tcsd trinews may 2015

bout twenty runners met at first light atthe bottom of the road that wound three

miles up to the war monument. Rebeccahad been organizing these semi-annual Sundaymorning runs for the last five years ever sincethe new monument had been dedicated. She hadbeen the one to suggest the city install a lowretaining wall covered with colorful mosaic flow-ers around the sculptures as a perpetual garden.For this idea, she was one of the guests of honorat the dedication ceremony. She loved to run upto the small park with her friends.

But it wasn’t always that way. Ten years earli-er, her personal war happened during her lastsemester of high school, and the scars stillhadn’t gone away. The only times now she ven-tured into her old neighborhood was for theseruns to the memorial. Sometimes she could workthrough the bad memories while pounding thepavement. On other mornings nothing stoppedthe resurrection of all the past negativity andthe feeling there had been no justice. This morn-ing’s run was like that.

The train of memories always started with pic-turing herself as that fat senior who wore glass-es and unstylish clothes, the brainiac girl whodidn’t care much about the way she lookedbecause she would get through life with hersmarts. Maybe it was because she was confident

that she was thetarget of bullies. One of theworst of the bunch was a boy namedRocky Stone. What kind of stupid name wasthat? He was dumber than a rock. He taunted herbecause he had to feel better than someone. Hislocker was a few doors down from hers, and hestarted off every morning with some insultingremark about her weight or her clothes if theywere at their lockers at the same time.

That morning he purposely bumped Rebecca asshe was loading books in her locker, and some

fell. “Oh, sorry,” he said, snickering. “Let mehelp you.” He reached as if to grab another bookas it was about to fall from her arms and insteadtripped her. She landed hard on her wrist. “Oops,sorry,” he said, snickering again.

Rebecca screamed as she got up and tried tohit him with her bag, but he dodged her, laugh-ing. Livid, she reported him to the principal whoaccepted Rocky’s statement that he accidentallybrushed her as he was helping. He had causedher to break her wrist and he wasn’t punished.When Rocky and his friends continued laughingat her with insults over the next few days,Rebecca couldn’t take it anymore.

Date:Friday, May 22 - 5:45pm

Location: La Jolla Cove

MAY CLUB POTLUCK

MAYCLUB TRIATHLON

Start Time: 7amShow up between

5:30am and 6:30am to helpset up and/or get your warm

up in before the start.

Check the Club’s website, Facebook page

and/or Yahoo group forum for the most up to date

activity details.

Format: 750y/12mi/4mi

Sunday, May 17

2015

TRIATHLON CLUB OF SAN DIEGO

War Monumnet 1TCSD Events 3TCSD Contacts 3Board Members 4

Member Profile 4Weekly Workout Calendar 5Triath-Sing-Along 6

TCSD Conversation 799 steps 10New Members 18

INSIDE THIS ISSUE

May

TriNews

continued on page 16

MAY 20152

WWW.TRICLUBSANDIEGO.ORG3

review TCSD’s website fordate

SaturdayMay 9th, 8:30am

The monthly talk is specificallydesigned to get you started inthe sport of triathlon, and ourgoal is to de-mystify triathlon,and remove the ‘intimidationfactor.’

All questions fair game andNON-MEMBERS WELCOME! Bringthat friend or relative!

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

Get the answers to thesequestions and more at themonthly TCSD Tri 101!

Location: Moment Cycle Sport2816 Historic Decatur Rd., Ste 135San Diego, CA 92106(619) 523-BIKE (2453)map: http://tiny.cc/jfwf6

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

WednesdayMay 20th, 6pm

MAY TCSD MEETINGS, CLINICS, RACES & RIDES*

INTRO TO TCSDAND FRIENDS

TRI 101

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

Too busy to make it to one ofour weeknight Intro Meetings?

Visit one of our unique spon-sors and find out what makesour Club awesome! And to hearabout the latest and greatest onall things TCSD.

This is a great opportunity tohear about all the Club has tooffer, learn the basics about thesport of triathlon, and meettraining partners. If you are newto the sport, or just new to theClub, this meeting is for you!

NON-MEMBERS ARE WELCOME! are welcome (bring a friend!), no RSVP necessary.Food and drinks will be available(pizza and soda.)

Location:

Contact: Paula Munoz, [email protected] orCory [email protected]

The TCSD Real Beginners’ BikeRide takes on the 56 bike pathand is a club ride where nobodygets left behind. If you can ridecomfortably for at least 60 min-utes without stopping (total ridetime 90-minutes) then this rideis 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.

James will be your leader andis promising a fun-filled morn-ing. Non-members are ALWAYSwelcome. Helmets are MANDA-TORY.

