tcsd trinews april-may 2014

MAY CLUB MEETING

2014

TRIATHLON CLUB OF SAN DIEGO

The Voyage 1TCSD Events 3TCSD Contacts 4Board Members 4

Weekly Workout Calendar 5New Members 5TCSD Conversation 7Member Profile 10

7 Bike Tips for 1st Timers 16TCSD Kids 19Question of the Month 22

INSIDE THIS ISSUE

APRIL-MAY

TriNewsfew weeks after my father died, my moth-er asked me to come to the house and helpher go through his things. The task would

be painful, but I steeled myself to relive thememories I was certain it would evoke. I left myhusband and son at home so Momand I could shed our tearsalone as we decidedwhat to keep asmemento s ,what to giveaway, and whatto toss. It wouldbe diffi-cult tosort myfather’s belong-ings into three binslike that. His life meantso much more. He hadcalled our lives voyages, notjourneys, because the word jour-ney came from the Latin word for day. Avoyage could take a lifetime, with many portof calls along the way.

I had listened to my father’s philosophicalramblings for many years, especially when we ranand bicycled together, or drove to and from thepool. I was the one who got him started runningwhen I was a teen, and I introduced him totriathlons several years later when the bug torace really bit me. The racing bug never really gothim, but he enjoyed the three sports. “As long asI swim, bike, and run, I’m a triathlete,” he insist-

ed. He wasproud of the title.

Still, about once a year heannounced he needed a new t-shirt, which

was his way of telling me to find a race for usto get the shirt they gave partici-

pants. Years later, afterhis first heartattack, my dad

stopped runningand racing.

Content towalk, cycle easy

routes, and swimlaps, he claimed hewas still a triathlete.When he itched for anew t-shirt, we wentto a race where myhusband and I partici-

pated, and my dad workedas a volunteer. We planned

those races as family vacations,and always tagged on a few extra days

for camping, museums, or whatever elsethe area offered. Even when the races weren’t

memorable, the vacations were.Those memories tugged at me as I drove across

town to their house. My mother had startedgoing through shelves of files, magazines, andsouvenirs in his home office. She suggested Istart in his bedroom closet where he had storedboth clothes and several boxes of items.

By Barbara Javor

continued on page 6

Sunday, May 18thFeaturing

”THE MAN” DAVE SCOTT

Schedule: 3pm Setup

3:15pm Food4pm Announcements and Raffle

4:30pm Dave Scott andBob Babbitt

5:30 Autographs and Cleanup

Location: Rehab United (RU2)3323 Carmel Mtn Rd. San Diego, CA 92121

Refer to the Club’s website forcomplete/updated information.

A Tale o

f Fictio

n

By Barb

ara Jav

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A

Spanish Landing Park, San Diego • 6:35 amSpanish Landing Park, San Diego • 6:35 am

REGISTER AT:

www.KOZevents.com

DISTANCES:

INTERNATIONAL1K Swim, 30K Bike, 10K Run

SPRINT1/2K Swim, 20K Bike, 6K Run

INTERNATIONAL1K Swim, 30K Bike, 10K Run

SPRINT1/2K Swim, 20K Bike, 6K Run

Sunday, June 29, 2014

San DiegoInternational Triathlon

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$7500 minimum pro prize purse.$7500 minimum pro prize purse.

ININTNTTETERERNRNANATITIOIONONANALLININNT1K1K SwSwiwimimm

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APRIL-MAY 20142

WWW.TRICLUBSANDIEGO.ORG3

TuesdayMay 6th, 6pm

Attention Beginners! How fit do I have to be? Howlong do I have to train? Whatequipment do I need? What do I wear? Do I need a wetsuit?What kind of bike do I need? Can I do one on my mountainbike? How do I get started withmy swim training? What are good first time races? How canthe club help me?

HOW DO I GET STARTED?Get the answers to these ques-tions and more at TCSD’s Tri 101!The monthly talk is specificallydesigned to get you started inthe sport of triathlon, and ourgoal is to de-mystify triathlon,and remove the ’intimidation factor.’ All questions fair game.NON-MEMBERS WELCOME!

Location: The Triathlete Store14037 Midland Rd Poway, CA 92064(858) 842-4664map: http://tiny.cc/w3umsw

Contact:Questions or comments can besent to your beginner coaches [email protected].

Saturday May 17th, 6:30am

MAY TCSD MEETINGS, CLINICS, RACES & RIDES

MAY CLUB AQUATHLONLA JOLLA SHORES

INTRO TO TCSDAND FRIENDS

TuesdayMay 20th, 6pm

TRI 101

All dates and events subject to change.* Refer to the Club’s website/calendar for additional workouts and latest information.

Three century bike rides in threemonths. Join us for one or none,but if you do all three you’llreceive a shiny ”Beast Mode” trophy.

TCSD’s van will be used as theofficial SAG vehicle*. Volunteersare still needed as driver(s) andsupport.

Route Map:http://ridewithgps.com/routes/453954. Kearny Mesa to Alpine

Schedule:6:30am-7am Registration/head

count/instructions7am Wheels rollOnce we are all done (hopefullywell before sunset) go grabsomething to eat and drink.

Start Location: Rehab United, Kearny Mesa3959 Ruffin Road, Suite J San Diego, California 92123map: http://tiny.cc/v4pcfx

Full Details:Refer to Facebook event page,http://tiny.cc/kon7bx

* subject to availability

BEAST MODE CENTURY SERIES

Come find out what makes ourClub awesome!

Please join us for the latestand greatest on all things TCSD.This is a great opportunity tohear about all the Club has tooffer, learn the basics about the sport of triathlon, and gaintraining partners.

If you are new to the sport,or just new to the Club, thismeeting is for you! Non-mem-bers are welcome. No RSVP necessary. Bring/Invite afriend!

Free food and drinks will be provided.

Location: Nytro Multisport940 S. Coast Hwy 101 Encinitas, CA 92024(800) 697-8007 map: http://tiny.cc/6o8t3

Contact: Paula Munoz,[email protected] orJay Lewis, [email protected]

ThursdayMay 15th, 6pm

For members who have not hadthe chance to participate in ourAquathlons, it is a swim/runevent we hold once a month May through September.

The event consists of a 1000mopen ocean swim that starts infront of the Marine RoomRestaurant and heads north paral-leling the coast. After the swim,our 5k run course consists of twoloops down and back to theScripps Pier.

Follow that up with tons offood and you have the makingsfor a great evening.

Race Registration is Required!

1) Be prepareed to show proof ofmembership 2) Mandatory check-in on race day. Wristbands will bedistributed to volunteers and par-ticipants. 3) Online Registrationwill be capped.

Details: 4:30PM - Registration opens5:40PM - Course Talk6:00PM - Race Starts

Location: La Jolla Shores.Transition will be set up justsouth of Kellogg Park, right atthe end of Vallecitos, by thebathrooms and just south of themain Lifeguard Tower.

Contact:Please contact Jay Lewis,[email protected]

ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND

DETAILS. DATES, LOCATIONS, EVENTS, GUESTS ALL SUBJECT TO CHANGE.

4APRIL-MAY 2014

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

Membership & Renewal$75/year, $60 active military(w/active ID). Additional years available at discount.

