tcsd trinews- january 2013

he first time Jake saw me, he gave me afew quick glances before he simply stared.

He had brought his old ten-speed bike intothe shop early Saturday morning to have itcleaned and tuned. Late in the afternoon hereturned to pick up the bike. He spoke tothe guy at thecash registerwhile pointingat me. The clerksmiled and said I wasa good match for Jake.He approached me.“Well, let’s do it,” he saidwith a smile. The next morning we tookour first bike ride together.

He was out of shape for cycling, so ourinitial outings were short and unchalleng-ing. Winter was turning to spring, and withthe longer days we took longer rides, ventur-ing from the flat pathways to gentle hills. Webegan leaving town, past the suburbs, and ontothe rural roadways that wound through thefoothills. One Saturday morning after climbing aridge east of town, Jake rode hell-bent down thecurvy grade, past five-acre spreads on both sidesof the road. He didn’t see the car backing up tooquickly from a driveway as he pedaled around asharp curve. He swerved and screamed, and thedriver jammed on his brakes, but Jake couldn’tavoid the collision. He flew off the bike, slidacross the road, and stopped when his head hitthe curb—not hard, but it made an audibleclunk.

I stayed withJake all the way to the emer-gency room where the doctors andnurses said I had saved his life. I had bare-ly a scratch while Jake sustained broken bones,

deep cuts and scrapes, and terri-ble bruising. Heremained in thehospital severaldays, and I didn’t

leave his roomuntil he wenthome.

The car’s driv-er denied fault,

and Jake pressedcharges. When his

lawyer pleaded thecase in court, she laud-

ed me for saving his life inspite of the driver’s reckless driving. Her

words turned me into some kind of hero. Jakewon the case, and received more than enoughmoney in the settlement to replace his mangledten-speed and cover all the medical bills.

After settling the lawsuit, Jake started a newa physical therapy program with a therapistnamed Marilyn. She trained him on a stationarybike, and encouraged him to buy a new bike andget back on the roads when he was ready. Shewas an avid triathlete, and she convinced him tobuy a light-weight road bike, expensive shoeswith cleats, and a fancy-schmancy helmet with

JANUARYCLUB MEETING

TBD

2013

TRIATHLON CLUB OF SAN DIEGO

Riding with Jake 1TCSD Events 3TCSD Contacts 4Board Members 4Volunteer Committee 4

Weekly Workout Calendar 5New Members 5Member Profile 6Nutrition Quick Tip 6, 21

TCSD Conversation 7Race Report 12Coach’s Corner 16

INSIDE THIS ISSUE

JANUARY

TriNews

Check the club’s website oryahoo group forum for the

latest information.

continued on page 18

By Barbara Javor

A Tale of Fiction

JANUARY 20132

WWW.TRICLUBSANDIEGO.ORG3

ThursdayJanuary 24th, 6:00pmThursday

January 17th, 6:00pm

TCSD TRI 101

How fit do I have to be? Howlong do I have to train? Whatequipment do I need? What do Iwear? Do I need a wetsuit? Whatkind of bike do I need? Can I doone on my mountain bike? Howdo I get started with my swimtraining? What are good first timeraces? How can the club help me?

HOW DO I GET STARTED?Get the answers to these

questions and more at the monthly TCSD Tri 101. All ques-tions fair game. The monthly talkis specifically designed to get youstarted in the sport of triathlon,and our goal is to de-mystifytriathlon, and remove the ‘intimidation factor.’

NON-MEMBERS WELCOME! Bring that friend or relative!

Location:Nytro Multisport940 S. Coast Hwy 101 Encinitas, CA 92024760-632-0006 www.nytro.commap: http://tiny.cc/6o8t3

Contact:Questions/comments addressed [email protected].

Refer to TCSD’s website calender for date and time

ThrusdayJanuary 17th, 6:30pm

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.

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. Be ready fora few moderate climbs on thefirst half of the ride; beginnersneed hills too! Total distancefor the ride is 18 miles.

Scott and Mary Christensen willbe your leaders and are promis-ing a fun-filled morning.

Helmets are MANDATORY.

Schedule of Events:Bike Q&A: 8:00amWheels Roll: 8:30am

Meet up Location:Parking lot of California Bank and Trust11752 El Camino Realmap: http://tiny.cc/75zgc

Contact:Scott and Mary [email protected]

JANUARY TCSD MEETINGS, CLINICS, RACES & RIDES

REAL BEGINNERS’ BIKE RIDE

Come mingle with fellow TCSD-ers,discuss your race 2013 season andstrategies. Or just stop by for adrink and blow off some steam

Located in Bay Park, just minutes from Mission Bay TheOffshore Tavern is a blend ofocean ambiance with a relaxeddining experience! With a vastwine selection, 16 draft selec-tions, and covered patio it’s theperfect place to get away for ameal and an adult beverage.

Location: Offshore Tavern and Grill2253 Morena Boulevard San Diego, CA 92110map: http://tiny.cc/00erpw

Contact:Amanda Scott, [email protected] orBryan Diaz, [email protected]

TCSD SOCIAL

INTRO TO TCSD ANDFRIENDS

Are you interested in learningmore about the Tri Club of San Diego, meeting new people,making new friends, and generallyhaving an awesome time? If so,this is your event.

This is a great opportunity tonetwork, gain training partners,and learn the basics about thesport of triathlon! We will giveyou the inside scoop and answerall your questions about TCSD.

Food and beverages will beoffered. Non-members are wel-come, no RSVP necessary!

Location: BikeBling333 East Grand AveEscondido, CA 92025(760) 317-5450map: http://tiny.cc/x7urew

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

4JANUARY 2013

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.

