tcsd's trinews oct/nov 2014

Sci.fiTrihat are you doing, Zogor?”

Uch said when the com-mander set the controls for descent.“We can’t land in water. Besides,humans live only on land as far as weknow.”

“Don’t worry,” Zogor said. “In themiddle of the great ocean below us aresmall volcanic islands. We can rechargeour batteries at their geothermalsource, and we can remain safe and dryto complete our mission.”

As dawn was breaking, Zogor set thespaceship down on a stark volcaniclandscape ringed with fumaroles andrumbling with subterranean lava. Heopened a chart and pointed to a fea-ture. “Uch and Vra, prepare to zeep tothis site where the most recent signalssuggest the activity of many humans.Disguise yourselves as humans and sendme continuous feedback when youencounter them. I will tell you whichhuman to zeep back to our ship.”

Zeeeeeeeeeeep.Uch and Vra found themselves at the

edge of the island amid a large, min-gling crowd of human beings just as thesun began to peek above the horizon.The pair wore gaudy Hawaiian shirtswith equally garish plaid shorts, bothwith price tags still hanging from them.“Look, some of the humans are going in

the water,”Vra said. “They’re wear-ing rubber caps on their heads.Maybe we should too so we don’tlook like strangers.”

They pulled on bright, red caps sten-ciled with smiley faces and ‘Swimmingmakes me happy’. As they meanderedthrough the crowds they saw a humanstaring at them.

“Hey, are you going to race in thosecostumes?” it said, pulling its lips wideand exposing its front teeth.

“What did it say to us, and what didit do with its mouth?” Vra whispered toUch as they continued walking about.

“I don’t understand what it said, butthe movement of the mouth was asmile. That indicates happiness. Look,Vra, many of the humans are floating inthe water. Amazing!”

“I saw a sign that said ‘IronmanWorld Championship’. How can theyfloat if they have cores of iron? What isa world championship?”

“It’s a contest to see who’s the beston earth. The best of what though?”

A loud horn interrupted their conver-sation, and a mass of churning armssplashed as the group of floatinghumans surged away from shore.

“I hope they come back,” Vra said.

UPCOMING CLUB EVENTS

Check the club’s website, facebook page or yahoo

group forum for the latest information.

2014

TRIATHLON CLUB OF SAN DIEGO

Sci-Fi Tri 1TCSD Events 3TCSD Contacts 4

Board Members 4Weekly Workout Calendar 5New Members 5

TCSD Conversation 7It’s The Law 12Coach’s Corner 14

INSIDE THIS ISSUE

OCTOBER/NOVEMBER

TriNews

continued on page 20Sci.fiTri

By B

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2

OCTOBER/NOVEMBER 20142

WWW.TRICLUBSANDIEGO.ORG3

WednesdayOctober 15th, 6pm

This monthly talk is specificallydesigned to get you started in thesport of triathlon, and our goal isto de-mystify triathlon and removethe ‘intimidation factor.’

All questions fair game and NON-MEMBERS WELCOME! Bringthat friend or relative.

HOW DO I GET STARTED?Get the answers to these questionsand more at TCSD’s Tri 101! Andhave great pizza also. How fit doI have to be? How long do I haveto train? What equipment do Ineed? What do I wear? Do I needa wetsuit? What kind of bike do Ineed? Can I do one on my moun-tain bike? How do I get startedwith my swim training? What aregood first time races? How can theclub help me?

Location: HERevolution235 S Highway 101 Solana Beach CA 92075(760) 560-7077map: http://tiny.cc/ieqvnx

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

Refer to TCSD’s website for October/November dates

Refer to TCSD’s website for November date.

Refer to TCSD’s website for November date.

OCTOBER/NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES*

CLUB AQUATHLONLA JOLLA SHORES

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.

Come find out what makes ourClub awesome!

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

If you are new to the sport, or just new to the Club, thismeeting is for you! Non-membersare welcome. No RSVP necessary. Bring/Invite a friend!Free food and drinks will be provided.

Location: Road Runner Sports5553 Copley DriveSan Diego, CA 92111(858) 974-4455

map: http://tinyurl.com/4kdk28t

Contact: Paula Munoz,[email protected] or Jay Lewis, [email protected]


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

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

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

Race Registration is Required!

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

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

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

Contact:Please contact Jay Lewis,[email protected]

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 ride isfor 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 morning.Non-members are ALWAYS wel-come. Helmets are MANDATORY.

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.

