tcsd newsletter 1109

TRIATHLON CLUB OF SAN DIEGO TriNewsDate, Guest and Location

still pending

Check TCSD’s website forupdates.

NOVEMBER CLUB MEETING

CONGRAT ULATIONS TCSD!

25 years and growing

stronger & faster then ever.

The largest and best triathlon club

in the world.

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

Member Profile 5New Members 6TCSD Conversation 7Race Discounts 8Friends Offering Discounts 10

Race Reports 10Cooking with KASHI 16Coaches Corner 17Product Review 21Know Your Rights! 22

INSIDE THIS ISSUE

2009NOVEMBER

home has been a small plot of earth betweenthe sidewalk and the curb next to a large park-ing lot located two blocks from the beach inSan Diego County. In preparation for the fifthannual community triathlon today, the cityspiffed up our little square of ground withsome small plants encircled with carefullyplaced, matching sandstone rocks. We don’treally match—the sandstone and me—but Idon’t mind that. It’s just that we have little incommon except we’re all rocks.

My present incarnation began in the Triassicperiod some 200 million years ago in volcanicmountains a few hundred miles from here.Most of that time I was locked up with mybasalt-mates in my home on the range, wheredinosaurs trod on us and giant insects bur-rowed in our cracks…but you don’t want tohear my stories of the good ol’ glory days, ordo you? About a million years ago, erosionand uplift exposed my section of the oldmountains, and I rocked and rolled down tothe valley on my odyssey to the sea. I startedthe trek as a boulder, but now I’m a fist-sizecobble with rough edges. Funny thing, I nevermade it all the way to the sea. I was on thecoastal flood plain when humans built these

roads and structures, and I was unceremoni-ously bulldozed and dropped where I am now.

The ceaseless parade of cars, surfers, run-ners, and bicyclists are my sources of enter-tainment most of the time. But there’s noth-ing like the annual triathlon for real excite-ment. Being just a few feet from the drivewayto the parking lot that serves as the transitionarea, I get to watch the bike and the run por-tions of the races from ankle level, noticinguntied shoelaces, mismatched socks, unevenstrides, and scofflaws who jump the curb.Rocks have very good memories—you mightsay they’re chiseled in stone—so we rememberparticipants from year to year and check tosee if they make the same mistakes or breakthe same rules.

We couldn’t hear the gun go off to start therace on the beach—gosh, I’d love to see thatsomeday—but shortly the chaos began in thetransition area. The sandstone cobbles in ourplot didn’t react to the hubbub of bicyclesstreaming out the driveway until a mountainbike took a shortcut and ran over some of therocks and one of the little plants in our plot.

“Hey!” the sandstone cobbles cried in uni-son in a subsonic tone only another rock or asuper-sensitive seismograph might detect.

I am a rock By Barbara Javor

continued on page 3

No, I’m not an island, though lately it feelsthat way. For the last quarter century,

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

November Club RaceNovember 17th, Saturday, 7amLocation: Fiesta IslandDistance: S 800m, B 12.5mi, R 4midistances are approximate

November Club MeetingNovember date still pendingFood: 5 pm - Speaker: 6pmSpecial Guest: TBDLocation: TBD

Check TCSD’s web site updated information.

SD Indoor Triathlon Series: Race 1December 5th, fist wave 8amLocation: WaveHouse Athletic Club

Must pre-register!

Visit www.PedPowerPerformLab.comfor complete details

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 at [email protected]

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

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

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

Editor in ChiefDesign & 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 Sergio Borgus, Barbara Javor, Dean Sprague, and Craig Zelent.Special thanks to TCSD member’sRace Reports

Newsletter ClassifiedsContact David McMahon [email protected]

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

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

Bike Coach Andy Concors [email protected]

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

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

Grand Prix (including Aqua & Duathlon) Dean Sprague [email protected] (858) 270-1605

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

New Members

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

Race Director, Duathlon

Race Director, Triathlon Ann Kelly [email protected] Wrona [email protected]

Social Director James Delliquanti [email protected]

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

Swim, Open Water Director

Track Coach Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Web Administrator John Hill [email protected]

Volunteer Committee Members Michele Kuehner [email protected]

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

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Farah Hedwig [email protected]

Race Director Brian Wrona [email protected]

Public Relations Director David McMahon [email protected]

BOARD MEMBERS

VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

AUGUST EVENT CALENDAR

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

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I Am A Rock, continued

“I see his race number,” I said. “We’ll get even laterin the race.”

“How?” the eight rocks around me asked in unison.“When I was part of a great basalt cliff overlooking

a beautiful valley—““We don’t want to hear those old stories. Just tell

us how we’ll get even. That poor little plant gotcrushed, and we’re no longer in a perfect circle.”

“I’m working on a plan,” I said. Sensitive sand-stone—go figure.

The parade of hundreds of bicycles going out con-tinued to amaze me. A few racers had their helmetson backwards, and a number of others couldn’t cliptheir shoes into the pedals. Two collided and fell over,blocking the driveway at one point. The most excite-ment came from the young lady who had a flat tireright next to our plot. I didn’t know women could usesuch colorful language! She entertained us for aboutfifteen minutes while she changed the tube.

As the bicyclists returned, the sandstone cobblespressed me for a plan of retribution. I noticed the lit-tle plant was wilting and I also wanted to seekrevenge for the unwarranted assault on our plot.Sensing a weak aura in the circle of sandstone rockssurrounding the plants, I felt a sort of electromagnet-ic alignment that we might be able to use. Ancienthuman ceremonies used rock circles, but beinghumans, they didn’t understand how to harness theenergy properly. I described my plan to the rocks, butthey hardly understood. As basalt, I knew my iron hadbeen lined up with Earth’s magnetic field at the timeI lithified. Sandstones are hodge-podges of particleswith little institutional memory of such force fields.

“Think energy together,” I encouraged them.They did, but nothing happened. That is, until a

runner dropped a gooey energy gel packet directly onthe crushed plant.

“Hey!” the rocks yelled in unison. They were readyto rock and roll if they hadn’t been stuck where theywere. They noted the woman’s race number.

I could feel their energy now, and together wechanneled it as the first flies and bees flew to ourplot to investigate the sticky, sweet gel. With oursubsonic magnetic hum, we herded the insects, com-municated the problem, and prayed to the rock godsthey’d do our bidding. Then we waited.

Our first target to return at the end of his run wasthe bicyclist who took the shortcut and ran over theplant. The bees swarmed around his face as he franti-cally waved to ward them away. “Ay! Go away! Go

away!” The bees would not let up. They buzzed nearhis face as he tried to head to the finish line at theend of the block. He turned and whirled to protecthimself as other runners passed him and finished. Afew minutes later, we relaxed our magnetic field andthe bees dispersed. If stones could execute high-fives, we would have shared the gestures.

A short while later, the woman who dropped the gelpacket approached our block. She was wearing head-phones, a no-no for the race, but the marshals appar-ently hadn’t noticed. A few hundred meters back, theyoung lady who had changed her flat tire near usstarted to pick up the pace for a finish-line sprint. Iliked her—she was the underdog with undeserved badluck. As the woman with headphones neared our plot,we channeled our energy to the flies that had beenfeeding on the gu. This time the sandstone cobblesknew exactly what to do to send the flies to performour bidding.

They buzzed around her eyes, ears, and mouth. Sheswatted and waved her arms, knocking her head-phones to the ground. A marshal rode by on a bikeand told her she could be disqualified for wearingheadphones. She paid no attention to him, insteadcursed the flies that wouldn’t disperse. The marshalapparently thought the epithets were directed to himand he stopped to write down her race number. Wewaited until the racer who had had the flat tirepassed us, and then relaxed the magnetic field thathad organized the flies.

Hundreds of feet pounded past us as the triathlonparticipants ended their races. The sandstone cobblescarried on and on about their role in the outcome ofthe triathlon, probably the most excitement in theirexistence since the water currents that had broughttheir sand grains together ten million years ago. Theyeven told a lizard that darted around our plot insearch of flies.

