tcsd trinews, march 2013

ost vendors arrived at the bicycleswap meet early in the morning toplace their bikes in racks that linedthe park walkway. Latecomers

propped bikes off thewalkway against near-by trees and posts.Three such bikes forsale leaned on a tree afew yards from thepath.

“Hmph.” The shiny,crimson Cannondalepuffed out its top tube.“No one will notice metoday, especially with thelikes of you two next tome.” To the Cannondale’sleft stood an old Trekhybrid with too manyscratches to count. To itsright leaned an evenolder, beat-up BMX bike with no brand label.“Hmph,” the Cannondale said again. “I shouldbe on one of those racks over there with thelate-model tri bikes.”

“And just who the hell do you think you are?”the Trek asked.

“I’m Crank LloydRide III, that’s who,” theCannondale said. “Who are you?”

“The third? Give me a brake! I’m DustyBiker, and I’ve seen more trails and roadsthan you’ll ever ride. You’re probably afraidto get your tires dirty, let alone jump a fewboulders.”

“ I ’ v eb e e naround theblock a fewt i m e smyself,” theBMX said.“Kids callme Henry

Fork. I’ve rolled throughmore mud puddles and crashed more timesthan either of you could ever dream of. I’vebeen spray painted a half dozen times tocover my scratches and rust. That’s why youcan’t see my label.”

“Hmph,” Crank Lloyd Ride III said. “I’m theproduct of state-of-the-art engineering. I’vegot plenty of miles left in me. The two of youshould hang it up and rust in peace.”

“You might be big, red, and shiny, but I betyou don’t have as many good biking stories as Ihave,” Henry Fork said.

“Do you remember your most special ride?”Dusty Biker asked.

The chain on the BMX jiggled as Henry Fork

MARCHCLUB MEETING

2013

TRIATHLON CLUB OF SAN DIEGO

Swap Meet 1TCSD Events 3TCSD Contacts 4Board Members 4Volunteer Committee 4

Weekly Workout Calendar 5New Members 5TCSD: On The Podium 6TCSD Conversation 7Member Profile 10

Nutrition Quick Tip 13Gear Check 14National Club Challenge

Competition Update 20

INSIDE THIS ISSUE

MARCH

Thursday, March 28th5-8pm

Location: Function Smart

10803 Vista Sorrento Parkway,Suite 100

San Diego, CA 92121

Special Guest: ANDY POTTS

aka Bootsie

TriNews

M

continued on page 16

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

Date:Saturday, March 16th

6am check-in opens7am race start

Location: Carlsbad

Format: 2R/12B/2R

MARCH CLUB DUATHLON

A Tale of Fiction

SWAPMEETBy Barbara Javor

MARCH 20132

WWW.TRICLUBSANDIEGO.ORG3

TuesdayMarch 19th, 6:00pm

ThursdayMarch 7th, 6:00pm

TCSD TRI 101

How fit do I have to be? How longdo I have to train? What equip-ment do I need? What do I wear?Do I need a wetsuit? What kind ofbike do I need? Can I do one onmy mountain bike? How do I getstarted with my swim training?What are good first time races?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:B&L Bike & Sport - San Diego Store3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300map: http://tiny.cc/75zgc

Contact:Questions/comments addressed [email protected]

SaturdayMarch 16th, 8:30am

ThursdayMarch 21st, 5:00-8pm

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 for a few moderateclimbs on the first half of theride; beginners need hills too!Total distance for the ride is 18miles. Hybrids and Mt. Bikes willgo half the distance.

Gordon will be your leader andis promising a fun-filled morn-ing. Non-members are ALWAYSwelcome. Helmets are MANDATORY.

Schedule of Events:Bike Q&A: 8:30amWheels Roll: 9:00am

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

Contact:Gordon Clark,[email protected]

MARCH TCSD MEETINGS, CLINICS, RACES & RIDES

REAL BEGINNERS’ BIKE RIDE

Mingle with fellow TCSD-ers, discuss your 2013 race seasonand strategies. Or just stop by fora drink and blow off some steam.

An award-winning San Diegocraft brewery. Creators of fine,hand-crafted ales; specializing inassertive and distinctive beers.Food tucks wil be on site for avariety of grub.

Optional: 30 minute brewerytour starts at 5pm (must registeron their website).

Location: Green Flash Brewery6550 Mira Mesa Blvd.San Diego, CA 92121map: http://tiny.cc/3ppxsw

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

TCSD SOCIAL EVENT

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 welcome, no RSVP necessary!

Location: The Triathlete Store14037 Midland Rd Poway, CA 92064(858) 842-4664

map: http://tiny.cc/w3umsw

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

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

March 16th - Carlsbad April 27th - Pine Valley

2013 TCSD RACE SCHEDULE

DUATHLON All at Fiesta Island. Set up begins at 5:30am. Race at 7am.March 23rd April 13th May 4th

TRIATHLON

4MARCH 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.

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 and Craig Zelent

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

Aquathlon Director Brian Long [email protected]

Beginner Coaches 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 Coordinator Deborah Wittich [email protected]

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

Ironman Coaches Mike Drury [email protected]

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

Race Directors Sean Collins [email protected]

Social Directors Bryan Diaz [email protected]

Amanda Scott [email protected]

Sponsorship Director Cory Gasaway [email protected]

Swim Director, JCC Pool Erin Hunter [email protected]

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

Swim Director, Open Water Trevor King [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]

Web Administrators John Hill [email protected]

Richard Reilly [email protected]

Roger Leszczynski

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 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.

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

6:00 PM Ocean Swim in La Jolla • Location: at La Jolla Shores.

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.