4OCTOBER/NOVEMBER 2014

Triathlon Club of San DiegoP.O. Box 504366 San Diego, CA 92150-4366www.triclubsandiego.orgSend correspondence to the address above or contact President, Stephen 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 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:Pamela Nisevich Bede, Susan Davis,Richard L. Duquette, Esq.,Barbara Javor,

Chris Holly and Craig Zelent

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

Aquathlon Director Jay Lewis [email protected]

Beginner Coaches James Ismailoglu [email protected]

Dean Rosenberg [email protected]

Steve Tally [email protected]

Bike Case Rentals Bob Rosen [email protected]

Club Historian Ian Kelly [email protected]

Creative Team Arch & Christy Fuston [email protected]

Expo Director

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 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

Web Administrators John Hill [email protected]

Richard Reilly [email protected]

Roger Leszczynski

President Mike Plumb [email protected]

Vice President Deborah Jones

Treasurer Bonnie Hammer

Secretary Paula Munoz

Program and Events Officer Jay Lewis

Marketing Office Tassia Bezdeka

TCSD Board of Directors [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

5

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

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

5:00 PM Ocean Swim in La Jolla • Location: La Jolla Shores. (back next spring)

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 in Carlsbad • Location: Tamarack Beach.

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 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.

Friday

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

12:00 PM Swim workout • Location: Ventura Cove. (back next spring)

5:30 PM Ocean Swim in La Jolla • Location: La Jolla Cove. (back next spring)

Saturday

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

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

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

Judy Carbary, [email protected].

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

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

WELCOMENEW TCSDMEMBERSSarah Amberg

Sage Aronson

Christina Branshaw

Ryan Brizzolara

Craig Brubeck

Inge Buchmiller

Antonia Butti

Thomas Chrisopulos

Mary Fletcher

Carlos Flores

Steven Fouskarinis

Tricia Golling

Veronica Golub

Monica Guzman

Amanda Hershberger

Sumanth Kashyap

Medena Knespl

Christopher Lang

Mason Law

Jane lee

Nicolas Margarot

arash mohtashamian

Jim Morse

Aidan Nolasco

Eileen Pisanich

Courtney Pollman-Turner

Michelle Ratcliffe

Daniel Reintjes

Kal Restom

Sarah Richards

Sally Roberts

Grace Rocha

Bernard Sfeir

Brian Strate

Raymundo Tamayo

Aubrey Thompson

Anneke van der Geer

Anne Vuylsteke

Natalia Zorrilla

SWIM

BIK

E

RU

N

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

ANNOUNCING SOCAL YOUTHTRIATHLON SERIES 2015 TITLE

SPONSOR!

Starting this October, RoadRunner Sports in Kearny Mesawill be our SOCAL Youth

Triathlon Series Title Sponsor!Our fun and exciting kids race series will have pre-race, transition, and open water swim

clínics, refreshments, race goodies, and awards for partici-pating in our events and clínics!

In partnership with Road Runner Sports, we will hostmonthly FREE FUN FAMILY TRIATHLON TRAINING EVENTS attheir store at 5553 Copley Drive in Kearny Mesa. Designedto get your kids and your whole family ready for your

upcoming multisport event! Mark your calendar to save the dates below starting October 12th with

our Free Fun Family Pumpkinfest 1 mile Fun Run & Relay Races!Ralphs will be sponsoring Fall Treats for your Family!


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.

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

Hi-Tech BikesContact: Jamie Henning7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517 Discount: 10% bikes and wheels,15% off accessories.

SPONSORS OF TCSD

MULTISPORT

continued on page 7

Just Tri It! Everyone participating in ourevents and 2015 SOCAL Youth Triathlon Serieswill receive a special discount at Road RunnerSports in Kearny Mesa!

Events will be held atRoad Runner Sports5553 Copley Dr San Diego, CA 92111

All events be held on Sundays from 10a-11a (except May & June)Check in the Dog House at 9:45a

Oct. 12, 2014Pumpkinfest Fun Run

Nov. 16, 2014Turkey Chase Fun Run

Dec. 14, 2014Funshop: Get Strong! Bring a mat.Time to Tri Shop! Triathlete ChecklistScavenger Hunt

Jan. 11, 2015Funshop: Shoe Dog Running SkillsHappy New Year Fun Run

Feb. 8Funshop: Biking EfficientlyBring your bikes and helmets.

Mar. 8Funshop: Safe Bike Handling SkillsBring your bikes and helmets.

April 5Funshop: Triathlon TransitionsBring your bikes and helmets. Wear run shoes.

Friday, May 1, 4-6:30pSpring Sprint Packet Pickup & Course Talks

Saturday, June 6, 3-5pSan Diego Kids Splash & Dash Packet Pickup and Course Talks

July 12Summer Family Tri Fun in the Sun-What’s happening! Summer Tri-on Fashion Show

August 16Try Triathlon Endurance Food and Drinks-Fuelyour Body for Energy!Tri Transitions Fun-Run Course

continued on page 22

2014-2015 FREE & FUN FAMILY EVENT SCHEDULE

Craig: What sports didyou do as a kid?