“Why, in my day, we didn’t have only little lizards,but giant lizard dinosaurs—“

“We don’t want to hear about your glory days,” theytold me in unison.

I sighed as only a rock can sigh, and settled backdown for what I thought would be a summer ofsurfers, cyclists, and runners. And to wait for nextyear’s triathlon. When you’ve been around for 200million years, a year passes by quite quickly. I S

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continued on page 26

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

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

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

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

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

6:00 PM Run Workout, 5 miles • Location: Mission Bay Boardwalk. Meet at south jetty parking lot.

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

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

Contact: Dave Krosch, [email protected]

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

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

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

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

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

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

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

[email protected] or [email protected].

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

(I-5, to Lomas Santa Fe west)

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

(Hwy 101 & 15th st.)

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

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

Powerhouse Park in Del Mar.

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

TCSD WEEKLY WORKOUT CALENDAR

WWW.TRICLUBSANDIEGO.ORG5

BRANDON POEMember since: 2003

Age group: M 40-45

Status: Married, 3 Kids

Occupation: Finance

When not training, I enjoy:Skiing, coaching soccer, enjoyingmy family.

Before I became a triathlete: A Mathlete.

Favorite Race/Tri Event:Wildflower w/Santa BarbaraTriathlon–Long Course a close2nd.

Favorite local restaurant: Roberto's (Torrey Pines)

Favorite race/tri event: San DiegoInternational / Xterra (any)

Best leg of a triathlon: Bike.

PR/Best Race: Malibu Olympic ‘08,2:19:05

Most Embarrassing or DisastrousMoment: May 2007 - Crashedmountain bike during Xterra andseparated right shoulder.

September 2007 - Crashed roadbike in training and separatedleft shoulder, required 2 surger-ies.

My Equipment:Wetsuit: Xterra Vector2 FullsuitBike: Cervelo P3C with Zipp 606Shoes: Shimano

continued on page 6

MEMBER PROFILE

Sunday, November 22th, 8:30 am

6

REAL BEGINNERS’ BIKE RIDE

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

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

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

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

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

Monday, November 16th, 6:00 pm

BEGINNERS’ MEETING & TRIATHLON 101

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

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

Where:B&L Bike & Sport - San Diego Store3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300

Directions:It’s right off Interstate 5 at Rosecrans acrossfrom Hampton Inn.

Equipment wish list: Sidi CarbonT2 bike shoes, Scott road bike,Xterra Vendetta wetsuit.

Can’t Race Without: GU

Best advice: Never eat anythinglarger than your head.

continued page 7

MEMBER PROFILE,continued

NEW MEMBERSAmy Abrams

Cyrus Afkhampour

Celeste Benham

Shaun Boyte

Craig Brisbane

Heather Chamberlain

Jeremy Clark

Laurel Conly

Laurel Conly

Camille Cowne

David Craig

Brodey DeBorde

Nicholas DeNezzo

Lorna Dombrowski

Lindsay Dunton

Michael Ericson

Chelsea Fenton

Brian Fleming

Peter Foeller

Todd Futa

Jennifer Gin

John Godden

Jason Graves

Janie Griswold

Chris Hemphill

Stephen Hickey

Joseph Higuera

Melissa Houston

joseph israel

Charles Jones

David Jones

Congratulations to the following TCSD members who finished Ironman Wisconsin. And a specialcongratulations to Mac Brown who qualified for the 2010 Ironman Hawaii. Way to go Mac! Youare all winners!

Congratulations IM Finishers!

. IM Wisconsin - September 21, 2009

Time Overall Group Age Rank Swim Bike RunMac Brown 9:11:09 8 8/28 Mpro 1:01 4:51 3:11Mark Simons 11:10:29 236 35/260 M30-34 1:01 5:25 4:30Cheryl Ramancionis 13:35:28 1,268 57/132 W30-34 1:01 6:41 5:43Sara Malm 13:42:44 1,332 60/132 W30-34 1:22 6:27 5:35

2,176 Participants. Seconds and transitions not included.


NEW MEMBERS, cont.

Craig: What was your sports background priorto triathlon?

J.P.: I wrestled in high school and college. Itwas where I was first introduced toendurance sports...we would often run 8 to10 miles through the streets of Boston beforepractice, which in itself was an endurancefeat all in preparation for 6 minutes of all-outexertion. There’s a reason they call wrestlingthe “hardest 6 minutes of your life”. Aftercollege I moved to San Francisco in anattempt to break into the world of advertis-ing. I basically stayed in average shape bylifting weights and the occasional run on thetreadmill. Not much of an endurance athlete.The only race I ever did in my 20’s was theBay to Breakers in San Francisco, which I feltpretty good about since I had never racedbefore.

Craig: How did you lose your leg and how didyou deal with that?

J.P.: I had gotten rid of my motorcycle when Imoved from Boston to California after college.Being without a bike was hard for me becauseit had been a big part of my self-identity. Ipromised myself I would get one as soon as Ihad a little money together. A tax refund a fewyears later and I suddenly found myself withenough money to fulfill my dream again...tobecome the “motorcycle guy” again. I was soexcited to be riding again, and finally with adecent bike that I didn't have to push-startdown Commonwealth Avenue while my girl-friend waited. It wasn't a Harley, but thatwould come, I reasoned.

One evening after finishing up at the adagency, I had agreed to go see the movieDonnie Brasco with my roommates who wereactually old buddies from high school back inDC. I was running late. I wasn't paying atten-tion and thought that I had the right of way,when I actually didn't. On the corner of

Broadway and VanNess, one of the busiestintersections in San Fran, I was broadsided bya car and thrown from my bike. I landed 25feet into the intersection on my back. I almostgot run over by another car.

That evening, at the hospital, the decisionwas made to amputate the leg before gangreneset in and threatened my life even more. Mywife (who was my girlfriend at the time) waswith me when I had to make the very difficultdecision. A group of my buddies sat in thewaiting room fretting. 3 days later I awokestaring at a bulky cast that ended abruptlybelow my knee.

The months that followed were gruelingboth mentally and physically. My world hadbeen turned upside down. It affected everyaspect of my life...my job, how I related to myfriends, how I felt about myself, intimacy, mycareer plans, my relationship with my girl-friend, my view of the world, God, everything.

TCSD CONVERSATION I recently had the honor of talking triathlon with TCSD member J.P.Theberge who is now a 2x World Champion. J.P. won the Gold Medalat the ITU Triathlon World Championships in Vancouver, Canada 2008and Gold Coast, Australia 2009. Please join me as we get to knowthis fast and humble man.

continued on page 8

JP crossing the finish line at World's, Gold Coast.

Richard Joyce

Linda Keach

Kevin Kelly

Katy Ladwig

Cathlyn Lang

Peter Leonard

Nuria Maeshiro

Nick Marovich

Megan Marshall

John Martinez

Sarah Mason

Ninamarie Maspons

Duste McDonald

Patrick McNaughton

Lorraine Nielsen

Seann Parish

Dana Pieper

Andy Roberts

Kim Robinson

Josie Sarullo

Jennifer Schmollinger

Craig Schmollinger

Pamela Scholefield

Alan Short

Joseph Squire

Leah Stickels

Sinead Thornton

Kevin Tilden

Jeffrey Tomaszewski

Robin Torre

Tiffany Toth

Clayton Treska

L. Charlie Trottier

Kimberly Truehart

Jessica Vance

Sherri Venable

James Wheeler

Hannah Wilner

Joel Winbigler

Shawn Woodward

Tina Yuan

By Craig Zelent

8

continued page 9

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

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

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

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

Big Kahuna Triathlon$15 off.

Elite RacingRock & Roll Marathon.Discount: $10 off

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

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

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

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

TCSD Conversation, continuedI was out of work for several long, restlessmonths which did not do much for my self-esteem. The cocktail of medications I was tak-ing for nerve and phantom pain combined withthe shock of the trauma had the unfortunateside effect of making me feel like I was losingmy mind for a little while (more than my usualself at least).