Option: 5K run after the ride.Bring your run gear if you plan to join.

Schedule of Events:8:30am Bike Q&A9:00am Wheels Roll

NEW Meet up Location:PARK & RIDE Location12791 Sorrento Valley RoadDel Mar, CA 92121map: http://tiny.cc/f0j8cx

Contact:Please contact James Ismailogluat [email protected] any questions/comments.

REAL BEGINNERS’ BIKE RIDE

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

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

Triathlon Club of San DiegoP.O. Box 2580Carlsbad CA 92018www.triclubsandiego.orgSend correspondence to the address above or contact President, Mike Plumb.

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 Alexis [email protected] (718) 216-8555

Newsletter Articles and IdeasPlease send to Dean Sprague at [email protected]/or Alexis Barnes at [email protected]

Contributing Writers:Barbara Javor and Craig Zelent

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

4MAY 2015

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

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

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

Membership Director James Ismailoglu [email protected]

Newsletter Editor Alexis Barnes [email protected] (718) 216-8555

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

Race Director, Aquathlon Kai Nakamura

Race Director, Duathlon Jay Weber

Race Director, Triathlon Jim Johnson [email protected]

Social Director(s)

Social Media Manager

Sponsorship Director Kat Gunsur [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

Web Administrators John Hill [email protected]

Richard Reilly [email protected]

President Mike Plumb [email protected]

Vice President Paula Munoz [email protected]

Treasurer Al Allison

Secretary

Program and Events Officer Jay Lewis [email protected]

Marketing Office Tassia Bezdeka [email protected]

TCSD Board of Directors [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

MEDENA KNESPLNickname: MedsMember since: 2014Web: swimbikeruntri.com

MEMBER PROFILE

Age Group: F 25-29

Occupation: Triathlon coach andclient relations manager forAperian Global (cross culturaltraining firm).

Favorite local restaurant: Isabel’sCantina in PB - get the buddhabowl and lettuce wraps - peanutsauce to die for! Also Oscar’sMexican Seafood!!

When not training, I enjoy:Anything active and preferablywater related- trying to surf,paddleboarding, hiking, exploringnew places, and coaching othersin tri, and hanging out with myfamily.

Before I became a triathlete Iwas: Doing too many othersports - A swimmer from age sixwho loved swimming butdespised being confined to lanes,and frequent runner, I alsoplayed competitive tennis fivetimes a week.

Who or what inspired you to starttriathlons? After growing boredwith single sport racing (swim-ming galas and cross country), Idiscovered tri when I was 14growing up in London. I found agreat local coach, SteveFreestone at Core Active, andafter running college track for 4years got straight back into tri.Now I love to race and coach.

5

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

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

5:30 PM Ocean Swim in La Jolla • Location: La Jolla Shores. (Starts May 21st)

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

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

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

6:30 PM Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail

that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.

8:00PM LJHS Swim Workout (Coggan Family Aquatic Complex) • Location: 800 Nautilus St., La Jolla.

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

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

Thursday6:00 AM Ocean Swim in Carlsbad • Location: Tamarack Beach.

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.

8:00PM LJHS Swim Workout (Coggan Family Aquatic Complex) • Location: 800 Nautilus St., La Jolla.

Friday

6:30 AM First light ocean Swim • Location: La Jolla Cove.

5:30 PM Ocean Swim in La Jolla • Location: La Jolla Cove. (Starts May 20th)

Saturday

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

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

TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR

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

SWIM

BIK

E

RU

N

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

My first triathlon: Eton TriathlonSuper Sprint in the UK when Iwas 14 back in 2001..my transi-tions were rubbish and I misseda lap of the bike by accident andthe race director was not happywith me. Lesson learned: Alwaysknow the course!!

Pre and/or Post event ritual: Notwashing my hair (grim I know),carbo loading, eating at leasthalf a pint of ice cream and chocchip cookies.

Favorite segment (swim, bike orrun): I really love the swim; I'mvery competitive and love havinga big group of people around meand drafting in the water, andenjoy it even more if there’s bigswell.

PR/Best race: 2013 CranberryTrifest in New England, 2:08 forthe Oly distance.

This year’s athletic goal: Top 10 inmy AG in USAT rankings, break-ing 1:05 on the bike (Oly) and,39 on the run.

Most embarrassing or disastrousmoment: Trying too hard to lookcool and aero on my bike when Iwas 14. And promptly crashinginto the curb giving myself anice roadrash.

Can’t race without: Bike shoesalways come in handy! I do likea coffee right beforehand for anextra boost.