Jay: Growing up in South Carolina I did whatnormal kids my age did – played baseball, soc-cer, football, swam, biked, and hunted. (I didsay I was from South Carolina). On my 12thbirthday I was given a surfboard and my love ofsurfing started. It had a big impact on my lifeand in college, I co-founded the “Surfing Club”,which is funny because the University of SouthCarolina was about 2½ hours from any beach!Also in college, I lifted weights regularly andbecame the VP of our body building club. I nevercompeted but enjoyed the commitment andcamaraderie of the members. Fast forward totoday, there are some sports I don’t do often(weight lifting) and others I do frequently suchas surfing, SUPing (stand up paddling), yoga,mountain biking, snowboarding, road biking andof course, triathlons.

Where did your career take you prior to mov-

ing to San Diego in 2005?

Jay: After graduating college withdegrees in marketing, international business andSpanish I moved to Los Angeles and worked atseveral advertising agencies during the Dot combubble. After getting laid off at one of the agen-cies when we lost a client, I decided to get outof account management and go into marketingwhere I traveled the country doing promotionalmarketing for clients such as Coca-Cola, Proctor& Gamble and Nestle. I’ve been to every state inthe contiguous US and look forward to going toAlaska and Hawaii at some point soon. Whiletraveling the country I came to San Diego forwork, and I fell in love with the city and choseto make my home here.

I made another career decision in January ofthis year, when I decided to get out of market-ing after doing it for 17 years and get into sales,where I can control my destiny and be rewardedfor performance. Currently, I work for an online

TCSD CONVERSATION WITH:By Craig Zelent ”

7

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

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.

SPONSORS OF TCSD

continued on page 8

I recently had the opportunity to talk triathlon with a

guy who has no fear. Jay

Lewis is not afraid

to try anything.

Jay is not afraid

to try any sport or

change careers and

he certainly has not

been afraid to get

involved in a leadership

role with TCSD. Please

join me and get to

know Jay!

continued on page 8

Jay Lewis“

WWW.TRICLUBSANDIEGO.ORG

Jay after completing his 2nd ever tri. TCSD Beginner Race on Coronado.

registration company called, RaceIT, which isowned by Competitor Group. [shameless plugcoming…] If you, or anyone you know, areorganizing an event and need online registra-tion, let’s talk.

TCSD Cares played a key role in yourfirst triathlon. How did TCSD Cares helpyou?

Jay: In July 2010, I took some time toevaluate happiness in my life. I’d love totell you that I’m happy 100% of the timebut you and I both know that I’d be tellinga fib. After evaluating my life, I decided Iwanted to make significant changes – work,where I live, who I’m surrounded by andwhat I do for enjoyment. Triathlons werealways on my “bucket list”, and one day Itold myself to stop talking about it and startdoing it; that same day, I found TCSD Caresand met some of the best people I know tothis day.

In addition to TCSD Cares, I also fell in lovewith the sport because it allowed me to meetactive, motivated people who share the samevalues as me. As many people can tell you, I’mhighly competitive, but what I find mostrewarding in this sport isn’t winning (mainlybecause I haven’t won yet). It is: 1) every ageand shape is passing me! 2) my competitors arecheering me on, sharing their training andnutrition tips, and 3) it’s a competition withyourself and everyone wants to help you doyour best. I can tell you after 30 years of surf-ing, most surfers are not like that.

My first race was Solana Beach Sprint

Triathlon in July 2011 where I finished 1:02:30.My second race was the Mission Bay SprintTriathlon in October 2011 and then I decided tosign up for the Oceanside 70.3 in March

2012. Most of my TCSDCares teammates were doing it so I thoughtwhy not!? I had done a couple of races, I likethe sport and it seems like a good idea, right?Yes, it was a GREAT IDEA! It was one of thehardest things I’ve done both physically and

8

CONVERSATION, continued


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

Garminwww.garmin.com

Hypoxico - Altitude Training Sysemshttp://www.hypoxico.com

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

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

SPONSORS OF TCSD


APPAREL & EQUIPMENT

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

Representing Team TCSD Cares, 2012 CA 70.3.

mentally and I learned so much about myself during training. Itwas phenomenal! Although I didn’t hit my goal (I wanted to fin-ish in less than five hours), I did complete it in 5:13:15, which ispretty darn good in my book.

What has been the most challenging race you’ve done so far inyour triathlon career?

Jay: Since doing my first race, I’ve done several sprints and a few70.3’s and WILL do an Ironman; however, I must say that my mostchallenging race was Wildflower 70.3 in 2013. After coming off avery disappointing race for me at Oceanside in 2013 where I did-n’t have my nutrition dialed in, I had high expectations forWildflower. I was well-trained, had identified what went wrong atOceanside and worked with my coach and nutritionist to correctthe mistakes… I was ready. Or so I thought.

What I didn’t account for though was the heat and how impor-tant it is to know the course. After transitioning to the bike andrapidly moving on the bike course while drinking my nutritionwith my right hand, I noticed there was a 90 degree turn ahead.Unfortunately, I didn’t have time to put my bottle back and I did-n’t want to clamp down on my front brakes and crash end over endso I decided to ride up the side embankment and back onto thecourse. Well, it worked out much better in my mind than it did in

reality because I rode up the embankment only to roll sidewaysdown it. That was the start of my bike course!