The physical recovery was gradual and prob-ably less of a challenge than the psychologicalrecovery, although still difficult. Gradual stepsforward, punctuated by stepsbackwards; new surgeries (arather traumatic "revision" orin layman's terms, a re-ampu-tation), going from no weightbearing on the prosthetic tolight weight-bearing to onecrutch, one cane and finally,one hungover morning afterpartying with my buddies,painless steps from the bed-room to the kitchen withoutmy cane.

Once I could walk painlesslywithout crutches, I prettymuch tried everything I could. About a yearafter the accident, I went to Lake Tahoe withfriends with the plan of just hanging out atthe rental, goofing off with my other non-ski-ing friend. After all my other buddies hit theslopes, my friend Woody and I decided weshould try snowboarding. “Are you sure?” heasked. I didn't have anything to lose, I rea-soned. We spent the day sliding down theslopes at Squaw Valley on our asses for most ofthe day. By the end of the day, though, wewere carving turns and I learned that I reallydid not have any limits if I pushed myself.

Craig: What was the series of events that ledyou to triathlon?

J.P.: My accident forced me to go through atransformation and a reawakening of a beliefI've always had that nothing is insurmount-able. I realized that, although I liked theadvertising business, this was not going to bemy path. I sought out, applied for, and wasoffered a job that would exploit my interna-tional, multicultural background (growing upin Nicaragua and Chile and my huge extended

family in Argentina). I went to work for a largemultinational market research company withoffices in San Diego. By moving to SD I wasable to reinvent myself and start anew. No oneknew I was disabled. No one felt sorry for meat work. No nagging self-doubt that mycoworkers might not trust me due to thetremendous trauma I had gone through. Thiswas “all me” and I threw myself into my work.I also married my college sweetheart, Gigi,who stuck by me throughout it all.

As I rose in the career ladder, I also startedpacking on the pounds and losing focus ofwhat was important. My physical deteriorationwas analogous for what was happening in mylife. I was focusing too much on work, travel-ing nonstop all over Latin America and the USand disregarding the important things in mylife (my wife, my personal growth, etc.). I feltunhealthy and knew that it would affect mydisability as well (since volume changes in thestump are a major cause of pain and discom-fort). I was now about 190 pounds, the heav-iest I had ever been (I wrestled 145 and 152in high school and college so this seemedexcessive).

So I decided to run around the block. "I canrun, can’t I?” I wondered to myself. I hadrollerbladed extensively through hilly SanFrancisco, snowboarded Lake Tahoe and Vail,hiked in Costa Rica, played tackle football atmy wedding in Lake Sunapee, New Hampshire(and shattered my prosthetic in the process).Could I run? Apparently, I could, just not more

JP getting a legal assist from the water handlers at water out.

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

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

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

Half: silverhalf09

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

TCSD RACEDISCOUNTS


than a couple of blocks before I was winded. Itried again, the next day and went a little fur-ther. Then the next day and the next, until Iwas regularly running 3 or 4 miles. I reallyenjoyed it. It made me feel invincible. “I canrun! This is awesome” I thought to myself.After reading Bob Glover's, the CompetitiveRunner’s Handbook (and every issue ofRunners World I could get hold of) I decided,“I’m going to try to run a half marathon.”

It was 2002 and I paid my entry fee for theCamp Pendleton Half Marathon. I told every-one I was going to do it, so now I had to gothrough with it. When I finally ran it, I wasamazed that I finished ahead of a number ofMarines (mostly, the big muscular guys, notthe svelte endurance junkies). I resolved thatI would have to get better and beat some ofthe fast, skinny guys too!

Craig: What was your first triathlon experiencelike?

J.P.: After running a dozen or so halfmarathons and marathons, including New York,Boston, and the Rock and Roll Marathon, Iwas starting to run into a number ofChallenged Athletes Foundation athletes. Iwent to a number of CAF events, and waspleasantly surprised. No self-pitying disabledpeople here. Just some pretty amazing chal-lenged athletes who reminded me that therereally are no limits, only self-imposed ones.Willy Stewart (also known as One Armed Willy)was very encouraging and thought I would bea good triathlete. So I signed up for theMission Bay Triathlon. I did fairly well in theable bodied age group, which was surprisingsince I hadn't been cycling for very long.

My next triathlon was California HalfIronman, five months later. Here, I learned theimportance of preparation. In transition, thealan wrench I use to loosen my prosthetic toswitch from the bike to the run, snappedabruptly. I didn't have a replacement. I endedup hopping up and down the transition areaasking other racers for a bike tool. Now I carrytwo.

I joined TCSD in those days to learn as muchabout triathlon as possible. The swims atPowerhouse Park were one of my favorite work-outs...followed by a nice long ride. I can't get

away with training until noon on Sundaymornings these days. Gotta get it done before9am so I can be the family guy.

Craig: What are your strengths and weakness-es in the sport?

J.P.: To me the biggest challenge in the sportis staying consistent and staying on your plan,no matter what else is going in your life. I runmy own business now and have three kidsunder four years old. I try to train at leastonce every day but life sometimes gets in theway. When I was training for World's I maybemissed a couple days out of three or fourmonths of training.

My strongest sport is cycling. The only rea-son I know this is that my able bodied rankingis always higher on the bike than the othersports. I always feel fastest in the run, but mybike leg is always better. I’ve broken top 3 inmy able bodied age group on the bike. I’m usu-ally lower ranked in the run and my swim isthe usually the worst of my disciplines. I trainhard on the indoor trainer as well as on theroad. I think that the lower impact of cyclingallows me to push harder without as much tis-sue breakdown and pain on the stump.Running hard puts my stump through the meatgrinder, so to speak, whereas cycling doesn'tas much.

Swimming is my weakness and I’ve deter-mined it is due to lack of ocean swimming. Mypool swims are very good. I swim great in thepool, with the nice and straight black lanelines to keep me from swerving. 1:20 per 100mturns into a 1:50 per 100m on race day forsome reason. I used to go to all the TCSDswims on Sunday morning at Powerhouse Park.Now, since I try to get my workouts donebefore the kids are up, it is hard for me toescape for 8am swims on Sunday morning. Iwill be getting more ocean swims next season,that's for sure.

Craig: Where have you placed at each of theITU World Championship races you have done?

J.P.: I’ve raced in 4 world championships.Lausanne in 2006, Hamburg in 2007,Vancouver in 2008 and Gold Coast in 2009.

continued page 23

BIKE & WHEEL CASE RENTAL

REMINDER

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

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

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

RACE REPORTS: Mission Bay, the inaugural SD Triathlon Classic andIronKids National Championship. TCSD members were out in fullforce during the month of October. Enjoy the following membersreports.Event: Mission Bay TriathlonLocation: Ski Island/Mission Beach, CADate: October 4th, 2009William Best’s Race ReportDivision: M Clyds

I was introduced totriathlons in 2007 when myneighbor challenged me tocompete with him at theMission Bay Triathlon. I don’tthink he actually meant hewanted to race against me butseeing I’m very competitive bynature that’s the way I took it.Now, flash forward two yearslater, to the famed Mission BayTriathlon. What’s on the linethis time around isn’t braggingrights with my neighbor, it’sactually competing for “first place” in the2009 San Diego Triathlon Points Series for KozEnterprise. Heading into the final race of theseason, I not only needed to win but I alsoneeded to beat the current leader of the pointseries (Abel)…not an easy task or a likelyoutcome.

The day started great. I woke up feelinggood and headed down to the transition areaat O dark hundred. I had the top down on myWrangler and the tunes cranked up to get myhead in the game. I arrived at the transitionarea and met with the usual gang of suspects,including Abel who I’d just been introduced toat Solana Beach a little earlier in the season.He said he’d been doing a lot of cycling andwas feeling pretty good. I in return, told himmy training had prepared me as well. I left outthe part that I was a little doubtful seeingthat I’d been traveling a bit for work and ithad been difficult to squeeze in time to traineffectively.

