tcsd newsletter 1110

TriNewsTRIATHLON CLUB OF SAN DIEGO

I was sittingin a caféFriday evening eating a pasta dish with anunpronounceable Italian name when three menentered. I was groggy and jet-lagged from myoverseas flight to Europe, and hardly paid anyattention to them until they walked over to mytable and stood towering above me.

“Jonah Fairburn,” the one closest to me saidin a thick Italian accent.

I looked up in surprise. I had just arrived inthe Italian town the previous day and I didn’tknow a soul here.

“Are you Jonah Fairburn?” he asked.I nodded.Without an invitation, he sat down across

from me and leaned so close I could smell gar-lic on his breath. “Luigi Pastore is competing inthe triathlon Sunday and he’s going to win.”

“I don’t know about that. Is he any good?” Iwas a second-year pro and had my sights onwinning this Olympic-distance race, a tune-upfor a half-Ironman in the same region in twoweeks. I didn’t know anyone named Luigi.

“You’re not listening. I said Luigi is going towin. If you cherish those two knees of yours,you’re going to make sure he wins.”

The other two men sidled closer tothe table and opened their coats forme to see their shoulder holsters andpistols. I gulped and felt the urge to

throw up my dinner. I swallowed to keep it downand took a drink of water. A wave of panicwashed over me, and I wanted to run out of thecafé. Is this the Mob? Are they fixing triathlonsnow?

“You’re going to make sure he wins. You’regoing to tell the other pros to let Luigi win thisrace. Do you understand? We know where to findyou and the others.”

I nodded. I didn’t know what else to do. Asthey walked out of the café, I ran through myoptions. I could disappear from town and notrace—no, I came here for both races. I couldn’tgo to the police—what would I say? I didn’tknow who those guys were, and I didn’t speakItalian. I cursed. I had lost my appetite, so Ileft the café and returned to my room trying tofigure out what to do. Instead of sleeping offthe jet lag, I tossed and turned all night.

On Saturday, I walked to the race registrationarea a few blocks from my hotel and learnedwhich other pros were competing. Because thepurse was so paltry and this wasn’t a World Cuprace, few pros had entered. I recognized the

TBD

Check for updates on the Club’s website.

TCSD Contacts 2Board Members 2Volunteer Members 2Weekly Workout Calendar 9

Member Profile 10TCSD Conversation 11New Members 12Coach’s Corner 14

Race Reports 16Hit the Road 21 Made with Kashi 22

INSIDE THIS ISSUE

2010NOVEMBER

continued on page 3

NOVEMBER CLUB MEETING

NOVEMBER TCSDTRIATHLON

Powered by Kashi®

Saturday, November 6th6:00 pm check-in begins

7:00 am race start

Location: Fiesta Island

RacingAgainst theMob

By Barbara Javor

A Tale of Fiction

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 Mary Barry, Keith Benline,Barbara Jarva, Bill Gleason, James Hamilton, Jason Karp MD,and Craig Zelent.

Newsletter Classifieds/AdsContact David McMahon [email protected]

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]

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

Creative Team Arch & Christy Fuston [email protected]

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

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

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

names of two guys I barely knew who had beaten me in races theprevious year—Jan from the Netherlands, and Cesar from Spain. Itracked them down and told them we had a problem. We discussedit over lunch, and decided to ask around to learn whatever wecould about Luigi Pastore. We’d come up with a strategy duringdinner.

“He’s a decent swimmer,” Cesar said that evening, “but he’s nota great climber on the bike. There are lots of rolling hills on thisrace course.”

“Everyone says he’s a hot-head,” Jan said. “He argues with raceofficials over penalties and little things like his space on the bikerack.”

“What about his running? Is he a legitimate contender?” Iasked.

The other two shrugged. We bandied about ideas until we cameup with a plan that would only succeed if we worked as a team butmade it look like we were individual competitors. After we finisheddinner, we stood and shook hands. “Good luck, guys,” I told them.

On Sunday morning, I spoke to Jan and Cesar briefly in the tran-sition area to confirm our plan. We spotted Luigi by his bicycle.After that, we separated and prepared to start the race. Cesar wasa remarkable swimmer but a so-so runner. He intended to be thefirst out of the water and keep Luigi from passing him during thebicycle ride until Jan and I caught up with him. We had nothingto worry about, as Jan and I followed Cesar out of the water. Werode at a moderate pace trading leads for about ten minutes untilLuigi and several pros and fast age-groupers caught up to us.Riding the first ten minutes as a pack of three drew the attentionof a race marshal on a motorbike. That’s just what we wanted.

Cesar, Jan, and I began to work Luigi, letting him join the unof-ficial pace line, passing him in sprinting spurts on the uphill sec-tions, and slowing down a bit after overtaking him to induce himto carelessness and drafting. We dropped the other racers who hadfollowed Luigi out of the water, and the four of us jockeyed for thelead. When we let Luigi pass, one of us quickly sprinted ahead assoon as Luigi took the lead. The three of us knew what was legal,and I hoped the marshals would enforce the rules. About half-waythrough the ride, Luigi started swearing when one of us forced himto slow down after overtaking him. The policy in this race was topost the penalties at the finish line so a racer wouldn’t know if hehad been caught with a drafting or blocking rule infraction untilafter the race. A race marshal seemed to be shadowing us.

By the end of the bicycle portion of the race, Luigi shouted atthe three of us. As we coasted into the entrance of the transitionarea, I felt a little smile tug on my mouth. The three of us weresilently racing as a unit, and so far, it seemed to be working. Inspite of the threat of the hoodlums, I liked the sense of teamwork.Now we would see if the seeds we sowed during the bicycle ridewould bear fruit during the ten-kilometer run.

We let Cesar take the lead with Luigi until the first water sta-tion at the three-kilometer mark. Cesar’s job was to stay near Luigiif he could. Cesar didn’t speak Italian, but he understood quite abit because of its similarity to Spanish. Jan and I hung back aboutten or twenty meters while Cesar ran very close to Luigi, actuallycopying his stride so they ran in unison. Cesar must have baitedLuigi, because he responded with angry words, bumping Cesar withhis elbow. Luigi glanced back in search of race marshals, andflashed a nasty sneer when he saw me about a dozen paces back.

Cesar continued to match Luigi, surge for surge, always near hiselbow. More than once Luigi swung his arms wildly and caughtCesar in the elbow or ribs. Cesar didn’t back down. He’s got a lotof heart, I thought. As we approached the water tables manned bya crew of volunteers, Cesar ran ahead of Luigi a few paces, andcrossed in front of him to reach the tables first. Luigi swore at himloudly for cutting him off, and threw his arm in a block thatrammed Cesar into the folding table. Paper cups filled with waterand Gatorade flew as the table collapsed and Cesar stumbled andfell hard on the pavement. Luigi yelled something back at Cesarand kept running.

“Are you all right?” Jan asked as he stopped and tried to helpCesar stand. His left knee was bloody and his left forearm wasscraped and bleeding. His right side was drenched with water andorange Gatorade.