Membership is now done onlinehttp://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

Substitute Editor Lisa [email protected]

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

Contributing Writers:Charles Howe, Barbara Javor, Dean Sprague and Craig Zelent

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

Aquathlon Director Brian Long [email protected]

Beginner Coaches Scott & Mary Christensen [email protected] Rosenberg [email protected] Tally [email protected]

Bike Case Rentals Bob Rosen [email protected]

Club Historian Ian Kelly [email protected]

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Deborah Wittich [email protected]

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

Ironman Coaches Mike Drury Liam Thier [email protected]

ITU-San Diego Volunteer Director Deborah Jones [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor John Aspinall [email protected]

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

Open Water Safety Officer

Race Directors Sean Collins [email protected]

Social Directors Bryan Diaz [email protected] Scott [email protected]

Sponsorship Director Cory Gasaway [email protected]

Swim Director Erin Hunter [email protected]

Swim Director, Solana B & G Club John Hill [email protected]

Swim Director, Open Water Thomas Johnson [email protected]

TCSD Cares Steve Tally [email protected]

Track Coach, UTC Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Track Coach, Winter Tom Piszkin [email protected]

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

Youth Team Coach Judi Carbary [email protected] Administrators John Hill [email protected]

Richard Reilly [email protected] Leszczynski

TCSD Board of Directors [email protected]

President Steven Banister [email protected]

Vice President Brian Wrona [email protected]

Treasurer Mike Plumb [email protected]

Secretary Brian Maiorano [email protected]

Independent Directors John Hill [email protected]

Brian Long [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

SHOW OFF YOUR TCSD

Spirit!Send your “TCSD Spirit” image(s) to [email protected]

to be considered for the club’s website and/or newsletter.

What is TCSD Spirit? Any TCSD branded itemshown in a unique location, setting or way.

5

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

5:45 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

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

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

Tuesday6:15 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.

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

7:30 PM Master’s Swim • Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr,

Solana Beach • Fee based.

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

5:30 PM Mountain Bike Ride (Advanced), Year round • Location: Various, Penasquitos Canyonside Park

(east parking lot). Contact: Dave Krosch, [email protected] to be on mailing list.

5:45 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

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

6:00 PM Track Workout at UCSD track, Coached session • Location: UCSD campus.

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

Thursday6:30 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.

5:45 PM Beginner Open Water Swim • Location: Ventura or De Anza Cove in Mission Bay.

7:30 PM Master’s Swim • Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr.,

Solana Beach • Fee based.

Friday6:30 AM First Light Ocean Swim, advanced/expert swimmers • Location: La Jolla Cove.

Saturday8:00 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.

3:00 PM Youth Triathlon Workout-Chula Vista • 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 TCSD MEMBERS

Lissa Balotro

Jim Bookout

Brendan Bradley

Joanna Cappeto

Basil Coronado

Simon Craig

Kelsey Fairbanks

Adam Ferrero

Todd Foos

Kathryn Giblin

Sharyl Grayson

Thanhlan Jeter

Kim Kelly

Lily Kordic

Craig MacCullough

Sebastian Markmiller

Mickey Maynard

Felipe Maytorena

Erin McGinnis

Maggie Merritt

Emily Ming

Victor Reyes

Thomas Ryan

Lorraine Ryglewicz

Susan Shaw

Justin Stuart

Gene Tran

continued on page 7

DANA FRIEHAUFMember since: 2011

MEMBER PROFILE

Age Group: F50-54,

Status: Married.

Occupation: Civil Engineer

When not training, I enjoy:Relaxing... currently watchingreruns of Downton Abby - can’twait for Season 3.

Favorite Place to Eat: En Fuego inDel Mar. Taco Tuesdays!

Before I became a triathlete I was: A runner who always seemedinjured.

Who or what inspired you to starttriathlons? Love to cross train -helps avoid injuries.

My first triathlon: Danskin SprintTriathlon in La Quinta (2011).

Favorite event/tri: San DiegoTriathlon Classic (Sprint); beautifulcourse, well organized, great volunteers, and I placed first in my age group!

Favorite segment (swim, bike orrun): Run.

PR/Best race (or any split time): Desert Tri-Sprint, it’s nice and flatand I had a decent run time foronce. Split was 19:49.

Can’t race without: Equipment check-list and transition backpack tokeep me organized.

[email protected]

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FitForPower: The most comprehensive bike fit available!

Call or email today to set up your FitForPower Session.

Visit www.PedPowerPerformLab.com

A FitForPower Session is one of the most cost effective ways to

improve performance, comfort and prevent injury!

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6JANUARY 2013

NUTRITION QUICK TIP: Refuel as Needed During Exercise

■ Exercise Lasting Less Than 1 Hour

Carbohydrate intake during exercise is not

required to fuel your performance. However, a

sports drink with carbs and sodium (e.g.,

Ironman Restore sports drink mix) can help you

hydrate more effectively.

■ Exercise Lasting 1–2 Hours

Consume 30–60g of carbs during each hour of

exercise, to help boost performance and extend

endurance (Ironman Perform sports drink,

PowerBar Energy Gels, PowerBar Performance

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Consume 45–90g of a 2:1 blend of glucose and

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delivery to muscles and extend endurance.

C2MAX is found in Ironman Perform sports

drink, PowerBar Energy Gels, PowerBar

Performance Energy bars, PowerBar Energy

Bites, and PowerBar Energy Blasts gel filled

chews.

All Saddles

Craig: What was your athleticbackground before you got involved in triathlon?

Gerry: Prior to being involved in the sport oftriathlon, I was an avid golfer and runner. In myearlier days, I played a lot of baseball, both inhigh school and later in a lot of fast pitch soft-ball leagues. I also did a lot of running. My run-ning consisted mostly of marathons back in the70’s while I was residing in Hawaii. My very firstmarathon was the Maui Marathon in 1977. Thatsame year I also did the Big Island Marathon andHonolulu Marathon. Then in the 80’s when 10k’sgot popular I primarily focused on those racessince running marathons was very hard on mybody. I did a little cycling here in San Diego inthe early 2000’s but pretty much limited it toweekend riding.

