tcsd trinews march 2014

MARCHCLUB MEETING“MOVIE NIGHT”

2014

TRIATHLON CLUB OF SAN DIEGO

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

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

Question of the Month 14Wetsuit 101 18Race for a Cause 21

INSIDE THIS ISSUE

MARCH

TriNewshat day in mid-May would stay etchedin Jonah’s memory forever. He had

recently bought a new wetsuit for oceanswimming, which gave him extra assur-

ance hewould neversink. He hadbeen swim-ming weeklywith a group of buddiesat Treasure Cove, build-ing up his confidence toreach the quarter-milebuoy and return to shorewithout hyperventilatingand panicking. His goalwas to race in at r ia th lon ,and he

ne e de dto swim solo. Withhis new gear and a fewmonths of practice, he feltready to tackle the course alone.No one has reported sighting sharkshere for a number of years, andtoday will be no different. It was a

weekday morn-ing, and no other swimmerswere in the water.

He stood on the bluff overlooking thecove beforedescending thesteps to thesand. The aircarried the

sounds of gulls and seals somewhere nearby. Theswells were calm, the water glassy, and thetide was low, exposing a small, rocky reefthat barely jutted out of the water. It wasabout a quarter mile from the beach, but not

in the same direction as the buoy. What thehey. I’ll swim around the exposed rocks instead.

A flock of gulls circled above, and a few landedon the rocks momentarily before taking flightagain. Well, I won’t be totally alone.

With his wetsuit on and his goggles snugged,Jonah started the swim with slow, easy strokesuntil he found his rhythm and gained confi-dence. Every few strokes he lifted his headand sighted on the circling seagulls. Thewater was deep enough that he couldn’t seethe bottom for most of the distancebetween the shore and the reef, but as heneared the gulls, dark shapes appeared below

him. Jonah slowed his pace, the first twingesof apprehension gripping him. They’re just big

boulders. See? They aren’t swimming. There areno big creatures down there.

He glided near the exposed rocks, an area no

A Tale of Fiction

By Barbara Javor

continued on page 6

Thursday, March 6thFeaturing

Cheetah: The Nelson VailsStory

Schedule: 6pm Doors Open & Food

6:30pm Announcements/Raffleand Interview

7:00pm Showing

Location: La Paloma Theatre

471 South Coast Highway 101Encinitas

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

the MermaidT

A Tale of Fiction

by Barbara Javor

MARCH 20142

WWW.TRICLUBSANDIEGO.ORG3

WednesdayMarch 19th, 6pm

SundayMarch 23th, 7am

Location: Black Mountain Park. Off of Carmel Valley Rd. Minutes from the56 Freeway.Transition area will be set up at a local little league park.

Distnace: Run 2.5, Bike 11.6,and Run 2.5

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

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

NON-MEMBERS WELCOME!

Location: Endurance House-Oceanside 401 N. Coast HighwayOceanside, CA 92054(760) 978-6422map: http://tiny.cc/6mq29w

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

Saturday March 15th, 7am

MARCH TCSD MEETINGS, CLINICS, RACES & RIDES*

MARCH DUATHLON

INTRO TO TCSDAND FRIENDS

MondayMarch 24th, 6pm

TRI 101

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

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

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

Dates:Route 1 (101 mi): March 15Route 2 (104 mi): April 19Route 3 (113 mi): May 17

Route Maps:http://tiny.cc/kon7bx

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

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

Start Location: Endurance House-Oceanside 401 N. Coast HighwayOceanside, CA 92054(760) 978-6422map: http://tiny.cc/6mq29w

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

BEAST MODE CENTURY SERIES

Come out and visit one ofTCSD’s awsome sponsors, Hi-Tech Bikes, and hear aboutwhat makes our Club awesomeas well as the latest and great-est on all things TCSD.This is a great opportunity to

hear about all the Club has tooffer, learn the basics aboutthe sport of triathlon, andgain training partners.

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

Free food and drinks will beprovided.

Location:Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 map: http://tiny.cc/am6ea

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

SundayMarch 23rd, 8:30am

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 moderate

climbs 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.James will be your leader and is

promising a fun-filled morning.Non-members are ALWAYS wel-come. 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:Please contact James Ismailoglu

at [email protected] with

any questions/comments.

REAL BEGINNERS’ BIKE RIDE

4MARCH 2014

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

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

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

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

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

Editor John Aspinall [email protected]

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

Contributing Writers:Barbara Javor, Thomas Ryan andCraig Zelent

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

Aquathlon Director Jay Lewis [email protected]

Beginner Coaches James Ismailoglu [email protected]

Dean Rosenberg [email protected]

Steve Tally [email protected]

Bike Case Rentals Bob Rosen [email protected]

Club Historian Ian Kelly [email protected]

Creative Team Arch & Christy Fuston [email protected]

Expo Director Deborah Jones [email protected]

Ironman Coaches Mike Drury

Membership Director James Ismailoglu [email protected]

Newsletter Editor John Aspinall [email protected]

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

Race Director Jim Johnson [email protected]

Social Directors Bryan Diaz [email protected]