When I began to run, the temperature had reached 95+ degreesand not letting that stop me I pushed myself hard through it.After only a few miles, the temperature sucked the energy out ofme and I ran/walked the remaining miles. Those who know meknow I don’t walk during a race. That day, I walked. I walked ALOT and it was a humbling experience for me, which I greatlyappreciate now because I learned more about myself than had Ifinished as planned.

Do you have any triathlon advice that falls into the category of“what not to do”?

Jay: I’ve been very fortunate that I haven’t made too many bigmistakes. What I’d say is:

■ Train hard but don’t take yourself too seriously. One time I hada “great idea” and convinced several of my fellow TCSD Caresgroup to run our second Solana Beach triathlon in speedos that Ihad imprinted with “Team Solana” on the butts. The joke was onme though because only one other person ran in a “Team Solana”speedo. Here I was doing the course with the whitest legs you’veprobably ever seen with people chuckling as I passed by them.Needless to say, former TCSD President Brian Long took a photo



and turned it into a photo caption contest.The winning caption read “Cutting leg holesin my (Brian Long) swim cap worked great”

■ Don’t sit down in transition to put yourclothes on, which a TCSD Cares alumnus LauraKirkby, very passionately expressed to me dur-ing my first ever beginner triathlon.

■ Don’t take your hands off the handlebarsbefore knowing what turns are coming up.

What is the best advice you can give to some-one in the sport?

Jay: Here are a few:

■ Determine if you want to “participate” or“compete” in the sport. Participating means fin-ishing the race. Competing means finishing therace in the absolute fastest time humanly possi-ble. Knowing this answer will help you determinehow much commitment (e.g.: time & money) you

are willing to make to get what you want.

■ Ask lots of questions. Remember, there areno stupid questions. I promise you, there’ssomeone who’s asked the same question,done what you’re asking about or knowssomeone who has done it.

■ Train with people who are better thanyou.

■ Never be afraid to fail.

■ There’s no such thing as failure unlessyou don’t learn from it.

■ Remember that we are all doing our ownrace, which is especially helpful if you aregetting passed.

What volunteer roles have you donesince you joined TCSD and what areyour perspectives on serving as a vol-unteer?



Speedos!

14037 Midland Rd, Poway, CA 92064

858-842-4664

11

Jay: As you can tell, when I decide to do something, I jump in withboth feet. When I first joined TCSD, I did the normal volunteering stuff– getting to meetings early to help put food out, set up tables andstaying late to fold chairs and help put items away. Things changedpretty quickly when I decided I wanted to get more involved with theclub that gave me so much.

In August 2012, I was asked to help present the “Intro to TCSD” tomembers who were new to the club, are thinking of joining or veteranmembers who want to learn more. Also in August, I became theAquathlon Race Director and put on the Aquathlons during the summer.

I’ve been doing those two volunteer duties for the last two years, andat the time of writing this, I’m running for the Programs and Events

Director position on the Board because I feel like I can continueto make a positive impact on the club and

its members.

What is myperspective on volunteering? I highlyencourage everyone to do it, whether you’re new to the club oryou have been a member for many years and here’s why. As a new mem-ber to the club it helps you identify and bond with other persons vol-unteering because you share a common goal. For someone who’s beena member of the club for a while, you have such a wealth of knowledgethat may not be evident until you begin to share it with another per-son. Moreover, volunteering will help you understand the intricaciesinvolved and help influence the direction of the club.

For example, running for a board position and increasing my volun-teer commitment helps me be a part of the solution versus one of thosepeople who just gripes/talks about what they’d like to see changed.One of the quotes that I choose to live by is from Mahatma Gandi,which says “Be the change that you wish to see in the world.”

What has been the most rewarding aspect of being a TCSD volunteer?

Jay: The most rewarding aspect of being a volunteer is seeing how


TCSD Aquathlon Director, just one of Jay’s volunteer positions.

Visit our website for more info!

THANKSGIVING DAYPalomar Mountain RideChallenge yourself: 44 miles, 5416 feet of climbing

Nov

ember 28, 29, & 30

Everyt

hing in the store on sale!

Find t

he pe

rfect holiday gift for the cyclists in your life.

AFTER THANKSGIVING SALE

Phot

ogra

ph b

y M

ike

Peel

(w

ww

.mik

epee

l.net

)


You know the scene. You’re out on yourbicycle and you come upon a downedrider. There are only a few people stand-ing around, the rest are riding by with-out offering assistance. Why don't theystop to help? Chances are they are allafraid of the liability that supposedlycomes along with being a goodSamaritan. But I have news for you:Good Samaritans are protected.

Historically, there have been nomandates in place that requirepassersby to help a fallen individual.In the past if you did decide to help, you hadto use “due care” or risk liability. There werealso no laws against failing to assist a fallenindividual–unless you were of some specialrelation to the fallen individual you couldn’t bepunished for lack of action.