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.

6:00 PM Ocean Swim in La Jolla • Location: at 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 TCSDMEMBERSKahveh AtefBrayton BaileyYuko BartlettNatassia BezdekaJerome BonhommeAaron CiborskiDarin CleggCammie CollinsShannon DayLudovic DouilletDezary DrakChristy EnglandAnthony FlowerMichael GarnerArnold GastelumDavid GeorgiannaKeith GlennFederico Gomez-Ibarra BrunHeather HobanMarcos HofigThomas HofigSarah HornBrenda JanssenHalperin JonathanMatthew LaibsonTina McConnaugheyJonathan MuenkelBrad PrattsJon RodriguezTeri SaffonDarcy SimpsonKasey SmythDione SpiteriSonia TominaPaul TownsleyVincent VultaggioBryan WaldbergNatalie WangRaymond WangLeigh-Ann WebsterAllen Worral

SWIM

BIK

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continued on page 7

6MARCH 2013

B&L Bike and Sports(858) 481-4148 - Solana Beach(619) 294-9300 - San Diegowww.blbikes.comDiscount: 10% off parts and accessories

BikeBling.com333 East Grand AvenueEscondido, Ca 92025 1 (800) BikeProwww.bikebling.com

HERevolution235 S Highway 101, Solana Beach CA 92075www.hertrishop.com(760) 560-7077Discount: 10% off

Hi-Tech BikesContact: Jamie Henning7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517

802 N. Coast Highway 101Leucadia, CAwww.hi-techbikes.comDiscount: 10% bikes and wheels,15% off accessories.

SPONSORS OF TCSD

MULTISPORT

WORLD TRIATHLON SAN DIEGO VOLUNTEERING

2013 I T UOver 700 event volunteers will be needed. WillYOU be one to help out? There are a variety ofvolunteer positions still available.

Check out the ITU website and click onVolunteer button for the latest information andlink to sign up. www.sandiego.triathlon.org

TCSD: On the PodiumZot Trot Sprint Triathlon UCI, IRVINE February 10, 2013

Division AG RankingChase Campbell M30-34 1st placeBob Babbitt M60-64 2nd place

Laguna Niguel Reverse Sprint Triathlon February 17, 2013

Division AG RankingJakob Sandberg M1-19 1st PlaceJames Green M50-54 1st Place

Craig: What was your athletic back-ground before you got involved intriathlon? Deborah: Not much actually. In highschool I was picked for the basketballand volleyball teams because I’m tallbut when they found out I can’t jumpvery high, seriously it’s like 6-8 inchesoff the ground, I spent most games onthe bench. Which I didn’t mind really –all that running around made me tired.Hahahaha. With my family I spent a lotof time in the water, namely water skiingat the Colorado River. I love being in thewater!

I didn’t start running or doingtriathlons until recently. In fact this pastSunday at the San Dieguito run, I “cele-brated” my seven year anniversary. That’swhen I started running, at the 5k in 2006.I did more walking than running but it was afirst for me and I was so proud. Running or justgetting some cardio in was part of my “get fit”campaign when I turned 40. That’s when I tooka long hard look at myself and my lifestyle andrealized I just can’t go on like this. I was unfit,overweight, smoking a lot and drinking evenmore. Yikes!

So, the San Dieguito 5k turned into more 5ks,then an 8k Race for Literacy and so on. My firsthalf marathon was quite memorable too – espe-cially how I even considered doing that kind ofdistance (yeah right, in my wildest dreams).Shortly after the 8k I received an email fromKatie at InMotion Fit. I know it was just a massemail blast but it really “spoke” to me. It basi-cally said – “if you can run an 8k, you can run a

half marathon.”I thought, “I can? You mean you

believe in me and that I really can run a halfmarathon?!?” Wow – it was so powerful. It wasan advertisement for their AFC training program.I signed up with a friend and come August I hadmy first half marathon finisher’s medal. I was sodarn proud and empowered. That’s when I fell inlove with running!

How did you get introduced to triathlon?It’s kind of funny actually. A few years ago

friends of ours invited us to visit and celebratea milestone birthday of theirs at their home inNoosa, Australia that coming October. While theinvitation was very inviting in and of itself, I’dbeen planning on running a marathon inOctober. I mentioned this to my friend and shesaid “There’s a marathon in Noosa in October!”

TCSD CONVERSATION WITH:By Craig Zelent ”

WWW.TRICLUBSANDIEGO.ORG

7

Deborah Jones“Recently I talked triathlon with Tri Club member Deborah Jones.Since becoming a triathlete a few years ago Deborah hasalready contributed so much to our sport and this year will beno different. Please join me and get to know this very dedicated lady.

San Diego International Triathlon, 2012.

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

Nytro Multisport940 S. Coast Hwy 101 Encinitas, CA 92024(800) 697-8007 www.Nytro.comDiscount: 10% everything but service.

Pulse Endurance SportsContact: Mike Drury/Liam Their1020 A-2 Tierra Del Rey,Chula Vista, CA 91910(619) 656-5222www.pulseendurance.comDiscount: 10-15% off

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

SPONSORS OF TCSD

continued on page 9

continued on page 8

Courtesy of © Paula Munez

8

Like a dream come true, the prospect of doing an internationalmarathon with such perfect timing set the ball rolling… until, Ifound out that the Noosa marathon is actually in March. Theirtriathlon is in October. To my friend Jennie, a marathon and atriathlon are the same thing!!

