tcsd newsletter 1010

ShoesMagic

hen I was a little boy, one doctor had pointed out that I would never walk cor-

rectly, let alone run. The prediction wasprophetic in both how wrong and how right theassessment would be. At the end of June 2010,my spine finally gave in to a lurking and yet un-discovered herniated disk in the L3-L4 lumbararea. Upon returning from a hilly 50-mile bike ride in theSan Diego area,the strengthleft both legsand then I lostmotor control inmy lower left legthe following day. Iam now nine weeksout from the emer-gency surgery thatcorrected the nerveimpingement and I amrecovering remarkablywell from the resultantleft foot drop I experi-enced. I feel like a brandnew triathlete – weak andnot able to do the dis-

tance; but this time around I have all the knowl-edge I had racked up over four years of partici-pating in the sport before the surgery.

Anyone who is familiar with endurance sportsknows that a surgery like this is hardly able todeter the athlete from continuing and trying

again. I will return to this greatsport, but will not continuerunning. My flat feet have ful-filled the curse they made tothe rest of my body and I’llbe leaving behind my 20-year running career so thatthe remaining damage inmy spine doesn’t leave meon the sidelines in realtrouble again. It has notbeen as hard on me as Imight have thought,losing the one sportthat I was best at andhave the most histo-ry with. Shortlyafter I had spinalsurgery, I was also

laid off from my job. The dis-tress, depression, and anger that others

TRIATHLON CLUB OF SAN DIEGOTriNews

TBD

Check for updates on the Club’s website.

TCSD Contacts 2Board Members 2Volunteer Members 2Weekly Workout Calendar 7

Member Profile 8TCSD Conversation 9New Members 12Train Smart 14

Race Reports 16 Doc Talk 21Made with Kashi 23It’s The Law 23

INSIDE THIS ISSUE

2010OCTOBER

continued on page 3

MagicW

ShoesBy Jason Welle

OCTOBER CLUB MEETING

OCTOBER TCSDAQUATHLON

Powered by Kashi®

Thursday, October 14th5:00 pm check-in begins

5:45 pm course talk6:00 pm race start

Location: La Jolla Shores

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!Send your “TCSD Spirit” images to [email protected] be considered for the club’s website and/or newsletter.

SHOW OFF YOUR TCSDSpirt!

WWW.TRICLUBSANDIEGO.ORG3

thought was a real possibility didn’t come. Why? To say thattriathlon saved me would be a lie. My indominable spirit which keptthis one-two punch from getting me down was spawned from a life-time of challenges and was well-established before I even got start-ed with triathlons. In fact, I would say that four years ago, triathlonended up fitting my personality like a glove. It was something I hadbeen seeking for years. It has provided a legitimate expression of myrebellious attitude towards leading a nice, safe life with no adven-ture. That same attitude quickly came to conjure up the variety ofdifferent ways I could get around having to run, rather than dwellon the fact that I should not run anymore.

I don’t want to use this article to tell my life story, so I’ll cut itway down. I spent my first five years in foster care and after get-ting adopted in 1981, I still had a lot of challenges to work on. Oneof those, which everyone has to tackle, is to find your passions. Ireally needed them to help me out with the other stuff. I was apoorly coordinated, gawky little kid (how many of us say that aboutourselves?). I needed to find something physical that I could dowell. In the 5th or 6th grade, my physical education instructorinformed us that we would need to run a mile in a few weeks. I hadnever done this, so I tasked myself to get ready. I don’t rememberthe day we had to run the mile nor how I performed, but I doremember the nose bleed that resulted from that one day of “train-ing” that had me hit the one-mile distance. Out there on the playfield, nursing my nose, I was so happy with myself and I credit thatday with getting me interested in running; I would later move on toa high school career of cross-country and middle-long distance trackrunning. Running gave me a belonging and my teammates weresome of the best friends I have made.

Way before I found triathlon, my mind had been squirming forsome time. I just couldn’t tie myself to the couch and the night lifeweekend after weekend was getting old. I’m sure most other athletesknow the feeling. It’s that insatiable, type-A feeling of wanting tofeel productive with each day – almost living it like there is notomorrow. I hadn’t run during college, blaming the Oregon weatherpatterns, and I fought my post-college boredom by starting up againaround 2002. I suffered some injuries from starting out too quickand found that my high school years spent running without properfootwear and technique had resulted in some premature wear on mybody. It was either a running store or a Rubio’s that introduced meto Competitor Magazine. I already knew how to swim and was usingit as exercise during my injury rehabilitation in 2005. The multi-sport imagery throughout the magazine convinced me to put thefinal third sport into the puzzle. I was going to start in Los Angeles,but a career-related change of fate brought me to San Diego for asecond time and that is where I signed up with TCSD so I could getinto this new sport. It also offered a pool of people from which tomake friends. The journey since then has been awesome. Triathlonis an expression of the possible freedom that all of us can experi-ence and the sedentary life was something I just couldn’t settle

Magic Shoes, continued

continued on page 5

4

OCTOBER TCSD MEETINGS, CLINICS, RACES & RIDES

Thursday,October 7th

NEWBIE NETWORKINGMEETING

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

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

Location: Road Runner Sports 5553 Copley Drive, San Diego, CA92111

Saturday,October 9th6:00am Check-in, set up begins7:00am Race Start

Location: Fiesta Island, San Diego

Distance:Swim: 750 metersBike: 12.5 miles Run: 4 miles(distances are approximate)

Contact:TCSD Race Director(s)

If not racing,come out and Volunteer!

Monday, October 18th, 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

Sunday,October 10th

REAL BEGINNERS’ BIKE RIDE

TCSD CLUB TRIATHLON

Saturday, November 6th6:00am 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)

NOVEMBERTCSD CLUB TRIATHLON

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

BIKE & WHEEL CASE RENTAL

TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, andwheel 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]

MARK YOUR CALENDAR

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.

ContactGordon Clark and ’the Steve’s’ at [email protected]

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


with. These days, especially in recovery, it isalmost an adversary to me. It’sjust that I had spent much ofmy life around people who did-n’t seem to feel the same way(at least on the surface).Laziness; apathy; over-indul-gence; the lack of interest inadventure – these are the thingsthat triathletes hold like a peskylittle mouse by the tail and say,“Yeah right, you’re not holding meback!”