Currently, though, the law has changed dueto recent legislation in California.

Health and Safety Code Section 1799.102says:

“...no person, who in good faith (not for com-pensation) renders emergency medical or nonmedical care at the scene of an emergency, shallbe liable for civil damages resulting from an act or omission of a person...” It goes on to say

that “... it is the intent of this legisla-tion to encourage people to volunteer to assistothers in an emergency, so long as the volunteeracts responsibly.”

To sum it up: as long as you act responsiblyin the course of assistance, you can help anydowned bicyclist without fear of a lawsuit. Youcan render first aid and medical help, rescue,and even transport a person in peril as long asyour actions are necessary to insure the healthand the safety of that person.

I spoke with a few local paramedics and theygave me the following tips when offering help:

12


SPONSORS OF TCSD


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]


Good Samaritans Are ProtectedBy Richard L. Duquette. Esq (www.911Law.com)

IT’S THE LAW:

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 interesting. Without content, this

newsletter will end up being just ads,

and that is no fun.

Just a test to see who is reading... This will be the last

issue of TriNews if member’s don’t want or care about the content to fill these pages... we’re giv-

ing members one more month.

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 4 for contact info.

WArticles NEEDED!

Share your race report or adventure.

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1. Find out if the person isbreathing by watching theirchest for motion. 2. If they’re NOT breathing,give CPR, but only if you'retrained. 3. Do NOT move the person orremove their helmet and/orclothing.4. Tell the victim NOT tomove.5. Call 9116. Guard the victim againstoncoming motorists and otherdangers (i.e. flag down traf-fic, etc.)

If you’re still anxious abouthelping an injured bicyclist,consider enrolling yourself anemergency medical trainingprogram. Many localbicycle/triathlon clubs hostprograms like these, and theskills you learn are are usefulin a wide variety of situationsboth on and off the bicyclingtrail.

The attention you give toan injured bicyclist could bethe difference between lifeand death–always lend aresponsible hand. With GoodSamaritans on the road nobicyclist will ever be leftbehind.

Ride Safe – Ride Strong!

Mr. Duquette is a localOceanside, California PersonalInjury Trial Attorney whosince 1983 has mixed lawwith his love of bicycling andsurfing from Baja to Bali. Hecan be reached via e-mail at [email protected] www.911law.com. Phone: (760) 730-0500.

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14


courtesy of Martin Koban, excerpt from10 Most Common Causes for Knee Pain.5COACH’S CORNER: SYMPTOMS OF

OVERTRAINING

1

2

The consequences of overtraining depend onwhat system of your body you’re overstressing.If you’re overtaxing your nervous system bydoing really short and intense lifts, you willeventually lose your motivation to train,your strength levels will drop, your libidowill take a hit and you might noticegeneral sluggishness.

If you repeatedly overtax your liga-ments or tendons,these supportingstructures willstart breakingdown instead ofgetting stronger.This is what hap-pens to your patellartendon in patellar tendinopa-thy.

The tendon is over-loaded on a regularbasis and is not givenenough time to recover.The short-term result isknee pain and if you keeptraining, the tendon will continueto degrade. The weaker tendon is more likely totear.

Similar processes take place in other parts ofthe body. In the knee for example, the ACL facesadditional loading if the muscles of the leg arenot working properly. An athlete with dysfunc-tional leg muscles is at an increased risk oftearing his ACL, as the ligament is worn downexcessively in every training session. If the ath-lete works particularly hard in an effort tobecome better at his sport, his chances of sus-taining an ACL-injury rise even further.

Five Overtraining SymptomsOvertraining can manifest itself in a wide

variety of symptoms, both physical and psycho-logical. Let’s look at some of the more obviousindicators.

Symptom #1: Small aches and nagging injuries.Does some part of your body hurt a little all thetime?

Maybe your knee is always a little achy,maybe your elbows give you trouble.

Once you’ve made sure that you’re using goodtechnique when exercising, you have to consid-

er an excessively high training load aspotential reason for your pain. Take a

week off and see if your body feelsbetter. If you notice an improvementafter this short hiatus, you should

slowly ease backinto training bystarting with alower weeklytraining load(e.g., fewer

miles per week,slower pace, fewer

sets and reps, etc.).If, however, you insiston training “through”these small injuriesyou will eventuallyend up with a serious

injury that will requiremuch more time off from

training. As an athlete, I know that it’s toughto curb your enthusiasm, especially when tryingnew things, but what good is that extra set, ifyou end up pulling a muscle and have to taketwo weeks off?

Symptom #2: Your immune system is weak.Do you get sick every other month?The human body constantly has to deal with

stressors in its environment. Pesticides in yourfood, toxins in the air, high demands at work,excessive electro-magnetic radiation, etc.: allthese things are stressors our body has to dealwith to stay healthy. Physical exercise can helpdeal with these problems, but over-exertion willquickly negate the beneficial effects of exercise.