Getting into the mind of my competitor hasalways been a slight edge component that haspaid off exceptionally well. I can’t speak forAbel, but I have a feeling we always play a bitof cat and mouse when it comes to divulginghow we feel on race day. Because of this, I

didn’t know exactly how prepared he was forthe race. What I did know is he’s diligent

about his prepara-tion and is alwaysdetermined to win.He’s aware of mysplit times as wellas the other com-petitors in our divi-sion and he wouldplan his training insuch a way toexploit our weak-nesses to obtain theadvantage neces-sary to win. I alsoknew he was aware Iwould do the samething.

We hung out for a while in the transitionarea and then headed down to the startingarea. On our way there, Abel mentioned he sawthat the race crew opened the racks closest tothe bike exit/entry and jokingly said thethought had crossed his mind to move his bikein order to get an advantage. In the spirit oftrue competition, he left his bike where it wasto make it a fair race.

As we approached the starting area we splitup and I looked around for a familiar face. Ispotted another competitor in our division…Josh. Josh is a strong competitor and seeingthat I do my homework, I knew he finishedahead of Abel in the past. Luckily for me, I hadfinished ahead of Josh in a prior race. The daywas coming together.

I was a bit anxious at the start and couldn’twait to get this thing under way. All three ofus were in eye shot of one another, eachunderstanding what we needed to do individu-ally to pull off a victory. The gun went off andwe were racing.

I went out strong, actually a little toostrong. I tried to settle into my stroke butcouldn’t get my breathing down. If I sloweddown to get into a rhythm, I knew Josh andAbel would pass me and I couldn’t let that

10

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continued page 11

happen. I swam about three quarters of thedistance with my head above the water. It wasterrible form but it worked. I wasn’t passeduntil just before we rounded the final buoy.Josh had inched me out and exited the waterfirst. I didn’t see him at T1 but knew he wasmoving fast.

Just as I slipped on my second cycling shoeAbel arrived at the rack. This helped kick meinto gear and I sprinted out of T1. I mountedmy bike, cranked on the pedals and was off. Ilooked up and saw Josh just ahead of me. Mystrategy at this point was to catch up and passhim hoping that he’d chase me all the way tothe run where I figured I’d have an advantageon him. The only thing out of my control waswhether or not Abel would catch us. He’s astrong cyclist and always passes me on thebike. I was hopeful it wouldn’t happen thistime.

My plan was working. I passed Josh early inthe bike and the pursuit was on. Knowing thathe was chasing me prompted me to ride hard-er and in my mind, I thought this would helpprevent Abel from catching us. The thoughtgrew stronger as we rode along the backside ofFiesta Island. I looked at my speedometer andnoticed I was going 27 mph, (I must havebeen going downhill!). I wasn’t sure of myaverage speed but that didn’t matter. In mymind, I was going fast and today was the dayAbel wasn’t going to catch me on the bike.

I was wrong. As we came around the otherside of the island I noticed a cyclist cruisingby me on my left. I looked over and with a bigsmile on his face was Abel, effortlessly passingme by. I couldn’t believe it. I was determinednot to let him out of my sights and was alsopraying that Josh was still in the hunt andwould hang in there. Not to say he wasn’tcapable.

Coming into T2 Abel was stepping out of hisshoes preparing to make a fast transition. Ineeded to do the same if I was going to keepthe pressure on. As we dismounted our bikes,Abel’s shoe went flying out of his pedal. Hehesitated for a split second as if contemplat-ing to pick it up but continued to move for-ward. Josh suddenly appeared and entered T2right behind Abel and directly in front of me.

T2 was fast. I lost sight of Josh but knew hewas behind us…just not how far. Abel and I

exited at the same time. The run was on. I toldAbel to “kick ass” and then I kicked it intogear. I’d beaten Abel in the run at prior races,and seeing that I was feeling good, I had acompelling feeling I could beat him today. Theunknown was Josh. How hard has he beentraining? Is he a fast runner? Where is he?These thoughts crossed my mind as I pushedon. I usually try not to look back but in thisrace I couldn’t resist. I needed to know whereI was in relation to my competitors.

A number of thoughts crossed my mind onthe run but there was one that stuck. Mydaughters play soccer and I always tell themto play hard and at the end of the game, winor lose, they should feel proud about how theyplayed and know they left nothing on thefield. I applied this to myself and gave iteverything I had.

The finish line was in sight. My wife anddaughters were there cheering me on and Isprinted across the finish line (at least it feltlike I was sprinting). Now the wait began. Istood at the end of the shoot waiting for Joshor Abel to turn the corner and cross the finishline. My race season was in their hands andthere was nothing I could do.

A minute went by and I saw Josh turn thecorner. I immediately looked behind himexpecting to see Abel and a sprint to the fin-ish. Very lucky for me, he wasn’t there.Seconds later, Josh crossed the finish lineenabling me to win the 2009 San DiegoTriathlon Point Series in the ClydesdaleDivision!

I never did get the opportunity to race myneighbor at the 2007 Mission Bay Triathlon.He broke a toe just prior to the race and wasunable to compete. Although he didn’t give methe chance to win those bragging rights, I’dlike to thank him for introducing me to thesport. If it weren’t for that initial challenge, Iwouldn’t have learned about triathlon and theClydesdale Division.

Competition in the Clydesdale Division isn’tas easy as people may think. For example - inthe sprint races this year, the top three finish-ers in the Clydesdale Division have consistent-ly placed in the top 15% overall. At MissionBay, we placed in the top 5% overall which isimpressive by any standard (at least I think


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12

so). We’ve also consistently placed in the top10 of our respective age groups. Not bad for agroup of guys that are perceived to be over-weight, beer drinking, back of the pack, donuteaters! As for me, what lies ahead…do I moveon to the 40+ Clydesdale Division, the 40-44Age Group…I’m thinking and will get back toyou (and my wife) on that one.

Event: Mission Bay TriathlonJessica Wexler’ Race Report Division: W 30-34

About three years ago when I first moved toSan Diego I signed up for this race and endedup not doing it. I couldn't let that happenagain this year but I admit I had a ‘whatever’attitude towards the race on race day. I findOctober races hard to motivate for. No longsummer training nights with friends and achange in the weather are just some of thereasons. That being said, I am glad that I hadsome sort of goal to work towards.

Nutrition: Breakfast: 1 PBJ flat bread sand-wich and 1 Snickers Marathon Bar. Pre-Swim: 1Chocolate Gu. I meant to take another at T1but forgot. Bike: 1 Bottle mixed with theOrange Heed from the race goodie bag. Run: Acouple of sips of sports drink from the fuel sta-tion. Post Race: Banana, Protein Shake,Muffin. Next time I need to eat more. I wasravenous about 2 hours later.

Race Day: I arrived at the race site at 5:30a.m. (also known as Dark O’ thirty). There were

still plenty of spaces left in the lot and madea mental note that this was a good time toarrive again next year. I was also able to getthe second slot on my wave rack, as the firstslot had racked the night before. Then Ishowed a couple of tri-newbies how to setuptheir transition area and met up with somefriends who were also doing the race. I got a

laugh when my friend's 15 year old daugh-ter was accidentally body marked as aClydesdale. She ended up coming in 3rd inher first race (good job Natasha!). I will saythat I was dismayed that the transitionarea staff were letting a lot of people inwho were not athletes.

Swim: The water was warmer thanexpected for this time of year. I wasshocked to see one of the racers in my waveput on a snorkel right before the horn blew.Hopefully she had a good excuse! I swambetter than I expected and didn't reallyhave to do much sighting by just keepingswimmers in my line of vision when I wasbreathing. I was however a bit concerned

with my accidental gulp of bay water and howI might feel later on.

