorld Magazine on how to run amarathon on a base of 20 miles a week. A fewmonths later I learned that Club Inside Track inVentura was organizing a bus trip to run theAvenue of the Giants Marathon near Eureka. Isent in my money and drove after work toVentura to catch the bus. It was a beautifulcourse and I finished in under four hours. Icould hardly wait until my next race.

About this time I met a group of runners fromthe Orange County Track Club who were winninga lot of the local races. I joined the club andstarted interval training with them at OrangeCoast College. The next few years my wife, Jeri,and I planned our vacations around variousmarathons. Some of my favorite marathons wereHonolulu, New York, San Francisco. My best

marathon was Montrealwhere I ran just under3:30. Not quite goodenough to qualify forBoston.

Craig: What chain ofevents led you to doyour first triathlon?

Andy: In the mid1980’s I startedcycling and swim-ming after havingsome running relat-ed issues. TheWorld Duathlon

Championshipwas heldat theD e s e r tP r i n c e s sHotel inCathedral Cityin November1989. Whilerelaxing in theHot Tub I struckup a conversa-tion with TCSDmembers DaveKrosch and Bob

Doyle. They talkedabout the club and encouraged me to comedown and do a club race.

Jack Caress, Race Director, and a couple of hisIronman friends opened a triathlon related bikeshop in the Market Place near UCI. The wife ofone of the mechanics was an Ironman finisherand she had organized a training group which Ijoined. The next thing I knew I was jumpinginto some of the shorter distance triathlons. In1990 I got a second place trophy in the 50-54age group at the Bud Light Tinsel Triathlon.

Craig: How did you lose your leg?

TCSD CONVERSATION WITH: ANDY BAILEYI had the pleasure recently of talking triathlon with long time TCSD member and friend, Andy Bailey. I am 100% confident you will enjoy getting to know this absolutely great guy.

continued on page 10

By Craig Zelent

Andy with wife, Jeri, 2010 Sprint Sprint, Pacific Beach, CA.

MEMBER PROFILE, cont.

Most embarrassing or disastrousmoment: I had a blowout a mileinto the bike last year (after exit-ing the water in 2nd place in myage group) at the Wildflower LongCourse and both my CO2 cartridgesfailed. I watched my entire agegroup ride past and I thought myrace was over. Luckily, a nice ath-lete stopped next to me on thecourse, gave me some air andhelped me finish changing my tirebecause I was so upset my handswere shaking.

My Equipment:Wetsuit: Xterra Bike: Specialized Transition CompRunning Shoes: Asics / Pearl Izumi

Equipment Wish List: TREK SpeedConcept, Zipp 404 race wheels,Shimano Di2 Electronic shifters.

Best Advice: Don't start thinkingabout the next leg of your raceuntil you are 10 minutes from getting there. Stay in the momentas much as possible and make sureto stay hydrated even if it is cooloutside.

Andy: Due to a freak accident in December of2006 while washing my car in my driveway, alaundry delivery van hit my car which in turn hitme and sent me flying downhill about 12 feetlanding under my neighbor’s car-port. I sustained a severe injuryto my right ankle. The para-medics felt I was lucky to bealive and this was the resultof my many years of trainingand doing triathlons.

I was given little hope bythe doctors that I wouldever compete in sportsagain. I took a chance byhaving my ankle fusedand two plastic surgeonsworked together foreight hours to take theLatissimus Dorsi mus-cle from my left sideand transplant it tomy right leg to makea muscle flap sothat I might be able to competeagain. After being inthe hospital for sevenweeks I was dischargedhome with a walker, painpills and antibiotics. Forthe first month I was aprisoner in our masterbedroom except to leavefor doctor appointments. Itwas fun sliding down thestairs on my butt.

With the help of a physicaltherapist I graduated from awalker to crutches. Being oncrutches made it very hard forme to maneuver around our trilevel house. Each time I wentup and down the stairs Jerihad to hold on to the safetybelt to make sure I didn’t fall. The activities ofdaily living were challenging because of myswollen, painful foot. It was frustrating not tobe able to do things on my own or taking a lotof energy just to do the everyday tasks of living.

I was constantly having to deal with the infec-tion (MRSA). I had several surgeries during theyear and wound care was a daily chore.

Craig: At what point did you "turn the corner"and start to seriously consider amputation?

Andy: July 2007 I changed doc-tors and after

e x a m i n i n gand taking x-

rays I was toldthat the anklewas not healing. Iwas shocked whenhe next said Ishould consideramputation. I spentthe next severalmonths consultingother doctors. Theanswer was the same. IfI ever wanted a lifewithout crutches, painand antibiotics I should

have the amputation.

On the 10thAnniversary of thePacific Coast Triathlonin September myneighbor drove me toCrystal Cove to watchthe event. I had notmissed a race innine years and Ithought the racedirectors would dosomething specialto mark the occa-sion. The race wasa fundraiser forThe Challenged

A t h l e t e sFoundat ion .

Several challengedathletes were racing that day including single-above-knee amputee Sarah Reinertsen and OneArm Willie Stewart, both Ironman finishers.They both spent time with me and told me thatthere is life after amputation. Upper armamputee Tommy Knapp and bilateral above-knee

10

TCSD NEW MEMBERS

Robert Altieri

Juan Araya

Hugh Armitage

Scott Armstrong

Elva Arredondo

Ray Ayers

Milin Balsara

Kendra Berger

Anthea Billings

linda Browman

David Brownlee

Earl Brunson

Duane Campbell

Cindy Campbell

Adrienne Candelore

Neal Clements

Anna Cohen

Shaela Colegrove

Robert Concepcion

Ryan Crane

Jody Crimi

Roberta Cruz

Bogdan Deac

Boe Derosier

Oscar Dessert

Jonah Dominek

Gregory Dono

Henry Hoa Duong

Jerry Ecklund

Jaclyn Emanuelson

Michelle Falco

Jennifer Gambrell

John Giulianotti

Jessica Glaubitz

Lisa Goldberg

Sarah Green

Jeff Guilfoyle

Juliette Hall

Lawrence Hall

Christina Hanson

Mark Harriscontinued on page 10

TCSD Conversation, continued

Andy and his swim buddy, Val, at Spring Sprint.

Finishing up lap two at 2010 Solana Beach Tri.

amputee Katy Sullivan were also there. Seeingthem and the other challenged athletes wasuplifting. At this point I was on crutches. Icouldn’t put any weight on my leg. It was stillswollen and infected.

Craig: What was the post-amputation recoveryprocess like?

Andy: A year and two months after my accidentI made the decision to have the right leg ampu-tated below the knee in February of ‘08. The fol-lowing day after surgery a peer visitor from CAFcame into my room on an Ossur Flex-Run full ofenergy and encouraging words. My thoughts atthe time were “would I ever walk and runagain?”