I have spent the past four yearsputting my body to new and unfor-gettable tests, resulting in that com-mon affliction of not knowing how many races I had done whenpeople ask me. This time period also saw the urging of what wouldbecome 17mm of spinal disk out from my vertebrae. My closerfriends in the club can recall the varied set of injuries I experi-enced starting around September 2008 as I prepared for my firsthalf Ironman. I could run good times and they would scratch theirheads as to why I kept having to take time out for injuries. Movingon to marathons only darkly clouded the waters and I ended upmanaging only two of them. The first was a great experience, hav-ing my sister and long-time friend run it also (Disney World) andthe second was a nightmare – Rock N’Roll San Diego. I havetrained for two Ironman events, having to drop out from trainingand never seeing the race site. The Vineman events have becomemy nemesis because of how elusive they have become.

Triathletes are everyday people doing extraordinary things. Itcould be race day or not, but often we find ourselves driving tosome place at the crack of dawn with the first rays of sun start-ing to hit the land; we smile at the coming battle and re-confirm

our love for life. The vast majoritydon’t even see a dime for it, butspend much more. Our culture iswired to focus on celebrities, buthardly any of them exhibit quali-ties that would be considerednoble. A triathlete juggling thissport, work, and a family canshow you about nobility.Triathletes are heroes – it’s notjust the abilities; it is also thechosen quest and the host ofqualities that are needed to

pursue that quest. There is also the realpossibility that victory may not come; yet we keep picking up andmoving forward. Challenged athletes and those who successfullyraise children while training for these events are this kind of hero.I am neither of these.

The next day after my bike ride, I went to the nearest hospitalthinking “My life is about to change forever.” I had a short cryingspell on the way, believing that my running was done for. Twodays later, I came to from surgery thinking, “Wow - that was quitea bike ride.” I still haven’t really figured out why. Shortly after, Iwas in a scene from the movie ‘Kill Bill’, looking down the lengthof my left leg and willing, “Wiggle your big toe.” From Day One, Ihave been treating my recovery as if it were preparation for oneof my races. There is a cycle of challenging exercise, rest andintake of good food and water. It is simple, with no pursuit ofdrugs or injections or other fancy, over-priced ways to beat painor get back to the way things were. I would like to think I recov-ered faster than non-active people. This could be true, but I doknow that I recovered more effectively because I had a plan forthe recovery and it was based off my training experience.

Magic Shoes, continued

Certified

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Have You Been Retüled Yet?

Four different bike fit sessions available; Bronze, Silver, Gold and on the Go.Call today or email to set up your FitForPower Session.

A FitForPower session is one of the most cost effective ways toimprove performance and prevent injury!

www.PedPowerPerformLab.com

[email protected]

Road ■

Mountain ■

Time Trial ■

Triathlon ■C

X

6

Magic Shoes, continuedWithout a job and still getting better, I’m now somewhat of a

nomad since my family had taken me away from San Diego to havethe surgery and go through physical therapy. I may not make itback there because of the sour job market. I will keep visiting myfriends in TCSD. Our zest for life is unfathomable and my friends’

encouragement for my continued recovery is much appreciated.You are my second family. If you find yourself in my position, justremember that you have an excellent arsenal of resources to getyourself back up to speed. The sport has taught us a lot about howto handle life’s challenges.

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

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

Thanks!

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.


We are a Sports PhysicalTherapy facility

dedicated to finding andtreating the underlying

biomechanical problemsthat lead to common

sports injuries.

Orthopedic Rehabilitation

Sports Medicine Rehabilitation

Active Release Techniques®

Women’s Health

Pelvic Floor Dysfunctions

Biofeedback

McKenzie Method

Cumulative Trauma Disorders

Strength and ConditioningPrograms

Functional Flexibility Programs

Customized Online Exercise Program

Our Clinic Specializes in:

Ask for the special TCSD rate

for our Active ReleaseTechniques® Services

(858) 452-0282

www.functionsmart.com

IM Canada, Piciton - August 8, 2010

Finish Swim Bike Run OV Rank AG Rank AGTomas Morales 13:19 1:20 6:43 5:03 1682 215 M 45-49Matthew Falkner 13:27 1:23 6:49 5:02 1736 189 M 30-34Sandra Cunha 13:58 1:19 7:26 4:57 1984 100 F 30-34

2,732 Finishers. Transitions and seconds not included

IM Lousville - August 30, 2010

Finish Swim Bike Run OV Rank AG Rank AGJodi Hays 12:46 1:27 5:30 5:16 667 15 F 45-49Seung Lee 14:37 1:41 7:43 4:54 1509 202 M 30-34Kelly Clark 14:54 1:34 7:20 5:45 1613 72 F 25-29Alan MacNeilan 15:22 2:19 7:50 4:43 1749 11 M 60-64


IM Wisconsin, Madison - September 12, 2010

Finish Swim Bike Run OV Rank AG Rank AGScott Rice 12:18 1:26 6:03 4:31 716 126 M 40-44Darin Paris 11:39 1:20 5:47 4:18 442 78 M 35-39Chris Teague 13:39 1:08 6:09 6:03 1421 215 M 30-34


Rev 3: Cedar Point, Sandusky, OH - September 12, 2010

Finish Swim Bike Run OV Rank AG Rank AGDean Sprague 10:34 1:07 5:36 3:45 44 2 M45-49

337 Finishers. Transitions and seconds not included

8

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.

JOHN WILSONNickname: HurtlockerMember since: May 2005

Age group: M 40-44

Status: Married to my #1 fan, thebeautiful and talented Magdalena.

Occupation: Commercial/Industrialland broker and retired MarineMaster Sergeant.

Favorite Local Restaurant:Depends... 100 mile ride hungry:pretty much any taco shop inSoCal for carne asada and friesand then off to Trader Joe's for abag of Turkish figs. Regularhunger: Phil's BBQ.

When not training, I enjoy: Doingvolunteer activities mainly in ananonymous program

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

Favorite Thing(s) About TCSD: Value! How can you beat all thefree club races and the UNBELIEV-ABLE chow afterwards for what,$50 a year (military discount)?

Pre/Post event ritual: Pre: Get thereEARLY, set up gear, meditationwhich includes visualization ofeach event, then about 15 min-utes of running while listening toAC/DC (Bon Scott usually) fol-lowed, lastly by some yoga poses.I'm getting pumped writing thisstuff.

Favorite Segment (swim, bike orrun): Run

MEMBER PROFILE

continued on page 9

We Love What We Do Twice as much!

locations to serve you2 www.blbikes.com

Expert Sales TeamExperienced Service Techs

Professional Bike Fitting

■ 211 N Highway 101, Solana Beach, CA 92075(858) 481-4148

■ 3603 Camino Del Rio W, San Diego, CA 92110(619) 294-9300


Craig: What was your sports back-ground before triathlon?