Bike: I enjoyed the bike course but was sur-prised by the strength of the headwinds onFiesta Island. Too bad we weren't riding theother way. I was also surprised by the bridge(hill climb). It pays to do some pre-racereconaissance which I neglected this timearound. I was surprised by the sheer number ofpeople racing on cruiser bikes. I bet they werewishing it was a draft-legal race!

Run: Since I haven't done a brick workout inabout two months I shouldn't be surprisedthat I felt like I was running on two woodenpegs right from my dismount. I was wishingaway the pain as everyone that I passed onthe bike course was passing me on the run. Ifinally loosened up on mile 3 of the run just intime to bring it home across the finish line.Yay! It was a fun race!

Special Thanks: Arch Fuston (ActiveNetwork) and Colleen Barnett (Queen BeeSports) for all of your training and encourage-ment this year.

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Race Reports, continued


Event: San Diego Triathlon ClassicDate: October 10, 2009Location: San Diego, CAGerry Forman’s Race ReportDivision: M 70-74

I had the opportunity to participate in thefirst ever San Diego Triathlon Classic onSaturday, October 10 and what a great race itwas! I’d like to share with you my experiencessurrounding the event.

I am fairly new to the sporthaving completed my firsttriathlon at Mission Bay oneyear ago. Since then I havedone 7 triathlons. All of myraces have been sprints withthe exception of SDIT, where Idid the olympic course. When Isigned up for the San DiegoClassic I was hesitant onattempting the olympic dis-tance having just completed themission bay sprint 6 days earli-er. I wasn’t sure how this oldbody would hold up. Next year,it’s the olympic distance forsure!

I arrived Friday around 11amto work with the Moment Cycle folks to helpset things up. When I arrived there werealready lots of volunteers working hard, but Imust admit that my first reaction was thatthere was way too much work still to be donebefore registration was to begin at 2pm.Banners had to be put up, canopies and tablesorganized, boxes of t-shirts opened and organ-ized, etc etc. However, everything was wellthought out and organized and Rachel, Lynneand everyone else at Moment Cycle, along withthe TCSD folks and many other volunteerspulled it off and started checking folks in rightat 2pm. When I saw the first people checkingin at registration, the first thing I noticed wasthe swim caps were already in the envelopes.Great idea! The next thing I noticed is thatthese were the first swim caps that I had everseen without Brian Long’s name on them!

I then moved to the tables and helped handout t-shirts. This was the most fun I have hadin ages! Our team of Heather, Sammy and Ihad a blast. Everyone was pleasantly surprised

to get two shirts with one being a great tech-nical tee. I left around 4pm to head home tovalley center.

Friday night was spent doing the normalstuff. Wanted to eat right, pack my stuff up (Ialways use Dean Rosenberg’s check list that Igot at my first transition clinic last year) andthen get a good nights rest. Got up around3am to make sure that I had time to take Milo

out for her dutiesthen left for therace around 4am.Long drive fromvalley center.

When I arrivedat 4:45am, therewas lots of park-ing and ton’s ofgrass! How niceis that! por-tapottys identi-fied for #1 and#2. Another firstand great idea!The transistionarea openedright at 5am andas everyone

started arriving, the common statement was“wow, great to be on grass with lots of room!”Then the Marine Corps band started playing!How cool is that!

After setting up my bike, I then went tocheck out the swim in/out, bike in/out andrun/in out areas. I felt like Steve Tally and theother beginner coaches were watching me tomake sure I did everything that they hadtaught me! When I saw the swim in/out myfirst reaction was: “where is the ramp?” But,after reviewing the stairs, swim start area etc,I started getting pretty excited about doingthings a new and different way. A lot of peo-ple expressed concern at first but later as itgot lighter most were comfortable with things.I heard no complaints later.

Back in transition, I was pleased to hear anumber of announcements about how muchtime we had before it would be necessary toleave the transition. And, they were right ontime! Everyone started leaving the area at

continued page 18

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Ingredients

2 large organic beefsteak tomatoes 2 tablespoons extra virgin olive oil 2 tablespoons minced shallots 1 clove minced garlic 1/2 cup organic frozen spinach,

defrosted, drained and chopped 1 teaspoon minced fresh oregano 1 package Kashi® Original 7 Whole Grain

Instant Pilaf 3 tablespoons Parmigiano Reggiano

cheese 1 teaspoon kosher salt black pepper to taste

Directionsn Preheat oven to 325°F.

n Wash tomatoes and slice in half. Usinga small spoon, carefully scoop outseeds and pulp without breaking the

tomato apart. (When dish is complete,halved tomatoes will be the serving

container.) With a clean kitchen orpaper towel, carefully blot-dry theinsides of the tomatoes and thenplace on a lightly oiled roasting dish.Season the insides of the tomatoeswith a pinch of salt and some blackpepper.

n In a saute pan over medium-highheat, add 1 tablespoon of olive oil,shallots and garlic. Cook mixture for 1 minute. Then add spinach, freshoregano and Kashi Instant Pilaf. Cookmixture for 3-4 minutes, stirringoften. When done, transfer into aheatproof work bowl.

n Add Parmigiano Reggiano cheese, 1tablespoon olive oil, salt and pepper.Mix well. Spoon mixture into 4 tomato

halves, packing tightly. Place roastingdish into oven and cook for 25 min-utes. Remove from oven and let itcool for 20 minutes before serving.

COOKING W/KASHI®: Kashi® Pilaf Stuffed Tomatoes Makes 4 Servings Cooking time: 25 minutes (active), 1 hour (total)

Nutrition FactsServing size: 1/2 stuffed tomato

Calories 380

Total Fat 11g

Saturated Fat 2.5g

Cholesterol 6mg,

Sodium 687mg

Total Carbohydrates 61.4g

Dietary Fiber 7.7g

Sugars 2.7g

Protein 11.7g

Vitamin A 21%

Vitamin C 22%

Calcium 12%

Iron 16%

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COACHES CORNER: Performance - Forget Numbers, Use Your Perception! By Sergio Borges

In my 20 years of experience as athlete andcoach, I've been through all the tri trends, dif-ferent training methods and lastly hooked toall the fancy gadgets used as tools for training.Not until a few years ago that I learned aboutthe different way of training, based on devel-oping perception and body awareness, called“The Method”

My first eye opener happened when racingIronman Japan in 1997. I had relied all mytraining on my heart rate monitor, had all mytraining zones set for bike and run so I wasready to go. Unfortunately, on race day, as Iwas getting my fancy HR monitor ready, thebattery died. If the pre-race anxiety wasn’tenough, now I had to add one more stress -how am I going to pace myself without the HRmonitor??? Needless to say, I had a sub parperformance as I rode like Lance for the first40 miles of the windy course and paid a veryhigh price for it. I finished the race and wasimmediately sent to the medical tent.

I guess back then, I had such a strong beliefin HR Zone training that all I could blame wasmy HR monitor, never my inability of pacing orperceiving the exertion correctly. A good per-ception of effort would have lead me to a goodrace and a healthier finish. At that point I didnot know I was a slave of my HR monitor.

According to Wikipedia: Perception isdefined as the process of attaining awarenessor understanding of sensory information. Forus athletes, it means the ability of reading thesigns of our body, detecting effort. When usingHR monitor, GPS or powermeter, we’re follow-ing numbers, not what our body is telling us.

Contrary to the numbers given by the gadg-ets, perception for specific effort won’tchange. For example, if you’re running easy,you're following the perception of effort thatappears to be easy to you, no matter if you'refit or not, easy will always be easy. But ifyou're following your HR monitor for example,depending on your level of fitness, stress,fatigue, health and all other possible variablesthat we know influence our HR, it could read

plus or minus 20 beats per minute! So trainingby HR at this point could lead you to train toohard or too slow... Same thing applies to paceor power if it’s on the bike.