Learning to walk again was the easy part.Getting back into swimming, running andcycling was something else. Getting in and outof the water is a real trip. Crutch, crawl or hop.At the high school where I swim the little kidsswarm around me and I am referred to as “theone legged man.“ In the pool I swim with theaid of a pull buoy as I have a hard time keepingmy balance. My prosthetist has made a swim legfor me but it needs a little tweaking.

The Flex-Run Foot makes it a lot easier to runas compared to my daily leg. It’s like being ona pogo stick. I am a heel striker so I have hadto learn to run on my mid foot. I have a specialleg for cycling. I have a cleat fastened on thebottom of the socket. I am still learning how tostep off with my left foot and to clip out withthe prosthetic leg.

If you have seen me walking out on the runcourse it is because after many months of inac-tivity I am having a hard time getting my stam-ina back. My friends like to attribute it to myage.

Craig: Besides the obvious part like skipping theaccident completely, what would you do differ-ently if you had to go through this processagain?

Andy: Hindsight is wonderful. After what I wentthrough, I probably should have had the ampu-tation right after the accident. I would stillhave my lats which would make swimming eas-ier. The question is, would I have been mental-ly ready for it.

My whole body suffered from the inactivity. Afriend set my bike up on a trainer, but I wasnever able to get on it since my foot hurt everytime I tried to put any weight on it. The physi-cal therapist gave me a set of exercises I coulddo with bands at home. This was a far cry fromwhat I use to do at the gym. My rehab wasdelayed due to the condition of my foot.

Craig: What has the mental and emotional rollercoaster been like throughout this experience?

Andy: Yes. It has been a mental and emotionalroller coaster. Periods of anger, denial, frustra-tion, sadness, helplessness, and thankfulness.

I am thankful that I survived the accidenthelped me better deal with losing a leg later.Jeri and I had talked about both of us of seeinga psychologist but we could never make an




NEW MEMBERS, cont.

Kenneth Hart

Justin Heesakker

Kelley Hefner

Michele Hein

Cynthia Heinemann

Danny Heinemann

Whitney Henderson

Kevin Hennessy

Madeleine Henry

George Hightower

Michelle Hoagland

Kathryn Horgan

Haruhiko Ishii

Katie Jenkins

Rana Kennedy

Megan Koske

Kendra Ksiazek

Andrea Levinson

Miles Lovelace

Tom MacRae

Shannon Martin

Christina Marzocca

Bryan May

Hilary Mayo

Melissa Mcarthur

Chuck Mcarthur

Timothy McBain

Frank McFarland

Enrique Medal

Kirsty Miller Hopkins

Greg Mills

Nancy Morris

Manfred Muecke

Erika Nelson

Thomas Netzel

Ken Ozeni

Arlene Peck

Maria Pecoraro

Gregg Peterson

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12

NEW MEMBERS, cont.Carol Pontecorvo

Richard Pritchard

Rominder Pujji

Kiley Reed

Jeremie Reinhardt

Sonja Remmen

Matthew Roberts

Tamara Roberts

Joanne Saunders

Natalie Siegler

Jotsna Singh

Kelly Smith

DeeAnn Smith

Michael Stevens

Brit Swanson

Rachael Tarshes

Linda Teichman

Brian Thompson

Charlton Ting

Nicole Tolman

Tyler Vallillee

Brendan Walsh

Susan Webster

William Whitmire

Carolyn Whitney

Bryce Williams

Lindsey Williams

Colleen Wisniewski

Amy Wood

Brian Woods

Melissa Wright

appointment. Looking back this probably wouldhave been helpful for us to deal with all thestress we were under. Talking with family andfriends was helpful. It was helpful to talk withother amputees to learn how they coped withlimb loss and pain.

What did I do to deserve this accident? That Iam a disabled person and cannot do many ofthe things I took for granted. When Istart to feel sorryfor myself for allthings that shouldnot have hap-pened to me, Iremind myself thatthere are many oth-ers who are so muchworse off than I am.And these peopleare accomplishingunbelievable things.

There have been feel-ings of loneliness thatI was going throughthis alone. Not alwaysbeing able to talk toanother person toshare common experi-ences and finding outwhat resources areavailable.

I was at the Performing Arts Triathlonthe year that Jim MacLaren was hit by an impa-tient driver and suffered a life changing event.I have been a fund raiser for CAF several yearsbut never really knew an amputee personally.

Craig: Have you been able to help anyone whohas had to face an amputation decision?

Andy: About two months after my amputationJeri received a call from a classmate who hadlearned about my accident and amputation. Herson-in-law had just had an accident and hisfoot was severely injured. The doctors were try-ing to save his foot, but the wound wasn’t heal-ing. The family was now thinking about ampu-tation.

I talked with the mother-in-law about myexperience trying to save the limb and my

progress since the amputation. I told her that Ihad made more progress in the last two monthsthan I had in the previous fourteen and told herabout my conversation with Sarah and Willie.Shortly after my discussion I learned that herson-in-law had his amputation and was lookingforward to being able to walk again. Since thattime many emails and conversations have fol-

lowed. By talking to each other it helpsus cope with our limb loss. I visitedwith the young man again recentlywhen I did the Breath of Life Triathlonin Ventura and we are looking forwardto doing a race together.

Since I am not embarrassed to wearshorts, hardly a week goes by that Iam not stopped by someone on thestreet who notices I am an amputee.The stories are all different but the

questions arealways the same.What is it like tobe an amputee andwhat is life likewearing a prosthe-sis?

Craig: 2010 markedyour return to racingtriathlons again.What have been someof the highlights?

Andy: My friend, GregKlein, Race Director for

The Desert Triathlon has been very supportive ofme. Greg said that when I was ready to race hewould have a spot for me. So there I was withmy chair, bag of legs and a very nervous wife.When the horn sounded I crawled into the waterand headed for the first buoy. I knew it wouldbe a challenge getting out of the water, butsome of the other racers helped me.

I want to thank all the TCSD club members forcheering me on across the finish line. FinishingThe Desert Triathlon gave me the motivation tocompete again. I have now done the TemeculaChallenge, Spring Sprint, the May Club Race,Breath of Life, Solana Beach and the CampPendleton Sprint.

Craig: In the past you have been a USA


4th of July Run in the Park, Andy & Jeri

finish 3rd in their age group.


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Triathlon referee and even worked 2 differentIronman Hawaii's. What were those experienceslike?

Andy: Gurujon Dourson, a past TCSD president,recruited several of us to become USAT race offi-cials. I completed the certification workshopand worked my way up to a Category 3 level byofficiating at some of the larger races.