Amanda Scott [email protected]

Social Media Manager Kat Gunsur [email protected]

Sponsorship Director Cory Gasaway [email protected]

Swim Director Chris Costales [email protected]

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

TCSD Cares Steve Tally [email protected]

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

Track Coach, North County Mike Plumb [email protected]

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

Youth Team Coach Judi Carbary [email protected]

Web Administrators John Hill [email protected]

Richard Reilly [email protected]

Roger Leszczynski

President Steven Banister [email protected]

Vice President Debbie Wittich [email protected]

Treasurer Mike Plumb [email protected]

Secretary Brian Maiorano [email protected]

Independent Directors John Hill [email protected]

Brian Long [email protected]

TCSD Board of Directors [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

5

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

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

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

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

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

6:00 AM Ocean Swim • Location: Carlsbad.

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

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

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

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

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

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

Thursday6:00 AM Ocean Swim • Location: Carlsbad.

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

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

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

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

6:00 PM Ocean Swim in La Jolla • 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.

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

Judy Carbary, [email protected].

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

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

WELCOMENEW TCSDMEMBERSElisa Acosta

Zamar Akins

Diana Anderson

Frans Baculi

Dwight Baker

Daniel Barr

Lisa Beilke

Darryl Belarmino

David Bloxom

Gina Caretti

Philip Castaldi

Travis Champion-Fritz

Ryan Chien

Sylvain Colin

Evan Constantouros

Greg Dahlke

Gareth Davies

John Davis

Pavla Decoteau

Erica Dickinson

Ellie Dragonetti

Mithra Emami

Judith Emaus

Tom Fitch

John Flaa

Sian Fogden

Jenifer Foley

Steven Fox

Chris Galuppo

Reagan Gasaway

Blumenthal Genavie

Debora Gerads

Evan Gill

Richard Graff

Brandon Hearn

Todd Hitchcock

continued on page 21

SWIM

BIK

E

RU

N

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

6MARCH 2014

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continued on page 7

larger than a living room, and started to circlethe reef when a bright, blue-green iridescencecaught his eye. What was that? He back-paddleduntil he saw it again about ten feet below,tucked in a large crevice. A mermaid! He tried todescend a few feet to get a better look, but hiswetsuit was too buoyant. Holding his breath, hestared down at her. He was certain she returnedhis gaze.

She wasn’t a beautiful maiden with long hairwaving in the current like Jonah had seen inbooks and movies, but she wasn’t homely,either. She had the face more or less of a bigfish, but with a flatter surface and a small, del-icate mouth. Large, iridescent scales coveredher body that was the size of a human butshaped like a fish. Pectoral fins hid her arms,but Jonah could tell she had some sort of handsbecause seals swam up to her and grabbed sar-dine she held for them tucked next to her fins.The seals cavorted in circles around her as ifthis were a game they frequently played. Shelifted one of her appendages toward him, and aburst of glittery bioluminescence flowed in thewater for a few moments. Jonah knew thehuman eye normally detected marine biolumi-nescence only in the dark, so the glowing dis-play she sent in his direction was extraordinaryand apparently for him. Was that a smile Idetected in her little fish mouth?

Jonah had to raise his head to breathe, buteach time he quickly put his face back in thewater to watch her. After his fourth or fifthbreath, he looked down again, and she wasgone. The seals and seagulls were gone. He cir-cled the reef, but all the animals that had beenthere a few minutes earlier had left.

He treaded water for a minute, looking forother swimmers, but he was alone. He returnedto shore, not thinking about his swimmingmechanics or potential dangers, but about thesight he had just beheld. When he asked thelifeguard on the beach whether anyone hadreported seeing a large, blue-green fish, theman shook his head.

That evening Jonah called his swim buddiesand reported his experience. He couldn’t keepthe excitement out of his voice. ”Let’s swimtomorrow after work. You’ve got to see her.”

They swam the next day and several followingdays, with no sightings of a mermaid. Hisfriends had previously kidded him about Jonahand the Whale, and over the years he hadreceived plenty gifts of coffee mugs with whaleson them. Now his buddies ribbed him aboutJonah and the Mermaid. At first he laughed buthe soon grew aggravated with their teasing. Isaw her, and she saw me. She is real. We madea momentary connection. I know she’s out

THE MERMAID, continued


Craig: What was your sports back-ground before triathlon?Mark: I was a competitive tennisplayer in high school and for a fewyears into college. I wasn't great; I broke morerackets than won tournaments. I ran cross coun-try one season as cross training and really likedit. I grew up in the San Gabriel Valley and ourhome course was the Mount Sac course wherethey have some outstanding races; it was a greatintroduction to running.

What was your first triathlon like? Mark: I joined the Sierra Club in college. Theyhad a Basic Mountaineering Course that taughtus navigation, rock climbing, snow and iceclimbing; it was a great way to learn more aboutthe mountains I loved since visiting Yosemite asa kid. I climbed in the Sierra Nevada, Tahquitz,Joshua Tree and all over California in the 80’s. Ihad a few “Epics” – climbs that go awry due tobad judgment, simple mistakes, illness or weath-er. I suffered through some long nights and gru-eling hikes so maybe endurance events were in

my future.