Train too much and your training will just beanother hard stressor on your body.Overtraining is a stressor that can push yourbody over the edge and weaken your immunesystem to the point where you become moresusceptible to illness. Looking back to the last

3

15


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few years of training, I know that the few timesI have gotten sick happened immediately afterparticularly hard training sessions.

Very hard training puts your body in a weak-ened condition. In that state, you’re at higherrisk of getting sick. If you insist on training toohard too often, you will also get sick more often.The irony being that due to time off from train-ing you end up making less progress as if youhad trained with less intensity.

Symptom #3: You feel weak in your training.In spite of doing everything right, do you still

feel weak in your training? Do you ever:- fail to complete your training- feel weak- lack enthusiasm for your training- get fatigued quicklyAs an athlete, you have to pay attention to

many things to maximize your progress. Yournutrition has to supply your body with all thenutrients it needs to grow new tissue, you haveto go to bed early and get plenty of sleep pernight, you have stay away from stimulants thatmess with your sleep quality, and so on. Ifyou’ve taken care of all these factors and you’restill not making progress in the gym, you maywant to look at your training intensity. Doesyour training schedule allow your body enoughtime to recover?

Depending on how hard you train, you mighthave to wait up to a week for your body to

recover from the training stress. A very light ses-sion of cardio requires a different recovery timethan a tough session of squats and deadlifts.How much time you really need to recover fromyour training session not only depends on thetype of exercises you performed, but also onyour individual physiology and the amount ofother stressors in your life. If you have a stress-ful job, a high maintenance relationship, poornutrition and a bad sleep cycle your body justdoesn’t recover as well.

Increase your time between workouts or lowerthe intensity of your training to the point whereyou begin to make progress again. If you don’t,you’ll just run yourself into the ground and willeventually get injured.

Symptom #4: You feel horrible after training.Do you feel like hell after your workouts?Ideally, a training session should leave you

itching for more. You should feel exhilarated andready to take on the world. These kinds of feel-ings indicate that you exercised in a way thatincreased your testosterone, thereby creating abeneficial environment for faster recovery. Keepyour training sessions short and intense, with amaximum duration of 60 minutes, although 45minutes are ideal.

If your workouts run you into the ground,leave you with wobbly knees, or even make you


5

vomit, you’re definitely overdoing it. You have absolutely nothingto gain by going through such a grueling training session. On thecontrary, you actually have a lot to lose. The more fatigued youare, the easier injuries happen.

Even if you aren’t injured, the additional stress you place onyour body won’t lead to faster overall progress in the end. So whydo it? Ego, that’s why. Check your ego at the door if you want tostay injury-free.

Symptom #5: Your body fat percentage increases.Are you getting flabby in spite of training hard?If you exceed your body’s ability to recover repeatedly, your

hormonal balance will tip towards a higher amount of stress hor-mones (cortisol, among others). These stress hormones lead to anincreased breakdown of muscle, meaning you actually lose leanbody mass in spite your hard training efforts. As if that weren’tenough, elevated stress hormones make it very easy for you togain more body fat. The net result is that you’ll lose muscle whilegaining fat.

How You Can Prevent OvertrainingYou can use a number of procedures to identify when you’ve

been training too hard. These include measuring resting heart ratein the morning, tracking grip strength by using a dynamometer orspecial tools that measure heart rate variability. Depending onhow serious you take your training, you might want to look intothese advanced techniques. A simpler approach requires you tooptimize recovery in combination with training smart.

The three factors with the biggest influence on recovery areyour sleep quality, your nutrition, and the compounded amount ofother stressors in your life. Let’s take a brief look at each of theseareas.Good Sleep Quality

The most important requirement for athletic progress. Duringyour sleep, your body switches into an anabolic state. This iswhen most of the recovery from training takes place and yourbody adapts to the demands you placed on it. New tissues areformed and muscles get stronger. Tendons become more durableand bones denser. There’s also a lot of activity in your brain. Lowsleep quality prevents all these recovery processes. Sleep depriva-tion lowers your ability to learn just as much as your chance ofmaking progress in the gym.

To optimize your sleep you should be in bed and sleeping before10 PM every night. Make sure your bedroom is as dark and silentas possible and avoid any bright lights after 7 PM to allow yourbody to wind down (e.g., cellphones, computer screens, TVs).Bright lights will keep you awake, as they are nature’s indicator ofdaytime. Additionally, don’t drink any coffee after lunch, as caf-feine will stay in your bloodstream for a very long time and lower

your sleep quality through increased secretion of stress hormones.Try these sleep optimizations for a month and you’ll surprised

how much more energy you’ll have in the morning.Good Nutrition

Another important cornerstone of recovery from training. Yourbest bet for long-term success through good nutrition is to followJack LaLanne’s advice: “If man made it, don’t eat it.” Limit yourdiet to meat, veggies, nuts, and fruit to maximize the nutrientsyou put at your body’s disposal.