Still, this whet my appetite. Doing atriathlon… in Australia. How cool isthat? The more I read about the race, themore I wanted to do it. The NoosaTriathlon is Australia’s oldest and largesttriathlon. It’s part of a multi-day, multi-sport festival that attracts over 8,000 ath-letes, swimming, biking, running, golfingand “tri-ing” in the beautiful town ofNoosa (approx. 90 miles north ofBrisbane). After talking about it withhubby Brian, we decided to go for it! We’dhave five months to train for this Olympicdistance race, if we could get in. It’s a verypopular race that sells out in a matter ofhours. June first Aussie time the registrationopened. Luckily we got in!

This was the first triathlon we registered forbut in our training did a few pre-race races.The Tri Club’s beginner raceswere our first and more forma-tive. We’re so grateful to theclub for enabling us to learn allthere is to learn abouttriathlons AND practice for freeputting it all together.Awesome! We also did the TriClassic and Mission Bay, just fortraining. By the time the Noosatri came along, we were ready!

How did the Noosa Triathlon gofor you?

It went well, but boy thoseAussies are fast! It was prettycool to be woken up by laughingKookaburras birds and I loved thenovelty of riding on the left sideand saying “on your right” topass. Riding around round-aboutswas also new and novel. Speakingof the bike, that was also the moststressful. Not racing, but biketransport. Or, non-transport in our case as I just ended up rentingroad bikes instead of flying ours over. I did the math and it would

have cost more to ship them than our bikes are worth. Luckily thebikes we rented were excellent quality and had a good fit.

I got a couple of shout-outs from fellow cyclists “hey SanDiego” when they saw my Tri

Club gear. That made me feelgood! Would we do it again?While it was definitely one of thebest races ever, it was quite apricey venture. Naturally, if I wasa sponsored elite athlete, itwould be a different story. We’rejust in it to have a good timeand meet great people. We cando that right here at home!

What are your favorite benefitsof membership in the TCSD?

After hubby Brian and Isigned up for the NoosaTriathlon, we went to the Club’sNewbie meeting at Hi-TechBikes (great information fromJonathan Jefferson and Dean

Sprague!) and to the Tri 101 meeting at B&L (SteveTally answered all our questions and demystified the sport!). We

joined shortly after and fell in love with the Club! From there wetried nearly every club workout, went to all the club meetings and

CONVERSATION, continued

MARCH 2013

Debrah and Brian at Noosa Expo.

Finishing strong.

9

raced two out of threebeginner races. We felt sowelcome and learned somuch about the sport,both from the veteranmembers and fellow new-bies. You know, it’s such acomplex sport and it canbe pretty intense, butwhat’s amazing to me ishow forthcoming every-one is with how to race,what equipment to use,swim techniques,workout schedules,bike routes, etc. etc.I don’t know how to explain it– TCSD just gives off good vibrations and is avery positive environment. I’m constantlyrecruiting my friends and colleagues to join,volunteer and race! I think I must have recruit-ed about twenty people by now. Speaking offriends, we’ve made so many new and lastingfriendships through TCSD. It’s wonderful!

The other thing that has truly impressed mefrom day one, is the sheer number of membersthe club has and the incredible number of FREEevents it puts on. All volunteer-run: AMAZING!My favorite has to be the Aquathlons. They areso fun! It’s such a thrill to see 200+ athletescompeting after work at beautiful La Jolla

Shores. Last year mydad came down fromLA to watch one ofthem. He was reallyimpressed and I thinkthat’s when he really“got it”, and could seefrom his own eyes whatBrian and I love aboutthe sport and the club.

What volunteer jobshave you done on behalfof the TCSD?

For the last two yearsI’ve been a regular swimbuddy at the Thursdaynight beginner open

water swims. The first year was with BobbieSolomon and the second year with Ian Kelly.Both are fantastic workout leaders and aremodel volunteers. I’m so grateful to Bobbie andher team of volunteers who helped me. I want-ed to pay it back. I picked this workout in par-ticular to be a volunteer because it was instru-mental for me when I first got into the sportgetting comfortable in the water, in a wetsuitand swimming with others. I remember thosefirst sessions very well and can empathize withthe newbies coming on Thursdays to learn. I



Garminwww.garmin.com

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Oasis One-Twelvewww.OasisOne-Twelve.comDiscount: 10% discount.

Pear Sportshttp://pearsports.com/

Road Runner Sports5553 Copley Dr.San Diego, CA 92111(858) 974-4455

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

SPONSORS OF TCSD


APPAREL & EQUIPMENT

With Meb Keflezighi at TCSD 1st Annual Swap meet.

Visit Us Online or at our San Diego Location 14037 Midland Road, Poway, CA 92064

10

MARCH 2013

CONVERSATION, continuedthink that’s important, to feel what they feeland help them through perhaps a new tech-nique, the fear-factor, or to simply share tipsand tricks to make open water swimming funand efficient. That’s the name of the game!

Another way I’ve volunteered for the clubwas at last year’s swapmeet. I actuallyinitiated it for tworeasons, firstbecause I had a lotof tri-gear thatneeded a new homeand I thought otherclub members wereprobably in the sameboat; and second, tomake it a charity-fundraiser forTCSDCares. It was areal success, raisingover $1,000. I’d like todo another one thisyear, but clearly when Ihave more time afterITU is over.

Like I said, I love theClub and am amazed athow all of its programs,services, workouts, races, etc are managed andstaffed by volunteers, passionate volunteers atthat. That’s the key for any volunteer program,to ignite the passion. The Club has done thatfor me. It’s also given me opportunities to meetmore Tri Clubbers and make new friends.

How did you get selected for the 2013 ITU SanDiego Triathlon Volunteer Director position?