I continued to run as training until I startedto develop some knee pain around my late 20’s.I took up road cycling in the 90’s when I movedto the Inland Empire and competed at theRedlands Classic public races. I took up swim-ming later when I started to travel for work. SoI had done all three sports recreationally prior tostarting triathlon.

How did you happen to get started racingtriathlons?

Mark: I followed Ironman in the 80’s and 90’sand always thought that would be a great chal-lenge. I moved to San Diego in 2001 and start-ed ocean swimming. I joined a firm in 2004where many of my colleagues were enduranceathletes. They said, “you ran in high school,

TCSD CONVERSATION WITH:By Craig Zelent ”

WWW.TRICLUBSANDIEGO.ORG

7

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continued on page 8

This interview was with a real

life saver. Seriously! I sat

down and talked triathlon and

search and rescue with the

Tri Club’s own Mark Kenny.

Mark is a genuinely great

guy who has risked his own

life to help many people

over the years. I know

you’ll thoroughly enjoy

getting to know this

Good Samaritan.

continued on page 8

Mark Kenny

Search and Rescue Team recertification at Lake Tahoe.

8

swam and biked after college, so you just needto put them together.” It sounded like fun so Isigned up for Spring Sprint in 2006. At thesame time, I learned San Diego had a mountainrescue team. I had always wanted to get backinto climbing and felt a rescue team would bea worthwhile way to do it. I thought thetriathlon training would be good preparationfor the physical demands of the team.

What is the Search and Rescue team you area part of and what do they do?

Mark: Mountain rescue as a discipline emergedpost-WWII when former troops from 10thMountain Division and other units who hadfought in the mountains returned home andwanted to apply their skills. Mountain rescueteams are specialized teams that train andoperate in high altitude, alpine environmentson rock, snow and ice and have medical firstresponse as well as technical rescue skills. Wehave a certification body, the Mountain RescueAssociation, and each team re-certifies annual-ly in one technical area (Snow and Ice,Technical Rope Rescue, etc.) We also have fed-eral, state and local requirements that we haveto meet, including training, technical knowl-edge and background checks.

San Diego Mountain Rescue Team was found-ed in 1967 as a result of two hikers that gotlost in the Sierra Madre Occidental in Baja. Theteam is one of only two independent teams inCalifornia (most teams are organized and oper-ated by their local county Sheriff, which hasthe legal responsibility for lost person searches.We have about 60 active members, rangingfrom 21 to 60+ years old – some of our bestsearchers are in the 50+ group so age is not a

factor, there is a role for everyone to apply theirstrengths – physical, mental and experience –to the team.

You might ask why we have a mountain res-cue team when San Diego County has no moun-tains above 6,400 feet in elevation. Our skillstranslate to some of the well-known areas inthe San Diego backcountry where people canget in trouble. We also support teams in SanBernardino, Riverside and Los Angeles wherethe mountains are higher. Since San Diego andSouthern California has such a wide variety ofterrain, we train monthly in the mountains,deserts and everywhere in between. Our deserttraining is in August (think Kona training witha pack) and our best trainings usually involvesome rain, snow, darkness and vertical expo-sure.

We operate in conjunction with the San DiegoCounty Sheriff's Search and Rescue Team. Werespond to both urban and back country call-outs and average about 30 operations per year.Urban searches involve “at risk” individuals(Alzheimer/Dementia, mental or emotionalchallenges) who have walked away, gotten lostor threatened in some way. Callouts go to allactive searchers and we average 10-50searchers per operation based on need. TheSheriff has additional resources such as heli-copters, ATVs, canine search teams that wework closely with.

What is the process to join the team and whatwas the qualification experience like for you?

Mark: We recruit each fall and the only paperrequirements are that you be 18, have exten-sive backpacking experience and be in goodphysical shape. Of course you must be a team

CONVERSATION, continued

MARCH 2014

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APPAREL & EQUIPMENT

player, calm in stressful situations, have a desire to helpothers and other “soft” skills. We interview applicants andinvite a small group to join us on a weekend training in thelocal mountains. We average about 15-20 recruits each yearwith about a 50% attrition rate in the first year.

I joined in 2007 and my biggest concern was whether thegroup would be a type-A, military-oriented, risk seekingbunch of yahoos. After a lot of triathlon training and hikingup Iron Mountain with a heavy pack I knew I was ready forthe endurance aspect of the training. However, I wasn’t pre-pared for the physical demands of carrying the litter, extrapacks and all the gear the team brings.

We had a small recruiting class that year so the groupconsisted of about 20 people carrying the litter with thegear in it up Devils Slide trail (2.5 miles, 2,000 feet gain)on Mount San Jacinto in heavy winds. Later that night wewere met with rain, then freezing rain/sleet and finallysnow. We woke to a cold mist and had two full days of nav-igation, rappelling, litter packaging and mock searches. Weended the weekend carrying a team member down themountain in hot, dusty conditions. It destroyed me! I gothome around 6 p.m. Sunday and fell asleep by 7p.m. It tookthe better part of a week to recover!