TCSD membership (online) athttp://tiny.cc/v3xypw

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

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

Editor John Aspinall [email protected]

Newsletter Articles and IdeasPlease send to Dean Sprague at [email protected]/or John Aspinall at [email protected]

Contributing Writers:Barbara Javor, Thomas Ryan, Darrel Steele, and Craig Zelent

Apparel: Zoca Gear Hank Montrose [email protected] (908) 247-1145

Aquathlon Director Jay Lewis [email protected]

Beginner Coaches James Ismailoglu [email protected]

Dean Rosenberg [email protected]

Steve Tally [email protected]

Bike Case Rentals Bob Rosen [email protected]

Club Historian Ian Kelly [email protected]

Creative Team Arch & Christy Fuston [email protected]

Expo Director Deborah Jones [email protected]

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

Membership Director James Ismailoglu [email protected]

Newsletter Editor John Aspinall [email protected]

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

Race Director Jim Johnson [email protected]

Social Directors Bryan Diaz [email protected]

Amanda Scott [email protected]

Social Media Manager Kat Gunsur [email protected]

Sponsorship Director Cory Gasaway [email protected]

Swim Director Chris Costales [email protected]

Swim Director, Open Water Trevor King [email protected] (858) 717-1114

TCSD Cares Steve Tally [email protected]

Track Coach, UTC (Spring/Summer) Bill Gleason [email protected]

Track Coach, North County Mike Plumb [email protected]

Volunteer Director Dawn Copenhaver [email protected] (619) 867-2784

Youth Team Coach Judi Carbary [email protected]

Web Administrators John Hill [email protected]

Richard Reilly [email protected]

Roger Leszczynski

President Steven Banister [email protected]

Vice President Debbie Wittich [email protected]

Treasurer Mike Plumb [email protected]

Secretary Brian Maiorano [email protected]

Independent Directors John Hill [email protected]

Brian Long [email protected]

TCSD Board of Directors [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

5

Monday6:00 AM Ocean Swim, advanced/expert swimmers • Location: La Jolla Cove.

6:00 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

5:00 PM Ocean Swim in La Jolla • Location: La Jolla Shores.

7:30 PM JCC Swim Workout • Location: Jewish Community Center (JCC) in University City • Fee based.

Tuesday6:00 AM Pannikin Bike Ride • Location: Pannikin - 7467 Girard Ave., La Jolla.

6:00 AM Ocean Swim • Location: Carlsbad.

6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport, Liberty Station.

6:00 PM Track Workout in Carlsbad/North County, Coached session • Location: Carlsbad High School,Monroe St. and Chestnut Ave.

Wednesday6:00 AM Ocean Swim, advanced/expert swimmers • Location: La Jolla Cove.

6:00 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

6:00 PM Bike Workout in Central San Diego, Coached session • Location: varies, typically Fiesta Island.

7:30 PM JCC Swim Workout • Location: Jewish Community Center (JCC) in University City • Fee based.

Thursday6:00 AM Ocean Swim • Location: Carlsbad.

6:15 AM Pannikin Bike Ride • Location: Pannikin - 7467 Girard Ave., La Jolla.

6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport, Liberty Station.

Friday6:30 AM First light ocean Swim • Location: La Jolla Cove.

12:00 PM Swim workout • Location: Ventura Cove.

5:30 PM Ocean Swim in La Jolla • Location: La Jolla Cove.

Saturday

8:00 AM Bike Workout, Group Ride • Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.

8:00 AM Bike Workout, Group Ride • Location: Nytro Multisport, Encinitas.

Sunday2:30 PM Youth Triathlon Workout • Location: various • Contact coaches for details,

Judy Carbary, [email protected].

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

* Refer to the Club’s website/calendar for additional workouts and latest information. WWW.TRICLUBSANDIEGO.ORG

WELCOMENEW TCSDMEMBERSElisa AcostaZamar AkinsMatthew AllenDiana AndersonThomas AndersonAudrey AparriWendy AtkinsAngela BackFrans BaculiDwight BakerDaniel BarrPhilip BarryAshley BautistaLisa BeilkeDarryl BelarminoLianne BellClaudia BellasiIan BlackwoodTim BlackwoodDavid BloxomRicky BlumThomas BonhamJoe CampaGina CarettiChris CarterPhilip CastaldiTravis Champion-FritzChristian ChestnutRyan ChienSunshine Chrispeels Sylvain ColinJulia Collins MahonEvan ConstantourosJacqueline CraddockGreg DahlkeWalter DambkowskiGareth DaviesJohn DavisPavla DecoteauErica DickinsonRobert Dighello

continued on page 20

SWIM

BIK

E

RU

N

FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.

6APRIL-MAY 2014

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continued on page 7

He had kept all his race shirts together on ashelf. Some were ratty after two decades, butapparently he couldn’t part with them. I putthem aside, thinking I might choose one or twoto keep. A large shoebox labeled “The Voyage”sat on the shelf next to the shirts. I thoughtthis was where he stored his medals from theraces. I grabbed the box, surprised at how heavyit was, and carried it to the bed.

The medals weren’t inside it. Instead, it hadfour items—two old tube socks nearly filledwith coins, an envelope with a stack of bib num-bers from races, and a bound journal. I recog-nized the socks. They were the ones he worewhen we first started running. He wore them tohis first ten-kilometer race where the heel ofone sock tore open, and he developed a terribleblister. I smiled at the memory and his crudestitching to close the hole so he could retire thesocks as coin purses.

I emptied the coins from one of the socks onthe bed. Hundreds of pennies and a number ofother coins fell in the pile. Torn pieces of dollarbills joined the collection on the spread. Someof the pennies were unblemished, but manywere scarred and nearly unrecognizable. Thesecond sock contained a similar collection. Theywere his road pennies, the ones he collected onstreets, sidewalks, and parking lots during runsand rides. How many times did we have to stopso he could pick them up? I smiled, thoughtears welled and threatened to spill on thecoins. The collection likely represented overtwenty years’ accumulation. The pennies werelittle port of call along the way.

I lifted the neat stack of race bibs, eachlabeled in his handwriting with the name anddate of the race, and a short comment—“toohot,” “great day,” “flat tire,” “Amy’s best race.”I stared at that one. He didn’t comment abouthis race, but about mine. That’s what he wantedto remember about the day. Oh, Dad.

Finally, I removed the journal from the box.He had pasted a label, “The Voyage,” on thefront. On the first page he had written a note:“Whoever reads this training log knows it repre-sents many adventures on the voyage, but onlya few committed to paper and ink. They are theones I carry with me always.” I knew he wrotethose words for me, that I would find the diary

after he was gone. I turned to the second page.The first entry was dated on a spring day

when I was sixteen. “Amy invited me to run withher, which delights me to no end as the fatherof a teenager. She started running because shedoesn’t want fat legs.” I snorted a laugh. It wastrue. “I think she also wants her old man to stayin youthful shape. We’ll see how long this lasts.”

He wrote weekly entries at the beginning, andthen more occasionally as time went by. Hisentry for his first ten-kilometer race was telling:“Good race, bad socks. They’re going in thetrash.” They didn’t make it to the trash. Theywere full of pennies. After awhile, his entriesdescribed workouts only on exceptional days,races, and what was on his mind on our birth-days—his, my mom’s, mine, and eventually myhusband’s and my son’s. “I had a good three-mile run thinking about ….” “I don’t remembermuch about today’s 25-mile ride because I wasreminiscing about ….” The birthday entrieswere all upbeat.