If you train without any gadget, you’re“forced” to pay attention and to be aware ofhow your body reacts to the effort, as nothingis “guiding” you anymore. At this point, yourperception will tell if the effort feels easy,moderate, comfortable/uncomfortable or hard.How fast you're training, will vary dependingon the level of fatigue, so pace would also beinaccurate to measure effort. Another greatadvantage of training purely by perception isthe ability to focus on your form and techniqueas you're more aware of how your body is mov-ing (no distractions).

For example, you can run a 6 min./mile andthe effort feels comfortable but if you’refatigued, this effort could feel hard. So whateffort are you suppose to train at? If you fol-low your perception, you’ll always be trainingat the right intensity. In this case, comfortablethat is 6 min./mile one day, could be 6:30min./mile anther day.

Human body is not a precise machine thatwe can give numbers to be followed. The bodycan react differently every day, so you mightconsider developing perception and awarenessto better understand yourself and race faster!

Sergio Borges is a Senior Coach withIronguides, www.ironguides.net. He is also aLevel III USA Triathlon coach and Level II USACycling coach who has spent over 15 yearsstudying the science of triathlon training.

“Science is nothing but developed perception,interpreted intent, common

sense rounded out and minutely articulated.”

George Santayana (1863 - 1952)

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6:20 and headed over to the swim start. It wasstill dark! However, as the volunteers startedgetting everyone in place, and the first wavewas started, it was a beautiful, clear morningand the buoys were easy to see.

I was in wave 6 and was scheduled to startat 6:47. We were the first sprint group follow-ing all the olympic participants. It was nice tostart a race for once before people were finish-ing! The swim started off well, but when Iheaded under the bridge it seemed to be longerthan 750m. I’m not sure of the exact distance,and it doesn’t really matter, everyone did thesame distance.

Getting out of the water and up the stairswas easy enough. Arriving in transistion, it’swas fun to see a couple of bikes still there ofpeople close to my age group. However, I knewthey would pass me on the bike or run. Sureenough, about 1/2 mile in goes Jacque Harvey.He went by me so fast, my new bike just shud-dered. I felt pretty good on the bike by thesecond mile and was looking forward to the“hill” since I had been training on Torrey Pinesand going to doc John’s Computrainer Classeson a weekly basis. The hill still hurt but it washurting everyone around me just as much, ifnot more. We had views of the ocean going up

the hill, and then spectacular views at the top.Later, during the ride, it was really fun to seethe pros and others on the olympic distancepassing us. This gave us a chance to yell out tooffer encouragement and yell “go tri club”when I saw friends. Then it was down the hillas fast as your nerves would allow and back into transistion to begin the run.

Where else can you run around a big navyship?, then enjoy the fun of running out andback on the dirtpath along the fence and har-bor. What a nice change that was from normal-ly running on cement! Plus, once again youcould smile, yell encouragement, or as I did,yell a challenge that someone couldn’t passyou before the end of the race, and then havethem pat you on the back as they run by say-ing “nice going old man!” I loved it!

Then, as we neared the finish, you couldhear everyone yelling, “way to go Tri Club!”,people sitting in bleachers cheering you on.(when was the last time you ran by bleachersat the finish?). As we crossed the finish linewe were presented with a great finishersmedal, a 3” long surfboard, with a bottle open-er! A classy and innovative medal. I heardmany compliments about that. I know thatthey ran out of finisher medals before the final



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finishers but everyone was assured they wouldget one in the mail.

The post-race food was awesome and plen-tyful. The FRS energy drink crew had plenty toshare too. The volunteers were well organizedin getting us through the food lines quickly.

Awards were well done with Brian Williamsfrom Rehab United giving Mike Reilly a run forhis money. Comments I heard after the racewere: Great technical tee, lots of parking, besttransistion area ever at a race, marine bandplaying was really neat, plenty of good food,great finishers medals, and beautiful course.and number one complement heard: Great vol-unteers and lots of them!

Another nice surprise: Complete race results,in color within hours of finishing!

So, if you did the racewith me I’m sure you canadd a number of otherthings I missed. If youdidn’t do the race, thenyou better sign up whenit’s announced for nextyear, because I’m sure itwill sell out!

Thanks JT, Cory, Lynne,Rachel, Dave (MomentCycle Sport crew) and themany volunteer for put-ting on the only USATsanctioned olympic dis-tance triathlon in SanDiego…what a great job they did.

Event: IronKids National ChampionshipDate: October 4, 2009Location: Tuscon, AZAthletes: Dakota and Katelyn Thomas

report as told by their mom, Debbie.

My children Dakota Thomas 12 and KatelynThomas 9 had a great time at IronKids SanDiego, IronKids Arizona and IronKidsNationals. While there were some ups anddowns in each of the races, my kids had agreat time. In all three of the races they made

friends from different states and have even runinto some of them at different triathlons. Oneof the bad things that happened at IronKidsArizona is that one of my childrens friendscame with us to compete in her first triathlon,and was involved in a bike accident withanother racer. The rest of Saturday and atNationals on Sunday had racers and parentscoming up to me and my children asking howshe was. I was so proud of this group of kidswho actually took the time to care aboutsomeone they didn’t know. It’s the same withcheering on other racers. I was out therecheering for friends my children had made andheard their parents out there cheering formine. It’s kind of like a class reunion whenyour kids go to these travel races, they hope

all the way there that certain people will alsobe there, and then they run around the venuelooking for friends. If anyone is looking for atriathlon for their children to start with,IronKids is the way to go. The qualifing raceshave children of all abilities, there are begin-ners and kids who train with triathlon teams.There was a boy at IronKids Arizona who hadtraining wheels on his bike. IronKids Nationalsis a little different since it consists of the topfive boys and top 5 girls from each age at eachqualifing race. If my daughter is lucky enoughto qualify again next year, I will make surethat she has a road bike for Nationals.

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I have been using Polar's cs600x withW.I.N.D. on one of my bikes for about 4months. I chose this over a PowerTapbecause of it’s ablity to determine powerand display cycling efficiency, left/rightbalance, and pedaling index. Since it isa Polar, I knew it would also have allthe features to capture and chart heartrate information. There is an optionalGPS feature, but I did not opt for thatfeature. I often ride indoors on aCompuTrainer that has similar meas-urements and have found them to bevery helpful in improving my pedalstroke efficiency and power production.The Polar cs600x with W.I.N.D. is like aportable CompuTrainer.

Polar’s power technology is detectedby chain speed and tension. WherePowerTap measures power at the rearhub, SRM measures power at the bottombracket/crank and CompuTrainer uses rearwheel resistance. Those units cost quite abit more, are not easy to transfer from one bike to another or require their ownspecial wheel. Polar’s pedaling index (PI)measures the evenness of power outputthroughout each pedal rotation by com-paring your power output at its minimumand maximum levels. A higher PI valueindicates power was produced evenlythroughout the pedal rotation...goodpower. If the PI is low, below 15%, onecan instantly adjust your pedal stroke andsee how it effects the PI value, scrapemore across the bottom of the stroke, liftmore on the back side, adjust the timeingof your “scrape and kick”...etc. My highestvalue so far is 75% on an uphill climb,typically my rides average 22%.

Back in May, I installed the systemwhich includes a battery case, power/cadence sensor, chain speed sensor and,of course, the handle bar display unit. Thehandle bar unit is wireless, but the othercomponents need to be wired together. Itis fairly straight forward to install whenfollowing the directions. However, I hadto use my own washer and nut to install

the chain sensor to avoid interferencewith the rear derailleur. Initially I did nothave those connecting wires cleanlytucked or taped away

but have since clefixed that. After com-pleting the installation and syncing upthe components I knew instantly therewas a problem. The power/cadence sensorwas not working, It sporadically picked upthe cadence and power. The speed sensorworked instantly. I called Polar customersupport for advice but their suggestionsdid not work. I knew I had to send it backfor replacement or to be fixed but decidedto keep for a while to see if it would“magically” fix itself. I was heading out oftown for a race and needed a bike com-puter.