In 1998 Jeri and I went to the WorldChampionship in Kona to enjoy the 20thanniversary of the race. We had so much fun Idecided to put in my application to officiate thenext year. Officials at Kona were not paid likethey are on the mainland. I was one of the luckyones who got accepted. I didn’t know at thetime there was a pecking order on the bikecourse. Out of about twenty of us I was one ofthe last riders out. When we went to meet ourdrivers I found out that most of them didn’twear helmets because there wasn’t a mandatorylaw requiring them and my guy did not bringone out for me. The head motorcyclist wentscurrying around and finally came back with abike helmet for me. The next time I came backI brought a motorcycle helmet.

In 2003 things had really changed a lot. Thelocals had gotten organized and made up themajority of the officials. My assignment was thetransition area. Supervising the volunteers tomake sure the athletes got off their bikes at the

dismount line. In addition I monitored thepenalty box referred to as the “sin bin.” Myclaim to fame was being in the bin withNatascha Badmann, the prior year’s winner.

Being in Kona during Ironman week is hard todescribe. There are so many things happeningand the air seems to be charged with energy.Getting to meet and talk to the pros who arehanging out with the age groupers was a uniqueexperience.

Craig: You are one of our TCSD members wholives in Orange County and happens to be amember of both the OC Tri Club as well as theTCSD. What are some of your favorite member-ship benefits of the TCSD?

Andy: I joined the club in 1993 when therewere really no clubs for the middle of the packathletes in Orange County. I trained occasional-ly with a group that had been organized by theSnails Pace Running Store in Fountain Valley.We were the nucleus that became the OrangeCounty Triathlon Club.

I continue to be a member of TCSD and washonored last year with a lifetime membershipfor my active participation and volunteerism. Ihave seen the club grow under the leadership ofthe past presidents. Each of them has steppedforward to fill the position and each one ofthem has helped the club become what it iscontinued on page 20

14

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COACHING & FITNESS

continued page 15

After finishing the 2009 Rock N Roll Marathon,my friend, Tracy, and I were having the usualpost-race “what’s next” discussion. She sug-gested a triathlon.

She was a swimmer in high school, has donecentury rides, had just finished the Rock ‘n‘ RollMarathon and is 16 years my junior. Plus shealready had a string of triathlons under her belt.

When I told her that I barely knew how toswim (when asked I would answer “well, if youthrow me in I won’t drown”) she offered toteach me. When I mentioned the fact that Ihadn’t been on a bike more than a half-dozen

times in the last 25 years andthat my current

b i k e

has cob-webs older than her, Igot the line about “it’s like riding abike….” And there really wasn’t any excuseI could come up with for the run since Ihad just completed my 8th Rock ‘n‘ RollMarathon.

So we started looking for some events. Igrew up near the Saint Lawrence River soanything in the ocean was a no-go for me.And shipping a bike on a plane seemed like abad idea too. So I had some guidelines. Iwanted a fresh water swim and I wanted to beable to drive to the race. Together we found acouple that seemed to fit the bill: Vineman 70.3in July 2010 and Ironman Arizona in November.Vineman was a little over a year away and theironman was another 4 months after that.Plenty of time to learn how to swim, get a bike,and train, she said.

We went to the pool a few times and afterabout a month I could actually make it the full25 yards to the other side before needing to

take a break. I was always good in math andafter some quick calculations, I still wasn’t con-vinced this was in the cards for me. 2.4 miles isa whole lot of lengths and I could only do one.

She just smiled and told me I was doinggreat.

Summer turned to fall and with that my trav-el season began. (I judge figure skating.) I did-n’t see the pool again for almost five months.During that time I learned that if you want todo an ironman, you have to sign up as soon asregistration opens. I was out of town when reg-istration opened for Arizona. She was callingand texting me every day to make sure I was in.I said I was. (Hey, you only live once, right?)

We also registered for Vineman 70.3 so Icould have a “practice” event before

Arizona.Now that I had

signed up for an ironman, Ineeded a bike. I got home from that trip andstarted looking. Since I was doing triathlons, Ifigured I needed a tri bike. There’s a Trek storenear my house so I stopped in. They didn’t haveanything in my size so it had to be ordered. Iwasn’t that concerned since I was still travelingall the time at that point anyway and wouldn’thave time to ride.

Race Report: From Zero to 70.3Race: Vineman 703 Date: June 27th, 2010 Location: Geyserville, CA

By Jeanette Davey

Jeanette with hubby and biggest fan, Ken.

Jeanette with Tracy showing off finishers medals.


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In February, almost five months to the dayfrom Vineman, my bike arrived. It looked sonice! The only problem was, I couldn’t ride it tosave my life. I did learn a lot of things on thosefirst few outings though. Things like if you stopquick and forget to unclip, the bike will actual-ly do it for you…. right as you crash to theground. I also learned that aerobars are scarymaking it really difficult to shift.

(I finally shifted for the very first time aboutfive weeks after getting my bike.) And thatcrap about “it’s like riding abike….” Whoever cameup with that was obvi-ously riding a BeachCruiser, not a TT bike inthe aerobars.

February turned toMarch and my first racewas less than 4 monthsaway. I was in need of someserious help.

I joined TCSD and went toone of the REAL BeginnerBike Rides led by CoachesDean Rosenberg and BillGleason. Bill has his owncoaching business and I imme-diately liked him and knew Iwanted to work with him. Iadmitted I was signed up for a70.3 but left out the teeny, tinysmall detail about the ironmanuntil after he agreed to coach me. (I didn’t wanthim to think I was more suited for the FunnyFarm than the Tri Club.)

Bill started writing my weekly workout sched-ules and gave me swim lessons. Since I neverswam in any formal way, reading the swim work-outs was like trying to read a foreign language.I was totally clueless. I sent him countless e-mails with question after question and we keptmeeting at the pool for lessons. He also gaveme instructions on how to properly conduct aswim workout, something else I was cluelessabout.

Meanwhile, things were not improving on thebike side. Every day that I had a ride scheduled,the first question I would get from my husbandwas “how many falls today?” A ride where Iactually remained vertical was deemed a com-plete success in my house.

Slowly things began to improve on the swim-ming side at least. I could now read and under-stand the workouts and was becoming a regularat the pool. My travel season was almost over sothat was going to be a huge help too.

I returned from my last trip of the season atthe beginning of April and immediately got sick.Really sick. Five days in the hospital sick. I did-n’t train for almost three weeks. And when I

started training again, it wastough. (One of the many thingswrong with me when I was sickwas pneumonia making it diffi-cult to train since I couldn’tbreathe very well.)

We plugged along. Bill hav-ing the patience of Job andme just taking it one work-out at a time. And everysingle day my husband,Ken, telling me how proudhe was of me for taking onsuch a big challenge andworking so hard toachieve my goals.