Deborah: Ever since this race came to town,I’ve been immensely interested in doing what-ever I could to make it a success. It is such anhonor to have an ITU race here in our ownbackyard! So, last year I volunteered as aPacket-Pickup Captain. I have a lot of experi-ence working with and leading volunteers frommy non-profit work, and wanted to lend a handin that capacity. Last year’s race was a successbut it was also a learning experience for me andthe event leadership. At a post-race lessons-learned meeting, my fellow Volunteer Captainsand I passed on a lot of constructive feedback

so that the next race, 2013 ITU, would be evenbetter. I think it was at that point I got inter-ested in possibly stepping up to a bigger volun-teer role, if it became available.

Fast forward to this past November, I startedtalking with John Hillabout volunteering tobecome this year’sITU – SD VolunteerDirector on behalf ofthe Club. It seemeda good fit and acommitment I couldmake. Shortly afterthat I started work-ing with FranziPetermann, EventDirector and theTCSD board on thedetails. I was par-ticularly interest-ed in getting ourexpectations inline with oneanother; just tomake sure Iwasn’t bitingoff more than

I could chew. I also wanted assurancethat I’d have the resources and backing fromthe Club to do the job well. I also wanted tomake sure that the feedback received last yearfrom the Captains team was going to beaddressed and certain benefits were going to beguaranteed. After a couple of weeks of negoti-ation, we were there and I got the job. It’s anhonor to volunteer in this capacity and to rep-resent the Club like this. I want to do every-thing I can to help make the ITU race a success!

How does the local community work with theEvent Director to put on a successful interna-tionally recognized event?

Part of what intrigued me last year waswatching all the moving parts and interestedparties come together for the races. There wereITU officials, USAT event managers, contractedevent-production staff, media, SD police andtraffic control officers, and loads of volunteers.The other local races I’d participated in, eitheras an athlete or volunteer, seemed so small in

Volunteer captains at last years San Diego ITU event.

TONY BERGNick Name: Old Man

Member since: 2005 or is it ‘06

MEMBER PROFILE

Age Group: M60-64

Status: Married, 30 years.

Occupation: Retired, formerly 42 years with Johnson & Johnson.

Favorite Place to Eat: The BeachHouse, Cardiff.

When not training, I enjoy: Training,I just want to keep moving.

Before I became a triathlete I was: Primarily a runner.

Who or what inspired you to starttriathlons? Just me and my workcolleague, just to mix it up.

My first triathlon: 1983, New JerseyTin Man.

Favorite event/tri: Vineman 70.3

Pre and/or Post event ritual: Pre event..Visualization, Postevent, Hydration.

Favorite segment (swim, bike orrun): Bike.

PR/Best race (or any split time): Jersey Shore Marathon, 3:01:43.That makes sub 7 bace!!! barely.

This year’s athletic goal: Localsprints, Olympics, and lose 10-15pounds to get ready for 65-69 AGnext year.


What Pushes You. Training Intelligence.pearsports.com

- Get coached real-time.

- Free training plans from the pros.

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- Track and share progress.

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comparison. Well, I came to find out the ITUrace series is really run by a complex web ofpartnerships and event specialists. From myunderstanding, the ITU series itself includes 8-races in cities all over the world. The overallmarketing rights and event management is doneby Franzi’s company based in Hamburg Germanycalled La Lagardère Unlimited. For ITU races inthe US (San Diego is the only one at themoment), Franzi’s company has a partnershipwith USAT who actually runs the event itself.It’s all kind of ‘behind the scenes’ stuff but forthe Volunteer Captains, it matters especially onrace day. For example, when I was Packet Pick-up Captain last year my on-site direction actu-ally came from the USAT folks, whom I’d nevermet or worked with until that day. For the eliteservices volunteers, they got instructions, etc.from ITU officials and event production staff.During our volunteer planning, that was neverspelled out. But in hind-sight it was important,from a big picture point of view. So learningfrom this, I’m making sure that all of the cap-tains know the who-what-when and how oftheir jobs, including who is their line-manageron race-day. They are also getting a comprehen-sive job description and detailed listing of allthe volunteers they need to recruit and whatthey all need to be doing during their shifts.

This will be a significant improvement from lastyear. I’ve been working with Franzi to “institu-tionalize” or formalize this type of info so wehave it for this year but also for years to come.

How can people volunteer for the ITU SanDiego Triathlon?

It’s easy. Anyone, not just TCSD members, canvolunteer. Folks need to simply go to the ITUSan Diego website and click on Volunteer. Thereis a link to “Volunteer Local” which is theonline registration site. It lists all the shiftsavailable and includes a small description ofwhat the job they are volunteering for is allabout. There is something for just about every-one.

Right now, the Event and Race Directors andI are looking at recruiting about 1,100 people.That’s about 400 less than last year due tochanges in the bike course. The bulk of the vol-unteers will be needed on Saturday, April 20th,since that’s when the age group races are goingon and the men’s elite race is being held. Fridaywill also be a busy volunteer day as agegroupers pick up their packets and the women’selite race is held in the late afternoon. Othervolunteers are needed on the days, weeks andsometimes months leading up to race-days,

MEMBER PROFILE, continued

Can’t race without: The equip-ment, camaraderie..especiallysupport from family. I enjoydoing the same events as myson Chirs, and when I have theopportunity, with both Chrisand my daughter Sydney, eventhough they are usually on thepodium and I am usually in thecrowd or still on the course.

Most embarrassing or disastrousmoment: Running over analready dead squirrel 5 milesinto the bike leg of the BassMan 70.3 in NJ in 2009 at thatsplit second when not lookingat the road ahead, and beingreminded of it by a fellow racer(and now good friend) after theevent at the awards ceremony.

