TCSD newsletter 0510

“You have the right to remain silent.”Geez, how did I get caught up in this mess?“Anything you say can and will be held againstyou.”They’ve got the wrong guy. I keep telling them.“You have the right to an attorney.”

I don’t need an attorney. I need them to real-ize the truth. Under the amber light of a streetlamp, I felt a handguide my shoulderinto the back seatof a police cruiseras the voice con-tinued reciting myMiranda rights.With my handscuffed behind me, Icould not wipe theperspiration poolingaround my eyes.Sweating this profusely, why don’t they believeI was out for a long run, not here for a drugpick-up or whatever trumped up charges they’rearresting me for? So what if it’s two AM. I washalf-way through a ten-mile run, that’s all. It’snot a crime to run at night.

The cackle of voices on the police radio

interrupted mythe two policemen

prepared to drive me to the station. I glancedat the scene I was leaving on a mid-town cor-ner reputed for illicit activities—three policecruisers with lights flashing, and a half-dozencops talking to two men and two women. The

police had separatedthe men and hand-cuffed them. Thewomen clad in tightparty dresses andhigh heels stood tothe side. I presumedthey were prosti-tutes.

One of thewomen seemed

familiar. She was young, perhapsin her teens still. I studied her for a fewmoments, trying to figure out what I recog-nized in her. My early morning running routeon other days took me by a high school whereI often saw both boys and girls sports teamsout for runs. Is she one of the girls from thatschool? Certainly no high school athlete wouldbe out soliciting in this neighborhood after

TRIATHLON CLUB OF SAN DIEGO TriNews

Announcing the

2nd Annual TCSD

Solana Beach Training Program

to Benefit TCSD Cares!

The Solana Beach Training

Program will be an 8 to 10 week

program of events, seminars and

training leading up to race day on.

Many members of the original

Team Solana from 2009 will

be volunteering as coaches

and mentors.

The cost of the program is $350.

The program begins the week of

May 17th, but latecomers can start

any time in the first two weeks.

To reserve your spot (no commit-

ment required) and sign up on our

roster go to www.tcsdcares.org and

click on ‘Team Solana’.

Complete details available on the TCSD Cares’ website.

TCSD Contacts 2Board Members 2Volunteer Members 2TCSD Spirit 3

Member Profile 5Weekly Workout Calendar 5TCSD Conversation 7New Members 8

Coaches Corner - Swim 12TCSD Swim Leaders 12Event Review: SDCBS 16Coaches Corner - Run 24

INSIDE THIS ISSUE

2010MAY

thoughts as

continued on page 3

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

Membership & Renewal$60/year, $45 military (w/activeID), $110 family (2 adults).Additional years available at discount.

Membership form available onlinewww.triclubsandiego.org/club/joinor fill out and mail application ifincluded in this newsletter.

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

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

EditorDawn [email protected]

Newsletter Articles and IdeasPlease send to Dean Sprague at [email protected] and/orDawn Copenhaver [email protected]

Contributing Writers Barbara Javor, Dr. Jason R. Karp,Michelle Panik Nikee Pompe,r andCraig Zelent.

Newsletter Classifieds/AdsContact David McMahon [email protected]

Beginner Coaches Steve Koci [email protected]

Farah Hedwig [email protected]

Dean Rosenberg [email protected]

Steve Tally [email protected]

Bike Case Rentals Bob Rosen [email protected] (619) 668-0066

Bike Coach Andy Concors [email protected]

Club Apparel Director Michelle Panik [email protected]

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Anne Fleming [email protected] (760) 470-3947

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

Race Series Points (Aqua, Du/Triathlon)

Ironman Coach(es) Mike Drury, Liam Thier [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor Dawn Copenhaver [email protected]

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

Open Water Safety Officer Dave Huff [email protected]

Open Water Swim Director Nikee Pomper [email protected]

Public Relations Director Michelle Panik [email protected] (858) 733-0790

Race Director(s) Ann Kelly [email protected]

Brian Wrona [email protected]

Social Directors Kevin Koresky [email protected]

Lisa Rehberg [email protected]

Masters Swim Coach Mickey Murad [email protected]

TCSD Cares Steve Tally [email protected]

Track Coach, UTC Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Web Administrator John Hill [email protected]

Buck Williamson [email protected]

President Thomas Johnson [email protected] (619) 987-8822

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Farah Hedwig [email protected]

Sponsorship Director David McMahon [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

ARTICLES WANTED

Share Your Race Reports & Stories!Please send article and digital imagesto Newsletter Publisher or Editor.Need by the 12th of the month forpublications/consideration.