Craig: What inspired you to become a triath-lete?

Gerry: I started doing triathlons because I

wanted to have a new challenge. OnJanuary first 2008, I was thinking aboutgoals for the year and decided to do atriathlon. I have always been open tounique challenges having done sky div-ing and Outward Bound. So, I attend-ed a Steve Tally session on Triathlon101 at B&L in Feb 2008, and again inMarch 2008. I went two timesbecause I wanted to make sure Ilearned as much as possible fromSteve. Steve commented about mebeing there the second time and I

told him I couldn’t believe how easy he madeit sound. He got a big kick out of that and Steveand I have been good friends ever since thatevening. That’s when I decided on Mission Bay.

Craig: What was that first triathlon like for you?

Gerry: My first race was really quite an experi-ence. Dee went with me and I made my first bigmistake. I arrived so early that we sat in theparking lot for an hour waiting for the transitionarea to open up. I think that’s when Dee decid-ed she would not go to any more races. I alsohad a good friend from my former company comewatch. He had done several Ironmans, includingKona, so I was really happy to see him. I wasworried about the swim, but it was uneventful.The bike went great but I struggled on the run.I was passed by the two eventual first and sec-ond place finishers. Actually, I finished last, butit was also third, so I got on the podium in my

TCSD CONVERSATION WITH:By Craig Zelent ”

WWW.TRICLUBSANDIEGO.ORG

7

continued on page 8

Gerry Forman“I had the pleasure recently of talking triathlon with TCSDmember Gerry Forman. Gerry won his age group at Ironman

Arizona last NOvember, but he is so much more than just a great triathlete. Read on and

you’ll see what I mean.

MEMBER PROFILE, continued

Most embarrassing or disastrousmoment: In my first triathlon,my T1 time was close to fiveminutes - I was so unorganized!

Best advice: Avoid over training,you want to make sure you'rehealthy and happy at the startline!

My equipment:Wetsuit: Zoot (full) Neosport

(sleeveless)

Bike: Specialized Ruby Road Bike

Shoe: Asics

Equipment Wish List: Knees of a20-year old! Alright, not goingto happen, so... triathlon racingcycling and running shoes.

Favorite Thing(s) About TCSD: The advice and clinics forbeginners. The open water swim clinic at Mission Bay thissummer was the best and I participated in every beginnerclub race. All the coaches are so knowledgeable and helpful.

Gerry’s fist “race”, TCSD beginner’s race on Coronado.

8

first race! Bob Palmatier was first and Bill Haines finished second.I recall seeing their ages on their calves as they passed and wasreally ticked off at myself, andswore to improve my running forthe future. I see Bob and Billoften and have really benefittedfrom their encouragement andfriendship.

Craig: What are your thoughtsabout the TCSD volunteercoaches?

Gerry: I believe the TCSD vol-unteer coaches are fantastic!The amount of time theycommit, along with such ahigh level of expertise istruly amazing. I did notknow how to swim morethan 25 yards, so I startedgoing to the JCC twice aweek. It was really a strug-

gle. Rachel and Chad were very patient with me and I made somegood progress. The best thing about the JCC was being able tostand up in the shallow end when I got tired during each lap. Ialso met Hank Montrose there and he later sold me my first (and

only) Tri bike, a LOOK 576. I then start-ed attending thebeginner swims atGlorietta Bay andDeAnza Cove andreceived great instruc-tion from JonathanJefferson and SteveKoci. They really helpedme gain speed and con-fidence in using a wet-suit. They also conduct-ed several transitionclinics which were veryhelpful.

I received great cyclingcoaching from Andy

CONVERSATION, continued

JANUARY 2013

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Concors. His weekly sessions were fantastic. Soyou can readily see that I used many of thegreat resources offered by TCSD. I owe a lot tothe beginner coaches. In addition to the begin-ner coaches, we are so fortunate to have othertop local coaches lend their time on a weeklybasis. All the swim coaches at the JCC, theThursday beginner swim coaches, the trackcoaches (Mike Plumb, Jim Vance and TomPiszkin) and the advanced swims led by Jim andBill at Ventura Cove. Julie Dunkle leads a Fridaymorning swim and all the coastal beach swimsevery day of the week led by our wonderful vol-unteer swimmers. Wow, are we lucky or what!? Ialso want to thank all of our many volunteersand sponsors. I have not volunteered enoughthese past two years and I will change thatgoing forward.

Craig: How has your life improved since youbecame a triathlete?

Craig: My life has improved significantly sinceI’ve been doing triathlons. I’ve been blessedwith great health all my life, so have been ableto participate in many sports. But to be able tomeet all the wonderful people I have met thesepast five years has been amazing. A life full offriends is a life full of happiness. I have alsodropped 25 pounds, from 175 to 150. That suremakes climbing hills easier! I also made apledge to my youngest son during my first year

of training. He was struggling with some addic-tion issues, so I told him that if he stopped Iwould stop drinking. Neither one of us has goneoff this commitment in four and one half years.I’m pretty proud of that. Several TCSD membershave approached me for tips and support onthis issue, and that makes me proud, too.

Craig: What is your perspective on the uniqueability of the sport of triathlon to develop friend-ships among all ages?

Gerry: I think the sport of triathlon has aunique feature that no other sport has. Itbrings people of all ages and abilities togetherfor training and racing. Training and racing withpeople gives you the chance to forge newfriendships that can last a lifetime. I recallgoing to Quad Cities, Iowa to race and qualifyfor the Sprint World Championships in 2009. Imet Raja Lahti there and then we later went toBudapest for the Worlds and raced there togeth-er. Since then, Raja and her husband, Dave andI have been good friends and we have racedtogether many times. Another example is myTres Amigos: Melik Hernandez, GuillermoEscobedo and Julio Gonzales. I’ve been trainingwith them for about four years now on a regu-lar basis. I’ve met their families, spent timesocially and have regular in-n-out sessions withthem. Even if we don’t train, I talk with them



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10

JANUARY 2013

CONVERSATION, continuedweekly. They have become a part of my life.There are many others that I see on a regularbasis that I truly feel close to. This is all aresult of being involved in the sport oftriathlon. I love it!