“Did you see that?” I asked the volunteers. I asked repeatedly,hoping someone spoke English. “Did you see what that racer did?Number seventeen. Luigi Pastore. Please, call a race official.”

“I’m okay,” Cesar said. “Go on and finish the race. I’ll see you atthe finish line. There were many witnesses here, so don’t worryabout me.”

I looked around and saw a man who appeared to be an officialwith a safety vest and a walkie-talkie approaching Cesar. I lookedat Jan, and we nodded at each other. It was time to finish therace. Luigi had gained over a minute on us since he had bowledover Cesar, and we had some serious running to do so he wouldn’tcross the finish line too far ahead of us. Besides, a few other rac-ers were about to overtake Jan and me.

We settled into a brisk pace, neither one of us gaining morethan a few meters on the other as we silently switched leads. Bythe next water station at the seven-kilometer mark, Luigi was lessthan 200 meters ahead of us. I was feeling pretty good, andthought I could overtake him if the stakes had been legitimate. Ihad spent months during the preseason training for exactly thissort of sprint. I turned to Jan with a grin. “Do you want to racethe last three kilometers?”

“Yeah? We can’t win the race, but we can try to beat each otherI suppose.”

“The loser buys Cesar dinner and treats us to a pitcher of beertonight.”

Racing Against the Mob, continued

continued on page 5

4

NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES

Thursday,November 4th, 6:00pm

NEWBIE NETWORKINGMEETING

Curious about triathlon, want towork out, race, and have fun withthe Triathlon Club of San Diego,but are apprehensive because youdon’t know anyone yet: this isyour event!

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

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

Location: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111

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: 4 miles(distances are approximate)

Contact:TCSD Race Director(s)

If not racing,come out and Volunteer!

Tuesday, November 23rd, 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]

Where:B&L Bike & Sport - Solana Beach 211 N. Highway 101Solana Beach, CA 92075 (858) 481-4148

Saturday, November 13th, 8:00am

RACE 1: 3RD ANNUAL SAN DIEGOINDOOR TRIATHLONSERIES

Location: WaveHose Athletic Club3115 Ocean Front Walk San Diego, CA 92109

See website for complete details: http://tiny.cc/yne2t

Entry Fee: $25.00Pre-Registration is required toassign wave start times.

Contact/Registration:[email protected].

Sunday,November 14th

REAL BEGINNERS’ BIKE RIDE

TCSD CLUB TRIATHLON

BIKE & WHEEL CASE RENTAL

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

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 - ??


He smiled at me. “That sounds fair.” He pointed to a pedestrianoverpass about fifty meters ahead. “The race starts at the bridge.”

As soon as we crossed our starting line, my mind flipped to racemode like a light switch. We were gradually closing the gap withLuigi, but he still held a lead of at least 100 meters. We passed thenine-kilometer mark and reached the edge of the park where thefinish line was. How many times had I run 500-meter wind sprints atthe end of a tempo run to mimic this very situation? I gave Jan afriendly tap on his elbow and took off like a man on a do-or-diemission. He couldn’t respond to my spurt. When I saw Luigi crossthe finish line less than fifty meters ahead of me, I was relieved butdidn’t let up until I, too, crossed the line. I turned and waited forJan to finish. About fifteen minutes later, Cesar crossed the line, alittle bloody and slightly limping. We were still a silent team, andonly nodded to each other.

I looked around but didn’t see the gorillas that had approachedme in the café on Friday night. Let’s hope it’s all over, I thought. Igrabbed water and some post-race food, and walked alone to theofficials’ tent to wait until they posted the results.

That evening, Jan, Cesar, and I met for dinner at a small café atthe edge of town, far from the restaurant where the hoodlums hadthreatened me two nights earlier. Cesar was bruised and scabbed,but he reveled in the glory of his role in the race. It turned out thatLuigi had received both a blocking and a drafting penalty during thebicycle ride, amounting to time penalties that would have left himfinishing behind twenty others in the race. However, the intention-al assault on Cesar had not only disqualified him from the race, butthe rumor was flying around that Luigi was done for the season.

“Let’s drink to Luigi’s fate,” Cesar said, holding up his glass. “Andto the winner,” he added, clinking my glass.

“Here, here—we all were the winners. So, are we going to race asa team at the half-Ironman in two weeks?” I asked with a straightface.

“We can’t do that,” Jan said. “Every man’s for himself. It’s a qual-ifying race for the Hawaiian Ironman. I hope to qualify.”

“I’m not ready to commit to that distance yet,” I said. “I’m doingthe half for the experience and a holiday in Italy.”

Cesar guffawed. “Some holiday. I’m not ready for Ironman racingeither. This will be my first half.”

“I sure hope those Mafioso characters won’t be there,” Jan said.Cesar and I looked at Jan. “Maybe we can help you qualify—with

an offer you can’t refuse,” I said with a poker face.We burst out laughing, and spent the rest of the evening dis-

cussing race strategies. I knew I’d race to beat both of them, butat the same time, maybe I could bend the unwritten rules a bit togive Jan a fighting chance. We already proved we could do it. Infact, we raced and beat the Mob today, and it felt pretty darn good.

We left the café, parting out front as each of us headed to a dif-ferent hotel. My thoughts were still on our dinner conversationwhen I noticed a dark car driving slowly next to me a block from

Racing Against the Mob, continued

continued on page 23

See what my clients have to say*…

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

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

even to trial, so that you get results.

www.911law.com (760) 730-0500 [email protected]

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

*These testimonials do not guarantee you will win your case

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

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

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

I’ve been a member and proud sponsor of TCSD

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

how an accident affects your active lifestyle.

I’ve been helping San Diego athletes since 1983.

- Jim S.

1992 Overall Sustaining Member

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

1998, 2007 Nominated for

Outstanding Trial Lawyer Award, San Diego

Consumer Attorneys

What will we do for you? Personal Service

Explain Your Rights for FREE

Hospital and/or Home Visits

Help You Find the Best Medical Care

Photograph the Accident Scene, Injuries & Property Damage

Obtain Vital Medical Evidence

Deal with the Insurance Company

Hire an Investigator to Preserve Witness Statements

Prepare a Professional Settlement Package

Take Your Case to Trial If Necessary

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

- Mike B. (decorated Police Officer and Soldier)

6

www.TheTriathleteStore.com

San Diego’s Preferred StoreWorldwide Online Store and

“We Cater to Athletes at ALL Fitness Levels”

Triathlete Magazine NamesHurricane Series “Best In Show”

TYR HURRICANE C5 WETSUITLOWEST PRICE FOR TRI-CLUB MEMBERS

$450.00 PLUS TAX & SHIPPING(IF APPLICABLE)

RETAIL PRICE: $625.00 USD OUR REGULAR PRICE: $500.00 USD

10% DISCOUNT PRICE: $450.00 USD(FOR TRI-CLUB MEMBERS ONLY)

858-842-4664

- TYR’s Highest End Wetsuit- More Than Two Years in Design Process- Rated Most Comfortable WetSuit- “Over 30 of the world’s top professional triathletes switched to TYR Hurricane... before it even launched!”