Thanks for sharing!

We’re looking for a head chef/supervisor for the upcomingTCSD last Friday of the month Pot Luck Swim

held at La Jolla Cove.

Duties:Food shopping, cooking-BBQ style once a month.

If you’re interested in being a hero/a God for the summer,contact Thomas Johnson, [email protected], for

complete details.

Help Wanted: Pot Luck Chef & Supervisor

WWW. TRICLUBSANDIEGO.ORG3

midnight, would she? At that moment she glanced at me, and our

eyes locked for a few seconds before she lookedaway. A fleeting thought flashed through mymind, like a déjà-vu moment, but it fadedbefore I could recognize it.

The police returned to the cruiser and droveme to the station. During the ten-minute ride,I replayed the evening’s events over and overagain in my mind. I couldn’t figure out whatwent wrong. It was like I literally ran into atrap. I normally work the graveyard shift, ten tosix-thirty AM, and I often run late at night onmy days off. Usually I run well-lit routes on ornear city thoroughfares that lack traffic aftermidnight. Tonight was no different. I must haverun this route dozens of times in the past.

When nature had called, I had headed to arestroom at an all-night gas station. It was afew blocks further down on my route at anintersection where I’ve often stopped for abreak before starting to loop back. I poppedinside the pit stop. As soon as I opened thedoor to resume running, boom! Three squad carsconverged as if they were expecting me.

I stared out the window as we rode. Maybethis was where I’ve seen the young streetwalkerbefore. I’ve certainly seen ladies of the night

along the route of my late night runs, but I’venever made eye contact with them. I probablywouldn’t know one from the other, but this girl issomehow different with her straight, flaxen hairand…. I shook my head. Never mind. That’s notmy problem at the moment. Did the police thinkI was soliciting a prostitute when they arrestedme? They didn’t even mention a specific charge.

Because my experiences with arrests andpolice stations were entirely from TV shows, Iassumed they would book me, run me throughfingerprinting and mug shots, and then forceme through an interrogation. At two-thirty AM,the station did not seem to be bustling withcrime-stopping activity, so I assumed thiswould go quickly. Instead of processing me as Ithought they would, a cop led me to a small,empty interview room with a table and threechairs. I still wore the handcuffs.

“Don’t move,” the cop said as he stood at thedoor after guiding me inside. “Someone will bewatching you through the two-way mirror.” Hepointed to a large glass pane on one of thewalls. “Someone will be in here shortly to talkto you.” He left and closed the door.

Alone in the stark room, I began to shiver. Mysweaty shirt and shorts had grown clammy in

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Gordon & Weiss Vision Institute,

providing laser vision correction

since 1989. Call 1-800-NEW-VISION

to learn more.

Night Runner, continued

Send your “TCSD Spirit” images to [email protected] be considered for the club’s website and/or newsletter.

Melissa Stokely shows off her TCSD Spirit at 2010 Lavaman, Kona Hawaii.

Make sure you check out or subscribe to Kashi’s monthly eNewsletter

www.kashi.com/newsletters

SHOW OFF YOUR TCSD SPIRIT!

continued on page 22

2010 TCSD AQUATHLON SERIES ANNOUNCED

4

Can’t wait for the weekend to race?TCSD’s Aquathlon series is a perfect wayto get that mid week competitive fix.Once again the title sponsor is Kashi,who is celebrating their 25th anniver-sary.

Located at La Jolla Shores, the seriestakes place from May through October.The races are once a month and takeplace on a weekday, starting at approxi-mately 6:00PM.

For anyone not familiar with anAquathlon, it is set up as a swim thenrun race. The race starts in front of the Marine Room Restauranton the southern end of La Jolla Shores. Racers will swim straightout from the shore, turn right and head up the coast, eventuallyturning right again to head back in for a grand total of 1000m.Once back at shore, participants will throw on their running shoesfor a 5k run consisting of two trips down to the Scripps Pier and

back. After the race, everyone is treat-ed to a great dinner and a lottery forprizes from our great sponsors.

These races are some of the highestattended events in the club, includingour July race the McCannMan which isheld in memory of our formerPresident Jim McCann.