Once he decided to give triathlon a go, hesavored it. “Being called a triathlete ranks rightup there with rocket scientist and brain surgeonin prestige,” he wrote, “but you don’t have to beas smart. Just be diligent in your honest effortto be fit.” “I saw the look of pride on Amy’s facetoday when my brother confessed he couldnever be a triathlete like me.” After my dad’sfirst heart attack, when the doctor told him toslow down, his attitude didn’t change much.“Not so fast, but just as steadfast. It has beenengrained in me as a triathlete.”

My mother’s voice startled me from the swirlof memories that lifted off the pages of thejournal. “You’re working in here so quietly. Iseverything okay?”

I showed her what I found in the box and readher some of the entries in the diary.

“You take all that with you. Buy somethingspecial with all those coins and then start yourown collection.”

“What about the journal? Don’t you want tokeep it?”

She shook her head. “I believe he wrote it foryou. Half the pages are still blank. Use it torecord your voyage. I’m sure that’s what hewould have wanted.”

We hugged, and that’s when the tears spilled.

THE VOYAGE, continued

Craig: What wasyour sports background before triathlon?Cory: I really didn’t have an extensive back-ground in sports. I grew up swimming in NewMexico State University’s youth program andwent to the New Mexico State equivalent ofchampionships as well as some InternationalDual meets with teams from Juarez, Mexico, butwas never very “decorated” as an athlete awardwise. I often joked that I DQ’d more races thanI won. I stopped swimming at about 10 yearsold and switched over to tennis. I played tennisand lettered in high school but I viewed tennisas something to do after school with my friendsand not really a serious pursuit. In reality, myevery waking minute of junior high and highschool was spent drumming. I would spend sev-eral hours a day playing, listening to Rush,working on that craft, etc. In college, I did a bitof intramural tennis (sometimes sober!), but

again it was mainly drumming in bands, march-ing band and drum and bugle corps.

How did you get started racing triathlons andwhat was your first triathlon like?

Cory: My wife, Carol, also a TCSD member whomI refer to as “my faster half”, and I met in col-lege at James Madison University and moved outto San Diego together in 1997. We lived here forabout 13 years, had our two daughters here andthen a job opportunity took us from San Diegoto Austin, TX. That was 2009. We got to Texas, Itook a look at my “new life” there and was veryhappy and excited with all aspects of my life...except my health. With a cross country move, afour year old and two month old baby,Information Technology job, and several help-ings of Austin Bar-B-Q, I found myself weighingabout 217 pounds and had no real plan to do

TCSD CONVERSATION WITH:By Craig Zelent ”

WWW.TRICLUBSANDIEGO.ORG

7

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Revolution Bike Shop235 S Highway 101 Solana Beach CA 92075revolutionbikeshop.com(858) 222-2453

The Triathlete Store14037 Midland Rd. Poway, CA 92064www.TheTriathleteStore.com(858) 842-4664Discount: 10% off CODE: Available on TCSD Member Discount web page.

SPONSORS OF TCSD

continued on page 8

I had the pleasure recently of

talking triathlon with the

TCSD's Director of

Sponsorships, Cory Gasaway.

I was thoroughly impressed

with how professionally Cory

handles his volunteer role

for the club which is criti-

cal for us to continue and

thrive. I’m sure you will

enjoy getting to know

this husband, father,

product manager, volun-

teer and Ironman Finisher.

continued on page 8

Cory Gasaway

Cory on the run at San Diego ITU, 2013

“

8

anything about it. So we just happened tomove into a neighborhood where within a fewblocks from our house lived quite a fewendurance athletes and several multi-timeIronman finishers and I thought, well thisseems pretty obvious. I know I can swim, Ithink I can bike, and I know I can run... orwalk. So I literally drovedown to Barnesand Noble anddid what every ITprofessional doeswhen they needto research some-thing... I boughta Triathlon forDummies book andregistered for the2010 Austin SprintTriathlon. I thendrove down thestreet to a sportsstore, bought a $110Schwinn bike andthought all the hardwork was done.

I approached the“training” as such anovice. I rememberrunning one day andhitting 3.1 miles andthinking “Ok, the run-ning part of the trainingis done.” Luckily, our neighbors helped withtips and I managed not to kill myself along theway. Austin is a great city in general, but itreally has an amazing triathlon community andbase. Those two facts, combined with friends

we had made in our neighborhood that racedand I was hooked. About a month later I signedup for my second triathlon, a 70.3... Obviously.Carol soon started doing them with me as welland we both were bit by the bug. It was aboutthis time that I realized we had just moved

away from the triathlon“Mecca” and had nevereven attempted or caredto do one when we livedhere. We planned onmaybe coming back toSan Diego one year for avacation and doing alocal race. Little did weknow we would be mov-ing back here in 2012as I was hired by myformer boss to return.The excitement ofbeing able to partici-pate in the greattriathlon scene wehave here was defi-nitely a big factor inour move.

Craig: You movedup to the Ironmandistance pretty fast.Which Ironman

races have youdone and how

did they go for you?

Cory: Ha! I don’t know that my plan was themost recommended but it worked for me. Afterhaving done a couple of 70.3’s and Olympic dis-tance races, myself, along with a good friend

CONVERSATION, continued

APRIL-MAY 2014

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Cory completing/finishing IM Arizona in 2013.

Club Triathlons, Race Discounts, Store Discounts, New Friends, Beginner

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APPAREL & EQUIPMENT

and training partner, just looked at each other one day and said“Let’s do Ironman Texas”. I remember registering and hoveringmy mouse on the “Submit” button while on the phone with hersaying “Are you sure? Did you click it yet? Do we really want todo this?”… because I was afraid I would register and then shewould not get registered in time and I would be stuck by myself.

IMTX itself was and is a great race. The venue is wonderful, thecrowds are exciting, and it was awesome. The race was ratheruneventful, mainly because I had a great coach who had reallydone a great job in preparing me for everything. The only storythat was interesting had to do with the swim. I am a pretty goodswimmer so I usually get towards the front and do well. While Iwas treading water before the swim, a guy kicked my ankle andI didn’t think anything about it but as soon as the cannon wentoff and I start swimming I felt something hitting my calf. I real-ized it was my timing chip. I had safety pinned it on but real-ized something was wrong so in the midst of the lovely mass ofhumanity that is an Ironman swim start, I quickly reached downand found that the strap holding the chip had ripped throughand the timing chip basically just slid off into my hand. I thinkI muttered a few colorful metaphors and remember thinking“dude, you are getting ready to get mauled if you don’t move it.”It was a no wetsuit swim, so I couldn’t shove it in my suit, so Isimply held the chip in my left hand and did a closed fist drillfor the 2.4 miles in my left hand. I still managed a 1:15 so I waspleased. I came out of the water yelling “Timing, Timing”; theygot me a new strap and I was on my way. I finished in 13:39,was able to hear Mike Reilly call out my name, had ChrissieWellington put my finisher medal on and I thought “This doesnot suck!” Next morning, we all had breakfast together and asmost first time Ironman finishers say afterwards “I am neverdoing that again...” and then as most first time Ironman finish-ers do six months later.... I signed up for Ironman Arizona.