Craig: I recall racing with you in Budapest,Hungary in 2010. What was your experience likeracing for Team USA at the Sprint Triathlon WorldChampionships?

Gerry: Participating on TEAM USA and racing atBudapest, Hungary in 2010 was truly an epicexperience. I met so many great people from allover the world. I was able to meet and spendtime with Scout Bassett, who was competingfor TEAM USA on theParalympic Team. Ishared an apartment indowntown Budapestwith Raja and Dave andwas able to train withthem for several days.I gained invaluableexperience from theirinput. The race itselfwas really interest-ing. We swam in theBlue Danube, and Ihad a good swim.We biked in rain soit was technicaland tough. Therun was along theBlue Danube andfinished comingup and over abridge in tod o w n t o w nB u d a p e s t .Having peopleyelling USA! USA! Andhanding out American Flags was so emotionaland exciting. I had a good race. I finished fifthoverall and was the second fastest American. Ihad a PR so I was happy about that. We racedon Saturday and on Sunday, got to watch theworld class athletes race the Olympic distancerace. It was a beautiful sunny day and thecourse was blazing fast. In fact, I recall seeingyou coming over the bridge to the finish line.Marisa Rastetter was also there and I believe

finished in the top ten of her age group.

Craig: Congratulations on winning your agegroup at Ironman Arizona. How did your racego?

Gerry: Thank you. This was my most challeng-ing and rewarding race experience. The amountof training that is required to complete a 140.6Ironman is huge. At least, for me it was. I haddone two 70.3’s and felt I was ready to step upand give it a go. Towards the end of the train-ing it seemed that all I did was eat, train andsleep. But, I could feel myself getting stronger,and the longer rides were lots of fun because somany people stepped up and joined in with meto give me support. I have to thank Tony Berg

for sticking it out with me on mylongest ride. Itwas tough. I alsowant to thankBrian Long and theThursday ride folkswho helped me somuch during thetraining. The raceitself was differentthan I thought itwould be. The swimwas far more challeng-ing, the bike aboutright and the run easierthan I thought it wouldbe. I am really happywith the results. I want-ed to break 16 hours andI finished in 15:17.During the entire race, andthe four days leading up tothe race, my friend JulioGonzales was there lookingout for me. He was such a

big help to me! Qualifyingfor Kona was unbelievable and to do it in myfirst full Ironman was really lucky. I feel fortu-nate and proud to say “I am an Ironman”.

Craig: Why did you decline the slot to IronmanHawaii?

Gerry: A lot of people have asked me why Iturned down the Kona slot. For most triathletesthis is the ultimate goal. And, it was a goal thatI had: to qualify. However, I am a very poor

Representing Team USA, Worlds Sprint Triathlon.


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swimmer with-out a wetsuit. Ihave been work-ing on this forover a year andstill cannot swimone mile in a poolwithout a pullbuoy. So, the men-tal anxiety that Iwould have for thenext eight monthswould be unbear-able. Also, I’m notsure that I’m mental-ly ready to do thelong training again.On the other hand, Ihave big plans for2013. I age up to 75-79 and want to competefor national rankings at the Nationals inAugust and this would not be possible if Itook the Kona slot. I hope I have not offend-ed anyone because I turned the slot down.By the way, the slot I passed on rolled outof my age group and into the men’s 40-44age group. I understand the guy, MikeMorgan, a TCSD member got my slot. I wasso happy that someone from TCSD will goin my place.

Craig: Mike Plumb has been your coach. How hasMike helped you to improve and achieve yourgoals?

Gerry: I have raced a lot over the past fiveyears and Mike Plumb, TriPower Multisports hasbeen my coach during this entire period oftime. His plans have always had me race readyand injury free. His experience in all three dis-ciplines is outstanding. Being local, I have thebenefit of group rides and frequent one on onecontact. I followed his plan for IronmanArizona to a “T” and the results were there! Healso hooked me up with Brian Shea, PersonalBest Nutrition who put together a great nutri-tion plan for me. I was able to race without onecramp or any stomach issues. Mike also has alot of local clients so I have plenty of folks totrain with for individual races.

Craig: What are your future triathlon goals?

Gerry: Regarding my future goals,I want to compete in both theSprint and Olympic distances atthe Nationals in August and winmy age group. I also want to benationally ranked in my new 75-79 age group and achieve AllAmerican ranking. I’ve beenselected, once again, for theWattie Ink Elite Team and we

will be having a largerp r e s -e n c edur ing2013. Iwant todo asmuch asI can tohelp theminc re a s et h e i rn a t i o n a lp r o m i -n e n c e .After 2013,I want tocut back onracing andspend moretime volun-

teering and helping new peoplein the sport. I have found this rewarding inhelping at the Thursday night beginner swimsand would like to do more of this. I love thissport and want to remain in it the rest of mylife: volunteering, training and a little compet-ing. And of course I’d like to thank my wife,Dee, for being so supportive and giving me thefreedom to do my thing these past four and ahalf years. I'm a lucky man!

Craig: Gerry, thank you so much for sharing yourstory. It was an honor to be on Team USA withyou in 2009 and it is a similarly great honor tocall you my friend. Good luck in 2013 andbeyond!