Andy: I was active as a kid andplayed football throughout middleand high school and wrestled for acouple of years. For me running waspunishment meted out by sadisticcoaches and the chlorine in poolsmade my eyes red like I had beensmoking something quasi-legal.Growing up in the Midwest, I havebeen skiing since I was four years oldand began surfing soon after movingto San Diego 25 years ago.

Craig: What sequence of eventsled you to become a triathlete?

Andy: About 20 years ago mycar died and we didn’t have themoney to replace it so I decid-ed to walk, run or ride my bikeeverywhere. During that timea buddy of mine who hadmoved to Oklahoma Citycame to visit and told meabout the sport. He could-n’t believe that I didn’tknow who Paula Newby-Fraser or Mark Allen wereeven though they livedhere in Encinitas. A cou-ple of months laterthere was a triathlon onCamp Pendleton for the ridiculouslyhigh price of $40. I did it in a speedo, runningshoes, the bike my parents had given me forcollege graduation and a hard shell Bell bikehelmet. Although my crotch was sore and myfeet were numb I was hooked!

Craig: Of all the races you have done in yourcareer, which performance are you the mostproud of?

Andy: I can’t say I’m proud of any individualperformance but I was fortunate to have placed

in all the races I didlast year and got sec-ond overall in theKoz Triathlon Seriesin my division. Oneof my most memo-rable was doing theSpring Sprint as arelay with my kidsin 2004.

Craig: How did youevolve into becom-ing a coach?

Andy: Jim McCannapproached me at

a club meeting several yearsago to take

over thebike workouts when thecoach at the time moved on. I hadn’t reallyattended the workouts myself but had watchedmy kids’ workouts at the velodrome and drewfrom those for inspiration. I read up on trainingprinciples and got my USA Triathlon Level 1Coach certification a couple of years ago whena local company offered me the opportunity to

TCSD CONVERSATION WITH: ANDY CONCORS. I had the opportunity recently to talk triathlon with Andy Concors. Andywears at least 2 hats for the Tri Club. He has been the bike coach sincesince 2005 and began the TCSD youth program in 2009. Please join me aswe get to know this exceptionally giving person.

continued on page 10

By Craig Zelent

Coach Andy, top. With his son, Doug getting ready to hit the trails.

MEMBER PROFILE, cont.

Favorite Event/Tri: Any, that I've justdone well in.

PR/Best Race: Soma 70.3 2009 inTempe, AZ. After two big half IMand full IM flops that year I ran a5:11 which validated my hardestyear of training.

Can’t Race Without: Head Sweatsvisor (must match).

Most embarrassing or disastrousmoment:My first tri was theTinMan in Yuma AZ in 1998. It wasolympic distance but the swim wasa full mile which consisted ofswimming out from the boat rampat Senators Wash around thebuoy's and back, twice. Well, as Iwas swimming up to the boat rampat the end of my first lap, the twoleaders were fast approaching mefrom the rear on their second lap.My Mom and my wife saw me andgot extremely excited-they thoughtI was winning. To their dismay,right before the getting to theboat ramp, the two leaders passedme, got out of the water, andstarted running up the boat rampexpecting me to get up and startrunning up the boat ramp behindthem. Instead I swam around thebuoy to start my second lap. Firstto last in about 30 seconds!.

My Equipment:Wetsuit: Quintana Roo Bike: Felt DARunning Shoes: Newtons

Equipment Wish List: Carbon fiberroad/training bike.

Best Advice: In this ultra competi-tive sport that is chock full of perfectionists, type A personali-ties, and inherently successful people, remember; you’re not reallyin charge, none of us are, there’s apower greater than all of us sodon’t worry about it. And from myfrivolous, less serious side -ALWAYS LOOK GOOD.

ENTRY FORM - 3rd Annual San Diego Indoor Triathlon Series

Entry Fee

Entry Fee due race morning (Cash or Check payable to PedPowerPerform Lab)or Mail this application with funds to PedPowerPerform Lab, 4040 Lamont St, 9 San Diego, CA 92109or Email above information to [email protected] and pay race morningor TCSD Members, use the Club’s online registration form

$25 per race$5 discount if member of host facility (must show membership card)

First and Last Name (please print clearly) Age on event date

Race 1: November 13th, 2010

Race 1: November 13th, 2010

Race 3 and 4 host facility still being finalized.

First wave 8am First wave 8amRace 2: December 12th, 2010

>19

Race 2: December 12th, 2010

20-29

30-39

40-49

50-59

60-69

70+

Race 3: January, 2011

Race 4: February 5th, 2011

Email Address

Division M F

Liability/Release forms must be signed date of event.

Phone Number

Frog’s Fitness - Carmel Mountain Ranch12171 World Trade Dr.San Diego, CA

Register Early to Guarantee Your Spot!

Wave start times will be emailed 1-2 days prior to race day.

Waves start every 25 minutes beginning at 8am. There will be a maximum of 6 participants per wave. Last wave to begin around 1:10 pm.

Arrive at race location 30-45 minutes before your assigned wave start time andbe on deck 20 minutes before your wave start.

Registration closes Thursday midnightbefore each race in order to organize wave starts and send out wave start times via email.

Limited race day registration.

For complete event details visit www.PedPowerPerformLab.com

Questions? Please contact [email protected]

Volunteers Needed! Please email [email protected] for details.

Facebook San Diego Indoor Triathlon Series

no wetsuit, no problelm no bike, no problelm no experience needed

Just bring your goggles and running shoes

WaveHouse Athletic Club3115 Ocean Front Walk San Diego, CA

Swim: 20 yard indoor pool (The Plunge)Bike: Spinner Bikes with VDO cyclometers Run: Treadmills (maximum 12 mph)

Swim: 25 meter heated outdoor poolBike: Spinner Bikes with VDO cyclometers Run: Treadmills (maximum 12.5 mph)

Wave Start Time Details

Registration Details

(All participants must start at swim times/waveindicated in confirmation email, no exceptions.)

3rd annual

Net profits will be donated to TCSD Cares (www.TCSDCares.org)

• 10 minute pool swim • 20 minutes of cycling

• 15 minute treadmill run

What is an indoor triathlon?

Distances traveled for each segment are added up, most distance traveled wins!