My equipment:Wetsuit: 2XU for the last 4 yearsbut just won a Blue SeventyHelix, which I'm excited to putto the test.

Bike: Specialized ShivRunning Shoe: Asics

Equipment wish list: Powermeterand Garmin for both biking andrunning.

Best advice: Don’t worry about thethings you can't control.

Favorite Thing(s) About TCSD: The welcoming and friendlyatmosphere and competitiveenvironment with all the races.

Spirit!Send your “TCSD Spirit” image(s) to [email protected] to be consideredfor the club’s website and/or newsletter. OR post on TCSD Facbook page

What is Spirit?

SHOW OFF YOUR TCSD

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

6MAY 2015

BikeBling.com333 East Grand AvenueEscondido, Ca 92025 1 (800) BikeProwww.bikebling.comDiscount: 10% off parts and accessories.

Endurance House-Oceanside

401 N. Coast Highway

Oceanside, CA 92054

(760) 978-6422

http://endurancehouseoceanside.comDiscount: 10% off to TCSD members.

HT Bikes7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517 Discount: 10% bikes, wheels, andaccessories.

Moment Cycle SportContact: JT Lyons2816 Historic Decatur Rd., Ste. 135San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.comDiscount: 10% off product, laborexcluded.

SPONSORS OF TCSD

MULTISPORT

Craig: How did you get your start as atriathlete?Jessica: My parents were the biggest factor inmy initial interest and involvement in triathlon.My dad, Wayne, was, at the time, apart of a militaryendurance sportsteam, which washow he got hisstart in triathlon.My mom, Melissa,followed his leadand got involved inthe sport as well. InOctober 2008, Idecided to join in onthe fun and complet-ed my first triathlon.My first race was partof the Women’s

Triathlon Series San Diego. Icompeted in the super-sprint family wave withmy mom, and swam with my head out of thewater for the entire swim! I did the bike portionon a mountain bike, and put running shorts onover my swimsuit for the run. Though I didn’tknow much about the ins-and-outs of triathlon,

I had a blast doing my first race. As soon as Icrossed the finish line, I asked my mom when wecould sign up for the next race!

When did you getinvolved with TriJuniors and what wasthat experience like for you? Jessica: I joined TriJuniors in July 2010.After training on my own for a few years, Ireally liked the idea of being a part of a team.At the formation of the team, the Youth andJunior Elite draft-legal racing format was reallystarting to become more competitive. CoachJim Vance realized that there was a need for ahigh-performance team in San Diego. ThroughTriJuniors, I had the opportunity to develop the

skills needed for this type of racing.

Why did Jim re-brand TriJuniors and turnthe group into Formula Endurance? Whatimprovements resulted from this change?

TCSD CONVERSATION WITH:By Craig Zelent

”

7

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

Revolution Bike Shop235 S Highway 101 Solana Beach CA 92075revolutionbikeshop.com(858) 222-2453Discount: 10% off parts and accessories

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

Aqua Spherewww.AquaSphereSwim.comDiscount: Products sold through localretailers with TCSD discount.

SPONSORS OF TCSD

continued on page 8continued on page 8

“

WWW.TRICLUBSANDIEGO.ORG

Above: Coach John Long, Jessica, and Coach

Jeff Dugdale at her signing with Queens. Left:

2008 Women's Triathlon San Diego, Jessica’s first

triathlon with her mom.

Jessica Tomasek

APPAREL & EQUIPMENT

Jessica: In the fall of 2013, Coach Vancechanged the name of the program to FormulaEndurance. The structure of the team is nowboth a USAT HighPe r f o r ma n c eTeam and a USASwim Club. Thereason for thischange was todevelop our ath-letes into com-petitive swim-mers, which isnecessary for suc-cess in draft-legaltriathlon. With alarger number ofathletes, the levelof the team as awhole has increasedand has become morecompetitive.

Where have youtraveled for races?Jessica: I have traveled to various placesaround the United States for races such asJunior Elite Cups, USAT Junior and Youth EliteNationals, and CAMTRI Junior North AmericanChampionships. Some of these places includeRichmond, Seattle, Ohio, Florida, and Iowa.

What have been some of your favorite des-tination races?Jessica: I have always had an interest in trav-eling, so getting to explore different parts of

the country through competing in differentraces has made the last few years very exciting.

My favorite place thatI have traveled to sofar is Seattle. I haveraced the Junior EliteCup in Monroe (a cityright outside ofSeattle) for the pastthree years, andeach race has beenvery successful.Apart from theenjoyment of doingwell in the race,I’ve liked travelingto this racebecause I canexplore more ofthe interesting

culture and beauti-ful sights that Seattle has to

offer!