Visit Us Online or at Our San Diego Location14037 Midland Road, Poway, CA 92064

Apparel for Men and Women, Accessories,Gear, Gifts, Nutrition, Electronics & More

orldwide Online Store andWorldwide Online Store andorldwide Online Store andorldwide Online Store andSan Diego’

orldwide Online Store andW

TYR HURRICANE C5 WETSUIT

s Preferred StoreSan Diego’orldwide Online Store and


s Preferred Storeorldwide Online Store and


s Preferred Storeorldwide Online Store and

TYR HURRICANE C5 WETSUITTYR HURRICANE C5 WETSUITTYR HURRICANE C5 WETSUITLOWEST PRIC


Hurricane Series “Best In Show” riathlete Magazine NamesT

- “Over 30 of the world’

I-CLUB MEMBERSLOWEST PRICE FOR TR

- Rated Most Comfortable WearsYYewo - More Than TTw

s Highest End W- TYR’


Hurricane Series “Best In Show” riathlete Magazine Names

s top professional

I-CLUB MEMBERS

- “Over 30 of the world’etSuit- Rated Most Comfortable W

ears in Design Processetsuits Highest End W

$4O

.00fore it even launched!”

$450 PLUS T

OUR REGULAR PRICE: $500.00 USD PRICE: $625.00 USDAIL RETTA

beathletes switched to TYR Hurricane... tri

- “Over 30 of the world’

APPLICABLE)

fore it even launched!”

(IF AX & SHIPPINGUS TTA

OUR REGULAR PRICE: $500.00 USD PRICE: $625.00 USD

athletes switched to TYR Hurricane...s top professional- “Over 30 of the world’

(FOR TRI-CLUB MEMBERS ONL10% DISCOUNT PRICE:

Y)MEMBERS ONLLY $450.00 USD10% DISCOUNT PRICE:

858-842-4664858-842

8

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.

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,

2816 Historic Decatur Rd Suite 135.

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: 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

10

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.

KATIE BRISICHELLANickname: KitKatMember since: 2004

Age group: F 40-44

Status: Single

Occupation: Business Owner —Budget Blinds.

Favorite Local Restaurant: Yanni’s Bistro

When not training, I enjoy:Ceramics, Interior Design, Beachyoutdoor activities.

Favorite Thing(s) About TCSD: The people. Most people in theclub are so upbeat, positive, and care about life, health andhappiness!

Pre/Post event ritual:Post - champagne and chococlate!

Favorite Segment (swim, bike orrun): Bike.

Favorite Event/Tri: WildFlower.

Can’t Race Without: Friends.

Most embarrassing or disastrousmoment: Haven’t had one yet!

My Equipment:Wetsuit: Zoot Bike: TrekRunning Shoes: Zoot

Equipment Wish List: Tri bike,cyclying shoes and find a saddlethat I love more than my Gel seat :-).

Best Advice: Enjoy every moment ...life is short.

MEMBER PROFILEIM World Championship, Kailua-Kona, Hawai - October 9, 2010

Finish Swim Bike Run OV Rank AG Rank AGKate Major 9:30 0:57 5:19 3:08 163 13 WPROJeff Fieldhack 10:09 1:04 5:21 3:38 550 94 M40-44Beth Walsh 10:13 1:06 5:48 3:10 593 13 W30-34Mac Brown 10:14 1:07 4:55 4:05 596 55 MPROTatiana Vertiz 10:24 1:04 5:42 3:29 695 1 W18-24Kebby Holden 10:23 1:03 5:22 3:51 687 8 W35-39Jason 831 10:38 1:18 5:25 3:42 831 167 M35-39Jerald Cook 10:44 1:04 5:10 4:24 867 172 M40-44Amy Larson 11:07 1:13 6:07 3:39 1052 24 W40-44Julie Dunkle 11:17 1:00 5:50 4:20 1106 26 W40-44Brandan Wolters 11:24 1:33 5:37 4:04 1151 82 M25-29Diane Noble 11:53 1:22 5:59 4:24 1298 35 W45-49Whitney Handy 13:15 1:06 6:15 5:44 1523 23 W18-24Al Tarkington 13:42 1:24 6:32 5:31 1571 4 M70-74Clayton Treska 15:16 1:31 7:06 6:27 1702 157 M30-34John Holman 16:13 1:51 7:36 6:34 1753 18 M70-74Gary Elmitt 16:13 1:38 7:22 6:59 1754 19 M70-74

1927 Participants. Transitions and seconds not included

FitF

orP

ow

er:

The

mos

t co

mpr

ehen

sive

bik

e fit

ava

ilabl

e in

Sou

ther

n C

alifo

rnia

!

Cal

l tod

ay o

r em

ail t

o se

t up

a F

itFor

Pow

er S

essi

on.

Find

out

why

Tea

m R

adio

Sha

ck, T

rek/

Ksw

iss

Tri T

eam

and

man

y to

p pr

ofes

sion

als

are

bein

g fit

with

Ret

ül. Y

ou

are

ne

xt!

A F

itFo

rPo

we

r S

ess

ion

is o

ne

of

the

mo

st c

ost

eff

ect

ive

wa

ys t

oim

pro

ve p

erf

orm

an

cea

nd

pre

ven

t in

jury

!

Sa

n D

iego

’s o

nly

Re

tül b

ike

fit

tin

g fa

cili

ty,w

hich

util

izes

3D

Mot

ion

Cap

ture

,R

etul

’s Z

in (

hand

hel

d di

gitiz

er)

alon

g w

ith C

ompu

Trai

ner’s

Spi

nSca

n so

ftw

are.

Visi

tw

ww

.Pe

dP

ow

erP

erf

orm

Lab

.co

m

858.

270.

1605

dean

@Pe

dPow

erPe

rfor

mLa

b.co

m


On September 12th I raced the ITUTriathlon World Championships inBudapest, Hungary. This was the 9thtime I’ve raced the Olympic DistanceWorlds and 17th time I have had theincredible honor of representing TeamUSA. I was thrilled with my result asI placed 22nd out of 124 men in the45-49 age group. This was my highestWorld Championship finish since 2002in Cancun when I placed 17th.

The 1,500 meter (0.93 miles) swimtook place in a sheltered portion ofthe Danube River called LagymanyosiBay. The famous blue Danube wasactually brown, but the waterquality seemed good. The watertemperature was in the high50's so I wore my thermalhood. Of course, everyonewore wetsuits. I was actuallyhot to start the race so thecold water was never a prob-lem. My swim time over the“M-shaped” course was22:39 which put me in37th place. I felt like Ihad a really solid swim.

It rained the previousday so I was relieved tosee the sun come outwhile I was swimming.The air temperature was around 70degrees and the roads were mostly dry for the 3lap bike course totaling 37.9K (23.5 miles).Each lap featured 3 different 180 degree turnsso this course required spending a lot of energyto get back up to max speed. The course waspancake flat, but the road was very wide so itwas much safer than the 2009 Worlds at GoldCoast, Australia. The ITU (InternationalTriathlon Union) finally had the guts to callpenalties (drafting, blocking, etc) on the bike.You never know how that is going to play out

until therace is underway, but I knowthe Americans were pleased that the bike coursewas well officiated. One guy from Canada wasDQ’d. I had the 55th best bike split (55:22) asI averaged 22.7mph. I was happy with my per-formance on the bike even though I droppeddown to 46th place. The talent level at Worldsis off the chart.