Each race is limited to 66 participants, except race four

(Spin Bike)

Entry fee includes: Goody bags with Random PrizesCustom swim cap & Rally towel - First 20 each race

Day use of host facility

do private coaching. I’ve continued to workwith local athletes on a one-on-one basis since.The youth program was partially inspired by theenjoyment my kids had and partially inspired bythe epidemic of inactivity among children thesedays. I wanted to create a program that was funbut partially structured to get them into thesport as well as prepare them for competition.

Craig: What are some of the most common mis-takes you see beginner triathletes doing ontheir bikes?

Andy: There are three big ones: 1) Buyingsecond hand bikes thatare eitherthe wrongsize or in badneed of main-tenance. Thevalue of get-ting a decent,well fitting bikefrom one of theclub’s bike shopsponsors can’t beoverstated; 2) Notmaintaining orknowing how tomaintain theirbikes. I had a clubmember come up tome during a workoutwith a flat tire and nolevers, tubes or apump and no idea how to change it. I asked herif she was new to the sport and she respondedthat she had just finished the Half Vineman forthe third time! Lastly, triathletes of all levelsseem to be ignorant of the rules of the roadwhen training or racing. I still see people usingtheir aerobars and brakes when riding in tightgroups and people riding in the middle of thelane during races, making legal (and safe) pass-ing nearly impossible. I pass a fair amount ofpeople when I race but move to the right assoon as possible to allow faster riders by andget the legal draft from the rider in front of me.

Craig: What does the TCSD youth program offer?

Andy: The youth program is continuing toevolve from monthly informal races to week-

ly workouts that began in April and ended inthe middle of August. The races and workoutsare open to all athletes under 18 regardless ofexperience although they’re geared mostly forgrade school athletes 5-12. TCSD youth mem-bers get discounts for races as well as a techni-cal T-shirt uniform. It’s been a great way forkids to experience the sport as well as have funwithin a healthy environment. The biggest chal-lenge right now is to find local competi-tions for the kids.

I ronk id swas a tremendous success

and the youth nationals were an awesome expe-rience at an awesome venue and I’d like to con-tinue the momentum.

Craig: Why should parents encourage their kidsto participate in multisports?

Andy: The great thing about triathlon is that itencourages independence- athletes get com-fortable getting around under their own powerand makes them safer around water. Also thereare no teammates or coaches they can rely onso their performance depends solely on theirtalent, training and desire. Parents shouldencourage their children to be active and try toinclude their children in their training whenev-er possible. If a child shows interest participat-ing, then the club workouts are great, althoughformal swim lessons and/or a swim team will do

12

TCSD NEW MEMBERS

Amanda Abell

Myrna Alonso

Divesh Anireddy

Branden Barnett

Christine Basso

Steven Bernick

Ashley Brawner

Paul Brower

Leonie Campbell

Christopher Chisholm

Joanna Clark

Gina Correll

April Coyle

Nadir Dally

Jason Dempsey

Jessica Deree

Marcus Dickerson

Ervin Ebalo

Laura Ely

Guy Fischman

Allison Fowler

Jack Fulton

Karen Geisler

Denise Gitsham

Dan Goese

Greg Goodyear

Samuel Hallock

Suzanne Harker

Jeff Hood

Cindy Kim

Tyler La Clair

James Lamb

Katie Larivey

Isabella Long

Steve Matas

Jennifer McCollough

Patricia Montmeny

Richard Morgan


TCSD Conversation, continued

Andy and son pacing each other at an early season club race on Fiesta Island.

a lot to prepare them for the swim as well asbuild overall fitness. The good thing abouttriathlon is that participating in other sportssuch as soccer or basketball will build fitness fortriathlon and vice versa but triathlon has verylittle risk for injury.

Craig: You have taken a very active role in shar-ing triathlon with your own family. How didyou get your kids "turned on" to triathlon?

Andy: We’re a very close family and have alwayschosen “active” vacations such as camping orskiing. When they were really young we’d taketheir bikes and let them ride around while I ranand got them used to the ocean at an early age.After coaching them in soccer for a few years(which I knew nothing about) they got involvedwith the velodrome’s kids program where theymade friends, competed against some of thefuture stars of the sport and my daughter eventook silver in the state track championships! Myson really enjoys mountain biking and we didseveral races together when he was a preteen. Istarted bringing him to club races soon after,especially the off-road duathlons and theaquathons. For him the big enticement was thefood! He was really let down after finishing SanDiego International that all there was to eatwas muffins and fruit- he thought all triathlonsoffered eggs, sausage and yogurt parfaits! Ourmost recent family endeavor will be the Disney

Half Marathon which was a college graduationgift to our daughter. My son is going to run withher and my wife and I will cheer them on.Maybe I’ll run a few miles with them. We don’tsee them much now that they’re off at school.

Craig: What is your favorite benefit of your TCSDmembership?

Andy: The best part of TCSD membership for meis all the amazing friends I have made sincejoining and especially since I took over the bikeworkouts. Triathlon can be a solitary and some-times selfish sport. Having dozens of people yellyour name at local races is really motivating!

Craig: If you could wave a magic wand over thesport of triathlon, what would you like tochange?

Andy: Personally, I wish the Olympics wouldchange to non-drafting races. I understand thatITU races are more viewer friendly but it seemsto eliminate a third of the sport from the com-petition. Of course, making race entries cheap-er wouldn’t be bad either!

Craig: Who is your hero and why have you cho-sen them?

Andy: Bob Babbitt is someone whom I person-ally admire and wish I could emulate. He’s donea ton for promoting triathlon and giving backthrough the Challenged Athletes Foundation.And it’s always great to see him out there at



NEW MEMBERS, cont.

Karl Mueller

Rhea Nable-Barin

Lisa Needle

Jenifer Nicola

Cynthia Nielson

Al Nikolaus

Jonathan Ortiz

Armando Pabon

Jason Parker

Shilla Patel

Michele Pauley

Wendee Pratt

Matthew Reams

Anna Reaves

Monica Rohloff

Dr. Matthew Sanicki

Dawn Saunders

Kristin Schleicher

Jonathan Siladi

Bengt Spetsmark

Todd Theriac

Joan Tincher

Pamela Wiedenkeller

Shanette Wight

Susan Wintersteen

Tiffany Woon

Richard Yokley II

Jessica Young

Make sure you check out or subscribe to Kashi’s monthly eNewsletter

www.kashi.com/newsletters

14

As triathletes we have the challenge of being good at threesports, not just one. If you look at the bodies of specialists in thethree sports of swimming, cycling and running you will see thatthey are all different. Swimmers are ultra-flexible, have amazingupper body strength and because they are supported by the waterthey can tolerate higher body-fat and higher overall weight levelsthan the other disciplines. Cyclists are lean and mean, huge legspropel them up and down hills, their skinny arms will win no body-building competitions because every ounce of excess weight canmake a big difference in their power to weight ratio. Runners arelight on their feet, they have muscles that can turn the impact ofone stride into forward momentum, light and tight, runners arenotoriously inflexible; why do I need to touch my toes withstraight legs if I have knees?