My equipment:Wetsuit: Xterra

Bike: Cervelo P2C

Shoe: Newton

Equipment Wish List: Cervelo P5with DI2, Faster Wetsuit, and afaster pair of Newtons!

Best advice: Enjoy the event, andbe prepared to share a CO2 car-tridge or tube along the way.

Favorite Thing(s) About TCSD: Regular club meetings, althoughI do not attend them all. Andthe many new faces as the Clubhas grown significantly since Ijoined.


12

MARCH 2013

SkinFitContact: Trever Glavin(805) 322-7546 www.skinfit.usaDiscount: 25% discount CODE:Available on TCSD Member Discountweb page.

Speedplay(800) 468-6694 www.speedplay.com/

Zoca Custom Endurance GearSan Diego, CA www.zocagear.comContact: Hank [email protected]

Xterra Wetsuits (858) 565-9500www.xterrawetsuits.com

XLab(760) 735-3215www.xlab-usa.com

Zoggs GogglesZoggsusa.com

SPONSORS OF TCSD


Clothing with a purpose

including the fantastic team of VolunteerCaptains I’ve recruited. There are over 30 cap-tains that have stepped up to be volunteerleaders and are taking responsibility for theirparticular area. In the January 2013 newslet-ter, I listed them all in part to point out who’sdoing what this year but mostly to recognizethem for volunteering for such an importantrace and taking on such an important role.

We need lots of volunteers so if you or some-one you know is interested, please sign up!http://tiny.cc/wupmsw

You had mentioned earlier that you were asmoker. How long did you smoke and howwere you able to quit?

Yes, that’s right. I smoked for 23 years. It’sembarrassing actually. I started when I was ateenager. I was just 17 and it was cool tosmoke in my small circle of friends. As theyears went on I continued to smoke but my“cool” friends parted as we all went off to col-lege. Often times I was the only, lonely smok-er after that. I should have just quit but it hada stranglehold on me. I called it my love-haterelationship. I loved it when I was smoking acigarette, but would hate it afterwards - thesmell, the taste, the sight of it, the cost, andI hated hiding out to smoke. Over the years, Itried quitting many, many times but it didn’t

work. It was pretty pathetic actually.

As my fortieth birthday approached, Ithought this is it! I’ve got to change my lifearound or I will never live another forty years.So, like I said I developed a “get-fit” plan thatincluded a personal trainer, healthy eating(essentially cutting out Mexican food), andabove all quitting smoking. The challenge washow to make the quitting part stick thistime?!? Well, I tried hypnosis and it worked.After 23 years of smoking I quit in one-hour. Iknow it’s crazy and when I think about it, itdoesn’t make sense but it’s the truth.

I found this ad in the Reader for a hypnotistspecializing in smoking cessation, gave her acall and scheduled an appointment. She askedme a series of questions like how I got started,if I thought it was cool when I started tosmoke and it would make me feel popular -you know those things you really worry aboutwhen you’re a teenager. She also asked meabout when I smoke, and about triggers. That’swhen I mentioned that I smoked when I drankalcohol and drank alcohol when I smoked, real-izing how symbiotic they were as I described itto her. I think she picked up on that too.

Then the key question came, and I rememberit very well: “Do you want to quit smoking”?My answer was the logical one I’d told myself


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

Energy Lab TrainingContact: Trevor Kingemail: [email protected]

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

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all those years, “I know it’s bad for me. I’ve gotto quit. I can’t go on like this. Etc., etc.” Thisis where she paused and asked me slowly, “do -you - want - to - quit - smoking?” She explainedthat I had to want it. It had to come from me,no one else. Then she said plainly that shewouldn’t even hypnotize me if I, Deborah Jones,didn’t want to quit.

That was one of the most powerful momentsin my life. It made me think and dig deepinside. No lying, no tricks, no secret agendas ...with myself. I needed to want to quit. I thoughtabout it some more and told her I did. Fromthere she hypnotized me, reaching my sub-con-scious. I was aware and awake but don’t remem-ber a lot of details other than a lot of repetitionand a sort of chanting about how I was a non-smoker.

An hour later, she brought me back, told meto have some water when I got home and tomake the check payable to...

That was that. No more smoking, no urges, nodesire, and no regrets. It’s a permanent changetoo. I can tell. It’s hard to explain but smokingdoesn’t even register in my head anymore.Whereas before, I’d see or smell smoke or havea stressful day in the office and my first thoughtwas “Ah, I can’t wait to have a cigarette”. Now,when I’m around those same instances, they area nothing - they don’t register, compute or trig-ger any type of thought or feeling whatsoever.It’s just not there anymore.

Whatever she did, it worked. It’s been aboutseven years now; the end of January is myanniversary. Interestingly, I also stopped drink-ing cold-turkey too after this one-hour session.I believe it was a consequence of the session.Since my smoking was so closely tied to mydrinking and vice versa, when the smoking wentso did the drinking. I haven’t had a drink inseven years either. That’s equally as amazing tome.

Who do you most admire in the endurancesports community and why?

I’d have to say Meb Keflezighi. He’s a home-town hero with a very inspiring story. I heardhim talk a few years ago at the San Diego Rock‘n Roll Marathon Expo. I didn’t realize he wasfrom San Diego and went to San Diego HighSchool. How cool is that? As he described run-ning at Mission Bay, through Florida Canyon, atthe track in sunny San Diego, I felt really closeto him. I’ve run in those places too. How coolis that? But when I got his book and read abouthis family’s incredible journey from Eritrea,that’s when I could not relate. I could onlyadmire how far he’d really come. I was and amstill moved by the role Meb’s father played inhelping him achieve his goals and to be one theworld’s best runners. I watched him on TV dur-ing the summer Olympics and was so proud ofhim. This top American, and San Diegian, and


Aim For a Well-Balanced Diet:Consume a variety of whole grains, vegeta-

bles, and fruits; lean protein sources; andhealthy fats.Focus on Carbs:

Carbohydrates are the major muscle fuelsource for endurance athletes and should be theprimary focus of your diet.