TCSD CONVERSATION WITH: CRAIG ZELENT. In the past I have typically used this column to interview one of our awesome TCSD members. This month I’m taking a break from that routineto share my race report from one of our sports marquee events. I hope youenjoy it…


On the run at Tri Worlds crossing the Chain Bridge.

Road Mountain TT Triathlon

Cer

tifie

d

Laurie and Craig with the Danube River in background.

The 10K (6.2 miles) run was also very flat. Weran along the Danube for 6K and then did two2K loops to finish. The most difficult part of therun was crossing the Chain Bridge 3x’s as thatwas the only hill on the course. The loops hadus run on cobblestones out and back to St. Stephen’s Basilica, the largest church inBudapest. It was a classic European scene run-ning the cobbles towards St. Stephen’s over thefinal K’s of the race - an absolutely beautifulpicture I’ll never forget!

There is nothing better than wearing theTeam USA kit and representing our country. Thespectators along that 2K loop were outstanding.Hearing people yell “Go USA” makes me dig to adeeper level than I ever could at a local race. Itis so much fun racing Worlds and totally turningmyself inside out with effort. Somehow I man-aged the 3rd fastest run to move myself up to a22nd place finish. My run split was 36:36 andmy finish time was 2:00:05.

My wife, Laurie Kearney, is a world class spec-tator. Shep o s i t i o n e dherself on thebike coursenear some guywho was bang-ing on anempty keg.Laurie is a veryvocal spectatorand she hadthe extraimpact of ring-ing a cow bell.I’m convincedLaurie was loud-er than the kegguy. When I wasnearing the endof the bike sheran ahead to agood spot by the Chain Bridge for the run.Endurance athletes are at risk for overuseinjuries. I came out of the race unscathed, butLaurie got a blister on her hand from ringing thecow bell. Seriously - she is the absolute best! Iwould also like to congratulate the other TCSD

athletes who competed. My apologies to anyoneI may have missed.

Sprint Distance World Championships:

Name Category Place

Scout Bassett W Para2 2/3

J.P. Theberge M Para5 2/3

Gerry Foreman M70-74 5/15

Russ Jones M55-59 6/44

Wendy Endsley W45-49 21/37

Scott Endsley M55-59 22/44

Raja Lahti-McMahon W30-34 26/46

Olympic Distance World Championships:

Name Category Place

Marisa Rastetter W35-39 11/68

Craig Zelent M45-49 22/124

In addition, Dr. John Martinez represented theTCSD on the Team USA Medical Staff.

I have some friends who competed in my agegroup from the Silicon ValleyTriathlon Club - Kyle Welch and FredHaubensak. I've raced Worlds manytimes with Kyle, but this was Fred’s1st Worlds. I'm happy to report thatKyle finished 3rd to win a bronzemedal and Fred finished 17th. I wasprobably more happy for Kyle thanI was even for myself. At the 2006Worlds in Lausanne, SwitzerlandKyle was passed in the finish linechute dropping him down to 4thand out of the medals. He handledthat admirably and is such a greattriathlete that he was very deserv-ing of his best ever Worlds result.

We spent 8 days in Budapestand saw some great sights.Budapest is world famous for itsspring fed mineral baths. We real-

ly enjoyed our morning at the Szechenyi SpaBaths - we did see our share of overweight 60+year old men in Speedos, but at least swimsuitsare required at this huge facility with 15 pools.We toured Parliament - beautifully ornate andthe largest building in Hungary. Memento Parkhas many gigantic statues and memorials erect-

12

TCSD NEW MEMBERS

Simone AponteChristopher BastAngie BastlPeter BerkGary BrownJay BrownMika BuffingtonRandall BurgessReid ButskoBenjamin CaldwellMonika CarlsonPaul CatesBrendon ClarkeJennifer CooperMichael CoronadoReagan CorrellBruce CypertWesolowski DanielJoel D’EonKlaus DeuchertVeronika DivisMarilou DolleyDavid DunfeeAdam EvansMichael GabigaDeanna GabigaTalonya GearyJames GeorgeAmanda GilbreathGeorge HarbChris HartKristin HartRichard HuntJake JaraczeskiJason JohnsonYumi KobayashiMargaret KuklokDaniel LaChasseAnna LaveryMelissa LuJohn MartinezLydia MartinezTim McDonnellSue McDonnell


TCSD Conversation, continued

ed duringCommunisttimes whichhave allbeen relo-cated to asingle loca-tion. Weenjoyed theSpy Museumc o m p l e t ewith anauthentic KGBtraining video.Some otherh i g h l i g h t sincluded theCave Church,Liberty Statue,Buda Castle and Szentendre–a town about 20Koutside of Budapest. The public transportationsystem was very efficient and we used it to goeverywhere.

I dedicated this race to my spin class friendDarlene who has been battling colon cancer.Darlene has been in our prayers and we ask thatyou add her to your prayers.

I would like to urge all my friends from theTCSD to consider racing the various USATriathlon National Championships. These highquality events are the only way to qualify for

Team USA and rep-resent our countryat the WorldChampionships.In 2011 I plan torace the DuathlonN a t i o n a lChampionshipsin Tucson, AZ onApril 30. My goalwill be to qualifyfor the DuathlonW o r l dChampionshipsin Spain to beheld September

24-25. Inaddition, I

plan to race the TriathlonNational Championships in Burlington, VT onAugust 20 to attempt to qualify for the 2012Triathlon World Championships in New Zealand.The Nationals will qualify at least 16 athletesper category qualify for Team USA with the finalslot rolling down to 25th place. Nationals arevery competitive, but I know many of our mem-bers have a legitimate chance to be in the top25 and earn one of the coveted slots.

Craig Zelent is a USA Triathlon Level 1 CertifiedCoach. Craig can be reached at (760) 214-0055or [email protected].


NEW MEMBERS, cont.

Daniela MeshkatKatrina MichaelsFred MillardRalph MontesLogan MooreRobert MurrayClayton NascimentoJonathan NoonJohn O’DonoghueRaul PadillaTammy PetricFlorence PhoonBrooke PointerBrandon PomerantzTim PriceKimberly PriceMichael ReavesBenjamin ReginPhil RichardsonJim RichardsonDean SaldanhaAmy SandbergRachel SciaccaRon SeagerMatthew SiegfriedRobert SkaggsDonna SkaggsNatalie SpiroTracy StaytonPatti StockalperIsadore TarantinoGerardo ToledoMelissa TomasekNeal TricaricoWes UdwinRose VanDuzerElizabeth WalkerKayleen WalshMichael WegnerElaine WongJenine WongTim WrightTimothy ZacharyaszJing Zhu

Awards banquette in Budapest with Sarah Reinertsen and J.P. Theburge.