What was your experience like lastNovember when you raced the first-everWomen’s Collegiate Triathlon NationalChampionships in Clermont, FL? Jessica: I went into this race just looking for agood experience, and to get a feel for some ofthe collegiate triathlon competition. The racestarted out well, as I came out of the watertowards the middle of the field. On lap one ofthree of the bike course, I was quickly able toget into the chase pack, and we gained 20 sec-onds on the lead pack by the end of the first

8

CONVERSATION, continued

MAY 2015

Garminwww.garmin.com

NormaTec - Recovery [email protected](866) 658-5896Discount: 10% discount

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

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

SPONSORS OF TCSD


TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels.

Deduct $10 if renting both a bike case and a wheel case.

To reserve a case or if you have any questions, contact Bob Rosen at [email protected]

The single cases are shippable by UPS and FedEx. Rates per week:Single case $25 Double case $40 Wheel case $25

TCSD BIKE & WHEEL CASE RENTAL PROGRAM

FE teamates at SuperSeal Sprint Triathlon.

lap. Then I took a technical turn too fast, and crashed into afence. After fixing a few mechanical issues on my bike, I was ableto finish the remainder of the race, but I had lost the pack. Afterthe race, as I was addressing my crash injuries in the medical tent,Sonni Dyer came and introduced himself as the triathlon coach ofQueens University. Now, at thispoint in my college search, Ihad already submitted appli-cations and had my mind seton which university I wantedto attend… or so I thought.After Sonni told us about thenew triathlon program atQueens University (in Charlotte,NC, not Queens, NY) the schoolwas a strong contender on mylist.

Why did you select QueensUniversity? Jessica: At the race in Florida,Coach Dyer saw that I am an ath-lete who gets back up after I fall.Because of that (and other previ-ous accomplishments in the sport)he offered me a spot on the inaugu-ral triathlon team, which included anathletic scholarship. It was not untilI went to visit the school that I real-ized just how much Queens has tooffer. The campus itself has state-of-the-art athletic facilities. As atriathlete I will have a number ofcoaches, to include multiple swimcoaches (the same coaches whojust led the swim teams to a national championship win),run and strength coaches, in addition to my triathloncoach, Sonni Dyer. I also reallyliked the academics at Queens.The small student-to-professorratio (12-1) will allow me toconnect with my peers andprofessors. When I first metCoach Jeff Dugdale, who isthe head swim coach and will be overseeing thetriathlon program, he had just been reviewing a spreadsheet of hisswimmers’ grades. I was impressed by this and the rest of thecoaching staff, and I got a sense that I would be really well takencare of, in addition to being held accountable for my academics.

All of this made me feel like I was already a part of the

Queens family, and I can’t wait to start this experience!

Who have been some of the most influential people in yourtriathlon career?

Jessica: My parents have always been very support-ive of my triathlon goals, andhave kept me motivatedthrough difficult periods oftraining. They have also keptme very grounded when I dohave success in the sport. Mycoaches are also very impor-tant because they are theones who have shown me theprocess to take in trainingand racing, and have sharedtheir own experiences withme. Jim Vance and theFormula Endurance coach-ing staff have a hugeamount of knowledge ofthe sport and have provid-ed me with the guidancethat I have needed to get

me to this level. I also believe that I am a product of theentire San Diego triathlon community. Many TCSD mem-bers have seen me grow up in the last few years, and havealways been very encouraging and supportive.

How has your Christian up bringing helped to shapeyou into the athlete and woman you are today?Jessica: Knowing that I am a part of something greaterthan myself has really kept me grounded and humble. Iknow that God has given me the talent and ability to be atriathlete, and because of that, I am able to find true joy inthe sport and share that joy with others. Also, our faith inGod as a family has kept our relationships with each otherstrong even through stresses of life, as well as extremely busytraining and race schedules.

Who are your sponsors?Jessica: I am currently sponsored by Fusion Bikes, a bike com-pany based out of Arizona. Formula Endurance also provides sup-port with equipment and some general costs of the sport for theteam as a whole. Also my biggest sponsor is “The Bank ofTomasek,” i.e. my parents. I could not do triathlon without thetremendous support of my sponsors!

What are your future triathlon goals? Jessica: My short term goal would be to do well in collegiatetriathlon, and help take the Queens University team to a nationalchampionship (Go Royals!!). In the future, I would like to race

9


Sponsorship photshoot with her Focus Izalco tri bike.

Mission Vista HS cross country.