Fill 3/4 of your plate with carbohydrate-based foods such as fruit, cereals, pasta, bread,potatoes, and vegetables.

Fill the other 1/4 of your plate with lean pro-tein foods such as fish, poultry, lean beef, low-fat dairy products, and beans.

Drink Up Early:Have a large glass of water every morning

when you wake up.Keep Up Your Energy Levels:

Eat 5–6 small meals per day. Consume morecarbs (at the higher end of the recommendedrange) on more intense training and competi-tion days.

NUTRITION QUICK TIP: Healthy Eating For Athletes

14MARCH 2013

GEAR CHECK: Wetsuit 101 - Finding the Right Fit

Being that the swim isdaunting in and of itself formost triathletes, finding theright wetsuit shouldn’t be. Agood, proper fitting wetsuitshould feel like a secondskin. It should also help youswim faster! The differencesbetween most triathlon-spe-cific wetsuits is minuscule,however, the fit and flexibil-ity can, and usually will,vary greatly,

So, what are the key features to look for in a wetsuit? Forstarters, you want it to be legal! Starting in 2013, USA Triathlonis instituting the rule that no wetsuit shall exceed 5 millimetersof thickness at any point. Fortunately, most wetsuits measure 5millimeters, but be sure to check before you buy. Besides that,look for a wetsuit with forearm panels for better propulsion (this

is debateable), proper fitting wrist and anklecuffs to keep the water out, an easy to reachzipper for fast transitions, and perhaps mostimportantly, flexible, anatomically cut arm andknee paneling for an unimpeded swim stroke.

All the key features though, won’t do you abit of good unless your suit fits just as it ismeant to. In general, a proper fitting suit istight and in some cases, almost compressive;some suits are specifically designed as such inorder to increase blood flow. If a wetsuit is toosmall, your range of motion will be greatly lim-

ited no matter how flexible the suit. On the contrary, somethingtoo large will take water and likely cause needless skin irritationfrom friction. Some manufactures are now making triathlon wet-suit that provide anatomical and gender specific designs.

Additionally, wetsuits are designed for one’s ability as well,given your body position in the water. If you struggle to keepyour legs and feet up near the surface of the water, you may want

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DID YOU KNOW?

TCSD Wetsuit Loaner Program


to consider a wetsuit with more buoyancy in the legs to helplevel your body to a more streamlined position. For swimmerswith a natural, level body position, a suit with equal buoyancyin the torso and legs is optimal.

Online sizing guide may not be very definitive to which suitwould fit best. Sizing is dependent on one's height and weightand it’s not uncommon to fit in one wetsuit in regards toheight and in another size in regards to weight. It’s hard to saywhich category takes more precedence, so making a trip to tryseveral on or suiting up in a demo at a race expo is alwaysworthwhile. And a good return policy is very helpful

If you’re going to try on wetsuits and dread putting them on,here's a tip that will make it a breeze without the use of anylubrication: put a plastic bag over your foot, like a sock, andslip into the wetsuit as you normally would. Then, just pull thebag off your foot and repeat with the other leg. The same pro-cedure can be used for slipping your arms through the arm-holes. Not only does this reduce friction and the potential tostretch and even tear a suit, it’s a big time saver on race days!

Content modified from original source of GoTriathlon.com.

web link: http://tiny.cc/kyg3sw

Pick up: Hi-Tech Bikes7638 Clairemont Mesa Blvd. San Diego, Ca. 92111(858) 715-1517

TCSD has it’s own wetsuit loaner program.

For the cost of $51 dollars ($50 deposit refundable,

so cost is only $1). You can test out a variety of wetsuits.

Use the Club’s online store to make your purchase/deposit.

After your online deposit is completed, your loaner wetsuits

will be available for pick up at Hi-Tech Bikes. Please bring

photo ID and your current TCSD Membership card to HTB.

16

MARCH 2013

PedPowerPerform LabBike fitting featuring Retül and pedalstroke analysis/coaching.(858) 270-1605www.PedPowerPerformLab.comDiscount: yes, contact for details.

Sergio Borges X Training(858) [email protected]: 15 to 20% depending ontraining program.

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

TriPower MultisportContact: Mike [email protected](760) 420-8032www.tripower.orgDiscount: Start up fee waived, referto TCSD Member Discount web page.

SPONSORS OF TCSD


chortled. “Oh yeah. My first owner took me toschool for his sixth grade bicycle rodeo, and wewon. He could do all sorts of tricks with me.After we received our ribbon, he hopped on meagain, and we pedaled to the playground luncharea where we rode across benches and tables.Teachers yelled at him to stop, but he didn’t.We rode up stairs right into his classroom, thendown the hall, and finally raced down thestairs—bumpety, bumpety, bumpety. It was aglorious day.”

“I also had a special day many years ago,”Dusty Biker said. “The girl who owned me wasin high school. She really loved riding on dirttrails. One day she challenged several boys to adownhill race on a rugged trail where we hadcrashed a few times. I felt the vibration of herexcitement in my handlebars as we waited forour turn to start. Vroom! We both knew everyrock and rut on that hill, and we conquered thecourse in our best time ever, beating all theboys with their fancy mountain bikes.” The oldTrek stood a little taller at the tree. “We werequeens of the mountain that day.”