14

Beginning in the seventh grade, I became fascinated with time,specifically how fast it moves and how each year seems to gofaster than the previous year. Time spent running is also interest-ing—the second half of runs always seem to go faster than thefirst half, and some runs seem to fly by while others seem to dragon. This changing perception of time may be partly explained byits relationship to effort, as running philosopher Dr. GeorgeSheehan once noted: “The faster we run, the longer it takes.”

As runners, we tend to think a lot about mileage. Indeed, it’sthe number of miles we run each week that often defines our sta-tus as runners. The more miles we run, the more we’re validated.Even other runners will ask you how much mileage you run andmake judgments about you based on the answer you give.However, the amount of time spent running is more importantthan the number of miles since it’s the duration of effort (timespent running) that our bodies’ sense. A faster runner will coverthe same amount of distance in less time than a slower runner or,to put it another way, will cover more miles in the same amountof time. For example, a runner who averages 7-minute mile pacefor 40 miles per week is running the same amount of time as arunner who averages 10-minute mile pace for 28 miles per week

(280 minutes per week), and therefore is experiencing the sameamount of stress. And that’s what matters—the stress. The slow-er runner may be running fewer miles, but the time spent run-ning—and therefore the stimulus for adaptation—is the same. Ifa slower runner tries to run as much as a faster runner, the slow-er runner will experience more stress and therefore put himself orherself at a greater risk for injury. Endurance is improved not byrunning a specific distance, but by running for a specific amountof time. The duration of effort is one of the key factors that arousethe biological signal to elicit adaptations that will ultimately leadto improvements in your running performance. Focusing on timerather than on distance is a better method for equating theamount of stress between runners of different abilities. Your bodyhas no comprehension of what a mile is; it only knows how hardit’s working and how long it’s working. Effort over time.

When you’re doing long runs in preparation for a marathon,don’t worry about running 21 miles or 22 miles. Focus on length-ening the time. However, since races are over a specific distancerather than over a specific time, a faster runner doing a 22-milerun is getting more specific training toward a 26.2-mile race thana slower runner running 17 miles in the same time. Since a

COACH’S CORNER: Mileage vs. Time By Jason R. Karp, Ph.D.


B&L Bike and SportsContact: Scott Porter(858) 481-4148www.blinkers.comDiscount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.

Hi-Tech Bikes.com Contact: Hank Montrose7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517 www.hi-techbikes.comDiscount: 10% bikes and wheels, 15% off accessories.

Moment Cycle SportContact: JT Lyons or Cory Osth2816 Historic Decatur Rd., Ste. 135San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.comDiscount: 10% off everything excluding labor, 15% off clothing.

Nytro Multisport940 S. Coast Hwy 101 Encinitas, CA 92024(800) 697-8007 www.Nytro.comDiscount: 10% off retail for all products excluding labor, Zipp andHed products.

SPONSORS OF TCSD

MULTISPORT


marathon is 26.2 miles for everyone, the race ismore stressful for a 4-hour marathoner than it isfor a 2:10 marathoner. Therefore, a 4-hourmarathoner needs to get used to running for alonger time thandoes a 2:10marathoner. Butthis need to runfor more timemust be bal-anced by theamount of recov-ery time needed.In other words,don’t make theruns so long thatthey negativelyaffect the nextweek of training.

This conceptof training bytime should alsobe applied to individual workouts. This is thebiggest flaw of group training, during whicheveryone in the group runs the same workout. Aslower runner should not attempt the samenumber of repetitions of the same distance inan interval workout as a faster runner, otherwisehe or she will experience more stress because heor she will be spending more time running atthe same relative intensity. For example, an18:00 5K runner who runs 5 x 1,000 meters at5K race pace will experience more stress than a15:30 5K runner who does the same workout.The corresponding times of the two workoutswould be 3:37 per 1,000 meters (5:48 milepace) and 3:07 per 1,000 meters (5:00 milepace), respectively. For this particular workout,the slower runner would be running 30 seconds(or 16%) longer at the same relative intensityas the faster runner. To make these two work-outs more comparable, and therefore to equatethe stress experienced by both runners, the18:00 5K runner should modify the workout byrunning 850 meters (which would take 3:04)rather than running 1,000 meters. If 850 metersis too awkward of a distance to determine, youcan run either 800 or 900 meters. The point isto make the two workouts more comparable byshortening the distance for the slower runner(or, conversely, by increasing the distance forthe faster runner).

There are a couple of other ways to makethese two workouts comparable—the 18:00 5Krunner can decrease the number of repetitionsor increase the recovery period. For example, if

both runnersrun the samedistance (1,000meters) and the15:30 5K runnerdoes five repeti-tions (for a totalrunning time of15:35 at 5K racepace), the 18:005K runnershould do fourrepetitions (fora total runningtime of 14:28 at5K race pace).Alternatively, ifthe 15:30 5K

runner takes three minutes of recovery betweenrepetitions, giving a work-to-rest ratio of 1-to-1, the 18:00 5K runner should take 3 1/2 min-utes of recovery to make the work-to-rest ratio1-to-1. While manipulating the number of repe-titions or the recovery period will make the twoworkouts more comparable between runners,the best way to equate the stress between thesetwo workouts is the initial way described—shorten the length of the intervals, since thetime spent running at a specific intensity repre-sents the greatest aspect of the training stress.If the 18:00 5K runner runs 1,000-meter repeti-tions like the 15:30 5K runner, but takes morerecovery to keep the work-to-rest ratio thesame, it’s still a harder workout for the 18:00runner.

In an effort to equate the stress of workoutsbetween runners of different abilities, I havedeveloped a hierarchy of strategies:

(1) Decrease the length of each work period forslower runners (or increase the length of eachwork period for faster runners) to make theduration of each work period the same betweenrunners.

(2) Decrease the number of repetitions for slow-er runners (or increase the number of repeti-tions for faster runners) to make the total time


16

Pulse Endurance SportsContact: Mike Drury1020 A-2 Tierra Del Rey,Chula Vista, CA 91910(619) 656-5222www.pulseendurance.comDiscount: 10% off.

TitanFlex BicyclesContact: Tom Piszkinwww.titanflexbikes.comDiscount: 10% off cash payments.

The Triathlete Store14037 Midland Rd, Poway, CA 92064www.TheTriathleteStore.com(216) 849-5468www.TheTriathleteStore.comDiscount: 10% off CODE: TCSD whenordering from website.

Annullo Sports AcademyContact: James Branham10671 Roselle StreetSan Diego, CA 92121Email: [email protected]: 10% off on all services and products.

BreakAway TrainingContact: Felipe Loureiroemail: [email protected]: Discounts on groups workouts.

SPONSORS OF TCSD

COACHING & FITNESS

continued page 17

James HamiltonAge Group: M65-59

Tales From The Back of the PackHow does one take up the sport

of triathlon? My storybegan with one simplegoal-learning to swim. Ihad never taken as muchas a single swim stroke inmy life! A friend of mine,Edrie Toten, an experiencedtriathlete, challenged me tolearn this seemingly enor-mous task in the fall of 2009.So we both joined The Plungein Mission Beach, she myswim coach and I, her verynervous student!