SPONSORS OF TCSD

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]

Zoggs GogglesZoggsusa.com

Zoot Sportswww.zootsports.com

Energy Lab TrainingContact: Trevor Kingemail: [email protected]

e 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 triathlon, they can

include running, cycling, tri

travels… etc., whatever you think

other club members may find inter-

esting. 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 3 for contact info.

WShare your race report

or adventure.

10MAY 2015

1. Arrive in town. Drink beer. 2. Find over-priced accommodations you are

staying a minimum of four nights at.

3. Unpack bicycle, spread gear around roomrandomly.

4. Attempt to reassemble bicycle, realize youforgot to mark your seat and handlebarposition before disassembly. Guess posi-tion and tell yourself it won’t make a bigdifference.

5. Drive bike course at slow speeds whilemaking wrong turns. Annoy locals.

6. Find swim venue. Put wetsuit on, standaround for 15 minutes. Swim ten minutes,take wetsuit off. Look around to see ifyou impressed anyone.

7. Walk around expo looking for free stuff.

8. Go to registration tent, stand in line, getbag, check bag for goodies.

9. Go back to hotel, arrange energy productsinto different piles. Stare at piles.

10. Spend two hours preparing for bike ridewith race wheels and drink systems. Gofor 30 minute ride. Go back to hotel.Drink beer.

11. Decide that this would be a great oppor-tunity to learn how to rebuild your rearhub to fix the play in it. Disassemble hub.

12. Drive to house where yourclub mate, the bicycle mechanic, isstaying. Show him the pieces ofyour rear wheel. Beg for help.

13. Go to swim start Fridaymorning. Look for tell-tale wrist-bands on other competitors; look

condescendingly at all those swimmingwho aren’t participating in the race.

14. Go back to hotel. Drink beer, spend fourhours attaching numbers to your bicycle,helmet, and race outfit. Panic that youdon’t have eight pieces of reflective tapefor your run outfit, even though IMNAhas never been known to enforce the rule.

15. Drive down to expo at the last minute,stand in line, pay $10 for a strip ofreflective tape.

16. Drive back to hotel. Drink beer, placeenergy products into various bags.

17. Pack transition bags.

18. Unpack transition bags.

19. Repack transition bags.

20. Drive to carbo-dinner. Stand in line, pro-ceed through buffet with poor food selec-tion, sit at crowded table, remember youpaid an extra $20 each so your familycould enjoy this food. Listen to IMNApersonnel tell same jokes as last year.Realize that Dave Scott has apparentlydiscovered the fountain of youth. Standin line to leave.

21. Prep bike to drop off on Saturday, discov-er your tire has a slow leak. Drive toexpo, stand in line, pay $80 for tubulartire. Get back to hotel, realize you don’t

99 Steps To Complete Your IM Journey

COACHING & FITNESS

11



know how to glue on a tubular, drive back to expo and havethem do it for you.

22. Drop bike off, spend time covering bike with various plasticbags because everyone else is doing it.

23. Drop off your transition bags, realize you forgot your salttablets, drive back to hotel to get them.

24. Drive back to hotel again, arrange race gear for tomorrowmorning.

25. Pack special needs bags.

26. Unpack special needs bags.

27. Repack special needs bags.

28. Realize there is nothing more you can do to get ready. Sitdown and relax.

29. Panic. Drink beer.

30. Eat early dinner. Drink beer.

31. Go to bed, lie there in a cold sweat.

32. Wake up at 2:00 am for 1000 calorie bottle of nasty-tastingconcoction, “because Gordo does it”. Go to the bathroom.

33. Lie awake listening to horrible weather move into town.

34. Wake up at 4:00 am, listen to spouse complain. Drink beer.

35. Get in car, drive to start. Stand in line to enter the transi-tion area.

36. Check transition bags.

37. Stand in line to get body marked.

38. Check bike, stand in line to get tires pumped up.

39. Stand in line for port-a-john.

40. Realize you left your water bottles with special nutritionneeds in the fridge at the hotel. Drive back madly to getthem.

41. Get back to start, wait in line for parking spot.

42 Stand in line for port-a-john.

43. Get wetsuit on, stand in line to enter swim area.

44. Realize it’s too late for a warm up. Stand in line to enterwater.

45. Stand in water with 2000 other people while sun comes upand national anthem is sung by local high school girl.Realize that few moments of your life have been this beau-tiful; you just need to deliver and beat your friends other-wise you will be mocked.