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

2012 IM AZ finish.

12

JANUARY 2013

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Last year I had a very good race weekend here,second OV in the iron distance and backed itup the following day with a second in my AGfor the sprint triathlon but was very hesitantupon returning again. I hatedthe harsh road surface and theboredom of racing solo but Ifound myself here again, fordifferent reasons this timearound.

Back in August HITS start-ed their massive discountprogram, 50% off registra-tion fees if one signs upvery early. I knew my friendJames Hamilton had inten-tions of doing the eventand I gave him a call toinform him of their greatincentive. James had hint-ed earlier in wanting someassistance with competinghis first iron distancetriathlon. When he finallyasked if I would help, itwas hard to say no, so Iagreed.

James is no strangerto endurance events. Hehas competed in multipleBadwater ultramarathons and Rim to Rims justto name of few of his crazy outings that arefar beyond my qualifications.

James did most all of his training withoutme. I helped out his training group with ahandful of open water and technique swimsessions. Two years ago he was not a waterperson, but thru many of the TCSD open waterswim opportunities he gained his comfidenceand set his sights on 2.4. For run and bikeworkouts we only hooked up for one brick ses-sion a week before our HITS event. His maintraining group consisted of Paul Cates, JeniferHenderson and his girlfriend Mary Barry. From

what I understand they chalked up a goodamount of miles, and I hoped they werer alsoquality miles, not just miles.

Back to race registration, I registered forthe Olympic distance and the iron distance. Ifigured since I was going to help James, at hispace, I would make the weekend a little morechallenging and race the Olympic distance onSunday. However, I didn’t notice HITSswitched days of the events, so I unknowing-ly signed up for an iron on Saturday and

Olympic onSunday. I real-ized that over-sight a monthafter registering.I did send theoragainzers anemail asking if Icould switch totheir sprint dis-tance but got noreply. Looks like Iwill have a funweekend.

Fast forward torace morning… forthe swim start wegrabbed the insideposition on the frontline. I was Jame’sblocker from behindas we cleared the firstbouy and continuedon our first leg of the

four loop course. Westarted in front to avoid the extra swim dis-tance and time that would be required if start-ed in the back of the pack. While Jim wasswimming his fastest freestyle, I enjoyed acombination of back stroke, sculling, breaststrokes and just floating while still makingsure James swam the straightest line possible.It was the most relaxing swim I have everdone, no panic attacks, no tuscling with othercompetitors. I actually had the opportunity totake in my surroundings and its beauty, thecalm water of Cahuilla Lake against the desertmountains was an incredible sight and experi-ence. Even though we were the last to exit the

RACE REPORT: Along For The Ride, HITS Palm Springs

DEAN SPRAGUEAge Group: M45-49Date: December 2 & 3, 2013Location: Lake Cahuilla Park, CA

Lending a helping hand at the swim exit.

13


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water it was much fasterthan I had anticipated. Ihad questioned its accura-cy, but was informed itwas measured four times.So 2.4 mile swim com-pleted with about 40minutes to spare beforethe cut of time, whichwas 15 minutes fasterthan my predicted time.

Our T1 was prettyrelaxed. Learing fromlast year’s event whenit was freezing comingout of the water, Idawned a wind breakerto stop any wind chill.Being ten degreeswarmer this year, raceconditions were justabout perfect. Tenminutes later wewere out of T1.

The bike coursechanged a fewtimes before itwas finalized tothree flat out andback loops, verysimiliar to lastyears two loopcourse. While ridingtogether we had tobe cautions to avoidany drafting andblocking situations.We played leap frogmost of the time, butonce in a while I spedahead to give my legs areal workout. I was hop-ing we would completethe bike section with anaverage speed of a little more that 15 mph. Thatwould have been close to a seven hour splittime. However, James had a different ridingstyle that I was unaware of. He liked to restwhen tired and take full advantage of aid sta-tions when possible. James also started to havesome cramping issues a little more than halfway through and we had to adjust our riding

pace. He was usingEnsure/Boost forhis main liquidintake which mayhave been a contrib-utor to his legcramping. I set himstraight withincreasing his intakeof salt tablets andelectrolites. Theseextra stops and slowerpace ended up addingan extra hour to ourbike split, but it iswhat James needed. Ifound myself doing alot of one arm wind-mills... my signal mean-ing “get up here, noslacking.” I was con-cerned that our slowpace would end upeffecting our ability tofinish under the 17 hourlimit. I kept telling him,

“yes, we can stop or slowdown but we are gonna haveto make it somewhere.” Justover eight hours, one of mylongest rides ever, we finallyentered T2. The last toenter.

I still had fresh legs, butwas not exactly sure howJames’ were. Ten minuteslater, all changed into ourrunning gear we headedout for the marathon.James brought along hiscamelback filled withBoost, flashlight, cell

phone, gels, bars and I am not sure what else.During our lone brick workout, James and I

stratagized on mechanics and pacing whenwalking, jogging and shuffling our feet. Afterour short practice brick we determined an opti-mal race day pace; 11 minute mile run/shufflepace and a 15 minute mile walk pace. I knew itwas going to be a long run, something that Ihad never done before. With Jame’s experience


Leading the way and keeping the pace.


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14JANUARY 2013

RACE REPORT: Along For the Ride, HITS

of his ultras I let him set the toneas we began the maraton. Jameshad participated in the HITS PalmSprings training camp a coupleweeks earlier and knew the runcourse well and made mentalnotes on landmarks and distances.A mile or so into the marathon Itook over wearing his camelback,it was only then I discoveredhow heavy it was, let’s just say aton. I wanted to make this aseasy as possible for James. Ourfist section was a walk, a bitlonger than I wanted. Throughour marathon I was in con-stant clock managementmode. Whenever we slowed down, I sounded thealarm with ”Do you really want this!” James wanted to walk moreoften than not, but that was not going to happen under mywatch. Aid stations were perfectly placed and we used every oneexcept one. Of course we stopped at each one, tick tock is all Icould think. Every second counted. When one is out there com-

peting, the mind lets the time and mile disappear as ifthey were never there.