We decided I shoulddo the club race in Mayon Fiesta Island. Iattended one of Bill’sopen water workoutsto get a feel for rac-

ing and to swim withoutthe black lines or walls of a pool. After the

last interval, Bill had everyone take off theirwetsuit as fast as possible. I could not get outof that thing. I had it all bunched up around myankles and it just would not come off. I thinkeveryone else was already home, showered andhaving dinner and I was still there fighting withthe wetsuit. Luckily my husband had come towatch the workout and I finally gave in and lethim put me out of my misery.

The next day I spent nearly an hour in myfront yard putting it on, dousing myself with ahose, and stripping it off… over and over andover again. I’m sure the neighbors enjoyed theshow.

Then I sent Bill a note “Um, just wondering,what do you wear under the wetsuit?” We had-n’t discussed race clothing at all yet. I had justworn a swimsuit under it during the workoutand the front yard practice but was pretty surecontinued on page 24

With coach Bill Gleason at the Bonita Cove

open water workout.

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16

APPAREL, EQUIPMENT & RUNNING SHOES

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If you ask Jonathan Jefferson why he thoughtit’d be a good idea to run the Rock ‘n’ RollMarathon dressed as SpongeBob Elvis, he’ll tellyou it was to hold himself accountable for doinga race. And to also get into Competitor maga-zine.

But first about the accounta-bility. A runner and swimmersince childhood, an enduranceathlete since the early eight-ies (with a 3:10 marathonPR), and a TCSD member since2006, Jonathan had lost hisendorphin way. It’s a talemany endurance junkies canrelate to; after binging onfive-hour bike rides anddays of triple workouts, hecleaned up his act andlearned to be satisfied withthe simpler

things. Which included thesimple act of sitting on one’s ass.

Determined to get back in shape, Jonathantargeted the 2010 Rock ‘n’ Roll Marathon. Andthis is where the notion of magazine famecomes in.

Bob Babbitt and his contingent of runningElvii have been creating a stir at marathonssince the first Rock ‘n’ Roll in 1998. Jonathandecided to combine everybody’s favorite subma-rine pineapple dweller with Elvis to entertainthe kids on the race sidelines.

To train for the race, Jonathan signed up forSan Diego Track Club’s Rockin’ n’ Runnin’ pro-gram. “Then,” he says, “I proceeded to tell

everyone I ran with that I would do the race asSpongeBob Elvis.”

His training partners finally saw the costumein action at the last workout of the season,which was a timed mile. The mile took 12 min-utes and two pounds of sweat. His left calf

cramped up. Jonathan began to worry.But, really, how

difficult can it beto run with a littleextra material overyour singlet andshorts? The cos-tume is 22 pounds.Imagine gaining 22pounds right beforea race; you’d proba-bly feel a little slug-gish on your feet,too.

The costume’s headweighs seven pounds,and is composed of

chicken wire, expansion foam, wallspackle, and several cans of blackspray paint. Two drama studentsfrom Clairemont High School(Jonathan’s alma mater) made thecostume in the afternoons over aperiod of six weeks.

On race morning, instead ofwarming up with stretches andwind sprints, Jonathan limberedup from the push and pull of

people wanting a picture with him. Nearly anhour after the elites began their race, he shuf-fled across the start line.

One and a half miles in, PVC tubes popped outof his waist belt and SpongeBob Elvis had awardrobe malfunction. He borrowed duct tapefrom the next music band on the course tosecure the costume, but it wasn’t until mile 10that he got a full roll of duct and was able torepair the costume. At this point, he was thelast runner on the course.

Soon, though, he began passing other run-ners, and relished in the beaten-down cry of,“Great. We just got passed by SpongeBob Elvis.”

Race Report: SpongeBob Elvis Runs SD Rock ‘n’ Roll Marathon Date: June 27th, 2010 By Michell Panik and Johnathon Jefferson




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Clothing with a purpose

WELLNESS

Almost every endurance event will have whatare called aid stations. What is an aid station?An aid station is an area in a race that usuallysupplies water, sport drinks, food and minorfirst aid supplies and port-a-potties. Aid sta-tions are usu-ally mannedby race spon-sors, eventstaff, volun-teers and thesupplies areusually providedby the racesponsors.

Aid stationsare usually setupin this manor:trash, port-a-pot-

ties, hydration, solid nutri-tion, hydration, port-a-potties and trash.

The distance of the course usually dictateshow many aid stations will be available. Forexample, 5k races may only have one aid sta-tion, where as a marathon will have an aid sta-tion at almost every mile. Ironman races mayhave an aid station every 8-10 miles on the 112mile bike leg and roughly one aid station every

mile on the marathon portion of the race.The main purpose for an aid station is keep-

ing all athletes healthy, hydrated and fueled.When racing a triathlon you may need to use

at least one aid stationwhile on the bike course,especially during longerraces. Timing and tech-nique are needed whenmaking a bottle or foodexchange.

The Technique:1. Get rid of empty bot-tles or wrappers atassigned trash areas.These areas are usuallylocated at the begin-

ning and end of the aid sta-tions. “Do not litter on the course.”

2. Slow down as you approach the aid station.

3. Check to make sure there is no one in frontof you or directly behind you. Accidents areall too common at aid stations.

4. Keep a safe distance between you and theperson in front/back of you. You never knowif they are going to come to a screechinghalt.

Race Smart: BIKE AID STATION By Kevin Koresky

© Ba

kke-

Sven

sson

/WTC


18

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Coach’s Corner: MARATHON FUELThe many proponents of low-carbohydrate dietslike Atkins and South Beach would have thepublic believe that carbohydrate is some kind ofpoison. What an irony it is, then, that carbohy-drate is our muscles’ preferred fuel. Scientistsfirst discovered in the 1960s that the ability tocontract muscles for prolonged periods isstrongly influenced by the amount of carbohy-drate stored in skeletal muscles (glycogen),with muscle glycogen depletion becoming thedecisive factor limiting prolonged exercise. Mostrunners have enough glycogen to provide ener-gy for only about seventy minutes of running.Even with the contri-bution of fat helpingto delay the depletionof glycogen, moder-ate-intensity runningcan only be sustainedfor two to three hours.One of the uniquecharacteristics of themarathon, therefore,is that it is the onlyrace in which you runout of fuel. Glycogendepletion and the accompanying low bloodsugar (hypoglycemia) coincide with hitting theinfamous marathon wall. Unlike shorter races,fatigue in the marathon is due primarily to run-ning out of fuel rather than by-products ofmetabolism.