46. Gun goes off, 2000 people attempt to swim on top of you,

Whether you have a work injury, personal injury or sportsinjury, we have the advanced training and unique capabilities toget you out of pain and back to your activities sooner.

n Orthopedic Rehabilitationn Sports Medicine Rehabilitationn Active Release Techniques®

n Women’s Healthn Pelvic Floor Dysfunctionsn Biofeedbackn McKenzie Method

n Cumulative Trauma Disordersn Strength and Conditioning Programsn Functional Flexibility Programsn Customized Online Exercise Program

Our Center Specializes in:

(858) 452-0282www.functionsmart.com

Ask for the special TCSD rate for ourActive Release Techniques® Services

realize that you are in mortal danger ordrowning and few moments of your lifehave been this dangerous.

47. Get kicked in face, goggles come off,panic and tread water trying to get themback on while people hit you. Rememberyou paid good money to do this.

48. Exit swim, stand in line to get into transi-tion.

49. Stand in line to get out of change tent.Get bike, stand in line to get out of tran-sition.

50. Start bike, realize that there is no way1000 people can pack onto a course with-in 20 minutes without massive draftingproblems. Hope that poor bike handlersdon’t crash in front of you.

51. Ride bike.

52. Panic that you’ve already fallen off your

nutrition plan that your coach gave you.

53. Make up for lost calories and fluids in thenext 15 minutes. Feel ill.

54. Ride bike.

55. Get saddle-sore.

56. Ride bike.

57. Decide to piss while riding to save time.

58. Spend the next 30 minutes soft-pedaling,coasting, and practicing mental imagerytrying to relax enough to let it go.

59. Give up, get off at aid station and spend30 seconds in port-a-john, get back onbike.

60. Ride bike, feel queasy and bloated, takethree salt tablets at once to make sureyou’re not low on electrolytes. Throw up.

61. Get off bike, sit in change tent wondering

99 STEPS, continued

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12

MAY 2015


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13


why you are doing this. Listen in disbeliefto volunteer telling you you’re almostdone. Proceed to marathon course.

62. Realize that you should have practiced the1000 calorie drink at 2:00 am before raceday.

63. Throw up, walk, jog, repeat for 26 miles.

64. Start gagging at the thought of anotherenergy gel.

65. Sample the variety of food at aid stations.Discover Oreos, the food of the Gods.

66. Invent the form of locomotion called the‘ironman shuffle’. Feel proud that your 12minute mile is technically not walking.

67. Pass your spouse. Make them swear tonever let you do another one of these.

68. See finishing chute. Sprint madly down theroad high-fiving people and cheering whileannouncer screams your name. Realize itwas all worth it.

69. Get to finishing chute, wait in line while aman takes his extended family over it withhim.

70. Cross line, collapse into arms of patientvolunteers.

71. Spend next two hours in med tent realiz-ing that you should have drunk more fluidswhen it got hot.

72. Go to massage tent, eat cold pizza andwander around in a daze while wearing analuminum foil blanket.

73. Stick around finish line until midnight toshare in “the ironman spirit”. Beat off 12-year-old to grab free socks thrown intocrowd.

74. Look in disbelief at fresh and bouncy pro-fessional athletes dancing at the finishline.

75. Cheer last few athletes into the finishbefore midnight. Ask your spouse if youlooked that bad. Be amazed that theyspent 17 hours out there moving thewhole time.

76. Go back to hotel, collapse in bed.

77. Wake up, go to bathroom, collapse backinto bed. Repeat all night until the six IV’sthe med tent gave you are through yoursystem.

78. Wake up at 4:00 because your legs hurt somuch.

79. Eat first breakfast.

80. Sit around until spouse wakes up, eat sec-ond breakfast.

81. Shuffle around town Monday morningwearing finishers t-shirt and medal. Smileknowingly at other fellow shufflers.

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14

MAY 2015

NUTRITION

99 STEPS, continued

15


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82. Eat third breakfast at all you can eat buf-fet.

83. Go to Official Finishers merchandise tent.Stand in line. Pick out $200 worth ofclothing with prominent logos on it.Stand in line, pay $600 for clothes.Contemplate getting a tattoo to immortal-ize your achievement.

84. Fall prey to peer-pressure and marketingtechniques. Cough up $450 (or more) tosign up for the race next year - since itwill sell out today, and this is your onlychance to sign up!

85. Proceed to IM Hawaii role-down. Hold outhope that, even though you finished 80thin your age-group, this will be the yeareveryone leaves early and you get the lastspot.

86. Eat first lunch.

87. Go back to hotel, stare at the disgusting,sticky, smelly mess that is your bicycleand race clothes. Start packing things upto fly home.

88. Eat second lunch.

89. Go to awards dinner, stand in line. Getpoor food from buffet, remember youspent $20 a head so your family couldenjoy this magical moment with you.