The Aquathlons are a great way totake advantage of the beautiful sum-mers we have here in San Diego, andan excellent way to meet tons of otherclub members.

2010 Race Dates*May 20th June 17th July 15th August 12th September 9th October 14th

*Dates subject to change without notice.

Monday6:00 PM Group Run, 4-6 miles, all paces welcome. • Location: Movin Shoes, Encinitas.

5:30 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

5:30 PM Ocean Swim • Location: La Jolla Shores.

7:30 PM Pool Swim (long course) in La Jolla/UTC • Location: JCC, 4126 Executive Dr.

Tuesday6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. • Location: Front of B&L Bikes.

6:30 AM Bike Workout in Point Loma • Location: Moment Cycle Sports, 1357 Rosecrans.

5:30 PM Track Workout • Location: UC High School, 6949 Genesee Ave.

6:00 PM Track Workout in Carlsbad, a coached session • Location: Carlsbad H.S. Track.

Wednesday5:30 PM Mountain Bike Ride (Advanced) • Location: Penasquitos Canyon Side Park (east pkg lot).

Contact: Dave Krosch, [email protected]

5:30 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

6:00 PM Bike Workout in Coronado • Location: Starting at Holland’s Bicycles.

6:00 PM Bike Workout in Cental San Diego • Location(s): varies,

Contact: Andy Concors, details at www.bikecoachandy.blogspot.com

7:30 PM Pool Swim (long course) in La Jolla/UTC • Location: JCC, 4126 Executive Dr.

Thursday6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. • Location: Front of B&L Bikes.

6:30 AM Bike Workout in Point Loma • Location: Starting at Moment Cycle Sports.

Friday6:45 AM Ocean Swim in Solana Beach, in the water at 7am. • Location: at Fletcher Cove

(I-5, to Lomas Santa Fe west)

6:00 PM Ocean Swim • Location: La Jolla Cove.

Saturday8:00 AM Bike Workout in Del Mar, all levels welcome. • Location: Meet at Starbucks

(Hwy 101 & 15th st.)

Sunday7:30 AM Penasquitos Trail Run • Contact: Mark Kenny for more information (760) 271-2003

7:45 AM Swim (starts at 8 sharp) and run follows towards Torrey Pines Park • Location: Meet at

Powerhouse Park in Del Mar.

8:30 AM REAL Beginners Bike Ride - Once a month (see following page for date & complete details)

4:00 PM East County Trail Run; various start locations in Mission Trails Regional Park,

Contact: Florian Hedwig for specific week’s information (619) 820-2388,

or [email protected].

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

WWW.TRICLUBSANDIEGO.ORG5

MAGGIE & TRENT SAKAMOTONickname: Magpie / ChinoMembers since: December 2009

Age group: F 50-54 / M 40-44

Status: Married

Occupation: School bus drivers, bestjob because we usually get a 4hrbreak in the middle of the day totrain,

When not training, I enjoy: Eating=) and walking my dog Sam. /Spending time with my wife &dog(sam), riding our motorcycle,surfing, just doing stuff andbeing outside.

Favorite Local Restaurant: Sam Wu'sin Kerney Mesa.

Before I Became a Triathlete, I wasa: Recreational mountain biker,ran (kinda) and always wanted todo a triathlon, but was afraid ofthe swim. / Longboarder. neverthought or wanted to do atriathlon until my wife Maggie,told me I did.=)

Favorite Thing(s) About TCSD: Allthe coaches at the JCC, I hadnever swam in a pool before amonth 1/2 ago. / All the superfriendly (and helpful) people.There are so many workouts/thingsto do everyday of the week, itshard to choose.

Favorite Segment (swim, bike orrun): The bike because I (Trent)just got a new Orbea! Probablybest at the run right now though.

continued on page 7

MEMBER PROFILES

6

MAY TCSD MEETINGS, RACES, CLINICS & RIDES

MAY CLUB MEETING

Saturday, May 22th5:30 am check-in/setup begins7:00 am race start time Where: Fiesta Island

TBD

Thursday, May 6th, 6:00 pm

NEWBIE NETWORKINGMEETING

This monthly (first Thursday of every month) gathering isspecifically designed to introduce you to the sport of triathlon and the Triathlon Clubof San Diego. NON-MEMBERS WELCOME!