Why was Ironman Arizona a better experience for you? Cory: Mainly for three reasons, the biggest of which was simplychanging my mindset. My goal at IMTX was simply to finish, butI set out on IMAZ with a mindset that I need to push myself andimprove. I made a goal early on to shave an hour off of my timefrom IMTX and started planning accordingly. I stopped focusingso much on solely letting data, running rates, HR zones, etc.,dictate my training/racing and instead started just trying tocompete and push myself. With so many races here during thesummer, the more I raced, the more I felt good about how I wasdoing and how I was feeling and I changed my mind from saying“You are going too fast, slow down and save it” to “You are goingfast, you are doing well, your training is working, keep it up.”Now I am not saying it is a good idea to stop monitoring all thatdata, but it is a balance and the technical guy in me had swungway too far to one side of the pendulum and balancing backhelped me.

The second reason was the course layout in Arizona. It is an



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awesome venue and the course sets up well forme. For example, the IMTX bike course is a oneloop... one 112 mile boring loop. No other wayto say it. You leave the main race area, race onchip sealed roads through farms and cow pas-tures and little to no crowds for 99% of theride. Your mind starts to wander. I had a greatnutrition plan worked out for the bike, hit theride, was doing great, got caught up in themoment of realizing I was actually doing anIronman, hit mile 80 and looked down and hadforgot to consume most of my nutrition. Whenyou forget that part, suddenly get back to T2 in90+ degrees, 80% humidity at 2:30PM inHouston to start a marathon you are in forsome suffering. IMAZ on the other hand is 3loops for the bike, all out and back so six equalsegments. It was so much easier for me to exe-cute my nutrition plan. I would ride out, hit theend of the leg, turn around, sit up, take mynutrition, then hammer down to the next turnaround, sit up, take nutrition in, hammer downetc. It also let me break up the ride in my mindmore easily. I could be struggling and say “Fourmiles until the turn around, then you got the

wind at your back”, which was

a huge motivator. This allowed me to break 6hours on the bike which was a goal and literal-ly finish 100% of my planned nutrition onschedule.

The last, in all honesty, was TCSD. The sched-uled workouts and rides each week that mem-bers get are incredible. I utilized several butthe main was Bill Gleason’s Tuesday NightVentura Cove swim. He is a great coach and thissession offered a great level of intensity andreal open water race condition training. As nar-row as the race lane is for IMAZ with that manypeople, I found it to be one of the more intenseswims starts I have ever done and Bill’s classhelped me handle it well which gave me a greatstart to the day. And although it goes withoutsaying, the members and friends I made andtrained with helped along the way.

All of these factors made IMAZ a great day forme. Allowed me to break my IMTX by just overan hour and more importantly had a great daywith a lot of TCSD members both racing along-side as well as cheering and volunteering alongthe way. For those that don’t know, TCSD wasthe TriClub Division Champion for IMAZ, and Iwas happy to have

10APRIL-MAY 2014

SKIP BLADEMember since: 2008Website: sladecoaching.com

MEMBER PROFILE

Age Group: M 55-59

Status: Married.

Occupation: Data/Project Manager;Triathlon Coach; and not to forget,husband and father.

Favorite local restaurant: I loveNative Foods in Encinitas.

When not training, I enjoy:Triathlon coaching, helping othersachieve their goals and succeedwith a smile on their faces.

Before I became a triathlete I was:A stay-at-home dad raising 2 sonsand doing the “domestic” stuff.

Who or what inspired you to starttriathlons? Like many older peo-ple, I saw Ironman on Wide Worldof Sports during the early 80s. Ithought that was the craziestthing and that I could never dosomething like that.

My first triathlon: Encinitas Sprintin 2007.

Pre and/or Post event ritual: Pre-race I like to get into a zoneor mindset that is focused on theevent and nothing else. Post-raceI’ve gotta have my O’Douls andsome salty potato chips or Frenchfries, preferably both.

Favorite event/tri: IM Texas because



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11

helped contribute to the team’s win.

Did I hear something about you and a subsandwich at IMAZ?Cory: Ha, yes well, as I was coming into theend of the bike I could not have been happier.I knew I was going to break 6 hours on thebike, knew the nutri-tion had gonewell and mystomach startedgrowling and I washungry for realfood. I had done alot of trainingblocks in the pastright after lunches atwork or with solidfood during long ridesoff and on and I couldtell I was really hungryfor real food. I cameinto T2 and the volun-teer said, “What can Iget you?” I said, “I needsome water without iceand any solid food youmight have.” He said, “Ihave pretzels, cookies orsub sandwiches.” I literallyremember the moment freezing,like a movie scene where carbreaks skid in the background.“You have sandwiches?” He said,“Yep, here” and handed me aTurkey sandwich. I ripped offeverything except the meet andbread, headed out of T2 and ranthe first mile gnawing on thissandwich. I remember hearingpeople cheering as I ran by say“Does that dude have a subsandwich???”. It became thisfunny story after the race anda race photographer evencaught me eating it in aphoto. Again, not recom-mending it for anyone elsebut it helped me that day for sure.

Your wife Carol has been very successful withher brief triathlon career. As a family, how doyou balance two adults training, racing, rais-

ing children, careers and relationships withfamily and friends?

Cory: Well anyone who has spent more than fiveminutes with me face to face knows that I amvery proud of my wife, Carol, and I have no

problem whatsoever talking abouther to anyone who will listen. I feellike Bob Babbitt sometimes talkingabout a pro he interviewed orsomething... But I am proud andshe is quiet and humble so I brag.In the last two years she hasdone 13 races (first overallfemale win, seven age groupwins, and last year she got onthe podium in every race shedid except one where she gotfourth, a week after a stingraysting from the La JollaShores.... sorry, I am brag-ging about her again aren’tI...). Also in the family isReagan (8) and Madison(4). If you have seen twogirls running around racefinish areas wearing tutusand trying to steal more

expo samples, that is mostlikely them.

We do getasked thisquestion byour friendsoften andwhile wedon’t have afailsafe plan,we have beenable to workout somethingthat seems towork for both ofus. Mainly, wehave the under-standing andacceptance thatwe don’t get totrain or race

together much at the same time/race. As aresult, we have to pick and choose our races


of it’s interesting freshwaterswim, flat-ish bike coursethrough beautiful farm countryand forest and run course withlots of spectators, and the heatand humidity.

Favorite segment (swim, bike orrun): I have a swimming back-ground from my teen years andlove the swim but I’ve grown tolove the bike.

PR/Best race (or any split time): 2011 IM AZ: 11:46; 2011 IM TX:3rd place in age group, 1 spotshy of Kona qualifying.

This year’s athletic goal: My onekey race in 2014 is the inauguralIM Chattanooga. I’ll be racing asa Team Challenge athlete, raisingfunds to kill Crohn’s and ulcera-tive colitis. Follow my journey athttp://tiny.cc/kwkcfx.

Can’t race without: my OrangeTeam Challenge Tri race top or myGot Guts wristband.

Most embarrassing or disastrousmoment: Less than a weekbefore my first IM I crashedturning right (due to a unnoticedflat tire) at an intersectionresulting in road rash, an uglypinky finger (now with a perma-nent bend), asphalt colored skin,stitches, and a slightly “gacked”bike. Fortunately no brokenbones. The urgent care nursesaid, “Oh, no way, you’re notgoing to be racing in a week.”My wife, seeing my agitation,told her to stop talking that waybecause I was going to race. My brother, on hearing what happened said, “Don’t screw it upnow!” I did finish my firstIronman a week later.

My equipment:

Wetsuit: ZootBike: Felt, 2008 B2Shoe: Hoka and Brooks

Equipment wish list: CarbonClinchers, powermeter, and aspare road bike that I can loanfor free to Team Challenge ath-letes who are getting intotriathlon.