At slow running speeds, some of carbohy-drate’s metabolic responsibility for energyregeneration is relieved by fat. With increasingspeed, fat use decreases while carbohydrate useincreases. This is why proper early pacing isvital in the marathon—the faster you run theearly miles, the more you’ll rely on blood glu-cose and muscle glycogen, and the sooner you’llrun out of fuel. The lactate threshold—thefastest sustainable aerobic speed and thefastest speed above which lactate accumulatesand acidosis occurs—is the speed at which afuel change is made, as you go from using acombination of fat and carbohydrates to usingonly carbohydrates. Since the pace you’ll aver-age in the marathon is slower than your lactatethreshold pace, you’ll use a combination of fatand carbohydrates in the marathon. Once yourun out of carbohydrates, your muscles are

forced to rely on fat and, consequently, yourpace will slow down because your musclesregenerate energy for muscle contraction slowerwhen using fat compared to when using carbo-hydrates. Underscoring the importance of carbo-hydrates as a fuel, to compensate for a lack ofcarbohydrates, the liver synthesizes glucosefrom non-carbohydrate sources, namely aminoacids and lactate.

Long RunsEvery marathoner knows he or she must run

long almost every weekend. The main purposeof the long run is todeplete muscle glyco-gen. The human bodyresponds rather ele-gantly to situationsthat threaten ordeplete its supply offuel. With no carbohy-drates, the musclesare forced to rely on

fat as fuel and so become moreeffective at using fat for energy.Following the run, more glycogenis synthesized and stored than

what was previously present, thus assuaging thethreat and increasing endurance for futureefforts. The more your glycogen tank is emp-tied, the faster and more it’s refilled. For exam-ple, a study published in Medicine and Science inSports and Exercise in 1991 found that glycogenwas synthesized significantly faster when oneleg was exercised until glycogen was depletedcompared to the opposite leg that was exercisedonly a little and did not fully deplete glycogen.The more glycogen you have packed into yourmuscles, the greater your ability to hold yourmarathon pace to the finish. To create thelargest muscle glycogen storage possible, youneed to deplete muscle glycogen on a regularbasis.

Carbs on the RunWith the popularity of marathon running has

also come the popularity of carbohydrate drinks,gels, and bars to replenish blood glucose whilerunning. It seems that everyone now doesSunday long runs with a fuel belt around theirwaists. While ingesting carbs during long runsmay allow you to feel better since you’ll main-

By Jason R. Karp, Ph.D.


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tain blood glucose levels, it defeats the purposeof the run, which is to deplete carbohydrates sospecific adaptations are achieved. For example,since ingesting carbohydrates during your longruns provides muscles with a ready fuel, thethree adaptations you want to achieve—themuscles’ reliance on fat, the liver’s ability tomake new glucose, and the depletion and sub-sequent resynthesis of glycogen—are blunted.Therefore, if you want to maximize your physio-logical adaptations, it’s better to leave the fuel

belt at home when you go for a long run. In the marathon, however, it’s important to

maintain blood glucose levels for as long as youcan. Research has shown that supplementationwith carbohydrate during prolonged exercisedelays fatigue. Begin ingesting glucose aboutthirty minutes before you start to feel fatiguedso the glucose has time to be absorbed intoyour blood where it can be used for energy.


20

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Coach’s Corner: Marathon Fuel, continued

Continue ingesting glucose every twenty min-utes to maintain blood glucose levels.

Carbs After the RunResearch has shown that the synthesis of

glycogen between training sessions occurs mostrapidly if carbohydrates are consumed immedi-ately after exercise. Indeed, delaying carbohy-drate ingestion for two hours after a workoutcan significantly reduce the rate of glycogensynthesis within the first few hours. My researchpublished in International Journal of SportNutrition and Exercise Metabolism in 2006,along with other studies, has shown that choco-late milk, with its high carbohydrate and pro-tein contents, is a great post-workout recoverydrink.

The large scientific support for ingesting car-bohydrates immediately after a workout has ledto the long-standing position of physiologistsand sports nutritionists that immediate post-workout carbohydrate ingestion is the bestrecovery and training strategy for optimal per-formance. However, the marathon is differentfrom all other races in that it requires thelargest glycogen storage capacity possible, avery efficient capacity to make new glucose,and a very effective use of fat. Research on themolecular effects of muscle glycogen depletion

suggests that “starving” the muscles of carbo-hydrates may cause an even greater storageadaptation when carbohydrates are finallyingested. Low muscle glycogen content hasbeen shown to enhance the transcription ofgenes involved in protein synthesis. Think ofthis strategy as creating even a greater threatto the muscles’ survival.

So, if you want to be fully prepared for yournext marathon, don’t ingest carbs during longruns and pace yourself wisely during the firsthalf of your race. And if you train and racesmart enough, you’ll surely have the most fuelof all your competitors, perhaps even enough tolast until the finish line.

Train your muscles to resist fatigue and you’llhave the fastest muscles of all your competi-tors, fast enough to challenge those with high-er VO2max values.

Dr. Jason R. Karp is a nationally-recognizedspeaker, writer, and exercise physiologist whocoaches recreational runners to Olympic hope-fuls through RunCoachJason.com. He holds aPh.D. in exercise physiology and is founder andcoach of REVO2LT Running Team. Subscribe tohis free e-mail newsletter at www.runcoachjason.com/newsletter.


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Insurance adjusters have said this to me whileI’m attempting to settle bicycle property dam-age claims due to their insured’s negligence.Adjusters are skeptical of claims for expensivebicycles.

Adjusters don’t want to overpay. Their filesare audited and they must justify a decision tosettle. So, here are four tips to maximize yourproperty damage settlement.

TIP 1: The general rule is thatyou’re entitled to reason-able compensation for dam-age to your bike andclothes, i.e. the differencein the fair market value ofthe bike immediately beforeand after the accident.

This formula is used whenyour bike is “totaled”. Havean experienced mechanicestimate if it’s cost effec-tive to repair the damagedbike or total it out.Photograph the damage tosupport your claim.

I recently had a bikemechanic use a tool to showthe degree the frame was bent. I photographedthe measuring tool next to the bent frame toprove the loss.

Now, compare the photos of your prized bikejust before the crash. Pull up ebay prices forsimilar bikes to prove the reasonable marketvalue before the crash (Your purchase receipthelps set a watermark in negotiations.)

This is a reasonable method to validate yourclaim.

TIP 2: Say your bike isn’t totaled. The law allows youto “repair” the bike, so it’s restored to the fairmarket value as it existed immediately beforethe accident. This includes the cost of parts andmaking the repairs, i.e. labor.

Here, you’re usually fixing potato chippedwheels, bent handle bars or paint damages, asopposed to frame damage.

TIP 3: You can also recover the “depreciation” in valueof a damaged bike. However, if the cost of repairis less than the depreciated amount, you mayonly recover the lesser sum – the repairs.

For example, if you’re unable to restore yourclassic Masi or Colnago bike without using gen-uine parts or paint without suffering a big dropin value, then recovering the depreciated

amount is proper becauseit’s less than deeming it atotal loss. To economicallybring the bike back to it’sprecrash condition, this mayrequire you to ship your biketo the factory to paint orstraighten the frame.