So was the beginning of anew and exciting journey!

In April of this year, I joinedthe Triclub of San Diego andworked up enough courage to trythe beginners’ open water swim class. I metBobbie who worked on swimming techniquewith me-my first time ever to swim in openwater! Then I thought I’d take a look at thebeginners’ tri club race in Glorietta Bay onCoronado. Experiencing the excitement ofwatching a triathlon firsthand really got me moti-vated! Sure enough,August of this year, Istarted and completed myfirst beginners’ triathlonon Coronado! From thatday on, there was nolooking back. I washooked!

Since that race, I havecompleted the Tri Rockand Mission BayTriathlons, Two Croc FestAquathons, and two clubtriathlons on FiestaIsland.

I have to admit I havehad moments of reflection. Of the triathlons I’vedone so far, the club races have proven to be

the most humbling. I have finished near the lastin each event-last in swimming, last in biking

and last in running. It is hum-bling to come out of the waterand start biking and realizethat I am all alone as I countdown those long five lapsaround the island. It is hum-bling to see the front run-ners finishing the race justas I am getting off my biketo run. And it is very hum-bling to finally cross thefinish line-only to realizethat everyone else havealready packed up theirgear and are heading forhome! And yet-therewards of finishingthree consecutivesports in two hoursare even more gratify-

ing than I could have possibly imagined.These are my experiences as a newbie in the

back of the pack to the sport of triathlon.My journey however is still a work in progress!

With wonderful encouragement from fellowtriathletes-many who have also experienced theloneliness of starting a new sport-and a more

disciplined training pro-gram, I am making vastimprovements. The motiva-tion from seasoned mem-bers creates a positiveatmosphere. And it is thatenergy that drives me toperfect every swim stroke,every cycle rotation, everystride.

Like the many before me, Ihave my goals (Ironman, canyou hear me?!)

But for now, I take itstroke by stroke, rotation byrotation, step by step. Andby mid 2011, I too, hope to“leave” the Back of The Packfar behind me!

RACE REPORT: Mission Bay TriathlonDate: October 3rd, 2010 Location: Ski Beach, Missin Bay


© Op

ix P

hoto

grap

hy

© Op

ix P

hoto

grap

hy

photos courtesy Opix Photography

Bill GleasonAge Group: M40-44

On my way toTuscaloosa, Alabama forthe Age GroupNationals, I rolledthrough the full gamutof feelings. I was atonce excited, confi-dent, exhilarated,hopeful, happy, nerv-ous, and worried. Tocompete in the USATAge-Group Nationalswas an honor for me.I had trained consis-tently and haddecided to do thisrace, early in theyear. I was confident because ofmy consistent and focused training. I washopeful that things triathletes tend to beconcerned with prior to an important race,such as weather, equipment, good sleep,etc. would all go well. I was exhilaratedand happy for the obvious reason. I wasworried because of what had just happenedin my race at The San Diego Classic theweek prior.

I qualified for Nationals earlier in June atthe “Breath of Life” Ventura Triathlon. Thatwas a very good course, and the racedirectors did a very goodjob of putting on theSouthwest RegionalChampionships. I had agood day there, taking thirdin my age-group, 40-44, in2:13. As always, I saw roomfor improvement. But hey, Ihad another whole cycle totrain through and monthsuntil the next big races. Inbetween, I ended up racingmore than I planned. Mistake?Maybe. Probably. I don’t know.Anyway, I was headed to Tuscaloosa and wasgoing to give it my best. All I wanted to do first

was race again at the 2nd San Diego Classic,another great Olympic distance race here in San

Diego put on by Moment Cycle Sport. My plan was to train for

Nationals, so I would end uptapering a little less for theClassic. That may have been amistake too. I showed up atClassic, not fully rested, and suf-fering from a host of other unde-sirable racing circumstances. Thoseincluded a very busy work schedule,insomnia resulting in two crappynights of sleep totaling about 5hours, and some low grade cold

symptoms indi-cating I wasfighting some-thing off. “Sowhat?” I toldmyself, I canstill race. Well,as it turnedout, theClassic did notgo very well,as I crampedvery badly inthe water andfought aseries ofcramps off allthe way to

the finish line. I was essentiallyreduced to walking it in for the last800 m. No excuses, no one to blamebut myself. Anyway, shake it off, getrested, re-group, regain your confi-dence and be ready to go inAlabama. Yeah... Easy to say. Muchharder to do.

By the time Thursday rolledaround I was not feeling muchbetter and the cramps I experi-enced in the Classic, had turned

to deep soreness in my prime movers; quads,calves, hamstrings, hips, glutes, and even my ITband was hurting. Yeah, well, save the


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

Iron Devil Girl CoachingContact: Ruthy Vesler(720) 366-2144 email: [email protected]: 10% to 20% off Groupswim classes CODE: select the TCSDcategory.

Sergio Borges X Training(858) [email protected]: 5 to 20% depending ontraining program.

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

Triathlon Lifestyle CoachingContact: Brian Maiorano(619) 977-4348www.TriathlonLifestyleCoaching.combrian@TriathlonLifestyleCoaching.comDiscount: 10% for first month ofstandard coaching package.

SPONSORS OF TCSD


RACE REPORT: USAT Age Group National ChampionshipDate: September 25th, 2010 Location: Tuscaloosa, Alabama


© Br

ight

room

© Br

ight

room

© Br

ight

room

TriPower MultisportContact: Mike [email protected](760) 420-8032www.tripower.orgDiscount: Start up fee ($35.00)CODE: TCSD2010 in referral box.

TriPro FitnessDarcy Eatonwww.tri-profitness.com

JaggadDural, [email protected]: 10%, use code 07aca3

Movin ShoesEncinitas and Pacific Beach locations(760) 634-2353, (858) 373-2310www.movinshoes.comDiscount: 10% of all product.

Road Runner Sports553 Copley Dr.San Diego, CA 92111

Rudy Projectwww.e-rudy.comDiscount: 40% off helmets and sunglasses. CODE: Available on TCSDMember Discount web page.

18

APPAREL, EQUIPMENT & RUNNING SHOES

SPONSORS OF TCSD


Race Reports: Age Group National Championship, continued

“w(h)ine” for after the race.” I told myself. Yes,“you are doing things that you would neverhave one of your athletes do,” I told myself, butjust tough it out. Well, I’ve learned before thatyou cannot fool your body into being race readywhen it is not race ready. It just does not workthat way. I would learn again. Stubbornness hasalways been an “attribute” of mine. Now it hadmorphed into outright denial. Either way, I was

going to this race, I was truly honored to justbe participating. I would make the most of it.