I found the team to be very much like the skilled, cau-tious, supportive, teams I climbed with in the Sierra Club inthe 80’s. I was accepted onto the team as a Trainee. Allteam members must attend 50% of trainings and 20% ofoperations each year to maintain their active status. Thenext two years were spent training, taking a medical firstresponder course and gaining experience on operations.Eventually I started leading groups, trainings and was elect-ed as a full Rescue Member in 2010. Rescue Members aresigned off on all skills, have led trainings and demonstratedleadership on the team. I also was elected President of theteam in 2011 and served two years in that role.

What have been some of the more notable searches youhave been part of? Mark: I searched for Chelsea King the night she disap-peared. That was a tough search because we had a lot ofconcerned friends, family and public involved and we had tobalance their concern with our need to manage the search.That night, we were looking for someone who had gonemissing and was presumed injured.

As the search continued over the five days, our goalschanged, we had heavy rain and many more resourcesincluding the FBI. After Chelsea’s body was found, we werethen called out multiple times to search for Amber Dubois.While neither outcome was hoped for, finding the girls andbringing closure to their families was satisfying.

That was a tough time for many of our team members; we



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have support resources and critical incidentdebriefings that help members process theirfeelings and achieve some level of closure asindividuals.

I also searched for Guillermo Pino in 2012,who had gone missing in the Arroyo Tapiadomud caves of Anza Borrego State Park. Thatwas frustrating as we did not find him overseven days of searching, involving up to 250searchers from as far away as Santa Barbara,including a cave rescue team. Eventually hisbody was found by a private party and he wasrecovered by a mine rescue team due to thedangers of the cave he was in. He had fallen inone of the caves near his last known locationand had expired prior to our arrival the follow-ing morning.

Those tough searches are contrasted by themany successful searches the team has partic-ipated in over the years. In almost all cases,

the lost person is found or returns safely with-in 24 hours. We found a nice elderly gentlemanrecently eating by himself in a taco shop. Hisfamily said he loved tacos so we sent teams toall the taco shops in the area and found himthere!

What is the most rewarding aspect of beingpart of the Search and Rescue team? Mark: I think most of us do this because wehave been lost or stuck somewhere in the backcountry and would like to think there is some-one who will get out of their warm bed and gointo bad conditions to try to find us. Thecamaraderie of the team is also a very impor-tant part of staying motivated to attend train-ings and meet the membership requirements.The gratitude of the individuals or their fami-lies is especially poignant and somewhat unex-pected. I am amazed at how grateful they areeven when presented with difficult news.

10MARCH 2014

JAIME KRAUSEMember since: July 2012

MEMBER PROFILE

Age Group: F25-29

Status: Married.

Occupation: Aquarist at Sea World.

Favorite local restaurant: Filippi’s,Pacific Beach.

When not training, I enjoy: Hiking,traveling, happy hours withfriends.

Before I became a triathlete I was:An avid beach go-er.

Who or what inspired you to starttriathlons? A friend of mine askedme if I’d be interested in doingone. I started thinking about howit might be fun to challenge mybody and see what I was capableof. I actually started off doinghalf marathons to put my physicalcapabilities to the test, which ledto full marathons, and somewherein between there was when Istarted doing sprint triathlons tointroduce myself to the sport.

My first triathlon: Spring sprint triin mission bay 2011.

Pre and/or Post event ritual: I don't really have any eccentricrituals pre or post race, I eat abagel before every race and what-ever food is available at the end



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11

What have been some of your most favoritetriathlon experiences? Mark: Well, mostly the people in the sport andthe support among the athletes. Little thingslike a “good job” or high five can go a long wayin the event. As most people know, I reallyenjoy Wildflower and that whole weekend.However, I’ve curtailed my camping since I doa lot of it every month now with the team! Itmust be like working in an ice cream shop;you lose the desire you once had for it! Oneof my most pleasant sur-prises isf a l l i n gback inlove withtrail run-ning, com-peting inXterra trailruns andrunning inthe GrandCanyon.

Since Itrain morethan I race, I’dhave to saysome of thoselong dayswhere you transcend the physicalaspect of the sport, the endor-phins kick in, a sunrise or sunsetor a freak snow shower on a rideor run in the mountains havebeen some of my best experi-ences.

What was the dumbest thingyou have ever done as a triath-lete? Mark: Wow, there are so many!First, not joining the club priorto doing my first triathlon! Iwas doing my own swims in the ocean (not rec-ommended) and didn’t really know what sight-ing was all about. I strained my neck andpinched a nerve at Spring Sprint 2006 andcould not race the rest of the season. Ouch!Arranging all my gear in T1 only to have itrained on during the swim was another “duh”moment.

I’m pretty famous for showing up with thewrong gear or missing something. I’ve run inbike jerseys, biked with swim goggles andshown up without my shoe insoles for my firstultra. I had to drive back 11 miles to the near-est town and buy a generic Dr. Scholl’s. Imissed the start by 30 seconds. That was fun.