MEMBER PROFILE,continued


Reagan, Cory and Madison at finish of 2013

CAF Triathlon Challenge in La Jolla, CA.

Carol and Cory Gasaway at the 2013 EnduranceLive Awards in Los Angeles, CA.


12

APRIL-MAY 2014

carefully and allow each of us time to preparefor our own “A” races. For example, last fall was“Cory time” so every weekend leading up toIMAZ, Carol simply knew that she was on kidduty and that I was going to be gone a lot. Iwould come home from a long ride/run, walkin, kiss her, and she would tag off and head outfor a run/bike/swim while I napped with thegirls. After IMAZ, that switched over to “Caroltime” for this year. She is doing Oceanside andhas USAT Nationals in Milwaukee later this year.The weekend mornings are hers and I do what Ican during the week and after she gets home toget my workouts in. I will do another Ironmandistance most likely next year and we willswitch back and forth as needed. But in gener-al we have a good balance of being completelyselfish and unselfish with each other’s timewhen needed.

But we also do our own kind of dates tospend quality time together. While many peoplewill get sitters on a Friday night for dinner anda movie, we have our babysitter show up to thehouse at 7am on a Saturday so we can go toGreat Western Loop with our friends. If she islucky, I might even throw in Chipotle for lunchafterwards. Spare no expense. It is also notuncommon for us to put the kids to bed, dimthe lights... and get out the trainers and ride

together through a True Detective or WalkingDead episode.

Also, we both agree that our kid’s come firstand that they will be our main focus always. Soour Mission Bay runs usually include Reaganand Madison leading us along the way on theirscooters or time at the pool will be Carol lapswimming while I swim with the girls and thentag off to get my swim in. This is the healthylifestyle we are trying to live and promote toour kids. Carol and I feel strongly about beingpositive role models to the girls and Carol’sincreased involvement with the TCSD Youth pro-gram is another way to help out as Reagan pre-pares for her first triathlon this year. By theway, Reagan did the Rock and Roll Kids onemile run last year in 7:30... am I braggingagain about my girls? Sorry.

How did the Director of Sponsorships positionfall in your lap? Cory: When we moved back to San Diego in2012, we had a lot of old friends that we werelooking forward to see again, but since we hadnever raced here, we knew nobody in thetriathlon community here in town. We knew ofthe club and had seen logos and kits at racesbefore in Texas, so we had a feeling we weregoing to be involved once we got here. Carolattended an Intro night with Paula Munoz and

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Jay Lewis and the next morning she signed usboth up. About a week later the email asking forapplicants for the Sponsorship Director camethrough the Yahoo group and I decided rightaway it would be a great way to quickly meet alot of people and become involved at a highlevel. I applied, and started in the positionabout a week later. Carol and I have met somany awesome people, both in the Club, as wellas local business owners, etc. It was a greatdecision, and one I don’t regret at all.

Everyone "in the know" recognizes you are theideal person to be Sponsorship Director. Whyhave you been such a good fit in this position? Cory: I appreciate the compliment and havebeen happy with the job I have been able to doso far but there is no way I would be able tokeep this going without the help of DaveMcMahon, the previous Sponsorship Director,the Board of Directors and especially SteveBanister. I certainly don’t operate in a vacuumand am sure Steve is happy when a day or twogoes by without a text from me.

As far as my fit in the role, in short it isbecause this is very similar to my “day job” thatI do for a living. I manage a team of productmanagers for Sony Network Entertainment, or asmost people probably know it by, the SonyPlayStation Network. My team is responsible forbuilding out many of the features anyone whouses a PlayStation or other Sony connecteddevice to access, buy, play etc. over theInternet. My definition of what product man-agement does is basically the “CEO” of a givenproduct. We are responsible for identifying whatthe customers want or need, how important it isto them, what they are willing to pay for it andhow we translate that into a product we can sellto the end consumer. I view that as no differentthan my role here for TCSD. While the club is a

“club”, it is also most definitely a business withmany of our own business partners, customersand “employees”. I use the term customer butonly because that is how I view it in my role forTCSD. The sponsors ARE my customers, and if Iand TCSD provide them a good product, withstrong customer service, then they will comeback again and again and will turn into a part-ner for years to come.

Like in any business, my job is to work withthe Board in supporting their initiatives for theyear, understand the budget constraints we areup against and put together a “product” thatnot only our sponsors are willing to “buy” butwill deliver either the cash or product that willmake our members happy. The membership TCSDhas, and more importantly, getting access to themembership for marketing purposes is some-thing that sponsors have valued significantly inthe past. So, we have to productize that in away we can maximize the benefit the club canreceive from a given sponsor while balancingthat with maximizing the return on investmenta sponsor will get for their advertising dollarswith us. That is why we have recently tried tomax out our advertising channels to help getour sponsors message out. We recently appoint-ed Kat Gunsur to Director of Social Media. Ican’t stress enough how phenomenal of a jobshe does keeping Twitter, Facebook, Instagram,Google+ updated with our sponsor’s message,promotional ads, etc. Sponsors see the activitywe have for TCSD and find real value in it. Wehave also offered up focus groups to sponsorswho want to try out new products and get directfeedback from their ideal customer demograph-ic, and have even helped introduce partnersfrom outside the area to local retailers in hopeof helping them establish direct retailers in San

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Diego County to get their product out. Just try-ing to squeeze out all of the possible value theclub can provide to the sponsors to make us themost attractive marketing option they have tothe triathlon community here in town. So far,so good.

What are the criteria we look for as a clubwhen we decide to partner with a sponsor? Cory: I try to focus on three main things:

1) Are they to be a good fitfor TCSD?

Going back to my previousanswer, we are trying toestablish ourselves as a goodinvestment for our customersbut there is a saying in busi-ness that the only thingworse than not having a cus-tomer is having a bad cus-tomer. For TCSD this mainlymeans that we need to makesure who we partner with, isa customer that not only isexcited to work with us, butone to whom we know wecan bring value to them.The last thing I want to do is sign up alarge sponsor who I know is not going to get areturn on their investment because of whatev-er factors. If I know we can’t help them andbring them value then I tell them so up frontthat it is not a good fit and explain why.Otherwise it only causes a strained businessrelationship, no parties are happy and most ofthe time leads to them simply not re-signing onas a sponsor which in the end is not worth itfor either party.

How do they balance to our current sponsors?Cory: 2) We have a huge, great list of long timeloyal sponsors. But obviously not all of thosesponsors are the only ones in their field. Thereis competition for every single one of our spon-sors out there and in a LOT of cases, those com-petitors would love to advertise with us, giveus discounts, anything to try and take a cus-tomer or two away from the competition. It isimperative that I look at the sponsors who are,and have been here when looking at new spon-

sors who are interested in signing on. Are theygoing to upset a long time sponsor who mightwalk away from TCSD? Are they selling some-thing direct that takes away sales from the bikeshops? These are just a few questions that Ihave to ask when talking with potential cus-tomers. The same thing goes when a shop whois not a sponsor says “Hey, you don’t have to doanything, I just want to give all your members15% off. Can I communicate that to your mem-

bers?” And 99% of the time

my answer is “No!” The reason goes right backto creating a product that is valuable. I thinkaccess to our members is valuable and oursponsors do to. We have to maintain a level ofexclusivity for our sponsors, otherwise itbecomes worthless and the sponsor paying toadvertise stops paying. So while I appreciatethe fact that many local shops want to give dis-counts to our members, in most cases wealready have a sponsor who is willing to givethe same discount and has already done morefor the club like giving us the money to buy thefood for meetings, give aways for the raffletable, or paying for the youth program.