Totaling the bike would bewasteful, and a quick fixwith after market productswon’t restore the value tothe condition immediatelybefore the crash. Thus, itmakes sense to factor indepreciation when calculat-ing your damages so you aremade whole.

TIP 4: While your bike is being repaired you’ve lost the“use” of it. This loss is compensable during thetime “reasonably necessary” to repair the dam-age caused by the accident. Insurance adjustersmay fight you on this “head of damages”.They’re accustomed to paying for the loss of useof a car, but not a bike. So, analogize your lossof use to paying for a Enterprise rental carthere’s not much difference.

In case you have a race, you can rent a com-parable bike. Most shops rent bikes.Just makesure you’re diligent in mitigating your losses.Keep a log of when you’ve notified the insur-ance company by phone (followed up by anemail or fax) of your reasonable losses. Thisstarts the clock ticking for loss of use since theynow have notice to either pay for the totaledbike or the repairs without delay…. or sufferthe “loss of use” cost to rent a comparable bike.

IT’S THE LAW: FOUR TIPS TO RECOVER A FAIR PROPERTY DAMAGE SETTLEMENT

By Richard L. Duquette

The repair estimate for your

client’s bicycle is for more

than the value of my car.


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It’s The Law: Fair Property Settlement, continued

Then, factor in your “loss of use” costs into your total propertydamage settlement negotiations.

Conclusion:There you have it, four tips to get back on the road when your

bicycle is damaged.

Richard Duquette is a California Personal Injury Trial Attorney whosince 1983 has mixed law with his love of Bicycling and Surfingfrom Baja to Bali. He can be reached at (760) 730-0500 or email:[email protected] web: www.911law.com.

At mile 25, Jonathan spotted SDTC’s head coach, Paul Greer, whoalways escorts his last runner into the finish line. And so, alongwith Paul Greer, Jonathan crossed the finish line in 7:00:08.Jonathan says he would’ve been under seven hours, but there wasa slower runner ahead of him, and “SpongeBob is too classy tooutkick someone like that.”

Across the finish line, medal slung around his nose, SpongeBob’spain washed away and was replaced with ringing ears, as kidsbegan screaming “SPONGEBOB!” The body pain then returned as

children and cheerleaders began slamming into him for more hugsand photos.

Back to that fame thing mentioned at the beginning of this arti-cle. Look for Jonathan (and the other running Elvii) in theSeptember issue of Competitor.

SpongeBob Elvis is signed up for the run portion of October’sChallenged Athletes Foundation’s Triathlon Challenge. If you seehim out there, give an extra loud cheer. And, if you can, have aroll of duct tape waiting.

Race Report: SpongeBob, continued

that wasn’t what you wore in a race. When Bill told me to practice hydration dur-

ing the bike portion of the race, I had to admitmy water bottles were just for decoration. Icouldn’t pull one out without veering off intothe ditch. Forget the aerobars. But I could takemy hand off long enough to reach over and shiftevery now and then so that was progress in mybook.

I survived the race without any falls or othermishaps. You may have encountered me. I wasthe one apologizing when I was in your wayduring the swim and slowing down to let youpass on the bike. And I was just about the lastone across the finish line. But I was also theone with the biggest smile on my face that day.It was SO MUCH FUN! I was a filthy mess fromhead to toe and didn’t even care. (That’s hugefor me. In figure skating it’s all about the hairand the makeup and the pretty costumes withall the sequins and I still tend to be a “girlygirl” at heart.) And, yes, I got the wetsuit offlike a champ!

And you may have encountered my husbandthat day too. He was the one cheering the loud-est and taking the most pictures. Not only ofme, but of other people’s transi-tions so I could look later andhopefully learn a thing or two.

In June I did the Beginner Trion Coronado as well as a Splash‘n’ Dash on Point Loma (500Meter Swim and 5K Run). Thelogistics were starting to cometogether. I felt light years aheadof most people at the Splash NDash, maybe not in terms ofspeed, but certainly in terms ofknowledge. My transition areawas one of the smallest, leastcluttered ones there. (Just myrunning shoes and sunglasses,nothing else.) When I looked atwhat other people had in theirarea, all I could think was “Wow.Bill taught me way better thanthat!”

Another three weeks of train-ing followed. Then it was timefor Vineman.

As I waited for my wave to start on racemorning I knew I had done everything I possi-bly could to be ready for this day. My brother-in-law likes to say that the race is the reward forall the hard work and training. He’s so right.

I learned a lot about myself during the raceand really tried to enjoy the process.

Sister Madonna was in my swim wave and Iswam next to her for a while which was reallyinspiring.

I finished in 6:49:28. Given the fact that Irecently learned how to swim and less than amonth ago I was still petrified of my aerobars,I was really happy with my time.

That night I told Ken the money we spent forthis little adventure was worth it. All thatequipment was going to get a lot more usebecause I’ll be in this sport for a very long time.

Looking forward, Ironman Arizona is justaround the corner. Do I think I’ll be ready? Iknow I will. Do I think I can do it? Absolutely.I’ve got two great guys in my corner, my hus-band, Ken, and my coach, Bill. What more coulda girl possibly need?

The only person who can tell you “you can’t”is you, but you don’t have to listen!

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Race Report: Zero to 70.3, continued

24


Race Smart: Bike Aid Station, continued

5. Volunteers will usually be calling out what they have. Theycould be holding water, sport drink, gel packs, fruit etc.

6. Call out what you need.

7. Make eye contact with the volunteer.

8. Simply grab what you need from the volunteer.

9. Once you have everything you need, safely bring up your paceand continue being careful when merging back onto the racecourse.

10. Always Thank the Volunteers!

Some race directors will list the items stocked at each aid sta-tion on their websites. If you are racing long distance races, youmay want to include these course items in your training. This willhelp you reduce the need to provide and carry all yournutrition/hydration and reduce the risk of unexpected events. Forinstance, if you can't get to your nutrition/ hydration, reliance on

race provided fuel that is not what you trained with may result indigestive issues that can impact your performance.

It is not wise to skip aid stations unless you have prepared yourown race day nutrition and hydration plan. Your body needs fuelfrom food and liquids to sustain energy. If you feel thirsty, itmaybe too late as you may already be dehydrated. Rule of thumb:calories out/calories in. When you are training for a race youshould practice taking in liquids and food. Race day is not the rec-ommended time to start trying new things.

Kevin Koresky, Co-Founder - Finishline-Multisport.com. Kevin start-ed doing triathlon in 2001. After completing his second IronmanKevin decided to start a triathlon multimedia website to help withthe growth of triathlon. Contact: www.FLMSTri.com or [email protected]

today. The members are extremely supportive and when a job aris-es someone is there to the do the task.