Competing for 14 hours plus atthis point the thought of missingthe cut off time would be horribleand I did not want that. I madeJames break through every mentaland physical barrier he put up. He“complained” of hurting, I did notknow how much and really did notcare, that was not part of the equa-tion. The battery for my GPS watchgave out six hours into themarathon at mile 24. We were soclose, struggling every bit. I keptinsisting that James shuffle not walk,“Tick tock, you can do it”. Those extra17-18 minute mile paces felt as they

were catching up with the fishline clock. It was truly all mentalat this point. We finally could see and hear the finish lights andsounds from afar. I was not exactly sure of the time… I felt wewere just going to finish or just miss out. I did not want to be onthe latter, for James’ sake. Finally, the finish line in sight and a

Finish line, with time to spare.

15

down hill finish. At this point I noticed James’ eyes light up witha beaming smile. All I could say was “You did it.” We were greet-ed by the race director, James’ girlfriend, one of the event pho-tographers and a couple of other race volunteerrs. There was nofinish line clock, so we had no idea of what time it was. “Did wemake it?” James barley eked out. The answer was yes, 16:31, withplenty of time to spare. Both of us were stunned, and so happythe journey came to a successful ending.

For me coming in last, the first time ever, has never been sorewarding. Even though I did not push my body to the brink likeJames, being out there for 16 some hours was a first for me.Helping a friend accomplish a goal and achieve afirst place age group award was very rewarding.

RACE REPORT: Part IISo, my race or as I called it a “long workout”

was in the books. Even though the crown andall the participants had gone, I was able toscrounge up some of the remaining pasta andsalad from the earlier athlete dinner. Then Icollected my sole remaining items from tran-sition and hastely loaded up my car. I hadsix hours to recover before Sunday's Olympicdistance triathlon. Another night of carcamping was my best option in which Ifind very comfortable.

The next morning I was suprised I wasable to walk around, with little sorenessor any issues. And it’s true that DOMS

(delayed onset muscle soreness) does not take full effect until 24hours after a hard and strenuous event, so I was in the clear. TheOlympic tri was the second event of the day which gave me 30precious minutes to get my transition area prepared and rest.

The swim went off with out a hitch, pretty much on par withmy other 1500 meter swims. On the bike, I felt remarkebly stronguntil the half way mark, when my legs began to feel the effectsof the previous days workout. I also noticed a big difference inthe road surface. I thought it was very smooth while cruisingalong at a leisurely 15 mph, but at race speed (21+ mph) itchanged into being bruttaly harsh and it remined me why I dis-like this race location. For a flat course, I was more than five

minutes off my normal split time. On therun my legs were either going to respond or

shut down and I was quitesuprised at howmuch spring wasstill left in them andwas able to pass sev-eral competitors inmay age group. Muchto my suprise, I pulledof a third place finsh inmy age group for bothevents, and all I wantedwas to have an“insanse” weekend ofphysical activity.

“I’ll take it, third place in age group.


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COACH’S CORNER: Training IndoorsCourtesy of Charles Howe’s The Road Cyclist’s Guide to Training by Power.

Nearly everyone ends up training indoors onlyas a dreaded last resort, when weather orschedule preclude an outdoor ride. Working outinside, however, produces some subtle differ-ences and benefits, and may even be apreferable alter-native (or sup-plement) totraining on theroad.

The most basicdifference lies inthe nature of theresistive loadimposed. Althoughmost stationaryresistance trainershave a flywheel,few are heavyenough to faithfullysimulate the kineticenergy changes sotypical of road cycling (or most any form of“free range” activity), nor do most load simula-tors replicate the almost constant changes ingrade and terrain experienced outdoors a flatroad and no wind is practically nonexistent inthe read world. Each factor contributes to thewide and rapid variation of power output out-

doors, even during relatively steady-stateefforts. Stationary trainers, on the other hand,even when not in “erg” mode, impose a muchmore even load for a given speed, as becomes

quickly apparent if apowermeter is usedto verify resistance.

Some trainershave an ergometer,or “erg” setting,which maintains aconstant workload.That is, whencadence drops,resistive torqueincreases, andvice-versa, suchthat the productof the two –power output –

remains constant. This featureallows the rider to “set and forget” a specificpower level, and ensures that an unvaryingintensity is maintained. What can make the“erg” more difficult for some is that the load isrelentless. You either ride at the set load or youstop; you can’t ease off for more than a momentor so. Contrary to occasional claims, neither theComputrainer, nor any type of erg, keeps power

2

17WWW.TRICLUBSANDIEGO.ORG

constant within a pedal cycle, rather, it keeps power constantacross a number of pedal cycles. This is what people are not usedto, since, when riding outdoors, we get to go hard for a bit, usingfast-twitch muscles for a few seconds, go easy, go hard again, etc.This is precisely how neuromuscular systems are designed to func-tion, i.e., episodically, and why training this way to excess maynot create the best aerobic overload.

Another difference is the lack of a cooling headwind in theneighborhood of 20-30 mph, causing some to blamem any per-formance deficit indoors entirely on thermoregulatory issues, butthis is overly simplistic; power production and perceived exertionmay be either higher or lower indoors, depending on the individ-ual, the trainer they use, how adapted they are to it, theterrain/environment they have available for outdoor training, etc.

1. Use a trainer that has enough “inertia” (stores a lot of kineticenergy), i.e., one with an adequately massive flywheel, to bet-ter simulate outdoor cycling. The Velodyne, among a few oth-ers, meets this criteria, and as a result, power output on it isusually as high as, if not slightly higher than, what can be doneoutdoors (especially if variations in power are accounted forwith the normalization algorithm presented later on). On some-thing with a light flywheel, however, it can be disconcertinglydifficult to generate the same power indoors as outdoors.