90. Watch hastily-produced race video. Closelyexamine each frame hoping they caught aglimpse of you on the course. Be disap-pointed.

91. Watch age-group athletes get theirawards. Wonder how many of them actual-ly work for a living, and where you canget some of the performance enhancingdrugs they appear to be on.


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SPONSORS OF TCSDWAR MONUMENT, continued

16

WELLNESS

MAY 2015

“I hate those boys, I hate the principal, and Ihate the school,” she told her parents. “I hatethem all and I’m not going back. I’ll graduate insix weeks. I’m already accepted at a university faraway from here where I won’t have to see themagain. I just need to pass my classes this semes-ter. I’ll do it by home schooling.”

The next evening after all the students weregone, she returned to the school to empty herlocker. She squirted Superglue into the combina-tion lock on Rocky’s locker and squeezed pancakesyrup through the vent of his locker as well, hop-ing ants would find it. It wasn’t justice, but itwas a bit of retribution.

Her anger sowed the seeds of something else—a desire to change her image from an overweight,four-eyed misfit to someone everyone wouldrespect. She switched to contact lenses andstarted working out and eating better. She didn’thave to leave for school at 7am and instead wentjogging, which burned calories and alleviatedsome of her frustration. In the summer sheworked for an aunt and uncle who ownedorchards a few hours away where she and hercousins could hike and ride bikes. By the end ofsummer, Rebecca had lost nearly twenty poundsand was hooked on running and biking.

At the university she joined a triathlon club,

continued to lose weight, and excelled in herclasses. The club was the center of her social lifeand well-being, and the bad memories of highschool got pushed into the recesses of her mind.The new Rebecca was a happy, popular, and phys-ically fit soul. After graduating she decided toearn a Ph.D. in psychology, and she entered oneof the top programs at the university in herhometown. She found a place to live far enoughfrom the high school to lessen the odds of run-ning into people she used to know, and shejoined the university’s triathlon club. Now andthen someone from the past spotted her in astore.

“Rebecca, is that you? You look so different.What have you been up to?”

“Oh, I’m a triathlete,” she’d answer off-hand-edly. It impressed most people because theythought triathlon required physical prowess theydidn’t have. When these old schoolmates didn’tinquire about her career and marital status, shewas content to leave them with the illusion shecould swim, bike, and run circles around them.No one bullied triathletes.

As Rebecca rounded the last curve to the warmemorial, her thoughts returned to the present.The runners waited for the last ones to arrive.They stood in a group by the sculptures as each


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person expressed some per-sonal thoughts about warand peace followed by aminute of silence. Thesound of a pickup truck withoversize tires zooming intothe small parking lot brokethe early morning quiet asthe occupants left the truckand slammed the doors.

“Let me take a groupphoto with the sculpturesand mosaic wall behindyou,” Rebecca said. “I’llpost it on Facebook.” Shesnapped several photos withher phone from differentangles in the dawn light. Afew minutes later, the run-ners began jogging down-hill.

Later that morning, oneof Rebecca’s friends calledher. “Have you heard thenews about the war memori-al? Somebody vandalized itwith spray paint.”

“What? It was fine at sun-up. I was just looking at thepictures I took. Who did it?”

“The police don’t know. What idiot woulddeface it? Are they anti-war or anti-peace?”

“That kind of graffiti is the sign of someonelooking for attention without showing his face,a closet bully. Thanks for letting me know.”

Rebecca returned to looking at the photosafter she downloaded them to her computer toview them on the large screen. She had takenfive pictures, three of which she had ignoredbecause the sunlight had silhouetted everyone’sface. Now she looked closer at them because thelone pickup truck in the parking lot was visiblein two of the shots, and the truck’s driver andpassenger were standing behind the truck in oneof the photos. The pictures weren’t greatbecause the lighting was poor and the truck wasfar in the background, but zooming in left her nodoubt who had been the driver. He had owned asimilar vehicle, if not the same one, ten yearsearlier.

She called the police. “I think I have a photoin my phone of the guy who might have vandal-

ized the war monument.” She explained theearly morning events and agreed to bring herphone to the police station.

An hour later she watched a detective zoom inher photos he had transferred to the police com-puter. Another police officer joined them, a mannamed Brett she recognized from her highschool. He had been one of the smarter andnicer boys who she knew from several advancedplacement classes. She had thought of him as acomputer geek, not someone who’d end up inuniform. They nodded at each other.

“Rocky Stone is no stranger to law enforce-ment,” the policeman operating the keyboardsaid. “We’ll check him out. Thank you for bring-ing in these photos.”