Is the return on investment for TCSD worththe time and effort for the club? Cory: 3) I have talked a lot about the return onthe investment for our customers, but equallyimportant is the return for TCSD. Is the amountof time or demands from the customer worth

Reagan, Cory, Madison and Carol at the Nautica NYC Triathlon in 2011.

the value or benefits they provide TCSD and itsmembers. This not only means how much cash orproduct they are paying as part of their sponsor-ship, but also what time or special requests dowe need to work with. Again, this is a 100% vol-unteer run organization and most if not all of ushave full time jobs on the side. So all of ourtime is important and in some cases moreimportant than the benefit TCSD is getting froma sponsor. We have declined to sign or renewsponsors in the past based solely on this point.

So when I look at those three points, I canusually have a good feel on whether or not weshould pursue them and I do my best to get toan arrangement where all parties sign up andfeel that they got a great deal for their respec-tive parties.

What can our members do to help you asSponsorship Director?

Cory: This is a great question and there are aLOT of things that every single member can doeasily from their computer in the time it takesto read this interview.

Follow TCSD on twitter or Facebook! As I havestressed above our sponsors see those numbersand see the reach their message could have withour group. The higher the number, the greater

the reach, the more value we can sell them onwhen negotiating.

Brag to me about your purchases! Email me [email protected], facebook mes-sage me or tweet me @gasaway and tell mewhen you make purchases from our sponsors!Get a new bike from a bike store? Tell me. Get anew wetsuit? Tell me. Take some swim lessons?Tell me. I am serious. That is data that I needand can use when talking to sponsors. If I knowthat someone made a purchase for a certainamount and am negotiating with that sponsor,that is direct data that helps me in showingdirect sales value TCSD members are bringingthem. I can’t stress it enough how much ithelps.

Brag about our sponsors! Write a Yelp review,post on Facebook, tell a friend... and mentionyou are with TCSD. This gets back to sponsorsand just like when you make a big purchase andwant reassurance it was the right thing to do...so do our sponsors.

And as obvious as it sounds... Brag to yourfriends who are not in TCSD and renew your TCSDmembership every year.

Where do you see the future for sponsorship

15


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Many of us are looking at our calendars andplanning our first race for the season. Onceselected, we start laying out our training sched-ule; based on periodization we develop the bestplan to achieve our goals. Our effort over thenext months will be devoted to getting strongerand faster, however, some of our bike trainingeffort should be devoted to being a better, saferrider not just a faster rider.

Bike safety and bike handling skills are not anunusual topic and many good coaches spendsome time discussing these. But all too oftenwe forget that as with any skill, bike handlingis only learned with practice; practicing specif-ic drills is required to develop specific skills. Sohere are 7 areas that every triathlete should beaware of and spend some time practicing.

1. RUNNING WITH YOUR BIKERunning out of transition is not always as sim-ple as it should be. Often there are other com-petitors and gear between you and “bike-out.”Learning how to run with your bike can be sim-ple as long as several variables are considered.First, you need to decide where you will holdonto your bike, the handlebar or the seat. Thehandlebar provides for better control but putsyour legs close to the pedal which you can clipwith your foot. Running while holding on to the

seat takes practice to steer the bike, it takes asoft touch to keep your bike going straight andin a busy transition area that requires a lot ofdodging, this may not be practical.

Next, you need to decide if you’re runningwith your shoes on or do you have them alreadyclipped into your cleats? Running in your bikeshoes, with metal cleats on a wet surface offerslittle traction so a quick maneuver to avoid acrash could still end up with a spill. Havingyour shoes already clipped onto your bike canmake for a faster T-1 but that too takes prac-tice. If you want to mount like the pros, youneed to learn how to attach your shoes to thebike with rubber bands so your shoes and crankstays level to the ground or else you run therisk of knocking your shoe off or worse yourbike over. Of course, the safest way to exit thetransition area is to take your time and jog tothe bike-out exit.

2.MOUNTING YOUR BIKE

The bike mount area is often the worst place totry to mount your bike and start to ride. Thecongestion of other riders weaving and swerv-ing as they try to mount makes this an areawhere you need to be extra diligent. The firstitem you need to consider for safely mountingyour bike should be done well before the race

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even starts; making sure you’re in the right gear. Starting ina wrong gear can cause you to either spin to quickly throw-ing you off balance or prevent you from building up momen-tum both resulting in you having to swerve to stay upright.And, swerving is the last thing you want to do while mount-ing and starting to ride.

The best approach to mounting your bike is to set one footon one pedal, clip in as you can and push off, hard! Don’t tryto clip in the other side or put your feet in your shoes untilyou have built up enough momentum to stay upright andstraight. This may mean you will be riding for several yardsand pedal strokes before you’re fully clipped in. It can’t beover stated that you need to be able to mount your bikewithout swerving and practicing is the only way to refine thisskill.

3. STAY TO THE RIGHT AND HOLD YOUR LINEWhen being passed, it’s common to veer slightly; there’s atendency for all of us to look and lean towards a rider as theypass, causing us to veer towards them. This can be danger-ous especially when there are many other riders on the coursegoing different speeds. The variables involved with differentriders traveling at different speeds all trying to navigatearound each other can make for a complicated puzzle. Thebest way to avoid any extra complications is to stay as far tothe right as safe and to hold your line. Being predictable bykeeping in your lane will ensure those trying to pass yousafely can. This also means that when approaching a turn, ifyou’re on the outside or inside, stay to the outside or insidethrough the entire turn; if you start wide, stay wide and endwide.

One other skill that you need to develop is the ability tolook over your shoulder and see behind you without swerv-ing. Few of us are flexible enough to turn our heads withoutalso having to turn our shoulders; and turning your shoulderswhile holding onto the handlebar can make you swerve. Thereare several techniques that can help keep the bike straightwhile looking behind, but each requires practice. The key ele-ment is to pay attention and know that you will have to com-pensate somehow. • One technique is to breath out as you turn to look, using

your breath to remind you to compensate with your arms;allowing your arm opposite of the turn side to slightlyshorten and the other, on the side of the turn, to slightlyextend.

• Another technique that can be used when conditions aresafe is to move the hand opposite the side you’re turningcloser to the center of the handlebar and to release theother hand, on the side of the turn, to touch your thigh orhip. If looking to your left, you would move your righthand to the top of the handlebar and release your left hand

64

5APRIL-MAY 2014

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7 BIKE TIPS, continuedto touch your hip. Only use this techniquewhen it can be done safely.One easy way to check just how far you do

veer when looking is to find a straight stretch ofroad with a bike lane; I would recommend doingthis exercise when vehicle traffic is light and theroad is dry. Ride on the six inch wide paintedwhite line and practice looking over your shoul-ders. After looking back, look down and see howfar off the painted line you are. It may surpriseyou at first just how far from the line you endup.