Yikes! This is the challenge of triathlon, be good at three con-flicting sports: and we love it!

Swim training is different for triathletes than our other disci-plines, hitting it harder only yields partial results. More splash,less dash. As many coaches will tell you swimming is all abouttechnique, but don’t forget: good technique without hard training

means you will be playing catch-up on the bike. A key componentin getting your swimming stroke perfected is flexibility.

In our capacity as manual therapists and corrective exercisespecialists we at The Wolf Studio have had the privilege of work-ing with many specialist elite swimmers. Unlike the elite runnersand cyclists that we have worked with the swimmers were all mas-sively flexible, without exception. If you were to attempt to putyour body into some of the positions they can manage with ease,it would make your eyes water, or would require a trip to the emer-gency room. Like the sea-lions at La Jolla Cove swimmers lookawkward on land, but in water they are transformed.

Getting into a fully streamlined position is hard work for mosttriathletes. If you try and swim without going streamlined yougenerate more drag in the water and have to work much harder togo at the same speed. Luckily triathletes can improve theirstreamlining, get greater power into their stroke and reduce therisk of injury from swimming by stretching a few key muscles.

Becoming more flexible will help most triathletes swim faster,more efficiently with a reduced risk of injury!

TRAIN SMART: Swim Flexibility for Triathletes By Corina Lunn


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Improving Spinal MobilityDuring the swimming motion you need to

have enough mobility in your spine to allow youto rotate on each pull and to make breathingeasier. You also need extension in your upperspine to allow your arms to move upwards moreeasily. A fixed, often overly curved, upper spineforces you to get all the movement to come

from your shoulders. This can lead to shoulderinjuries and impingement problems, as well asreducing the amount of strength available toyou for the stroke. Therefore having good spinalmobility is important, and is essential if youwant to be a good swimmer.

In our clinic the things we see most oftenthat reduce this mobility are sitting at a desk orin a car and cycling, especially in a TT position.As you can probably guess most triathletes fallinto this bracket and could benefit from improv-ing their spinal mobility notjust for swimming but forgeneral posture improve-ments.

Your spine need not bendlike a pretzel but you should-n’t be walking around in thesame position as you are onyour TT bike!

We have found the mosteffective way of mobilizingyour upper spine to be usinga foam roller. Refer to theabove image for step-by-stepinstructions. When buying afoam roller try to go for aroller 4” in diameter as thesework better on spines than

the larger 6” rollers.You can use the roller any time to help mobi-

lize your spine. It can be uncomfortable at firstuntil your body gets used to it, then it feelsgreat. Using the roller after a day in front of adesk and after a bike session works great as itcan release all the tight muscles in your backimmediately. You can also use it immediately

before a swim to give you extramobility, or in the eveningbefore you go to bed to leaveyour back relaxed all night.

Stretching your LatsYour Latissimus Dorsi mus-

cles, or Lats, are the largewing-like muscles below yourshoulder blades. They comefrom your lower back and attachon your upper arm. It is yourlats that provide the force dur-ing the pull phase of your strokeand can be thought of as theprime movers when swimming.

These muscles are tight in almost everyone,with the exception of good/elite swimmers...

When you go into a streamlined position yourLat muscles are on stretch and are often thelimiting factor of how streamlined you can get.If a muscle is tight and is on full stretch it willnot be able to produce optimal power. You canimprove the strength of your stroke, becomemore streamlined and feel more comfortable byensuring you have flexible Lats.

Thoracic Mobilization on Foam Roller. Place the foam roller in the center

of your back and relax over it. Support your head with your arms. Roll

over the roller from your shoulder blades to the bottom of your ribcage.

If you find any tight spots you can spend more time on them to help

them relax off.

Stretching Latissimus Dorsi. Lie sideways over a swiss ball with your arms

above your head. Keep your top leg straight. You can use your bottom leg to

help you keep your balance. Relax to feel the stretch. Rolling further up or

down on the ball changes the location of the stretch, experiment to see

what works best for you.


16

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COACHING & FITNESS

continued page 17

Cathy HollF55-59

A little background first:TriRock was my firsttriathlon, I signed up for itthe first day registrationopened up. Joined the TriClub in May and attendedmy first meeting a fewdays later. I attemptedthe June Tri Clubaquathon, putting on anew wetsuit for the firsttime a half hour beforethe event, also the first timeusing goggles and a swim cap.Needless to say, I ended uphaving a paddler help me forabout 700 of the 1,000meters!! I did the run fineand finished.

I went out to the Cove thevery next day-Friday and madeit half way to the quarter milebuoy and back with a swimbuddy and the beginner’sgroup. From there I did some ofthe Mon/Wed JCC TRICLUBswims in the pool and Thur withBobbie in the bay and continuedswimming in the Cove eachFriday. I have now made it to thequarter mile buoy 5 times!!Swimming is my weakest “link”.

I have done 5 marathons so therunning and training for this por-tion of the race is fine.

I bought a road bike from a guy who is myheight last summer for $200 and it was then Istarted to bike. I love biking but am afraid to gomuch past 20mph. I got clips 2 months ago andam now comfortable with them. It took me afew weeks of getting used to clipping in andout. The bike is one of the best deals and valuesto date!!

If you look at the “notes” of my Facebookpage you will see that I had surgery December29th last year so I did no exercise for the first 3months of the year. I think that is what made

me decide to do something differentand go into

triathlons.For three

months I“trained” forthe sprinttriathlon. Withno coach I justpieced togethera schedule ofrunning, biking,and swimming,trying to do each2-3 times/week. I

can see now that it isdoable but if I were to signup for anything fromOlympic distance andlonger, a coach would beneeded to help me meetthe goals... and monitorprogress for better suc-cess.

Race Report:I got my 821 race tat-

toos and all my thingslaid out the nightbefore. And put on myTRIClub outfit to seehow it all felt! Great.Ready to go. Nervousand excited.