No surprise I’m sure, but Alabama was, yep,hot and humid. Regardless, I just did not havewhat I needed to race a strong race. The swimwas in the Black Warrior River. The water wasover 80 degrees, so no wetsuit, I got out fast


www.Jaggad .com

TEAM JAGGAD

goal rewards

TEAM JAGGAD... feel like a pro

Chris McDonald - Multiple Ironman Champion

Off icial Technical

Wear Sponsor

TEAM JAGGAD

M ATE

l ago

ht uod niFallodl earoc

D AGGAJM

dsrawwarel

n rean acu oyw ohd nag niniartn is r

.noititepm

w

wwwwwN A t liNo AustralianNo AustralianNo AustralianNo Australian No AustralianN A t li

wi C f t P f,in Comfort, Perform

Jin Comfort, Performin Comfort, Performin Comfort Performin Comfort Performi C f t P f

..w JagggggaagggJaJ

d& I timance & Innovatiomance & Innovatiomance & Innovatiomance & Innovatiomance & Innovatio& I ti

d .commoc.

ononononon



SkinFitContact: Trever Glavin(805) 322-7546 www.SkinFitusa.comDiscount: 15% off CODE: tcsd

Timex(800) 448-4639www.timexironman.comDiscount: 20% off through abovewebsite. CODE: Available on TCSDMember Discount web page.

Xterra Wetsuits Contact: Victoria du Roure(858) 565-9500Discount: 25% off CODE: Availableon TCSD Member Discount web page.

Zoot Sportswww.zootsports.com

Bikram Yoga Rancho Bernardowww.bikramyogarb.comDiscount: 50% off first class, 10%off retail and class packages (excluding food and beverage).

SPONSORS OF TCSD

Clothing with a purpose

WELLNESS

Race Reports: Mission Bay, continued

Mary BarryAge Group: F50-54My Triathlon Experiences

As I peddle around Fiesta Island,headwinds blowing hurricane force(or so it seems!) and not a singlecyclist in sight, I have a suddenmoment of clarity and say,

”What the heck am I doinghere?!”

I've tackled many sports overmy 52 years-from badminton toultrarunning-and nowtriathlons! I have alwayslooked up to triathletes withthe greatest amount of admi-ration, considering them theultimate in fitness. Yet, hereI am, trying to emulate afraction of their strengthand endurance, and admitting to myselfas I count down mylaps that this isindeed the toughestsport I've everattempted.

So what brings meout to cold, murkywaters, circling aroundbarren landscapes andtrudging cement roadsat 7:00 on a Saturday

morning? Easy-chal-lenge. I want to be able

to be moving horizontally as well as verticallyfar into my 60’s, 70’s and 80’s,

God willing. Iwant to beamong those whodon't use age asan excuse to plopdown in reclinerswatching sports onESPN when I canexperience it firsthand. Most of all, Iwant to feel thewarmth of the sun, thecoolness of the windand the taste of thesalty water as I push onto the finish of a raceand, eventually, the finishof my life's journey. I wantto smile and know I notonly stood at the side of the

road, waving and cheering thefinishers, but that I also wavedand cheered as I ran on my wayto the finish.

So, as I round the turn of mylast lap and mentally preparefor another lonely 3 mile run, Ianswer my question:

What am I doing here?Because, whether I'm first

or last, I can.

© Op

ix P

hoto

grap

hy

© Op

ix P

hoto

grap

hy

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!

20

FlexPowerContact: Kenneth Yun1562 Solano Ave. Berkeley, CA 94707(510) 527-9955 www.flexpower.comDiscount: 33% off. CODE: TRICLUB

Gordon & Weiss Vision InstituteContact: Cindy Haskell(858) 455-6800www.gordonweissvision.comDiscount: 5% for laser vision correction surgery, eye exams, glassesand contact lenses.

Rehab United Sports Medicine and Physical Therapy, Inc. 3959 Ruffin Rd., Ste. FSan Diego, CA 92123 (858) 279-5570www.rehabunited.comDiscount: 10% off services.

Function SmartContact: Gino Cinco(858) [email protected]

Vitality – Better Massage Inc.Contact: Barba Ferrero(760) 710-7730, (858) [email protected]: 20% off initial consultation

SPONSORS OF TCSD


spent running at a specific intensity the same.

(3) Increase the duration of the recovery peri-od for slower runners (or decrease the durationof the recovery period for faster runners) tomake the work-to-rest ratio the same.

So, if you stop training by mileage and starttraining by time, not only will you do theamount of training that’s right for you, you mayeven save some valuable time.

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

COACH’S CORNER, continued

11/31/10


NUTRITION

FRS healthy energyContact: Ryan Keck www.frs.comDiscount: 25% off with 5% revenueshare to the club CODE: TCSD (onlyfor online orders).

Fuel Factor NutritionContact: Kim Mueller(858) [email protected]: Refer to TCSD MemberDiscount web page.

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

Power Barwww.PowerBar.com

RunJunk.comContact: Robert Mitchell4901 Morena Blvd., Ste 323(619) 793-5877 [email protected]: Amounts varies throughoutthe year CODE: TCSD

SPONSORS OF TCSD


Ah yes, that check engine light on the dash.What does it mean? Does it mean costly repairs?Does it mean my gas cap is loose? Could it beall of the above?

The check engine light is your car’s way ofsaying “Hey!” just like your body when you aretraining for a long race and a muscle or jointstarts acting up. Your brain moni-tors your body and tells you theremay be a big problem or just backoff a little bit. The check enginelight is your car’s computer saying“Hey!” There could be a big prob-lem or just a minor issue.

Your vehicle has several comput-ers that control many things on your vehicle.The days of the “tune-up” are long gone and thecomputer has taken over! The computer moni-tors the ignition timing, the spark, the fuel andair intake, the emissions controls, and thetransmission shifting to make sure everything iswithin the proper specifications. If the vehiclegets too far off in the specifications, then thecomputer will try to make changes to keep yourcar operating smoothly. Your cars computerdoes this by periodically running several selfdiagnostic tests, often referred to as “moni-tors”, during particular driving conditions setforth by the manufacturer. When these tests arerun and the results don’t match preset specifi-cations, the computer will turn on the “checkengine” light and store a “fault code” in itsmemory. When this happens, you need to getthe vehicle checked out as soon as it’s conven-ient because in some cases, you can cause fur-ther damage driving a car in this condition, thuscosting you more money down the road inrepairs.

The first thing a repair shop will do is hook upa diagnostic scanner to your vehicle. This scan-ner will read any fault codes stored in your com-puter and display them for the mechanic to see.The mechanic must then decipher the code andsearch for any information on technical bul-letins and other technical data that may assist

in the deciphering and solving of this faultcode. One of the most common codes is a “LargeEvap Leak” code. This means the system hasdetected an unusually large drop in fuel tankvacuum which could be caused by either fuel orair. Most of the time, this is caused by a gas capnot being tightened all the way, (until you hear

at least one click), but it canalso mean leaks in other areasof the car which would need tobe tracked down using a combi-nation of more sophisticateddiagnostic equipment andmechanical expertise.

The next step is to fix theproblem causing the fault code and reset thecheck engine light, thus solving the problem.However, the problem is not really fixed untilthe car is driven through what is called a “drivecycle”, again the “monitors”, which is essential-ly a test drive that allows the computer to runa self test on all systems. This will assure thatthe check engine light won’t come on again.Then you have a clean bill of health.

So, get that check engine light checked out.Something simple like a loose gas cap doesn’tdo any further damage, but if you don’t get thecheck engine light off and assume it’s a gas cap,other problems may arise and you’ll never know.You’ll have multiple problems but you won’tknow because the check engine light is on.