2. Keep cool enough, making every attempt possible to minimizethermal stress, so that you can maximize the absolute trainingload, unless you are specifically attempting to prepare for exer-cise in the heat (which is analogous to the effects of altitude:since it compromises absolute intensity, there is no advantage,and probably significant disadvantage, to training at higherelevations, unless preparing specifically for competition there.)This means using a powerful fan, keeping the room cool (atleast under 70° F, and ideally below 65°), and staying hydrat-ed. Look for high-velocity “air circulator” models that move atleast 2000 cubic feet per minute, such as from Holmes,Honeywell, Lakewood, Patton, Air King, and Vornado. Direct theair flow at your head and upper body, but position the fan tothe side, so it does not blow directly in to your eyes.

How you constitute indoor workouts will depend on your partic-ular characteristics and abilities, the sort of racing you do, whatyour outdoor rides are like, and so forth, it makes sense to balanceindoor training with outdoor workouts that are as variable as pos-sible. Alternatively, one could attempt to deliberately structureindoor workouts to stress muscle power more, by doing short,high-power intervals, with either complete or incomplete recovery(microintervals), the idea being in both cases to induce more neu-romuscular than metabolic stress, and having recognized the lim-

continued on page 24CA #940782

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lots of air vents. The more air vents in a hel-met, the more it costs. The new helmet had atleast twenty vents costing ten bucks per hole.He bought black cycling shorts and a jerseyemblazoned with the names of professionalteam sponsors. As soon as he felt confident forroad riding, he donned his new gear and bikedwith Marilyn. I wasn’t included.

Jake was gaga over Marilyn all summer long.Decked out in his new accessories, he bikedwith her every weekend. Sometime early in thefall, their affair lost its steam, and so did hisdesire to bicycle. The shiny, new road bikeremained propped against the wall in the den,the shoes attached with cleats to the pedals,and the holy helmet hung from the handlebars.The shorts and jersey lay in a dresser drawer.Jake’s moodiness permeated the house.

“That’s it,” he said one Saturday morning afew weeks later. He marched out of the houseand returned in two hours with a new hybridbike that had standard pedals he could ridewearing tennis shoes. “We’ve gotta ride like wedid before.”

He said “we,” which meant I was back in hisbicycling life again. He wheeled the sturdyhybrid down the driveway, leaving the rest ofhis fancy new gear at home. We headed eastout of town towards the winding roads of thefoothills. We rode up a long incline to the topof the ridge above the site of the accident. Atthe crest we stopped while he gathered histhoughts. “I can do this,” he said just beforepushing off to coast down the hill. He feath-ered the brakes as we followed the curves leftand right at a gentle speed, and he scoutedevery driveway and crossroad along the way.“This is it,” he said as we passed the drivewaywhere his accident had occurred. At the bot-tom he pulled over to the side to take a drinkand stare back up the hill.

No doubt Jake had plenty of conflictingthoughts running through his head. Apparentlyhe hadn’t ridden this route with Marilyn toconquer the beast gnawing at him, the fearsborne by the accident. He wanted me on thisride for a reason. I was on his mind and wouldstay there for a long time to come. After all, Iwas the helmet that had saved his life.

18JANUARY 2013

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Riding with Jake, continued

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NMLS: 324735TCSD Member since 2008

■ Reduction in the borrower’s monthly principal and interest payment.

■ Reduction in the interest rate.■ Reduction in the amortization term.■ Movement to a more stable product (i.e., interest-only to

fully amortizing, ARM to fixed, 30-year to 15-year, etc.).

Freddie Mac and Fannie Mae have adopted changes to the Home Affordable Refinance Program (HARP) and you may be eligible totake advantage of these changes. If you currently have a mortgageheld by Fannie Mae or Freddie Mac, the HARP II refinance loan canhelp you lower your interest rate, decrease your monthly paymentsand help you start turning your finances around.

If your mortgage is owned or guaranteed by either Freddie Macor Fannie Mae, you may be eligible to refinance your mortgageunder the enhanced and expanded provisions of HARP. The refinance must benefit you in one of four ways:

© 2013 W.J. Bradley Mortgage Capital, LLC 6465 Greenwood Plaza Blvd, Suite 500, Centennial, CO 80111 Phone #303-825-5670. NMLS ID 3233. Trade/service marks are the property of W.J. Bradley Mortgage Capital, LLC. This is not a commitment to lend. Restrictions apply. All rights reserved. Some products may not be available in all states.WJB is not acting on behalf of or at the direction of HUD/FHA or the federal government. Licensed by the Department of Corporations under the California Residential Mortgage Lending Act RML# 4131002. NMLS consumer access: www.nmlsconsumeraccess.org/EntityDetails.aspx/COMPANY/3233.

��

If you have a Fannie Mae- or Freddie Mac-owned home loan, call me today. I’m here to help make sure you have ahome financing program that works for YOU. Let’s see if the HARP II loan is the solution you’ve been looking for!

With the new Home Affordable Refinance Program (HARP) loan, you may be able to refinance no matter how upside-down your mortgage is!

■ Appraisals may be waived.■ No LTV/CLTV restrictions on fixed-rate loans

of 30 years or less.■ Only 620 FICO required.■ Loan was sold to Fannie or Freddie before June 1, 2009.

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19


20JANUARY 2013


21

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

MHS WorksContact: Matt [email protected](619) 756-3756www.mhs-works.com

Oak Hill SoftwareContact: John [email protected]

Robert’s Auto Service 4630 Mission Bay Drive (619) 275-1132Contact: Keith Benline [email protected] Discount: 10% to $100

Bikram Yoga Rancho Bernardowww.bikramyogarb.comDiscount: Refer to TCSD MemberDiscount web page.