What is your favorite benefit of TCSD member-ship?Mark: Definitely the peopleI’ve met and relationships

I’ve developed that transcendthe sport. I met my lovelywife Elizabeth at a swim and“chased” her for a couple ofyears before she said yes toa date in 2009. I think wewere both smitten fromthere. We dated long dis-tance, married in 2012,suffered through her nurs-ing school and my jobchanges and are just nowlooking forward to havingmore time together andracing more. She haschanged me in so manypositive ways, keeps me

grounded, doesn’tsuffer from mymy whining(much) and isvery supportiveof my searchand rescue work.I’ve also met somany goodfriends whoindulged my crazyschemes for work-outs or “events”over the years.

My favorite “tan-gible” benefits are

the club pot lucks, work outs, and sponsor swagand discounts. This can be an intimidatingsport to get into and the club has done a greatjob building a support system around the sport.

What athletic performance are you most proudof?

of the race, and always makesure I get a few celebratorybeers in.

Favorite event/tri: San Diego TriClassic is always a really fun oneto do, can’t beat post racemimosas and beer!

Favorite segment (swim, bike orrun): Swimming is definitely themost fun segment for me, but Iexcel at running the most, so it’shard to choose between the two!

PR/Best race (or any split time): Ironman Florida 11:57:32

This year’s athletic goal: It was tocomplete my first full ironman,and I did that in Florida inNovember. This year’s goal is tocomplete IM Coeur d’Alene andsignificantly improve my bikeperformance!

Can’t race without: ChocolateStinger waffles.

Most embarrassing or disastrousmoment: Fortunately I haven’thad anything terribly embarrass-ing or disastrous happen to meduring a race. The worst thingwas probably when one of thepins pinning my bib to my racebelt flew off when I was puttingthe belt on. I had to yell out tothe volunteers to see if anyonehad any extra pins, and luckilyone did..

My equipment:

Wetsuit: XterraBike: QRShoe: Brooks

Equipment wish list: New wheelsetand waterproof GPS watch.

Best advice: You are your biggestfan, no matter what, ALWAYStalk positively to yourself andcontinuously encourage yourself,ESPECIALLY during races. Themental part of this sport is sucha powerful and important one.

Favorite Thing(s) About TCSD: All the friends I've made who areas crazy about this sport as Iam!

MEMBER PROFILE,continued


Superfrog relay team.

Solana Beach Triathlon with wife, Elizabeth.


12

MARCH 2014

Mark: Definitely the 2009 Montana De Oro 50Ksince it was the event where I put together atraining schedule, did the workouts, fully pre-pared (except for the insoles) and completedwithout injury. I had committed to running theGrand Canyon rim to rim to rim with a coupleof friends in October 2009. I had some greattraining runs including your Rancho Santa Fe11-miler (many times), several Xterra races,repeats on Devil’s Slide trail on San Jacinto andseveral late night runs (“yes honey, I’m fine, goto bed, you have a race in the morning, I’ll behome soon”).

I signed up for the race which is held in oneof my favorite State Parks in California and tookmy daughter and my niece with me as support.How I got two teenagers to hang around a racetent for six hours I don’t know. The race is twoloops equally 25K that you repeat for the 50K.

I go out conservatively and feel great on thedownhill’s, just bombing away like at theXterra’s earlier in the year. I’m running in frontof a woman and she’s complimenting me then Irealize she and her friends are doing the 25K.Uh, maybe I should hold back a little? I getpassed by numerous 50K racers then who Iended up passing in the second 25K.

I was really proud to keep it together and I’mjust flying past people who are walking the

final couple of miles. I enter the final switch-back and I see my daughter and my niece hur-rying from the parking lot down to the finishon the beach. My niece has had a tough timewith rheumatoid arthritis so she can’t run andI’m watching her kind of shuffle run down thishill and I just lost it. It was my most satisfyingfinish.

If you could waive a magic wand over thesport of triathlon, what would you like tochange?Mark: That is tough, the sport has grown somuch in just the last few years. Anything thatmakes the sport more accessible and fun, like atriathlon “park” that has permanent transitionstations, showers, and course markings wouldbe great. I think the junior programs andschool programs that are emerging are great.Triathlon is the gateway drug to so many otherfun pursuits, let’s keep it growing!

From the club perspective, I’d like to seeraces during the week (other than theaquathlons). Some of us have weekend commit-ments (kids, jobs, search and rescue) that pre-vent us from attending weekend events. Howabout a Friday evening race?

What are your future triathlon goals?Mark: Wow, I feel I am just starting to progress

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.

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

Xterra Wetsuits610 Gateway Center Way, Suite JSan Diego, CA 92102(858) 565-9500www.xterrawetsuits.comDiscount: 60% off select wetsuits.CODE: Available on TCSD MemberDiscount web page.

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

SPONSORS OF TCSD



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Zoot Sportswww.zootsports.com

Energy Lab TrainingContact: Trevor Kingemail: [email protected]

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

Gleason Endurance CoachingContact: Bill [email protected]



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within the sport itself and I look at guys likeGerry Forman and others as inspiration to gofarther into the sport. I’ve had some back issuesthat go back to pre-triathlon years that I feelare just starting to be resolved, so I’m opti-mistic.