4. NO DRAFTING (KNOW DRAFTING)

Drafting is illegal in almost any race any of uswill have the pleasure of participating in.Drafting behind another rider offers huge sav-ings in energy output. The rider behind canoften maintain the same speed as the rider infront while also reducing their effort by as muchas 35%. Because of this, as well as safety, draft-ing in all USAT sanctioned and most other racesis illegal. But, do you know the rules on draft-ing? There are a few simple rules that are usu-ally the same for all races, but always check withthe race director to confirm. The three mostbasic rules in simple language are:

• You must stay four (4) bike lengths behindthe rider in front

• You must overtake and pass within 15 sec-onds

• As soon as passed (their front wheel is aheadof yours), you must fall back to four bikelengths within one minute.

If you read these carefully you will understandthat as soon as another rider is an inch in frontof you, it becomes your responsibility to fallback four lengths behind them; and you may notpass them again until you have done so. Thismeans if a rider is attempting to pass you, youshould never speed up to get back ahead ofthem. This also means that it is very unsports-manlike to pass someone and then slow down; ifyou can’t maintain the speed you need to pass,stay behind!

5. NAVIGATING THE AID STATIONSAid stations can be dangerous if not approachedcarefully. For your safety and for everyone else’sit’s important that you decide well in advancewhat you plan to do. If you plan to slow or stopat the station, start moving to the right well in

advance. It’s a good idea to come out of youraero position, sit up on the bike and even givea hand signal that you are slowing down; hold-ing your left hand low and behind you with yourpalm facing back, or your fist against your lowerback are both universally understood signals forslowing.

If you are planning to ride through the aidstation and not stop, move to the left and makesure you’re paying close attention to any ridersahead of you; they may not have read this arti-cle.6. AVOIDING OBSTACLES, OR WHAT TO DO

WHEN YOU CAN’TEvery race comes with obstacles, gravel, potholes, speed bumps or a dropped water bottlespinning towards you; for this article I don’tconsider other riders obstacles, although theysometimes behave like them. Many of theseobstacles can be seen in advance. With suffi-cient time and line of sight, you should be ableto steer around most obstacles. But sometimeswe do come up on them quickly but with quickreflexes and some practiced skills, even the mostunanticipated obstacle will not cause you tocrash.

The first thing to remember when hitting orriding over an obstacle is to approach it asdirectly as possible. Whenever possible, youwant to avoid hitting an obstacle while leaningor in a turn. The next thing to remember is toprotect your front wheel. Your front wheel deter-mines where you are going, and you want thatto be where you intend. Small obstacles likerocks or even a water bottle can be quicklysteered around by making a quick turn andcounter turn of the handlebar. This needs to bepracticed starting at slower speeds but theintent of the drill is to ride up on an object andat the last moment turn the handlebar to onedirection and then quickly turn it to the other.In essence, your front wheel makes a quick “S”around the object. When you turn the handlebarin one direction, the first thing that your bodyand center of gravity does is moves in the oppo-site direction. This is why it’s important toquickly turn again in the other direction; allow-ing you to bring the bike back underneath you.There are other times when you just can’t avoid


19


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In case you missed any of our

events over the last month, here’s a

recap! We held an enjoyable go-at-

your-own-pace and distance bicycle

ride along the 56 bike path that

included our kids and their parents.

Before setting off, we discussed bike

safety and the rules of the road. It

was a great way to start out a Sunday

morning! Our open water swim clinic

at De Anza Cove was well attended by

kids of all ages. The water was warm

(relatively speaking) and jellyfish free.

We had so much fun, that we plan on hanging out and cooking some food

on the nearby grills after the next

swim. We also held a great

youth track workout at UCSD

that included team bracelet

making after. Toward the end of

the month, kids and their fami-

lies came together for a shoe fit

clinic and fun run. We wrapped

up the month with a Spring

Sprint preview and a potluck. As

you can tell, TCSD Kids has been

busy planning and holding some

really great family oriented

events. We hope you'll check out what's on tap for May

and come out for some fun, friends and cama-

raderie. You're sure to have a blast.

May workouts/events: (visit TCSD’s online calendar for details):

1 May - swim workout @ De Anza Cove

10 May - bike skills workout @ UTC

14 May - track workout @ UCSD

18 May - reverse triathlon @ SwimLabs

swiM

biKe

Run

TCSD KIDS:What Have We Been Up To?

7

20APRIL-MAY 2014

NEW TCSD MEMBERS,continued

Kelly DoyleEllie DragonettiKieu DuongJoel EhrlichValerie EkErin EliMithra EmamiJudith EmausMelinda EstradaZach FioccaBrian FisherTom FitchJohn FlaaSian FogdenJenifer FoleyWilliam FosterSteven FoxBrian FrananoOlga and Thomas FreedmanTrang FrenchBreann FullerChris GaluppoJenn GarnandJoshua GarrettReagan GasawayBlumenthal GenavieDebora GeradsAndressa GiacominiEvan GillSteven GintowtRussell GoganMarty GolightlyLeticia and Andres GomezRichard GraffWendy GreenGregory GunnDavid GuthmannJames HaaseSarah HackettBrandon HearnTimothy HenkelRyan Paul HernandezTodd Hitchcock


the obstacle. In that case, you can lift the frontwheel over the obstacle. This is done by firstlifting the weight off the saddle and onto thepedals. Shifting your weight to your pedalslowers your center of gravity, making you morestable. While doing this, you want to also shiftyour weight back and pull up on the handlebarmaking sure to keep them straight. And finallyyou want to keep your knees bent to use themas shock absorbers. If moving fast enough andwith practice, you can bunny hop over obsta-cles in essence lifting both wheels off theground long enough to clear the obstacle. Thisis a more advanced skill and needs to be prac-ticed often so that it can be executed almostinstinctively.

Riding over an obstacle or extended distanceof rough road should be tackled with the mind-set and position of a jockey. You want to relaxyour arms and shoulders while keeping a firmgrasp wide on the handlebar. Shift your weightoff the saddle and back to lighten the load ofthe front wheel. Keep your knees bent to letyour arms and legs absorb the bumps as a jock-ey does when they ride.

Loose dirt or gravel takes a slightly differentapproach which also needs to be practiced. Thekey to remember with loose dirt or gravel is if

it can’t be avoided, then the best course ofaction is not to do anything quickly. You wantto continue peddling with a consistent smoothstroke, keep the handlebar straight, don’t turnand as much as possible, lower and move yourcenter of gravity by scooting back on the sad-dle and shifting more of your weight to thepedals. If the gravel continues or you find your-self in loose dirt for a long distance, staystraight and let yourself slow gradually usingmostly your rear brake while continuing toapply force to the pedals. Sometimes it is saferto come to a complete stop then trying to turnout of soft dirt.

7. HAVE FUNUnless you are fast enough to race with thepros, you aren’t going to make a living doingthis. Realizing this takes the pressure off,allowing you to relax and enjoy the race. Yes,you want to race hard, do your best and testyourself to see how fast you can go. But, moreimportantly, you should remember to enjoy theprocess and the event. Treating each race tooseriously will eventually lead to burn-out. Takethe long view and turn the gains you’ve madeinto a new way of life that you sustain with ahealthy approach for a lifetime.

7 BIKE TIPS, continued


with the TCSD? Cory: The main goal this year for the club, in myopinion, is to move fully to a 5013c. We arecurrently a different type of non-profit whichallows to be exempt from taxes, but prohibitsus from accessing a lot of the larger corpora-tion’s charitable funds as well as governmentgrant programs. In our current state, companiescan write off their donations/sponsorships tous as marketing expenses, however in largercorporations, there are separate budgets forcorporate giving than there are for marketingand the corporate giving process is much moredocumented. Once we switch to a 5013c, wewill be able to apply for grants aimed at edu-cating and promoting healthy lifestyles as wellas target some of the larger corporations intown for larger scale donations to help our pro-grams such as Youth or Beginner education pro-

grams grow and flourish. This in turn allows usto be less cash focused with our smaller spon-sors who are trying to grow their business andcan rely on those partners for product onlydonations to get their brand/message out tothe club.