I joined the club because all the race discounts more than off-set the cost of membership. The benefits continue to grow andnow we have sponsors who make the membership even more valu-able. The club races are a lot of fun and give us an opportunity topractice our racing skills. I have especially enjoyed participatingin the Grand Prix Series and the great end of the year awards.Before I was ready to race again I did the indoor tri’s organizedby Dean Sprague. I hope he will put them on again this winter.

Craig: You have been married to your lovely wife, Jeri, for 43 years- all in a row I might add. Tell us what Jeri means to you and howshe has sacrificed since your accident.

Andy: I have been truly blessed to have such a loving and caringwife. We all know the marriage vows we take but never expect tohave to deal with life’s major crises. Jeri has always been very sup-portive of all my athletic activities. We met on a blind date andhave been together all these years.

Having a wife who’s a nurse hasn’t been such a bad deal either.She has taken care of my minor injuries like my several bike acci-dents. Her only request was that I call her first before cominghome all battered and bruised.

Neither of us was prepared for the problems we would face afterleaving the hospital. She stood by me as we dealt with one prob-

lem after another. It was like being on call 24/7. She put her lifeon hold to take care of me. When things started to get me down,she was the one to give me the push to get going again. I am sograteful.

I call her “Wonder Woman” because she had to do everything,while I couldn’t even take out the trash. Jeri wasn’t use to havingme around the house all day. Three meals a day and, “what’s forlunch?”, really really threw her the first few days I was home fromthe hospital. Months later it was decided we needed help and hada Home Health Agency help us out for a few hours a couple oftimes a week. This took a big load off Jeri’s shoulders.

I would like to close by saying I hope that I can be an inspira-tion and encouragement to others. The most rewarding part ofcompeting now is that as an athlete I can demonstrate to otherdisabled persons what is possible, and inspire them to pursue theirgoals. There is life after amputation.

Craig: Andy, thank you for sharing your story. Only people of greatcharacter could endure a journey like that experienced by you andJeri. It is so great to have you back racing again. The entire TCSDis behind you both. We wish you the very best of luck in the next43+ years as you climb life’s mountains together.

Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can bereached at (760) 214-0055 or [email protected]


26

goals..That is what made this so special. It was so awesome tohave so many people, teammates and TCSD members cheering uson at the race, what a difference it made. A team Solana traditionis to cross the finish line, make a u-turn, and meet up and waituntil the last member crosses the finish line, cheering each andevery one of us to the finish. It was so fun. At the end, we metup for pizza and beers to celebrate and relax. The followingSunday, we had a final party on a rooftop overlooking La JollaCove, all finely catered by our own teammate and culinary studentextraordinaire, Alex Boswell. TCSD is such a fantastic way to get toknow and train with some of the best people in this city. We areso thankful to be a part of it. This experience we will never for-get. Team Solana pulled it all together. There are countless, gen-erous volunteers at every turn giving up their time to help others.We have never seen anything like it. We should all try to give backin some way.

Michael SierrasAge Group: M40–44

After years of hearing abouttriathlons, my long time friend SteveTally finally talked me into signing upfor my first Triathlon. He lured us in byinviting my wife and I to run a 5k inTemecula where we live that just sohappened to be a triathlon too. To oursurprise my wife won 1st place in her agegroup which was an incredible momentfor us since she has been battlingfibromyalgia and arthritis for seven yearsand recently lost 30+ pounds and begun torun again.

Seeing all the athletes jump on theirbikes triggered something inside of me andI told Steve it was time for me to do a triathlon. He mumbledsomething about drinking the “cool aid” which I didn’t under-stand at the time but later would know it’s meaning. The MissionBay triathlon was sold out so I was looking at Solana Beach. AtSteve’s beginner 101 talk at B&L Bikes he passed out a flyer aboutthe TCSD Cares Team Solana fund raiser. I knew I needed lots ofhelp to train and the thought of doing this with a team soundedinteresting to me so I joined the team. Unfortunately living in

Temecula I was not able to come to a majority of the events. Imostly attended the swimming events since that was by far myweakest part. I met the team at De Anza Cove for my first swim inopen water. I wouldn’t say it was the best day for me. On the swimto the first buoy my wedding ring popped off my finger and is nowsitting at the bottom of the cove. We attempted to find it but haveyou ever tried to dive in a wetsuit? I forged on. As we headed forthe second buoy I was so far behind and was so badly out ofbreath Steve said my eyes where as big as baseballs. I soon foundout why Steve is such a great beginner coach. He stayed with methe whole way and really comforted me. Really I think he knew hehad to bring me back alive or my wife would kill him. With thehelp of all the coaches and mentors I eventually overcame myswimming issues and made my best swim on race day.

Joining the team turned out to be a very rewarding experience.The team would communicate via a yahoo group emailand even though I was not at all the training events, Ireally felt connected to the team. I found out thatothers were also struggling with the swim which mademe feel better and those that had more experiencewere able to give great advice. We were fortunate notonly to have Steve as our captain but we learned lotsof other great tips and tricks from other tri clubmembers like Dean Rosenburg, Anna Weltman, andTeam Solana 2009 members Paula, Gordon, James,and Al.

Probably the best part of being on Team Solanawas the camaraderie at the race. We all rackedtogether and cheered each other on until the finalmember crossed the finish line. Even thoughtriathlons are an individual sport, being part ofTeam Solana really felt like we won as a team. We

had all finished our first triathlon together. Each member hadtheir reasons for doing it. Some are doing it to be on the podiumin the near future, some are doing it for the satisfaction of justfinishing, and some are doing it for their family. What ever thereason Steve said it best when he said “when you go back to yourlives after the race you will be a different person, you will be atriathlete”. We all drank the cool aid and now we’re all hooked. Lifewill never be the same.