I believe you and I had a conversation onceabout how not running in my 30’s (due to vagueknee issues that my conservative doctors neverdiagnosed as IT band) might have allowed meto run well into my “adult” years! I do feel liketrail and beach running has allowed me to buildstrength and flexibility and stay relatively injuryfree over the years.

I still want to complete my first half ironmanand then we’ll take it from there. I’d still like to

go to Kona but I have a lot to learn, especiallyabout nutrition.

How can people contact you for more informa-tion about the Search and Rescue Team?Mark: Thanks Craig, they can contact me [email protected] or visit our team’s web-site at http://www.sdmrt.org/. They should justbe prepared to train and race a little less!

Mark, thank you so much for sharing yourstory. You have made a huge contribution toour community with your search and rescueefforts. Stay safe, my friend!Craig Zelent is a USA Triathlon Level 1 CertifiedCoach. Craig can be reached at (760) 214-0055 or [email protected].

COACHING & FITNESS

MINI SPRINT TRIATHLON200 Yard Swim, 6 Mile Bike, 1.5 Mile Run

ITSY BITSY (7-10 yrs only)100 Yard Swim, 3 Mile Bike, 3/4 Mile Run

SPRINT TRIATHLON¼ Mile Swim, 10 Mile Bike, 3 Mile Run

DUATHLON1 Mile Run, 10 Mile Bike, 3 Mile Run

MINI SPRINT TRIATHLON200 Yard Swim, 6 Mile Bike, 1.5 Mile Run

ITSY BITSY (7-10 yrs only)100 Yard Swim, 3 Mile Bike, 3/4 Mile Run

SPRINT TRIATHLON¼ Mile Swim, 10 Mile Bike, 3 Mile Run

DUATHLON1 Mile Run, 10 Mile Bike, 3 Mile Run

Triathlon & Duathlon

2014

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Spirit!Send your “TCSD Spirit” image(s) to [email protected] to beconsidered for the club’s website and/or newsletter.

What is Spirit?

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Any TCSD branded item shown in a unique location, setting or way.

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

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14

MARCH 2014

Xterra off-road tri Snow Valley, I used a mountain bike with cantilever brakes

and not disc brakes. The downhills where so steep that I pressed the brake hard

enough it went into my wheel and broke a spoke in the back. So I had my back wheel

dragging on the frame (imagine biking up hill with your brakes engaged the whole

time). As for the downhills, on four separate occasions I flipped over since I only had

a front brake. Aside from this ever long bloody bike ride, I got a trip out of passing

people on the uphills even with the damagee. —Roger

first sprint tri, never swam at all, figured it was ten minutes worst case how hard

can it be? Went off the front, got swam over. Rode a bike for a week or two, and all they

heavy people I passed on the climb out-descended me. I also stopped to pee off the

bike in a bathroom on Cabrillo. In summary, that equals last place for the so called run-

ner.... I learned you need to train and practice... —Martin Fletcher

guess mine wasn't too bad. I had just gotten into running, deciding I wanted to run a

marathon once in my life after running a 35 minute 5k. So I trained the best I could for about

nine months, going from 200 to 185 pounds. I met with a marathon running friend to carpool

and we had to park farther away then we wanted because we missed the shuttle cut off.

So here I am, 30 pounds over weight, I didn't get passed 18 miles in training due to an injury

three weeks before my first marathon, and I have to run roughly two miles to get to

the starting line on time (we were also lost).

We made it on time, and I finished my first and only marathon, vowing to never do it again.

That was three marathons ago, and now I'm 140 pounds looking forward to 140.6 this year.

—Joshua Tootell

wouldn’t call it my worst race, but worst race condition! I thought I was prepared for

everything, but not running through eight inches of water across an entire intersection, six

times in the marathon portion of the 2011 Cozumel Ironman! Just as my shoes were starting

to dry out, bang, it was time to run through the water again. It had rained and apparently

there was a blocked storm drain. My last trip thought the water, I noticed that someone had

finally dispatched a truck to pump up the water. What a nightmare! —Kevin Malone

QUESTIONOF THE MONTH:

What was yourworstrace and what have you learned from it?

Compiled by Thomas Ryan

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15


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

TriUsCoachingContact: Judi [email protected]: 10% discount for a 4coaching session package.

APX Sport [email protected]

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

SPONSORS OF TCSD



NUTRITION

down, my worst triathlon was LA Tri Series #2 last May. It was a longer sprint

with a 1000m swim. It would be my longest open water swim, so I was all focused on the swim.

Set up my transition area, braided my hair and went to fret by the water. Race started and

amazingly the swim went great! I’d seen them laying mats in the water to save our feet, so I

popped up when I got to a dark patch in the shallows thinking it was the mats. Nope, dark

patch was rocks. I promptly tripped on them and fell on my butt. Flailed my way out of the

water.

Get to my bike and my helmet won’t go on. I’d braided a single braid my hair (optimal for

swim cap) and the helmet wouldn't go over the braid.