We have a great balance of sponsors them-selves that will probably remain about thesame, but our focus to really take the club tothe next level financially is to move to 5013c.It won’t be fast, but I think it is the directionthe club needs to go.

What is your favorite benefit of TCSD member-ship?Cory: The free burritos at meetings! Ok, wellmaybe just the meetings in general. It is just anincredible opportunity for triathlon geeks likemyself. When you think about it, tell me where

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21



Philip HuHayes HuffManya HultDavid HuntKathrynJohnsonPastor Jeff KeckRobert KellyTinh KhuongBrian KoThaddeus KousserAnnette LahmSalvador LancasterRobert LaneMorgon LatimoreDennis LazagaOndrya LeavittStacey LeiberStephanie LeifLouis LeoneBrian LewisTarge LoydJeff LylesStephane MajorRhonda MartinPeter MartinezJames McCandlessPatricia McGovernCynthia McGovernSpencer McVeighEthan McVeighKelly McWhorterSarah MindickNicole MoerschDavid MollerPeter MyersJame NolanKate O’DonnellDarren O’HareCynthia ObadiaTrevor OutmanJoseph PaceMatt Palumbo

else in the entire world youcould show up, get fed, maybewin a helmet or $100 gift cer-tificate and THEN see BobBabbitt in person interview theathletes we have had. Whenyou just look at the people wehave had in past 14months???? Pete Jacobs, AndyPotts, Luke McKenzie (oh bythe way, let’s just rent out LaPaloma Theatre and show theKona broadcast a week early),Javier Gomez, Rinny and T.O,Michellie Jones, AlistairBrownlee, Taylor Phinney, LynnCox... and for under $100 ayear? It is just crazy to me, butI’ll take it.

What are your future triathlongoals?

Cory: This year is focusing onrunning and allowing Carol totake a couple big swings at herraces. I will do the ChallengedAthletes Foundation Triathlonagain and probably HITS LakeHavasu Half Ironman and a fewsprints here and there duringthe summer. I will do anotherfull next year. HopefullyChallenge Roth if I can get in,otherwise IMAZ where I willshoot to break 12 hours. And ifI am crazy enough I might tryto race Carol and beat her atsome point.

Cory, thank you very much forsharing your story with us.Your family is blessed to haveyou as their #1 cheerleaderand the TCSD is blessed tohave you working so hard tobenefit us all. Good luck withall that you do!Craig Zelent is a USA TriathlonLevel 1 Certified Coach. Craig canbe reached at (760) 214-0055 or [email protected].

B

APRIL-MAY 201422



Angela PanfiliElide PantoliMichael ParkerKatie PatrizioDavid PeckKristine PlattEdward PowerKelly QuinnMark RaffelAmy and Ian RappaportRobert ReevesHenry ReinosoAdam and Violet RenickMichael RichardsonWoodbury RolandFlorencia RomelczykBruce RosaBrock RoverudKelly ScheuflerCole SchmelzerMark ShepanskiMary ShvodianKatie SieversJesse SlettelandJason SmithEdward SnareLaurie SovichAnn SpauldingEric StayerBrittany SteersElizabeth StephensonWill StoutHolly StroschineNicole SwisherEmily TaylorGrant ThiemTim TinkerIsmael TiradoMakoto ToneriHailey and Makena TopolovacTopolovacTony TosonKearny Tse

NEW TCSD MEMBERS,continued QUESTIONOF THE MONTH:

What Option Would You Choose?

Compiled by Thomas Ryan

?

AWin all your local races in Southern California for three years.

Train for three years without racing and win Ironman 70.3World Championships in your Age Group.

B —Tony Berg

Interesting question..

I am musing it over and have a couple thoughts

A Being 68 years old, if I won (1st place overall of course) all local races for three years I would be declared the World Masters Triathlete of all time–SWEET!! very tempting

C Since I am already two years into multiple surgeries and have one more surgery togo–three years is NOTHING! Hell, I have already done 299 Triathlons. Let’s not be obsessive! Give me the $30,000 cash (small unmarked bills-please do not file a 1099 with the IRS)

B Can I combine this with C? They seem to go hand in hand. Since I am asking for a compromise, can you switch the 70.3 World Champs to Olympic Distance Worlds? As anyrational thinker knows–“Longer” is not necessarily better, no matter what World TriathlonCorp wants us to believe.

No racing for three years is torture and the money wouldhave to be much much more. :) — Mendy Mattingly

A - absolutely! My ego needs far more frequent stroking. —Darrell Steele

First of all, if I did not race for three years I would save at least $30,000so the net gain on that one would be $60,000+ :)A Win all the local races for three years.I don’t think I can go for three years without racing so option B and C are both out.” — TCSD Skate

Have to race every so often, so that knocks out B and C. Only choice is to select A. C would be more tempting if you added a zero or two. — Bruce Paddy

Definitely Option A. Three years without a race would put mein an asylum. — Chad Kunde

48 votes cast

27 votes cast

CNONE


Thomas UtechJon ValdezJohn VallasJenna Van CleveNiels Vande CasteeleJack VandenbrinkShannon VitaleJustin WaldronJennifer WalkerMaren and William WattsCarrie WaymelJohn WeeksAshley WelchJonathan WillickMark WisnoskyRob WoodbyrneRebecca Ziemer


Best advice: Race with a joyfulattitude and have gratitude inyour heart. Smile often andthank the volunteers!

Favorite Thing(s) About TCSD: I have met some nice, funpeople in the Club, especiallywhen I was helping with thebeginner open water swims. Ihave also felt the generosity ofothers who have sold me usedwetsuits and even a bike at alow price so I could use themas free loaners to TeamChallenge members. Thosefolks are simply awesome!

MEMBER PROFILE,continued

D Being able to train for one hour a day for three years without my wife complainingabout my training schedule :)

Then one minute later... I changed my reasoning.

Or better yet. D Staying healthy and injury free for three years. I actually don't mindthe complaining :) — Philip Cheung

None.

Winning really isn't important to me but improving and of course keepingmy weight in control and staying healthy are the most important pieces.

Now, I can’t lie and would love to earn a spot to do Kona. But will live without going there too. — Richard Reilly

$30K will buy the most excellent equipment for “three yearsfrom now”. —Kent Campbell

Get paid $30,000 cash and not race for three years.

OK, if I have to pick one then personally I would choose B but only because the money from C is not enough. If you can get some additional “sponsorship”dollars (I know there are those out there who would gladly pay for me to NOT show up) then I might go for it” — Gurujan Dourson

39 votes cast

We are always looking for race reports. Share your latest experience, your first or 500th

event. No two races are the same. Stories need not be just about triathlons, they can

include running, cycling and/or whatever you think other club members september find

interesting. Without content, this newsletter will end up being just ads and that is no fun.

Submission date is the 17th

of each month for the following

month’s publication and should include photos whenever possible. Any questions on the

submission process, please contact the publisher or editor for complete details. See page

four for contact/submission info.

ARTICLES WANTED:

Share Your Race Report or Adventure(s)

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

tcsd trinews april-may 2014

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