Make sure that your breakfast includes a complete source ofprotein like eggs or meat. Avoid sources of refined carbohydrates(e.g., soda, pasta, bread, sweets) like the plague. These emptycalories actually stress your body instead of providing nutrientsfor healthy growth (they do grow some things in your bodythough, like the bacteria that cause tooth decay and fungi in yourintestine).Lower The Stress You Have In Your Life.

You can do this by avoiding stressful situations, training your-self to react calmly, practicing meditation and taking up a relax-ing hobby. However, don’t just limit your efforts to reducing emo-tional and psychological stress. Your body is also stressed by toxicsubstances in your food and water for example. Buy organic gro-

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COACH’S CORNER, continued

Sell your bike when the season’s done or find your dream ride for next year!

Cyclone is made with lots of sweat and the occasional muscle strain. We have just started up and really value your input and feedback - and we look forward to serving you!

Cyclone is the Official Bike Marketplace of the 2014 IRONMAN World Championship presented by GoPro.

Cyclone is a new online marketplace where you can buy and sell great secondhand triathlon bikes among triathletes like yourself. We make it easy and are focused purely on triathlon.

Thank you TCSD for being our very first group of users! If you haven't checked us out yet, please come and have a look - you can even put your bike up for sale!

We invite all TCSD members to get started at www.cyclonetri.com/tcsd!

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ceries and use a water filter to limit your intakeof these poisons as much as possible. By lower-ing the stressors on your body, you can makesure that it has more energy for recovering fromtraining, thereby improving your athleticprogress and overall vitality.

Limit your intake of poisons like alcohol andtobacco to special occasions. This way youimprove your health and are able to cherishthese luxuries more. They are luxury goods afterall.

You can optimize your recovery even further

by getting plenty of sun exposure while wearingas little as possible, taking a liquid fish oil sup-plement (one tablespoon three times per day),and training yourself to breathe diaphragmati-cally. Another tool you can use to restore your-self after a hard training session is a magnesiumsulfate bath (Epsom salt). However, try to use itonly once per week.

Training SmartThe most important requirement for smart




“We need to solve this mystery. What are those two-wheeledinstruments in long rows over there?”

They walked to a fenced area away from the water wherehundreds of the two-wheeled machines stood lined up. Ahuman stopped them from approaching the instruments.“You need a race number or a pass to enter here,” it said toVra and Uch.

As they turned to walk away, a small human nearbyscrunched its nose and pointed at them. “Why do those peo-ple smell funny, Daddy?”

Vra and Uch moved away. “Uh oh, our detectors are leak-ing electrons in Earth’s atmosphere,” Uch said. “They cansmell us.”

After a while the humans began to emerge from the water,apparently no worse for wear. They ran to the area with thetwo-wheeled instruments, peeled off their rubber caps andreplaced them with hard helmets, and left the area while sit-ting on the machines and pedaling.

“They have smiles,” Vra said.“No, look carefully,” Uch said. “Those are grimaces. That

means pain.”“Almost all of them have it on their faces,” Vra said. “They

must like pain. I wonder why.”“Let’s see where they’re going. We should wear helmets so

we fit in.” They zeeped ten miles up the road wearing pinkhelmets with pictures of ponies on them. Uch and Vra cap-tured images of every human that passed them on the two-wheeled machines. They probed the humans with a magne-tometer only to discover they had liquid iron but no solidiron core.

“Look, this one has a smile, not a grimace,” Vra said,pointing to a human wearing number 329 on its shirt.

“That’s a male human,” Uch said. “Wait, I’m getting a mes-sage from Zogor. ‘Zeep human 329 back to the ship with you.Its face is different from the others, and it looks strong.’”

“How can we stop it with all these other humans around?”Vra asked. “We must get ahead of it and plan a strategy tograb it when it stops. Besides, we haven’t learned whatthese humans are looking for, and what they want to be thebest of.”

“Maybe they’re searching for the man of iron,” Uch said.“Let’s zeep ahead.”

They continued zeeping ahead of human 329, about tenmiles at a time, only to fail to have a plan to grab it with-out other humans witnessing their move. They came to aplace in the road where the humans on the two-wheeledmachines made a U-turn and pedaled in the direction theyhad just come. “Why don’t they stop?” Vra asked. “Herecomes 329 with a large smile on its face, but it’s not stop-ping either.”

Sci-Fi Tri, continued

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Uch and Vra zeeped ahead of human 329 mul-tiple times without capturing it. It parked thetwo-wheeled machine in the same place theyhad seen rows of them early in the day. Many ofthe humans had already left their wheeledinstruments there, replaced their helmets withbrimmed caps, changed the coverings on theirfeet, and had run away. Moments after human329 arrived it did the same. “We need to followit,” Vra said. “We should wear hats to blend in.”A moment later they wore green and yellow capswith ‘John Deere’ stitched on them.

Again they zeeped ahead of number 329 sev-eral times, only to watch it run or walk by alongwith dozens of other humans. Zogor urged Uchand Vra to capture it. “Maybe when it’s dark orafter it stops,” Uch said.