For my races at the Pacific Crest FestivalI wanted to see how much power I wasproducing and if my pedaling efficiencywas as good in the real world as it was onmy CompuTrainer. The cadence and powermagically started working halfway on thebike course. Left/Right power indicatorswere right there measuring between 48 to52% each side...a good sigh. The power/wattage output also showed values ofwhat I was expecting and usually race at,113 to 240. One must remember that

power measurement is relative to eachspecific measuring device. One should notcompare numbers from one device toanother. They each have their own charac-teristics, as long as the power device is

consistent that is important. I amstill woking on generating andmaintain a high PI value.

The cs600x has multiple cus-tomizable screen options thatcan be scrolled thru. Set up tosee heart rate, power, incline/declined, altitude, temperature,speed/distance, cadence, over 90

different combinations. During anevent, my main display is set to view

cadance, wattage and pedaling index.When finished riding, the data can be

review on the bike display unit or for com-plete data analysis uploaded to one’s com-

puter via the display unit’s builtinfared link. Polar has its ownProTrainer Software for tracking and

planning ones workouts, which is includedwith the system. It is very detailed andthorough. One could spend hours inter-preting the data if one wanted to.

I did send the system back to Polar andthey returned it in working order 3 weekslater. The batteries for the power/cadencesensor lasted about 50 hours of riding andare user replaceable (2AAA batteries).

This is one of the best cycling trainingdevices out there and the only device thatgives real time pedaling index, efficiencyrating, and l/r power balance and power.These are important values to considerand evaluate in becoming a better cyclist.Power output is important but knowingand making “good/effecient” power iseven better. The Polar cs600x with Powerretails for approximately $710. Visitwww.polarusa.com for complete productdetails and other Polar products.

Reviewed by Dean Sprague, ownerPedPowerPerform Lab, featuring Retül (3DMotion Capture) and F.I.S.T Certified.

PRODUCT REVIEW: Polar CS600X with W.I.N.D. Cyclometer

Polar CS600X with W.I.N.D. system, battery pack,chain tension pickup and IrDA link not shown.

Turning movements not only include thetypical 90º turning movement, but alsolane changes. California Vehicle Code§22107 states:

“No person shall turn a vehiclefrom a direct course or move right orleft upon a roadway until such move-ment can be made with reasonablesafety and then only after the givingof an appropriate signal in the man-ner provided in this chapter in theevent any other vehicle may beaffected by the movement.”

Thus, any turning movement or lanechange that causes an accident may beconsidered illegal because it was notmade “with reasonable safety.” Since thiscode section does not state “motor vehi-cle,” the term “vehicle” as used in thissection includes a bicycle.

The code also requires the use of turnsignals if any other vehicle (including abicycle) may be affected by the turningmovement. It is good to get into thehabit of signaling all of the time, not just

when alerting others of your turningmovement.

One could argue that if there are noother cars on the road, you can turn with-out using any signals. But how manytimes have you heard someone say, “I did-n’t see the other car,” just after an acci-dent occurred? The California DriverHandbook concurs: "Signal even when youdon’t see any vehicles around you. Thevehicle you don’t see might hit you."Further, with more and more hybrid vehi-cles on the road, a bicyclist may not hear

these often quiet vehiclesapproaching from behind,so habitual signaling mayalert a vehicle you areunaware of. Signal as amatter of law, of courtesy,and of self protection.

For bicyclists, there aretwo ways to make a leftturn:1. The same as a motorvehicle: signal, move intothe left lane when safe to

do so, and turn left after yielding toany oncoming traffic.

2. As a pedestrian: Dismount and walkyour bike across when safe to cross.

Any signal of intention to turn right orleft shall be given continuously duringthe last 100 feet traveled by the vehiclebefore turning (Vehicle Code §22108).After you signal your intention, you arenot automatically entitled to make themaneuver. It’s necessary to be sure thatthe place you intend to go is not already

occupied. Make sure it'sclear before you move.Look back before youpass or merge. Arearview mirror is agood idea, but don'trely on it alone.

Richard L. Duquette, Esq.is a local Carlsbad,California Personal InjuryTrial Attorney who since1983 has mixed law withhis love of Bicycling andSurfing from Baja to Bali.Visit www.911law.com foradditional articles andinformation to protectyour rights. He can bereached via email at [email protected] andphone (760) 730-0500.

right turn slow or stop left turn

22

KNOW YOUR RIGHTS!When Is a Turning Movement Illegal? By Richard L. Duquette


TCSD Conversation, continued

Lausanne was my first time at World’s.My main competitor, Paul Martin was notpresent and I ended up taking Silverabout 1:30 behind an Austrian below kneeamputee, who I didn't even know wasahead of me. I thought I had won therace. This taught me to assess my compe-tition before the race.

Hamburg was my second try. I spent theday before the race walking aroundHamburg and catching up with an oldfriend of mine from Chile who I grew upwith and was now living in Germany. Ifailed to properly assess the swim courseand ended up missing a buoy and had toswim all the way back around it to avoidbeing DQ’d. I lost 3 minutes in the legwhere I was already pretty slow. I tookfourth. This taught me to scout the courseBEFORE the race, rather than just jump inand try to figure it out.

Vancouver was a challenging race.People were being hospitalized withhypothermia and the swim course was cutshort (and then cancelled, after my wave).I had an epic bike despite the very hillycourse. I won this race and earned my firstGold medal.

Craig: The Gold Coast race just happenedon September 12. Please take us throughthat race.

J.P.: Then, this last race in Australia, Ihad the most challenging field ever. PaulMartin (Team USA) and Rivaldo Martins(from Brazil) were longtime rivals whowere now gunning for me. Both haveworld records in the Ironman and inOlympic distance. Both are cyclists whohave competed in the Paralympics.Neither were present in Vancouver. I real-ly didn't want my win in Vancouver to bea fluke just because the big boys didn'tshow up. I had to beat them in Australiaso I could confidently say I was thefastest amputee triathlete in theworld–something I didn't think I couldsay after last year's win.

Rivaldo smoked everyone out of thewater and really was out of sight most ofthe race. He had a 6 minute lead on me.After the bike transition I felt very deflat-ed because I hadn't caught Rivaldo and Iwas barely able to hold off the Austriannewcomer, Ernst Scheiber. He caught meand passed me a number of timesand entered transition a secondbehind me. I saw Rivaldo at the firstturnaround and he was so far aheadof me (about 3 minutes). Peoplewere yelling at me, including mywife screaming ”get the Brazilian”while holding up my 2 year old. Myteam manager, Peter Harsch, kepttelling me that I was closing thegap, but he wasn’t even visible tome. Finally, at around mile 4, I final-ly caught sight of him and saw thathe was slowing down. The last turn-around, he was closer than ever andI knew that it wasn‘t out of thequestion to beat him.

I won the race and beat Rivaldo byover one and a half minutes, havingovercome a 6 minute deficit. It wasawesome. Paul sort of blew up anddidn't even place, which surprised me. Me,Rivaldo then Ernst, were on the podium atthe award ceremony.

Craig: It takes a big sacrifice to get toyour level. Why do you do it?

J.P.: I think it comes from trying to proveto myself that I am not less than otherpeople just because I'm missing a limb.Obviously, those of us who are disabledare aware that we are not the same asother people. We are asymmetrical or dif-ferent in some way and do not fit the def-inition of a “physically normal” person. Ithink pushing myself to compete at high-er levels and ultimately at the level ofable bodied athletes is my way of over-compensating for what subconsciously Ifeel is a deficit. I guess, deep downinside, I think that if I didn't push so overthe top, people would just see me as the

cripple guy. I basically have to train twiceas hard as the able-bodied age groupers,just to get into the top 10 of my agegroup.

I also have a pretty competitive nature(grew up with two brothers, also verycompetitive) and always liked to push

myself to see how far I could go. Beingdisabled makes me even more competitivebecause I don't want to be beat by theable-bodied athletes (or normies, as weaffectionately call them in the disabledsports world).