I got up at 4:30, got thestuff in the car and the bike

racked and drove to the Convention Center, freefor participants!! After parking I got my transi-tion bag on and took my bike from the rack andwent with the crowd of participants to the tran-sition area. It was very easy to get this done. Iliked the wooden stalls(which I had never seen).Put my bike in(backwards the first time) andlaid out my things-a couple of times. Since mywave didn’t go off until 8:06 I had a lot of timeto watch other, faster waves. The music thatmorning was good but really too loud for me. Iguess, at 55, I’m past the loud music phase. Iwalked around until our wave got closer to the

RACE REPORTS: TriRock San DiegoDate: September 12th, 2010 Location: SanDiego-Bay Front

Finishing up the last mile.

Transition area with a scenic view.

© AS

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shoot and then stayed with the others 45+women until we got in the water. It was inter-esting getting into the water and starting overmy head. I had two swim buddies! Friends(guys) of mine for the SDTC & Tri Club whostayed with me the entire time on either side ofme! After the aquathon I wanted that and theywanted to do it for me. The swim was tough forme. I managed but found myself occasionallydoing the sidestroke because I got a little pan-icked and out of breath. Lots of adrenaline andinexperience. I managed to get up the steps(about 10 swimmers behind me, most in front!)and saw many of my friends there to cheer meon. I ran to the transition area and put on hel-met, sunglasses, and socks. I ran with my biketo the area we could mount thebike. It wasthere I put onmy shoes-agreat idea forme. I looked andmy transition timewas really fast andI think it workedthe best. I supposethe volunteerswouldn’t want every-one to do that as it would blockother cyclists but I pulled overto the grass.

The biking was great fun. Therailroad tracks were covered butstill tricky. And the road is notin good shape-lots of roughareas and potholes to watchout for. The best part wasgoing on the base and seeingthe ships. I wished I couldhave gone slower and seenthem all but I was “racing”!!The sharp turns meant Islowed down a lot. I hadn’tpracticed that and I knewbraking on the turns wasdefinitely not good form butI wanted to be safe. As I came off the baseI hit a big rut and my bike pump came partiallyoff. I had to quick unclip and grab it. In orderto save time I put the pump down the back ofmy shorts-I’m sure it looked funny sticking upfrom the back.

I got off the bike at the transition area andran the bike in. Changed into my running shoesand off I went. The run was fine. It was funnyseeing the three water stations for a short 5krun. I had drank half of my bottle offluid(Vitalyte) on the bike and needed none. Iran past many in the 40 and 45 age group. I raninto the finish area and was so happy to havecompleted my first official sprint triathlon. Abunch of friends and my husband were there tocongratulate me. I would say that it was a greatexperience. I love the medal and the buffet offood was great. I had a beer and talked withfriends. I was 6th of nine in my age group-greatfor my first one!!

The people at the Expo boothsSaturday and Sunday were very niceand encouraging. I am addicted andplan on doing this Sprint Tri eachyear. I had already signed up for theWoman’s Super Sprint Tri Oct 17thand look forward to it. I plan ontraining a little harder and pushmyself in the water more. I hadtwo lessons with Rachel Gordon

in July which helped a lot but I justneed more pool/oceantime now.

Stephen BanisterM25-29

Since joining TCSD Ihave been reluctant tosign-up for sprint races.This event made merethink my recent raceschedule. It’s easy to getwrapped up in goinglonger with every eventyou enter when you’re partof a group like TCSD.

Tri Rock San Diego wasoriginally intended to bepart of a series of racesacross the country. SanDiego was ultimately theonly venue for the year.

Apparently, the economy is having some affectson the world of triathlon as well. On to thedetails…

The swim course has to be one of the mostbeginners friendly around. As no surprise, TCSDcontinued on page 18

Steve gets the red carpet treatment atthe finish and a winner of one of theabove awards.

© AS

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© ASI Photos

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18

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swim buddies were out in force. Starting in “theBig Bay” prevents big wave catastrophes forthose uncomfortable with surf entries. The wellthought out course also accomplishes some-thing I thought was impossible in 500 yardsprint race. It actually covers some distancebecause of the fact that it is a point to pointswim. Five minute wave intervals, with about50-100 per wave, allowed the 1200 competitorsa pretty reasonable amount of space. With onlytwo turns for those choosing a good line, it waspretty hard to get lost out there. Also, there wasa band on a boat I was told. Cool idea, but theywould have to be REALLY loud to hear during aswim course. However, I understand why spec-tators might feel differently.

The transition area also had some welcomechanges from larger races. Races where you canbuy your way into a better spot in the transitionarea are somewhat of a joke in my opinion. TriRock transition area was a big rectangle withswim in and bike out at opposite corners. Thisreally levels the playing field no matter whereyou are assigned. The next feature I reallyappreciated was the labeled boxes for rackingbikes. It’s nice to know you have a spot withyour name on it the morning of the race andthat your bike will actually fit without having toA) dead lift the rack with 40 bikes on it to getyours under or B)”nudge” all the surroundingbikes so you can fit yours in sideways in the last

remaining spot of thousands, 2 hours beforeyour wave goes off. Maybe others don’t havethis problem? I’ve heard of others having theirbikes racked and not actually have any part ofthe bike touching the ground. In any case, itseems to me that most of us (tall and short)have a similar size and shape of wheel, so thatwould be the most logical point to rack yourbike from.

I loved the 10.9 mile Tri Rock bike course forprecisely two adn a half reasons. The greatestreason was the authentic Japanese drummers inthe middle of the Navy Base. The unexpectedcan really add an element of excitement to arace. The second reason I enjoyed the flat bikecourse was the fact that the course was wellmarked with approximately two billion orangecones. The more difficult turns also had volun-teers ready to warn us about the sharp cornersahead.

The half reason was the condition of theroads themselves. I was glad to see carpet overthe railroad tracks to help prevent accidents.The roads on the Navy base are suitable for for-mula 1 racing. However, the roads in betweenthe base and the convention center might be apreviously unknown extension of the SanAndreas Fault.

The run course was a nice flat, fast 5k out andback loop along the waterfront the finish isroughly a half mile or so from the transition

Race Reports: Tri Rock, continued


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area near the swim start. This really helped withthe flow of the whole race.

Other notables about this race…USAT points! Check in was fluid and easy.

Although, I did feel like I signed my life away4-5 times over between the pre race registra-tion and the packet pickup.