As daylight turned to dusk, Uch and Vra sawnumber 329 pass in front of a crowd of humanswhere they had first found them early in themorning. A voice through a loudspeaker said,“You are an Ironman,” in spite of what the mag-netometer indicated. Human 329 had a widesmile as it slowly walked to a large tent andentered.

“It’s stopping. Get ready to zeep it when itcomes out,” Uch said.

• • • • • •

From the moment Elliot had landed on Hawaii,he knew he’d savor every moment of the Ironmantriathlon no matter how well he did. He vowed tosmile through the race. He emerged from hisswim right on the pace he expected and jumpedon the bike. Everything was fine until that weird,androgynous couple in mismatched Hawaiiangarb showed up repeatedly on the bike and run

course. They looked strange, as if a medical stu-dent had performed plastic surgery on them bycandlelight. Elliot couldn’t figure out how theykept popping up without a vehicle to transportthem. A few times they tried to touch him. That’swhen he smelled their acrid body odor, like burntelectrical wires.

Despite an odd feeling each time he passedthem, he succeeded in his race plan—swimming,biking, running, and smiling. He put the oddpeople out of his mind as he crossed the finishline and headed to the medical tent to soak hiscalves in cold water. He found a bucket of icywater, but it was dirty from use by other triath-letes. He had just carried it outside to dump itaround the side of the tent when the weird cou-ple and their odor appeared out of nowhere. Theystared at him a few steps away as a strange,ionic field began to engulf him. In his post-Ironman haze, Elliot reacted. ‘Water short-cir-cuits electrical wires,’ he thought, and he tossedthe bucketful of cold water on them.

He immediately realized what he had done andbegan to apologize, but the couple was gone. Allthat remained was a soggy, crumpled pile ofHawaiian shirts, plaid shorts, and John Deerecaps. In a moment those disappeared too, leav-ing just a puddle of water. The smell of burntwires was gone as well. He stared at the spot.‘What just happened?’

People nearby began to point and gaze at arocket contrail in the twilight sky. It grew,looped, and segmented, and for a few momentsElliot was sure it spelled out his number, ‘329’.Then it dissipated. ‘Are hallucinations the fourthIronman event?’ he wondered. He shook his headand did what he had done all day—he smiled.

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

Races, New Training Partners, Food, Group Rides, La Jolla Cove, Fiesta

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September 13Share your Family Race Stories and Photos!Meet the SoCal Youth Triathlon Series Winners!

Questions? Contact Coach Judi ([email protected]), CoachPaula, and Coach Jim.USAT Certified Coaching. Triuscoaching.http://www.triuscoaching.com

See YOU there!


you’ve changed someone’s life after you’ve helped them. I havethe honor of seeing this change in many forms.

At the “Intro to TCSD” meetings it’s everything from watchingthe facial expression of someone who’s new to the sport go from“what the heck was I thinking” to “I can do this;” seeing, hear-ing, watching someone complete their first race; giving guidance,answering questions, increasing one’s comfort level and evenhearing a veteran member tell me after our Intro meeting “wow,I just learned something new about TCSD”.

During the Aquathlons, I see people change from being quietand stressed after a challenging day to having a relaxeddemeanor, laughing, socializing; knowing that they are in good

hands and that everything has been thought of. Additionally, it’stheir comments about what a great time they had and it’s themsharing pictures with family/friends about the event.

I hope that more people volunteer and have the opportunity toexperience this.

Jay, you have made such a positive contribution to the TCSD ina very short time. Thank you for all you’ve done thus far andthank you for your continued service. It’s just a matter of timebefore Mike Reilly says “Jay Lewis, you are an Ironman!”

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


Youth Tri Series, continued

training is a training log. Get a small notebook and track everysession. Once you have collected a few weeks of data you cantell whether your progress is stalling. If this happens, you canuse the information in your journal to help you identify whyyou’re not getting better.

Generally, to avoid overtraining injuries you should increaseyour weekly training load by less than 10 %. For example, if yourun a total of 15 miles this week, the total of the week aftershould be less than 16.5 miles (110% of 15 miles). The total ofthe week after should be less than 18.15 miles (110 % of 16.5miles). Depending on how advanced you are in your training,you might have to go for much smaller increases, like 5% or even1%, or maybe even regress for a couple of weeks before you canmake progress again. Remember that the long-term result mat-ters, not the difference from session to session.

Don’t rush for records thinking you can trick your body intoadapting faster. Professional athletes train for years before theyhave acquired their competitive edge. They don’t force theirbodies through a couple weeks of training expecting miracles.The best long-term progress is the result of an unwavering workethic over many years.

Think of your workouts as movement training. Instead of exer-cising muscles, you practice movements. Once the quality ofyour movement drops below a certain point, you have to stopthe set. If you cannot resume the next set with a high qualityof movement, you have to switch to the next exercise, and soon. Follow this paradigm to reduce your chance of overuseinjuries to zero.


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