Craig: What are your future goals for thesport?

J.P.: I’m one of 6 members of USATriathlon’s Paralympic DevelopmentCommittee. This committee was created afew years back (and headed by hard-head-ed, determined arm amputee, Jon Beeson)to further the sport of triathlon andattempt to get it listed as an officialParalympic sport. We’ve come a long wayand it looks like the sport will be officialeither in London 2012 or Rio 2016.Triathlon is the perfect sport to showcase


JP catching up with his three kids after winningworlds, all wearing Team Papa shirts.

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the abilities of disabled athletes: it incorporates disparate sportsand disciplines and shares the same course that the elite athleteswill be using. At World’s we’ve had up to 60 athletes competingfrom 20+ countries. Blind athletes (blinkies), one armed guys(wingers), above and below knee amputees (hoppers), wheelies(handcycle) and les autres (the others) comprise the field. Italways blows me away when I see people drop out of a wheel chairdirectly into the water to swim their asses off and then handcy-cle and wheel their way through the course.

But in reality, my goal for the sport is to get as broad anacceptance for disabled triathlon (and athletics in general)around the world. My international background, being trilingual(Spanish, English and French) and quasilingual in several otherlanguages has given me the ability to reach out to disabled ath-letes around the globe, but particularly in Latin America. We nowhave Argentines, Brazilians, Peruvians and Mexicans competing inParatriathlon (as the sport is being officially called). It is a won-derful thing.

Craig: Who are your sponsors?

J.P.: I have not been as aggressive about getting sponsorships asI should. Nonetheless, I’ve been blessed with great local compa-nies that have really bent over backwards to help outfit me andjust to lend all round support. Nytro Multisport has been a hugesupporter...Skip McDowell has really bought into the Paratriathlonmovement and not only sponsors me but also supports other chal-lenged athletes. The Quintana Roo Lucero I ride is one of manybenefits of this sponsorship. I am honored to be a Nytro athleteand consider Skip a personal friend. For prosthetics, SCOPE, a local

25

WWW.TRICLUBSANDIEGO.ORG

continued page 26

prosthetics and orthotics company has built my running legsfree of charge for a number of years now, including two worldchampionship wins. Randy Mason is my guy there and he isamazingly patient with my demands and my occasional flakey-ness. Everyone at SCOPE has been really supportive of myefforts. I race on their team at the CAF Triathlon Challengeevery year. Then there is Ossur...the company that makes themost high tech components, and most importantly, my run-ning foot–the Flex Run...an amazing piece of carbon-fibertechnology. Lastly, and certainly not least, Avia, the SouthernCalifornia shoe company, provides me with all my trainers andracing shoes

I would be remiss not to mention the Challenged AthleteFoundation for their tireless support of the sport of triathlonand disabled athletics in general. They also have been veryencouraging and supportive of me personally. I have not beena grant recipient (as a fund raiser, I see it as a conflict ofinterest so I’ve never applied), but they have helped me getcomped at races, as well as gotten me involved with some oftheir bigger sponsors like Accenture and Ford. They also gaveme the motivation to even get into the sport. I try to giveback to them as much as possible, by raising funds, mentor-ing, doing interviews and speaking engagements on theirbehalf. I confess I don’t do nearly enough as I could, one ofmy goals for 2010.

But, really, beyond the sponsors, my wife and my kids havebeen the most supportive. Our third child was born this yearright as I was really dialing up training for Nationals andWorld's. My wife had to deal with 3 kids, under 4 years old anda husband who trained, traveled and raced pretty much non-stop from April to September. I know I probably could havehelped more and the fact my wife was supportive about mygoals, tells you a lot about how lucky I am.

Craig: You seem to be a well travelled person. Tell us aboutsome of the places you have lived.

J.P.: I lived in Latin America (Nicaragua and Chile off and on)until I was about 13 years old. My formative years (what I callthe Stand by Me years) were spent in Chile. I spent summersin Argentina as a kid (where I have a large, extended family).I moved to DC for high school. I also did an overseas programin France when I was in high school.

Craig: What do you do for a living?

J.P.: I run a company called Cultural Edge Consulting that Istarted almost 7 years ago. We focus on market research bothdomestically and internationally (mostly Latin America) aswell as specializing in the burgeoning Hispanic market. We dofocus groups, tracking studies, segmentations, ad testing andall sorts of other market research for blue chip companies(automotive, beer, packaged goods, retail). I personally con-

26

duct focus groups for many of my bigger clients across the US andLatin America. It requires a lot of traveling (which is a challengewhen you’re training for triathlon). Most years I travel over100,000 miles a year for my clients. I’m a 2 million miler onAmerican Airlines (which entitles me to extra peanuts and theoccasional upgrade. The plus side is that I have trained in almostevery major city in the US as well as in Latin America. The down-side is that you can't ride when you’re traveling on business. Oneupside of the travel is that it forces rest days into your schedulewhen your obsessive self might not want to rest.

Thanks for the opportunity to share a bit about myself to thegroup. Hope I wasn’t too longwinded.

Craig: Thank YOU, J.P. This was an awesome interview as I knewit would be. Congrats on all that you have accomplished. TheTCSD wishes you the best of luck in all your future endeavors.

Craig is a USA Triathlon Level 1 Coach. He can be reached at760-214-0055 or [email protected].

watched the racers clear their bikes and gear from the transitionarea as their families and friends waited outside the parking lot.A mother and her young son stood on our plot of earth apparent-ly waiting for somebody.

“Look, someone dropped trash here,” she said, picking up thesticky gel pack lying on the wilted plant. “Let’s throw it away.”

The boy also bent down, but he grabbed one of the sandstonecobbles in the circle.

“I don’t think you should do that. They all belong together.”Well, how do you think I feel, lady? It struck me that I really

didn’t belong here with the sandstone rocks. She must have feltmy thoughts.

“Can you carry the bigger, black rock?”The boy picked me up and cradled me tightly. They walked two

blocks to the bluff overlooking the Pacific Ocean, and for the firsttime I had a clear view of the sea. A few moments later, hetossed me off the bluff into the waves that lapped against thebase of the bluff during tide. Except for rain showers, I hadn’tbeen immersed for hundreds of years. The waves sent me rockingand rolling, bringing back paleo-memories of my interruptedriver trip to the ocean.

“Hey, you’ve got some rough edges,” another cobble swashingback and forth with me said. “You haven’t been in water enoughto get smooth.”

I briefly explained my situation and today’s triathlon.“Yeah? The triathlon? Do you see that large quartz rock over

there a few meters from us? Last year the guy wearing number53 did some nasty, unnecessary elbowing during the swim por-tion of the race, giving someone a bloody nose. The white rockrecognized him this morning and positioned itself so he’d stubhis toe while running out of the water. Talk about getting tit fortat, or rather stone for bone! I think he may have broken his toetoday.” My rocky companion chortled as only a stone can.

Trading our stories, we swashed back and forth for hoursuntil the tide ebbed and we lay stranded among a

beach of sand and cobbles. I recognizedbasalt stones and even

detected chemical traces suggesting our common origin. I felt asif I belonged here. After 200 million years, I’d finally made it tothe sea.

My companion was what we’d call a chatter-rocks, telling taleafter tale filled with local information and geo-gossip. “We getthis workout everyday with the changing tides, and surfers,swimmers, and beachcombers are a daily source of entertain-ment. Next winter, the storm waves will throw us high on thebeach.”

“What will you do then?” I asked.“We’ll lie about and talk about the good ol’ days, a bit of paleo-

melancholy I suppose.”If rocks could smile, one of my facets would have cracked a big

grin. If I can stay here, I’ll be in the prime spot to watch thebeginning of the triathlon next year. I looked around at hundredsof my new goe-neighbors. Hmmm, how will we influence nextyear’s race?

I Am A Rock, continued


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