Tore the braid out. Skipped socks to save time. Did my bike leg. Back into transition,

I really wanted my socks for the run. Foiled again. Ants were marching over & into socks.

A lot of ants. Fine, no socks. Off to run, unbraided hair whipping around like I was

a mad woman.

The run was going great, until 2-ish miles from the finish when I tripped and fell with arms

out-stretched to catch myself. There was only one other person around, who thankfully turned

out to be an X-ray tech. He didn't think my wrist was broken, but since it was already swelling

and bruising, I'd definitely screwed it up.

There weren't any roving medical folks or any other way to get back to the finish,

so I just walked in the final miles. I even managed not to be last. :D

What did I learn from all of thiscomedy of errors?

■ Never get so focused on oneaspect of a race that youdon't focus on the race as awhole (someone said the antswere there pre-race, I was toofocused on the swim tonotice)

■ Always try on your helmetbefore the race.

■ Don’t stick your hands outwhen you know your’ going tofall. I ‘only’ dislocated part ofmy wrist, but still earned 10days in a splint cast and lostroughly 2.5 weeks of trainingas a result.

■ People will still cheer for youeven as you fall on your buttexiting the water!

—Andrea Adams

Hands

16

MARCH 2014

Management Accounting GroupContact: David McMahon, CMA, EACertified Management AccountantOffice: (619) 333-0719

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]

SPONSORS OF TCSD


PROFESSIONAL SERVICES

QUESTION OF THE MONTH continued

TCSD Members get 50% OFF First Drop In Class10% OFF* All Non-Discounted Class Packages & Retail Items

www.BikramYogaRB.com

New students, please arrive at leaset 15 minutes early for registration and orientation.

is a challenging series of 26 yoga poses with two breathing exercises designed for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament, tendon and organ in the body. With a regular practice you will see the effects of this in your strength and flexibility. is done in a heated room to warm your muscles, prevent injury, allow a deeper workout, and cleanse the body by flushing toxins. A perfect compliment to your work-out, a great way to reduce stress, or to alleviate symptoms of long term or new injuries.

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Arizona 2009. My first Ironman. I practiced everything - except the

nutrition part of the training. When I finished the 112 mile bike portion, I looked at my bottles

and exclaimed, “Shoot - I only drank 2.5 bottles of fluid. I’d better catch up on the run!”

Too late!!!

As soon as I began to run out of T2, my stomach cramped up and I couldn’t eat or drink

ANYTHING for 26 miles! I was SO completely dehydrated when I crawled across the finish line,

that I drained two IVs in the med tent, in less than five minutes. Dangerous!!! Learned my les-

son the hard way!

Had a much better IMAZ race in 2010! :-)

Practice your nutrition and hydration!!! Even more important than practicing swim, bike, run!

—Tracy Cohen

IRONMAN

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 might find

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

Submission date is the 17th

of each month for the following

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

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

four for contact info.

ARTICLES WANTED:

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MARCH 201418

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.

Function Smart Physical TherapyContact: 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.

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WELLNESS

Wetsuit 101: Finding the Right FitBeing that the swim is daunting in and of itselffor most triathletes, finding the right wetsuitshouldn't be. A good, proper fitting wetsuitshould feel like a second skin. It should alsohelp you swim faster! The differences betweenmost triathlon-specific wetsuits is minuscule,however, the fit and flexibility can, and usuallywill, vary greatly.

So, what are the key features to look for in awetsuit? For starters, you want it to be legal!USA Triathlon is instituting the rule that no wet-suit shall exceed 5m i l l ime -

ters of thick-ness at any point.Fortunately, mostwetsuits measure 5 millimeters, but besure to check before you buy.

Features to consider when purchasing are flex-ible, anatomically cut arm and shoulder panels,buoyancy factor, arm “catch”’ paneling, snug fit-ting arm and leg cuffs and easy to reach zipper.Every manufacturer offers different suits withunique features at various price points. Fit, flex-ibility and buoyancy factors should be the num-ber one determining factor. Yes, a $200 wetsuitcan be just as fast as a $1,000 suit.

All the key features though, won’t do you a bitof good unless your suit fits just as it is meantto. In general, a proper fitting suit is tight and

in some cases, almost compressive; some suitsare specifically designed as such in order toincrease blood flow. If a wetsuit is too small,your range of motion will be greatly limited nomatter how flexible the suit. On the contrary,something too large will take water and likelycause needless skin irritation from friction.Unisex is not always best, look for suit makersthat offer women's and men specific tailoring.

Additionally, wetsuits are designed for one’sability as well, given your body position in thewater. If you struggle to keep your legs and feet

up near the surface of the water,you may want to consider a wetsuit with

more buoyancy in the legs to help level yourbody to a more streamlined position. For swim-mers with a natural, level body position, a suitwith equal buoyancy in the torso and legs isoptimal.

Consider a speed suit, for warm water races.Like one-piece tri suits, fit is important. Findone that matches your torso length.