Disposable timing chips and tattoos were

new to me. The Chips were good because youdon’t owe anyone if you lose them and theylock down like medical bracelets vs. the typicalVelcro straps. They need a bit of refining justbecause they are bulky and hard to get a wet-suit over. The tattoos were nice because it isone less thing to worry about race morning anddone properly they are readable. The directions

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Next time you are in the pool go into a tightstreamlined position and swim underwater dol-phin, concentrating on getting the good dol-phin motion from your entire body, includingyour back. Next try it again but with your armsby your sides (i.e. with your Lats relaxed insteadof stretched). If you find it easier to get thedolphin movement with your arms by your sidesthen you could benefit from stretching yourLats.

To stretch your Lats lie side-ways over a SwissBall as in the previous image. Try to relax intothe position to get the best stretch.It can take a bit of practice to feelcomfortable on the ball before youcan relax properly, so keep at it.Stretch as long as you need to forthe muscles to relax, even if thistakes a few minutes.

Stretching your PecsYour Pectoralis Major is the large

muscle on the front of your chest. Itis used heavily during swimming toput power into your stroke. PecMajor is the muscle on the front ofthe body that compliments the Latsat the back. Many swimmers try tostretch their Pecs during swim ses-sions by doing some back strokebetween sets as this opens up your

chest nicely. Triathletes, particularly thosewithout a swimming background, favor only onestroke and cringe when we are made to do any-thing other than freestyle.

People with tight Pecs have a characteristichunched forwards posture with rounded shoul-ders. In addition to placing more pressure onyour spine it also prevents your lungs fromexpanding fully, not something you want as anendurance athlete! Your Pecs will tighten fromlong hours on the bike, long hours at a desk or

TRAIN SMART, continued

Stretching Pectoralis Major. Kneel down next to a swiss ball and

place your arm on the ball. Allow your upper body to lower towards

the ground until you begin to feel a stretch in your chest. You need

to be relaxed to feel the stretch.


Barbara F. Ferrero - BS, CCN, LMT


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DOC TALK: What is PRP?PRP stands for Platelet Rich Plasma. It is anadvanced therapy that applies a patient’s ownnatural healing mechanisms in the platelets toheal injured tendons and ligaments supportingthe joints. Joints become painful and non-heal-ing when the body’s natural healing mechanismgets short circuited, whether with repetitiveinjury, poor nutrition, or use of anti-inflamma-tories. PRP can acceleratethe ongoing but slowedhealing in acute injuriesor restart stalled healingin chronic injuries.

How does it work?When a joint is injured,

the ligaments and ten-dons are stretched. Thefirst cells to start thehealing process are theplatelets. They move intothe damaged tissue andstart to plug the bleedingat the tears. They thenrelease growth factorswhich start the healingcascade. These growth factors call in new cellsand cause new blood vessels to form in the ten-dons and ligaments. Eventually, stem cellsremodel the tissues and lay down new collagenand fibroblasts. When patients have chronicinjuries, somewhere this healing process gotshort circuited.

We inject the PRP into the injured ligamentsand tendons which restarts the healing processat the sites that need it.

How long does it take?The PRP process takes about 30 minutes in

the office. It starts with drawing some bloodfrom the patient. It is then placed in a specialseparator cup which goes into a tabletop cen-trifuge and is spun for 15 minutes. During that15 minutes, the ligaments and tendons of thejoint are anesthetized with local anesthetic.After 15 minutes, the PRP has been separatedand concentrated by the centrifuge. It is theninjected into the joint to be treated.

Which joints can be treated?Any injured joint can be treated. I have treat-

ed ankles, knees, hips, lower backs, shoulders,

elbows and wrists. The injury can be acute orchronic.

How does this compare to cortisone?I don’t use cortisone any more. It does the

opposite of PRP. It causes the tissues to thinand become weaker. PRP, on the other hand,causes the tendons and ligaments to thickenand strengthen.

What kind of result can Iexpect?

In a study of my patients,80% of the patientsachieved at least 60%improvement in symptoms.They had the injuries for acouple months to a severaldecades. The patients typi-cally felt better in a week.The patients required anaverage of 1-2 shots perjoint. Some of the symptomsthat improved were morejoint stability, less jointpain, more mobility, less useof pain medicines, and bet-

ter sleeping. Over 85% of patients were satis-fied to very satisfied with the treatment.

Down Time/When can I return to training? I ask patients to do light activity for a couple

days and they can resume heavier activity inone week.

Is it covered by insurance?Yes, PPO insurances typically cover the PRP.

Otherwise it is $550.

Who is using PRP?This is the therapy that professional athletes

are using to get back in the game quicker with-out surgery. They avoid lengthy downtime andlengthy physical therapy commitments. Thoseathletes have been Tiger Woods, Hines Ward andvarious professional football and baseball play-ers.

Dr. Aiello has been a family practice physicianin Spring Valley, CA since 1991. He is anOsteopathic physician at the San Diego Centerfor Integrative Medicine.The predominant philos-ophy of the Center is to help patients healthemselves.

By Joseph Aiello, D.O.

22

Law Offices of Amanda BenedictContact: Amanda Benedict(760) [email protected]: Free consultations.

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

Gomez LawContact: Laura Sasaki(619) 237-3490, (760) [email protected]

MHS WorksContact: Matt Sparks(619) [email protected]: Contact for TCSD specialpricing.

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PROFESSIONAL SERVICES

in cars. The muscles are usually tight and theyneed to be unwound.

We have found the most effective way tostretch the Pecs is using a Swiss Ball. The posi-tion is similar to the common method of hold-ing on to a wall or door with your arm at rightangles, but the ball allows you to relax into thestretch better, making it more effective. If youtry to stretch with your arm in a doorframe,your Pecs will be in partial contraction to hold

your arm up, they therefore will not elongate.As the Pectoralis Major is such a large muscle

it has fibers running in slightly different direc-tions, which you can target by changing yourarm position on the ball slightly. Play with thisstretch until you find a position which feels themost tight to you. As always, make sure yourelax into the stretch, trying to force it may feelgood to you but it won’t stretch your musclesnearly as well.

Ingredients

2 slices whole-wheat sandwich bread, crustsremoved, torn into pieces

8 ounces organic white mushrooms, wipedclean

3 tsp expeller-pressed extra-virgin olive oil,divided

1 medium organic onion, finely chopped2 cloves organic garlic, minced1 pound lean ground free range turkey breast

(see Ingredient note)1 large free-range eggs, lightly beaten3 Tbsp chopped fresh dill1½ Tbsp coarse-grained mustard½ tsp salt¼ tsp freshly ground pepper6 whole-wheat buns (optional)Organic lettuce leaves & tomato slices for

garnish

Directions

■ Place bread in a food processor and pulseinto fine crumbs. Transfer to a large bowl.Pulse mushrooms in the food processoruntil finely chopped.