The Trek and BMX turned their front wheelstoward the Cannondale. “What about you, BigRed?” the Trek asked. “Did you ever have a spe-cial day?”

“Hmph. My name’s Crank Lloyd Ride III, not

Big Red. Yes, I had a few important days. Myowner had me all pimped out with the latestaerobars, pedals, seat, and wheels. We rodefrom San Francisco to Los Angeles, eating upthe pavement on the coast highway. We racedin two Ironman triathlons. We didn’t qualify forthe Hawaii Ironman after our first race, and Ibusted my ball bearings training for the sec-ond.”

The Cannondale paused for a long moment,and when it continued, its voice wasn’t clear.“Excuse me, I’ve got a cog in my throat.” Thebike slowly shook its handlebars left and right.“For the second Ironman, my owner thoughthe’d have an advantage if he inflated my tirespast the max. It was a hot day, and we rodethrough rough sections. After my first blowouthe was mad, but we only lost a few minutes.After my second blowout he went postalbecause he carried only one spare. He threw medown and gave me my one and only scratch.

“Following that race, my owner bought CrankLloyd Ride IV, and I was demoted to an alter-nate training bike. After he bought Crank LloydRide V two years later, he left me at his placeof work for occasional lunchtime rides. Herecently bought Crank Lloyd Ride VI and no

Swap Meet, continued


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Fuel Factor NutritionContact: Kim Mueller(858) [email protected]

Power Barwww.PowerBar.com

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

Competitor Magazinewww.competitor.com

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


SPONSORS OF TCSD

NUTRITION

PROFESSIONAL SERVICES

We are always looking for race reports. Shareyour latest experience, your first or 500thevent. No two races are the same. Stories neednot be just about triathlons, they can includerunning, cycling and/or whatever you thinkother club members may find interesting.Without content, this newsletter will end upbeing just ads and that is no fun.

Submission date is the 17th of each month forthe following months publication and shouldinclude photos whenever possible.

Any questions on the submission process,please contact the publisher or editor for com-plete details. See page four for contact info.

ARTICLES WANTED: Share Your Race Report or Adventure(s)

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WELLNESS

longer needed me.” The Cannondale’s water bot-tle leaked several large droplets.

“So which was your glory ride?” the Trekasked.

“It wasn’t just one ride. It was all the long,tough training for the second Ironman. Duringthat journey we learned to ride as one. It wasthe promise of a great day that didn’t happen.

If only he had given me a fair chance.”* * * * * *Only a few prospective buyers even glanced

at the three bikes because shoppers largely con-gregated around the racks. After awhile, a manwith his wife and six-year-old son stopped totake a look at the smallest bike.

“When I was your age, I got a brand-new BMX

Swap Meet, continued


19

TCSD BIKE & WHEEL CASE RENTAL PROGRAMTCSD 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

bike like this one, only it was painted midnightblue,” the man said. “I rode it like crazy. Did Iever tell you about the time I won the sixthgrade bike rodeo, and afterwards rode it on thelunch tables and into my classroom? The princi-pal said I couldn’t ride my bike to school any-more, but I was graduating in a few days any-way.” The man laughed.

* * * * * *Henry Fork’s handlebars shimmied. “It’s him!

He grew up, but I’m sure it’s him!” The BMXtried to stand taller.

* * * * * *“Can I try riding it, Dad?” the boy asked.“It’s old,” the wife said. “Maybe we can find

a newer bike.”The man picked up the BMX. “Yep, it’s just

like my first bike, and a good one to learn on.Why don’t we buy it?”

“I like this one,” the wife said, her hands onthe Trek hybrid. “It’d be good for errands andweekend rides on the bike path.”

“Well, if you two are buying bikes, maybe Ishould get one too,” the husband said. “This redone’s kind of fancy for my taste.”

The wife elbowed him. “If you bought a seri-ous bicycle, maybe you’d ride seriously and losesome weight. Let’s see if we can bargain andbuy all three.”

Fifteen minutes later, the family loaded thethree bikes in a carrier on their SUV designed tocarry two. They strapped the BMX upside-downbetween the larger bicycles.

* * * * * *“I can’t believe it’s the same guy and his son!

This is so cool riding upside-down!” Henry Forkwiggled and jiggled with each gleeful proclama-tion. “The kid’s going to clip playing cards on

my frame so they hit the spokes and go clickety-clickety-clickety-clickety—“

“Enough already,” Frank Lloyd Ride III said.“When we arrive at the house, I won’t have toput up with you. You two will stay in the garagewhile the man keeps me on a wall hook insidethe house.”

“Who wants to stay inside?” Henry Fork said.“I want to spend my time with kids on the grassand sidewalk. Clickety-clickety-clickety-click-ety….”

* * * * * *“Honey,” the wife said,” you’d better look at

the bikes. They’re making a funny noise.”The man stopped the car and checked the

bikes. “I can’t find the source of that clicking,”he said when he strapped himself again in thedriver’s seat. “We’ll clean and lubricate all threewhen we get home.”

* * * * * *“Hmph,” Frank Lloyd Ride III said. “Do you

realize how much trouble you’re causing? You’rea toy, not even a real bike.”

“Big Red, you and your skinny tires are full ofhot air,” Henry Fork said. “Clickety-clickety-clickety-clickety. I can’t wait to go up and downthe curbs. Up and down, up and down, bumpety,bumpety.”

“You have no class. You don’t even have abrand label.”

“Well, gunk you and your oversized downtube.”