Long Johns, wetsuits without arms, are nicewhen water temperature is warm and you wishto have the added boyancy factor. Also sleeve-less suits offer optimal range of motion in arm

GOODBADzipper in front = wrong

gaps under armpit = restricted movement

sleeves too long

leg openings toolow/long

low fitting at the inseam/gap = won’t fit on top

zipper in front back

no gaps under armpits =full mobility

sleeves pulled pastthe wrist

no gap at inseam

leg opening pulledabove ankles

and shoulders. Make sure the fit is snug aroundthese cutouts.

Online sizing guides are very helpful but isn’talways the definitive factor to which suit wouldfit best. Sizing is dependent on one's height andweight and it's not uncommon to fit in one wet-suit in regards to height and in another size inregards to weight. It’s hard to say which catego-ry takes more precedence, so making a trip to tryseveral on or suiting up in a demo at a race expois always worthwhile.

If you’re going to try on wetsuits and dreadputting them on, here’s a tip that will make it a

breeze without the use of any lubrication: put aplastic bag over your foot, like a sock, and slipinto the wetsuit as you normally would. Then, justpull the bag off your foot and repeat with theother leg. The same procedure can be used forslipping your arms through the armholes. Notonly does this reduce friction and the potential tostretch and even tear a suit, it's a big time saveron race days!

Article modified from it’s original content. Courtesyof gotriathlete.com, Erich Wegscheider.

[email protected]

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19


Gordon Weiss SchanzlinVision InstituteAlison Gordon (858) [email protected]@gordonweissvision.com

Rehab UnitedThree locations to serve youhttp://www.rehabunited.com

Zealios Skin Carewww.zealiosskincare.com1-855-ZEALIOS

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20MARCH 2014


21

NEW TCSD MEMBERS,continued

Philip Hu

Manya Hult

Kathryn Johnson

Tinh Khuong

Brian Ko

Annette Lahm

Dennis Lazaga

ondrya leavitt

Brian Lewis

Peter Martinez

Patricia McGovern

Sarah Mindick

David Moller

Peter Myers

Darren O'Hare

Trevor Outman

Joseph Pace

Matt Palumbo

Kristine Platt

Adam Renick

Violet Renick

Kelly Scheufler

Mary Shvodian

Katie Sievers

Jesse Sletteland

Jason Smith

Edward Snare

Ann Spaulding

Eric Stayer

Holly Stroschine

Kearny Tse

Thomas Utech

Jenna Van Cleve

Jack Vandenbrink

Maren Watts

John Weeks

Rebecca Ziemer

www.trainingbible.com

You bring the passion. We apply the science.

For personalized coaching, contact Jim Vance at [email protected] today!

professional running, cycling and multisport

coachingvo2 max testing

underwater video swim stroke analysis

Mike Plumb 863 Avocado Lane Carlsbad, CA (760) 420-8032www.tripower.org [email protected]

Race for a CauseIf you are still looking to finalize your race schedule this year, ourfriends at CAF have fundraising entries available for many premiertriathlons this year! Check out their available entries:

To register or for more information contact Jennifer Rose at [email protected] or(858) 210-3515.

IRONMAN North AmericanChampionship Mont-TremblantAugust 17, 2014

IRONMAN BoulderAugust 3, 2014

New York City TriathlonAugust 3, 2014

Challenge Atlantic CityJune 29, 2014

MARCH 201422

THE MERMAID, continuedthere.

For the next two months, Jonah swam regularly with his friendsbut added one or two early morning solo sessions to the reef eachweek. The mermaid did not reappear.

One morning, as he was about to enter the water, seagullsscreamed and dived in an angry knot by the reef where sealsbobbed in and out of the water, barking loudly. Oh no!Something’s wrong out there! Not paying heed that he could beswimming into danger, Jonah sprinted the quarter-mile to thereef. Panting when he arrived, he had trimmed over a minute offhis usual swim time. The mermaid was not there. He found noth-ing out of the ordinary except a few floating fish carcasses somecareless fishermen must have thrown overboard after filletingthem. The gulls and the seals were jockeying for their meal.Relieved, Jonah swam back to shore with thoughts about the mer-maid he would have never been able to save from danger.

Jonah’s first triathlon with an open water swim and a surf entrywas scheduled at the end of July. The beach where it would take

place wasn’t far from Treasure Cove. Two weeks before the race, heheaded there on a foggy morning, barely able to see past thewaves. He concentrated on diving through the surf and swimmingparallel to shore as he would in the race. After swimming a dis-tance, he stopped to tread water for a few moments when a near-by, airy whoosh filled his ears. No more than five yards from him,two dolphins swam by. People dream about swimming with thedolphins, and today they came to swim with me. I bet the mer-maid sent them as some sort of message. But what?

Jonah took a deep breath, swam back, and exited the surf withhis thoughts on the mermaid. Why did we have that encountertwo months ago, only for her to remain elusive since then? As hepeeled off his wetsuit, a smile curled up at the corner of hismouth when he realized the answer. She was training me for thisrace! She knew I’d increase my swimming efforts to look for her.My buddies think I’m crazy for believing in you, sea maiden, butthe truth is you believed in me. And you know I’m ready.

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

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