■ Heat 2 tsp oil in a large nonstick skilletover medium-high heat. Add onion, garlicand the mushrooms; cook, stirring occasionally, until tender and liquid hasevaporated, about 10 minutes. Add to the breadcrumbs and let cool completely,15 to 20 minutes.

■ Preheat grill to medium-high.

■ Add ground turkey, egg, dill, mustard, saltand pepper to the mushroom mixture; mixwell with a potato masher. With dampenedhands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup foreach.

■ Oil the grill rack. Brush the patties withthe remaining 1 tsp oil. Grill until nolonger pink in the center, about 5 minutesper side. (An instant-read thermometerinserted in the center should register165°F.) Meanwhile, split buns and toaston the grill for 30 to 60 seconds, if using.Serve burgers on buns, garnished with lettuce and tomato if desired.

Nutritional FactsServing size: (without buns or garnishes):

193 calories; 10 g fat (2 g sat, 5 g mono);

95 mg cholesterol; 9 g carbohydrate; 18 g protein;

2 g fiber; 418 mg sodium; 385 mg potassium.

This recipe is adapted from EatingWell.com, Where Good Taste Meets Good Health.

Ground turkey is a lean, tasty alternative to ground beef. These turkey burgers are particularlymoist and flavorful because mushrooms are used to extend the meat.

MADE WITH KASHI®: Turkey-Mushroom Burgers




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www.FinishLine-Multisport.comContact: Kevin Koresky

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MEDIA

If you are injured in an accident below is a listof tips to assist you in protecting your rightsand also understanding the insurance claimprocess.

1. Obtain photographs from your surgeon, whichcan later be used to explain your injury, i.e.arthroscopy surgery photos of a screw in yourknee to hold down thetorn meniscus or copiesof your xrays that showhardware in your body.Demonstrative videos ofsurgery help to explain tothe insurance adjuster orjury your exact injury.

2. Photograph yourself atwork, rehabilitating your-self, at physical therapyand at the weightmachines to show thatyou are motivated to getbetter and how you planto accomplish that goal.They show that you areattempting to improveand that future medical care is necessary.This is why and how investment in yourfuture care is justified.

3. Demand Loss of Use dollars for the time thatyou were without the use of your bicycle. Byanalogy, when we lose our car, you’ve lost theuse of that property and are entitled to Lossof Use compensation for the equivalent rent-a-car. The same holds true for a bicycle. Torent a bicycle, if you are able to ride, shouldbe paid. A Loss of Use claim for your bicyclewill hopefully motivate the insurance compa-ny to promptly settle your property damage.

4. Have a focus group (through your attorney)evaluate a reasonable value for your case.This is a good way along with the jury ver-dicts and your lawyer’s experience to estab-lish a value. What will people in the commu-

nity say is reasonable? Ultimately, a jury willdo the same thing. This will give you a ball-park figure.

5. When negotiating with an insurance compa-ny, negotiate in turn. Wait. Don’t bid againstyourself. Provide the insurance adjuster withinternet medical legal research on the

longterm effect of yourinjuries, i.e. arthritis, softtissue healing, remodelingand repairing stages, taketime. Don’t be pressured.Always document and pho-tocopy information sent toan insurance adjuster.Never sign a release of med-ical or employment no mat-ter what the adjuster says.Remember, insuranceadjusters are professionalnegotiators and they oftenattempt to settle for thelowest possible dollaramount. Some even dis-courage people from using

the professional services of a lawyer or med-ical doctor. Don’t fall for that propaganda andunfair business tactic!

6. Claims adjusters know if they can keep younegotiating, there is a high probability they’llsettle your case in favor of the insurancecompany. Don’t’ let them negotiate youbeyond the applicable Statute of Limitationsso you forever loose your rights. Consult witha qualified jury trial attorney with successfulverdicts in order to protect your rights.

Richard Duquette is a California Personal InjuryTrial Attorney who since 1983 has mixed lawwith his love of Bicycling and Surfing from Bajato Bali. He can be reached at (760) 730-0500or email: [email protected] web:www.911law.com.

IT’S THE LAW:TIPS TO PROTECT YOUR ACCIDENT RIGHTS

By Richard L. Duquette

ALL NUTRITION & GEAR1 0 % O F F

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TIME FOR A TUNE UP?KEEP YOUR BODY STRONG FOR THE ENTIRE SEASON

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professional running, cycling and multisport

coachingvo2 max testing

underwater video swim stroke analysis

Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032www.tripower.org [email protected]

www.trainingbible.com

You bring the passion. We apply the science.

For personalized coaching, contact Jim Vance at [email protected] today!

Multisports Coaching & Personal Training(858) 361-0761 or (858) 231-5267

The Official Training Program of The San Diego Triathlon Series


TCSD Conversation, continued

local races so he obviously hasn’t lost passion for the sport.

Craig: What do you do for a living?

Andy: My wife and I have an ergonomics and injury prevention con-sulting business that keeps us really busy as we have clients all overSouthern California. A good analogy of what we do is fit people totheir work environments the way a bike fitter fits them to their bikesfor maximum comfort and efficiency. In addition, we are bothinstructors at local colleges and I still practice physical therapy onoccasions. I also really enjoy private triathlon coaching, especiallynewbie athletes and those with hectic schedules that have a hardtime fitting in training.

Craig: Andy, thank you so much for sharing your story. You havegiven a great deal to a lot of people over the years. Our communityand the Tri Club are lucky to have such a significant contributor likeyou. We are proud to call you our friend.

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

Race Reports: Tri Rock, continued

were pretty clear; however, I still managed to mess it up. I noticedothers did too, but I can see these catching on.

Last, and most important to some, the food! Breakfast was a nicetouch but this was no TCSD club race. Nothing personal, but the blue-berry pancakes were terrible. I guess I should mention I have somepretty high standards after the awesome breakfast (bread pudding)we get at the Tri Club races.

ConclusionYou don’t need to be a contortionist to be a good triathlon swim-

mer. In truth, particularly for runners being A LITTLE on the tightside is an advantage. For most triathletes, stretching and the occa-sional yoga class may yield unexpected benefits by way of easierswims and reduced injuries.

Happy Swimming!

Corina Lunn is a manual therapist, Level 3 CHEK Practitioner,triathlon coach, Kinesio® & Functional Facial Taping® practitionerand neuro-muscular therapist. Co-owner of The Wolf Studio, a SportsPerformance Gym and Sports Injury Clinic, located in Solana Beach.


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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