Other problems could be things like a faultyoxygen sensor, which isn’t sensing the properamount of oxygen in the exhaust. This will sendan inaccurate reading to the computer. Thecomputer would then compensation by addingtoo much or too little air or fuel to the air/fuelmixture and your vehicle would run with toomuch gas or too much air. This condition couldlower your gas mileage costing you more in fuelcosts or, in the worst case, it can cause damageto your catalytic converter causing it to wearout well before it’s time, and that can be anexpensive repair.

HIT THE ROAD: My Car’s Check Engine Light Is On, What Does It Mean?

By Keith Benline of Robert’s Auto Service

You keep your body in top shape; you fuel it and take preventative measures to keep it goingstrong. You know instantly when something is off and take care of it as soon as possible.What about your car, drive to any races or workouts? Althought not directly related to thesport of triathlon, keeping your car in top shape is just as important. -Ed


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.

SPONSORS OF TCSD


PROFESSIONAL SERVICES

www..bx3.com/phil/tri/tricalc.asp

Great site for instant conversions: pace, mph, speed... etc for swim,bike and run.

Ingredients

4 wild-caught Pacific salmon fillets, skin on(about 6 oz each/1 1/2 lb total), skin on(See Note)

1 tablespoon extra virgin olive oil1 1/2 teaspoons New Mexico chile powder1/2 teaspoon ground cumin1/2 teaspoon grated organic lime zest1/4 teaspoon cayenne1/2 teaspoon salt1/4 teaspoon freshly ground black pepper4 ears fresh organic corn, shucked1/3 cup fresh organic lime juice,

plus 4 lime halves1/2 cup minced organic red onion1 organic serrano chile, minced2 teaspoons agave nectar1/4 cup chopped fresh cilantro

Directions

■ Rub the salmon fillets with 1 teaspoon ofthe olive oil. In a small bowl, combine 1 teaspoon chile powder, cumin, lime zest,cayenne, and salt and pepper to taste.Sprinkle evenly over the skinless side ofthe fillets.

■ Heat a grill to medium-high heat (you can hold your hand at grill level 2 to3 seconds). Oil the grill rack.

■ Rub the corn with the remaining 2 teaspoons olive oil and sprinkle with salt,pepper, and the remaining 1/2 teaspoonchile powder. Grill over medium-high heat,turning often, until browned and lightlyblistered in spots, 3 to 5 minutes. Transferto a plate to cool.

■ Reduce gas grill to medium heat (for acharcoal grill, coals will have reachedmedium heat after cooking corn). Placesalmon on grill skin side down, cover grill,and cook until browned and just cookedthrough, 9 to 11 minutes. Using a longspatula, transfer to plates. Squeeze a littlejuice from each lime half over each salmonfillet.

■ While salmon is cooking, cut corn kernelsfrom cobs. Place in a bowl. Add the limejuice, red onion, serrano chile, agave nectar, cilantro, and salt and pepper totaste. Toss to combine, spoon over thesalmon fillets, and serve.

Cooking Tip: To broil the salmon, preheatbroiler on high. Place salmon fillets on abroiler pan, skin side down, and broil 4–6inches from heat until browned and nearlycooked through, 8 to 10 minutes.

Nutritional FactsPer Serving: 276 calories (102 from fat); 11 g fat

(2 g sat); 57 mg cholesterol; 14 g carbohydrate;

29 g protein; 2 g fiber; 357 mg sodium

Grill corn, then grill salmon. While the salmon cooks, use the corn to make a smoky corn relish.Smart, fast, fresh summer cooking. Makes 4 servings Total preparation time: 30 minutes

MADE WITH KASHI®:

ON THE WEB

Chile-Lime Salmon with Grilled Corn Relish


Oak Hill SoftwareContact: John [email protected]

ProSource (Carpet and Flooring)Contact: Scott Parker760-650-5930www.prosourcefloors.comparkers66@yahoo.comDiscount: 40% off of carpet and 20%off of hard surface.

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

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

Competitor Magazinewww.competitor.com

www.FinishLine-Multisport.comContact: Kevin Koresky

SPONSORS OF TCSD

MEDIA

Racing Against the Mob, continuedthe restaurant. Someone rushed out of the pas-senger’s door, running towards me, and I recog-nized Luigi’s figure immediately. Never mindthat my stomach was filled with pasta andswimming in beer. The switch clicked on in myhead. With both the car and the runner pursu-

ing me, I went into race mode—the 500-meterwind sprint I had practiced so many times intraining. For the first time in the long day, I wasreally racing. And after one block, I knew Luigiwould lose twice that day.

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


HIT THE ROAD, continued

In conclusion, it is better to invest a little to get that check enginelight checked out than to put it off and assume it is something small.Get the check engine light cleared so you’ll be aware of any otherproblems that may arise, understanding that sometimes it can bemore than one error code causing the problem. This approach willsave you the most money and time in the long run.

Keith Benline is an ASE certified mechanic at Robert’s Auto Service.Robert’s Auto Service have been a Club sponsor for many years. Makesure you inquire about their latest promotions. Located right off of I-5 at 4630 Mission Bay Drive.

and hung on to the front pack for most of the swim although it didstring out pretty well. The bike started out OK, but I knew I did notfeel right early on. I cramped again on the bike about half waythrough what was a pretty fast bike course, with some rolling hills.By the time I was about 2 to 3K into the run, and the 90 degreeheat, I was done. I pushed it hard up front, to see how I wouldrespond. I cramped up even more. Then came the hills on the runthat no one really knew about. (USAT made it impossible to get alook at, or get any info re: the elevation profile of the run more thanfew weeks prior to the race.) Regardless, I was unprepared for a hilly,hot, humid run on so many levels at that point, I was reduced towalking. I thought about pulling out but figured I may as well juststumble in and finish. Nothing more to lose at this point, my seasonwas over.

All races for me, good or bad, are learning experiences, and Ilearned a lot from this one. Not really so much about my training,but more about the other things in life that you need to ensure gowell in order to support a good race. I take it as a positive experi-ence for sure, as I have become a better athlete and a better coachbecause of my experience there. It truly was exhilarating and excit-ing to be around so many top notch amateur as well as elite levelathletes. To even be included in such a field was an honor and agreat experience.

I remember when I finished my first triathlon early in 2004 (on mybrother’s 1981 baby blue-green aluminum Bianchi road bike) andlooked at the results. Probably just like you, the first thing I thoughtto myself was “well, you can do better that that!” Once you say thatto yourself, you’re in. Hooked. You just changed your life in a verypositive way. At that moment, I just wanted to race again … after Icould train some more, of course. So, when I got up off the groundin Alabama after waiting for the cramps, stomach issues, nausea anddizziness to subside, I eventually saw the results. You know what Isaid.

Race Reports: Age Group Championship, continued

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

tcsd newsletter 1110

Documents

tcsd conversation

tcsd contacts

race reports

race registrationarea

italian town

luigi pastore

tcsd elistssubscribe

board members