Brett accompanied Rebecca to the lobby.“When you walked in I did a double-take. Youlook so different from high school. What haveyou been up to?”

“Oh, I’m a triathlete,” she said off-handedly.“Unless you’re a pro, that’s just a hobby. I

MAY 201518

WAR MEMORIAL, continued

99 STEPS, continued

WELCOME NEW TCSD MEMBERSLeilani Abalos

Pedro Aceves

Jacob Adams

Bashar Al-Kuwaiti

Eric Anderson

Liam Arenas-Field

Richard Barido

Nancy Boyd

George Burrough

Jarrod Butler

Nathaniel Cabrera

Timothy Castor

John Chico

Nick Cohenmeyer

Analia Corrales

Margaret Eardley

Galen Fisher

Stefanie Flynn

Robert Freedman

Jacob Fuller

Yvette Garretsen

Claire Garretsen

Michalia Gorden

Jana Halaby

Sean Harrington

David Hawkins

Dawn Hazelwood

Qinhua He

Bailey Huot

Michelle Jacob

Allison Janusziewicz

Rachel Keith

Catherine Kinney

Lauren Kort

Terry Kraft

Thomas Lane

Anthony Macchia

Chuck Macdonald

Luis Macias

Christian Marshall

Vanessa Mateus

Taylor McDougald

Kathleen Mellinger

Dave Nelson

Nathalie Pauwels

Corinn Pope

Dawn Prebula

Sean Rando

Pat Redner

Edson Reyno

Ryan Riell

Audric Rivera

Alain Rivera

Joanne Salaz

Gregory Schulte

Kate Shanner

Andrew Shoemaker

Rick Siebern

Elliot Spagat

Matthew Stampfler

Jennifer Stampfler

Janine Tampon

Kallie Tettenburn

Ching Tung

Jose Villaseãor

Matthew Walsh

Michelle Wilson

Joshua Wilson

Marissa Woller

triathlon professionally, but my ultimatelong-term goal is to maintain the multi-sport lifestyle for my lifetime.

Jessica, the TCSD has been a hugefan of yours over the years. Thankyou for telling us your story. We aregoing to miss you when you are

away in North Carolina. The sky isthe limit for you!

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

CONVERSATION, continued

mean where did you go to college, andhave you settled into a career? I heardrumors about why you disappeared fromhigh school, but I never knew if theywere true. You’re really smart, so Ithought something bad happened toyou. I think you coming in today withthose photos has a bit to do with longoverdue justice. Am I right?” The way hegazed at Rebecca gave her the impres-sion he really wanted to know.

She nodded and let out a long sigh.Then she told him about what happenedin high school, about college and gradschool, and why her Ph.D. dissertationwas about bullying, a subject she knewtoo well. “What about you? I thoughtyou were a computer expert, but I seeyou’re a cop.”

“I work with the computer crimes

unit. I’m in graduate school too. AndI’ve competed in a police triathlon. Isuppose that makes me a triathletetoo.” He smiled and then was quiet for amoment. “I don’t know if you’re marriedor in a relationship, but I’d like to talkto you again if you’re not opposed tofraternizing with anyone you knew inhigh school. You probably don’t eat copfood, coffee and doughnuts, but maybewe can go out for protein shakes andbran muffins.”

She smiled. He was the first personfrom her past who saw right through thetriathlete shield she had used as verbalprotection from people she used toknow. He was on her side. She had beenfighting this old, personal war by herselffor too long. It was time to make peacewith it. “Yes, I’d like that.”

92. Realize that you have to go all theway up to women’s 70+ age groupbefore you find an age-group yourtime would have won.

93. Listen to long, excruciatingly boringthank-you speeches from variousprofessional athletes.

94. Stand in line to get out of awardsdinner.

95. Go to Airport, stand in line. Deliver$5000 bike to Neanderthal-like bag-gage handler. Pray. Reluctantly takefinishers medal off to pass throughmetal detector. Proudly tell TSA per-sonnel what you did on your week-end.

96. Get home, contemplate unpackingdisgusting bicycle, decide to leaveit until tomorrow.

97. Eat Bon-Bons and watch tv.Contemplate unpacking your bicycleand training again, decide to leaveit until tomorrow.

98. Repeat above step for 2-10 weeks.Step on scale. Look at your fat, dis-gusting self in a mirror and remem-ber you signed up for next year’srace. Unpack bike, chip mold off ofseat tube. Show up at swim practiceagain.

99. Get ready to do it all again nextyear…

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

tcsd trinews may 2015

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