SPONSORS OF TCSD


WELLNESS

TCSD BIKE & WHEEL CASE RENTAL PROGRAM

TCSD has traveling bike and wheel cases for rent!

We have hard-shell single and double bike cases, and wheel cases that will hold three wheels.

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 at [email protected]

The single cases are shippable by UPS and FedEx.

Rates per week:Single case $25 Double case $40 Wheel case $25

NUTRITION QUICK TIP: Your Sports Nutrition Game Plan

Match Your Sweat Rate and Know What toHydrate with During Exercise

To stay hydrated during exercise, consume fluidsat a rate that closely matches your sweat rate:

■ Matching your sweat rate generally requiresabout 13–26 fl oz (400–800 ml) of fluid everyhour of exercise — but sweat rates vary.

■ To calculate your sweat rate, and for a person-alized plan to meet your unique hydration needs, access thePowerBar Sweat RateCalculator at www.PowerBar.com/src.

A sports drink is recommended for exercise of 1 hour or longer and anytime it is hot or humid.

ENTRY FORM - 5th Annual San Diego Indoor Triathlon Series

Entry Fee

Entry Fees due race morning (Cash or Check payable to SD Indoor Tri Series - SDITS)or Mail this application with funds to PedPowerPerform Lab, 4040 Lamont St, 9 San Diego, CA 92109or Email above information to [email protected] and pay race morningor TCSD Members, can use the Club’s online event registration page and pay race morning.

$27 per race $2 discount if member of host facility (must show membership card)Due race day.

Entry fee includes: Goodie bags with Random PrizesDay use of host facility

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

Race 2: January19th, 2013 Race 3: February 23rd, 2013

>19

20-29

30-39

40-49

50-59

60-69

70+

Email Address

Division M F

Liability/Release forms must be signed date of event.

Phone Number

Frog’s Fitness - Carmel Mountain Ranch12171 World Trade Dr.San Diego, CA 92128

Register Early to Guarantee Your Spot!

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

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

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

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

For complete event details visit www.PedPowerPerformLab.comand click on the SD Indoor Tri logo

Questions? Please contact [email protected]

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

Facebook San Diego Indoor Triathlon Series

no wetsuit, no problem no bike, no problem no experience needed

Just bring your goggles and running shoes

Swim: 25 yards heated outdoor poolBike: Spin Bikes w/cyclometers

Run: Treadmills, maximum 12.5 mphLimited to 66 participants.

Wave Start Time Details

Registration Details

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

5th annual

Lawrence Family JCC4126 Executive Dr.La Jolla, CA 92037

Swim: 35 yards heated outdoor poolBike: Spinner Bikes w/ cyclometers Run: Treadmills, maximum 12 mph

Limited to 42 participants.

Net profits to benefit TCSD Cares (www.TCSDCares.org)

• 10 minute pool swim • 20 minutes of cycling

• 15 minute treadmill run

What is an indoor triathlon?

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

Each race has limited space, so sign up early!

Email entry information to: [email protected]

Limited race day registration.

(Spin Bike)

Frog’s Fitness JCC - La Jolla

Race 2: Jan. 19th, 2013 - SaturdayFirst wave begins at 8am

Race 3: Feb. 23th, 2013 - SaturdayFirst wave begins at 8am

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Evolve Physical Therapy +Advanced Wellness11468 Sorrento Valley Rd.San Diego, CA 92121(858) 457-3545www.kgpt.com

Function SmartContact: Gino Cinco10803 Vista Sorrento ParkwaySan Diego, CA 92121(858) [email protected]

Paul Gamache, L.Ac.7855 Fay Ave, Ste. 290La Jolla, CA [email protected](858) 459-5900www.LetPaulHelp.comDiscount: 20% off comprehensive services.

Massage Envy of Point Loma2560 Laning Rd., A103Point Loma, CA 92106(619) 222-0300www.MessageEnvy.comDiscount: Refer to Club’s website.

UCSD Sports MedicineContact: Robyn [email protected]/sportsmed

SPONSORS OF TCSD

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

may find interesting. Without content this newsletter will end up being just ads

and that is no fun.

Submission date is the 18th of each month for the following months 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 info.

Shar

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TCSD newsletter volunteers

ARTICLES WANTED!

Thanks for sharing in advance.

What Pushes You. Training Intelligence.pearsports.com

- Get coached real-time.

- Free training plans from the pros.

- Easy heart rate based training.

- Track and share progress.

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24JANUARY 2013

COACH’S CORNER, Training Indoors

A comprehensive listing of 2013 triathlon calendar

and triathlon finder for event around the world.

The triathlon calendar page breaks down the races by

location, month and type.

All different distances listed: Iron / Full, Half /

Long, Olympic, International, Sprint, Xterra, Kids

and Relays.

Web Gems

http://trimapper.com

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itation to monotonic indoor training, some like to throw in fre-quent out-of-the-saddle “surges” to up the intensity. To best repli-cate outdoor cycling, however, the variations in power wouldn’t becompletely random, since you would want them to occur within acertain frequency range. That is, varying power on even a minute-by-minute basis doesn’t really mimic what happens outdoors…the changes would have to be more often than that. On the otherhand, a sudden doubling of the power requirement in middle of apedal stroke wouldn’t be ideal either, since, unlike cycling out-doors, you don’t have as much stored kinetic energy to help carryyou through the “dead spot.”

To summarize, training on the road is more specific, whereasindoor workouts are more controllable and create a better aerobicoverload, so optimal results may be obtained using an appropriatecombination of the two approaches, or by manipulating force andcadence during indoor training sessions.

Whether you have a work injury, personal injury orsports injury, we have the advanced training andunique capabilities to get you out of pain and backto your activities sooner.

■ 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 Center Specializes in:

Ask for the special TCSD rate for our Active Release Techniques® Services

(858) 452-0282www.functinsmart.com


Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

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tcsd trinews- january 2013

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