Nancy CanyonChris CapalboMary ChristensenScott ChristensenWaylon Christensen

Gordon ClarkLuana ConcepcionCasey FalknerEva GoetzeStephen Haase

James IsmailogluLaura KirkebySteve LadaTammy LloydLinda Medina

Karyn MentinkPaula MunozDavid NavarroJon OxidineChristy RosenbergMichael Sierras


2010 Team Solana RosterLyn SpendloveJerry StokelyMelissa StokelyAndrew TastadMark Woody

Osam

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Luana Concepcion Age Group: F35–39

When I signed up for TCSD. I did it because of Steve Tally. Wehad met years ago through mutual friends and I alwaysremembered his positive happy face! Not tomention his knowledge and expe-rience. I was originally trainingfor the Nautica Malibu triathlon todo with my sister and brother,when I found out about TeamSolana, it just seemed perfect tim-ing. Being married and a mother offour, I didn't know how I was goingto fit everything in, I already am aFitness Instructor and teach IndoorCycling classes and other formats, 7 ormore times a week, I've ran marathons,ridden Metric Century rides so why notswim too? Boy was I in for a rude awak-ening, sea creatures, wave crashing,nothing like when I was a kid in Hawaiisplashing around and having fun! It wasall about survival! I learned early on, thecamaraderie kept me alive and pushing.During my training with Team Solana, I lostalmost a week and a half as I caught a pret-ty bad flu which turned into a bad sinus infection, putting mytraining behind, I reached out to the team for support, theirwords, encouragement, prayers and experience, got me through it.I met a lot of people along the way and super assistant coaches,Al, Paula, Gordon, Flo, Dean and anyone else I may have forgot-ten. I love the Yahoo Groups to keep you in tune with every bit ofpossible information, lost and found items, warnings, differenttrainings, injury prevention, discounts, races, things that aren't onthe regular calendar, everything you need to make your schedulework for you. As a Group Fitness Instructor, we have to motivateand inspire people to keep coming back; Team Solana was reallymy own Group Fitness Instructor. TCSD is an honorable organiza-tion, teaching good sportsmanship, compassion and honoring theroad, the ocean, pedestrians and all the like. I could have neverdone this without my super husband and family for helping mejuggle my schedule, TCSD is the best choice any beginnerTriathlete can make, by far!

Race Report:I started off doing what everyone said to do, had everything

organized, even a few days before. I made sure to warm up in thewater, splash around, stay relaxed...which is what I did. Everyonetalks about the struggle with the swim, and is the leg that keepsmany from doing the coveted triathlon. I can honestly say I can

swim, not fast ....but enough to get me through. But it's the raceday jitters that can throw everything out of the water.. literally.

After I had warmed up in the water, my confidencebuilt up and was ready to line up for my wave, I hadsearched the swim buddy tent looking for a famil-iar face. There she was, a member of TCSD, Liz O.The “lady without the wetsuit” is what we wouldcall her. I felt a sense of relief and jumped upand down, “yaaaay it's Liz” As we waited thereside by side, she asked me what side I breathedon so she can stay to that side. Little did Iknow how much she was going to save my fearof race day swimming, here I was expecting todog paddle, backstroke, glide, do whatever Ihad to do to finish. She acted as my eyes,Liz encouraged on saying “walk through thiswave, dive under this one, swim wheneveryou're ready, keep swimming, you’re almostat the buoy, a little to the left” I didn'thave to think, just swim. I wanted to cry,thanking God for her. I swam and swam,towards the last buoy; I got excited as Iwas almost there!!! Stupid me startedto lose my breath, I looked up at

her”Liz???“ She said “you’re fine, blow it out in thewater” It worked! I was in heaven again with nothing but wavesto bring me in. Swim Done! The rest was just enjoying the free-dom knowing I had overcome my fear, only back stroked a fewtimes, and finished the forever feared swim leg.

The bike and run were really great for me, I cheered on otherTeam Solana members as we passed each other, other TCSD mem-bers I didn't even know, not caring if they waved back or not as itmotivated me to finish. Once I finished, Team Solana was at thefinish line until every member finished.

My husband waited patiently as I could not leave until every lastmember came in and we were all there to cheer them in. You see,these people became important to me, even though I don't knowall of their last names, or talk with them all the time, they werepart of a Team that would mark a significant time of my life andwe shared a same goal. I cried watching an 86 year old cross thefinish line as many times before he had, then another 10 year oldcross for the first time, our Team mate Woody crossing in honor ofhis daughter who tragically passed just a few months before, feel-ing his loss but yet his accomplishment for this race had newmeaning for him now. All these wonderful things, I didn’t evencare about my time, my splits, or what place, just the fact that Ifinished...the others finished...and that my husband was therewith me.

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continued page 28

28

Christopher Capalbo Age Group: M30-34TCSD Cares...and ROCKS!

I have always wanted to do a triathlonbut never knew where to start. I sub-scribed to Triathlete magazine fouryears ago to see if that would jumpstart me. It didn't. This year I was fin-ishing up my training for the Rock andRoll Half Marathon when I decided toresearch triathlons again. I figured atleast I was in good running shape, soit was the perfect time to jump intothe sport. Using Google search, Ityped in “triathlon San Diego” andfound TSCD, TCSD Cares and finallyTeam Solana.

Team Solana seemed too good tobe true. I went to the first meet-ing and listened to the coach’stalk about the team and all it hadto offer. Then last year's team members spokeand regaled us with their success stories and transformations. Ihave to admit I was skeptical it could deliver all it promised.

As I sat there in the first meeting at Hi-Tech Bikes, I lookedaround at all the merchandise. It seemed so foreign and intimidat-ing. At that moment I didn't own tri shorts, tri tops, a bathing suit(other than board shorts), a wetsuit, goggles, a swim cap and, oh

yeah, a BIKE! I hadn't ridden a bike in at least 5 years. I neededTeam Solana and it was now or never.

As soon as the first classes, meetingsand training sessions began I knew thiswas the real deal. We had classes coveringevery topic you could think of. We attend-ed a good majority of the various types ofTCSD workouts. We had special training ses-sions to teach us each nuance of running,biking, swimming and transitions. We got toknow the various vendors around town cater-ing to the triathlon community. We also gotto know each other and became a team in thetrue sense of the word.

The most valuable asset of the program wasthe coaches. I am still in awe of the way theygave up their personal time to spend it with usduring those ten weeks. They literally were oncall 24/7 to answer any questions we had nomatter how big, small or silly. I shouldn’t use thepast tense because it still goes on today.

If there is anyone reading this that has alwayswanted to do a triathlon, or knows someone who

wants to, but feels overwhelmed at the undertaking, Team Solanais exactly what you have been waiting for. It will not only intro-duce you to the sport, but also to the amazing community offriends and family that is TCSD.


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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.

Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.

I’ve been a member and proud sponsor of TCSD

for over 20 years. I race, I ride and I know

how an accident affects your active lifestyle.

I’ve been helping San Diego athletes since 1983.

- Jim S.

1992 Overall Sustaining Member

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

1998, 2007 Nominated for

Outstanding Trial Lawyer Award, San Diego

Consumer Attorneys

What will we do for you? Personal Service

Explain Your Rights for FREE

Hospital and/or Home Visits

Help You Find the Best Medical Care

Photograph the Accident Scene, Injuries & Property Damage

Obtain Vital Medical Evidence

Deal with the Insurance Company

Hire an Investigator to Preserve Witness Statements

Prepare a Professional Settlement Package

Take Your Case to Trial If Necessary

It’s my passion!Representing Bicyclists is not just my job…

- Mike B. (decorated Police Officer and Soldier)

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

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

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