“What’s with you two?” Dusty Biker said.“We’re all a bit different, but none of us is bet-ter than the other. We’ve just been adopted,and we’re going to our new home… so shut upand ride.”

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MARCH 201320

The USAT NationalChallenge Competitionhas come to a wrap.February concluded the

final segment, the run,which the Club awarded it’s

top ranking athletes. Ranked among otherTCSD members, the following individuals camein the top three in swimming during Decemberand in cycling during January.

SWIMMINGBill Jones came in 1st place (527 points)

and Andy Thacher came in 2nd place (500points). Each will receive a wetsuit.

Jodi Hays came in 3rd place (366 points).She will receive an Aqua Sphere swim bag withgoggles/pull buoy/kick board.

CYCLINGMike Plumb came in 1st place (2,595

points). He will receive a

2013 NATIONAL CLUB CHALLENGE COMPETITION

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set of race wheels from Karbon Speed. Laurie Kearney came in 2nd place (2,245 points). She will

receive a set of Speedplay pedals. Tanja Canter came in 3rd place (1,990 points). She will receive

a $100 gift certificate to any of TCSD's sponsor bike shop.

RUNNINGFebruary was “Run Month“. We were going to just award the top

three runners with shoes from Road Runner Sports but since there

have been so many hard working members on the roster, we aregoing to give away more shoes to those who “step up” theirgame.

A spreadsheet has been created which shows all membersranked by total, last name, swim, bike, run and age group rank-ings, http://tiny.cc/rbrxsw. Use the tabs at the bottom of thepage to select different viewing options.


former Olympic medal winner represented the US well with hisfourth place finish. Way to go Meb!

I’m also in awe of the ITU Elite athletes. Remember me talkingabout the Noosa triathlon? Well that was one of the events whereI saw for the first time elite athletes competing. The winner atthat race, Courtney Atkinson, actually was here in San Diego lastyear competing in ITU. The winner of the women’s race wasCaroline Steffen, who was second at this year’s IronmanChampionships. How cool is that? My other exposure to ITU com-petitors and competitions has been through a magazine I sub-scribe to out of the UK, Triathlon Plus. They always feature ITUraces and I’ve gotten to “know” various world competitors like theBrownlees for example, and Javier Gomez. To have Jonny Brownleehere last year and to see him win was a real highlight for me. Ieven got his autograph and got to talk to him for a bit at beforethe race!

What do you do for a living?I work at SANDAG, the regional planning agency, as a Project

Manager doing marketing for the iCommute employer program. Ilike my job for many reasons but mostly because I help people andthe environment. And I get to work in the field with companies ofall sizes and from different industries all over San Diego Countywith their alternative commute programs. I’ve been at SANDAG forsix and one half years and I really like it. I get to use my variededucational and work-experience background in unique ways.When I work with employers I get to use my business background(I have a BS in business from Long Beach State and a certificatein Marketing from UCSD Extension, and my eight plus years ofexperience working in the corporate world). When a company Iwork with is trying to go green, I can rely on my environmentalquality background (I have a master’s in Geography with anemphasis in Environmental Quality from SDSU.) I also know whatit’s like to work with limited resources, which a lot of companieshave limited staff time and money to help their employees com-mute to work (from my 6+ years in non-profit management). Thetransportation industry is something new though; but I’ve found Iam uniquely attracted to the concept of alternative commuting, inother words car-less commuting. When I lived and worked in

Holland in the 90s, I didn’t have a car. I just had my bike, the tramand walking. Coming from the LA area where I grew up, that wasquite a lifestyle change. But it worked and I loved it! I wish Icould do it more here in SD but things are so spread out and I usu-ally have so much stuff with me on a daily basis (triathletes havea lot of stuff!!), I can only manage to commute by train and bikea couple of days a week.

What are your future triathlon goals?Well, it’s not an Ironman. Hahahahaha. I love endurance sports

and love to be out there training and racing for hours and hoursbut the thought of running a marathon after cycling for 112 milesand after being horizontal in the water for 90+ minutes sends myhead spinning! It’s such a super human feat to do an ironman. Myfriend Betsy Mehlrose just did her first and I’m in awe of her for-titude and determination. For me, I’ll stick to half-iron distances.

It’s just a matter of finding the right course: Not too hot orhumid, not to hilly on the run and water that’s not too cold or hasa strong current. I know that’s a lot of conditions, but I knowmyself and my “melt-down” point. Hahahahaha. There aren’t a lotof races out there when you consider my specs. Last year I thoughtI found the perfect half distance race, the Rev3 race in PortlandOregon at the end of July. But wouldn’t you know it? They werehaving a major heat wave during race weekend and it was 90degrees on the run. Ugh! I finished the race but it was a very, verylong and hot day. You may have read my race report back in theAugust, 2012 Newsletter.

This year I plan on doing all of the Club’s Aquathlons and asmany club races as possible. I’ll also do San Diego Internationaland either the TriClassic or TriRock, plus Mission Bay. Those arebecoming my tri-standards each year. As for longer distances, Imay sign up for Orangeman and do the whole half-distance thistime. Last year I did the Aquabike (which I “down-graded” toavoid another very hot run). I have my eye on another couple ofhalf-distance races to consider, the Rev3 in Maryland and Miami70.3. If I do a half-ironman this year, it’ll be one of those. It justdepends on how much time I have to train. These puppies take alot of training time, as you know. They are all at the end of theyear though, so my ITU volunteer gig will be over by then and I


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should have more time to train.

Deborah, thank you so much for sharing your story.Overcoming an addiction like smoking is so impressive. Youreally are a special lady. With your gifts I am certain the ITUSan Diego Triathlon is in very good hands. Good luck with allyou do!

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


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