Contact:Questions or comments can be sent to beginner coach FarahHedwig, [email protected]

Where:Hi-Tech Bikes7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517

Monday, May 24th, 6:00 pm

TRIATHLON 101 & BEGINNERS’ MEETING

Saturday, May 29th, 11:00 - 12:30 am

Transition are the 4th leg of atriathlon. This clinic will teachyou techniques and secrets togain “free time.” Complete detailsavailable on the TCSD website

Where:De Anza Cove - Mission Bay Park

TRANSITION CLINIC

Attention beginners! The monthly talk is specificallydesigned to get you started inthe sport of triathlon, and ourgoal is to de-mystify triathlon,and remove the ‘intimidation fac-tor.’ We will cover triathlon basicsfrom A to Z. All questions fairgame! If you are a beginner rac-ing at the Spring Sprint in Maythis talk is a must!NON-MEMBERS WELCOME!

Contact:Questions or comments can be sent to beginner coachesSteve T, Dean R, and/or Steve Kat [email protected]

Where:B&L Bike & Sport San Diego Store3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300

The TCSD Real Beginners’ BikeRide takes place on the 56 bikepath and is a club ride whereNOBODY gets left behind. If youcan ride comfortably for at least60 minutes without stopping(total ride time 90 minutes) thenthis ride is for you. Please haveat least minimal cycling ability(can ride, shift, and corner your bike adequately). Beready for a couple of moderate climbs on the first halfof the ride. Beginners need hills too!

We will have a brief bike talkat 8:30am, and be rolling by9am. Helmets are MANDATORY. We will help youchange your flats along the way,but please be equipped with yourown tubes to carry on the ride.

ContactBill Gleason and ’the Steve’s’ at [email protected]

Schedule of Events:Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??

Sunday, May 30th, 8:30am

REAL BEGINNERS’ BIKE RIDE

MAY TCSD TRIATHLON

Thursday, May 20th5:00 pm check-in/setup begins6:00 pm race start time Where: La Jolla Shores

MAY TCSD AQUATHON

Always refer to the TCSD web site for the latest andmost up to date information.

How about sharinG those Race reports?

The TCSD newsletter would love To Publish your story and images.

Please submit digital files to editor or publisher by the 15th of the month for consideration.


Craig: What was your sports background beforetriathlon?

Jonathan: Triathlon was really my first “sport”,at least at a competitive level. As a youngster,I spent a lot of time outdoors doing sports likeskiing, snowshoeing, canoeing, swimming,chopping wood, walking on trails- really, whatone would call being active but nothing at anorganized, competitivelevel. I had an old 10speed racing bike thatwas way too big for mefor a long time and did-n’t get used much.When I was 15 I boughtmy own mountain bike,but used it only to rideto school and aroundtown. I was also an avidgymnast with a trampo-line at home (Costcomodel!). I attribute mystrong climbing skills towell developed quadsfrom hours of jumping on that thing. I never ranwith any degree of interest until I was about 22.My first running workout was with TCSD trackcoach Tom Piszkin (inventor of Titanflex bikes)in 1998. He didn't know what start group to putme in, and I had no idea either. Tom: "How fastcan you run a mile?" Me: "I don't know!"

Craig: You are originally from the Canada; whatbrought you out to California?

Jonathan: I grew up in an English-speakingarea of Montreal and went to school in town,but my fondest recollections involved weekendsand summers out of the city at our cottage,about an hour north and in the mountains.Summers were spent running amuck havingadventures with my brother (5 years my senior)and staying close with my family. Winters

involved both the joys andtrials of dealing

with snow.I went to

M c G i l lUniversity for

an undergrad-uate degree in

Chemistry andon a whim,applied forg r a d u a t eschool atThe ScrippsR e s e a r c hI n s t i t u t e(TSRI) in LaJolla forwhich I wasg r a n t e dadmission. Iwas the onlyone in myclass who

wasn’t of legal age to drink when I came out forthe interview! I moved to San Diego in 1996with 2 suitcases, 2 bikes, and an electronic key-board and settled in UTC La Jolla and began myserious graduate studies in chemistry. That last-ed about a month before I caught the bug ofthe outdoor life in California. I bought a usedaluminum road bike (60cm, way too big!) andjoined the San Diego Bike Club (SDBC) ridesfrom UTC, learning how to ride in a pack.Actually, learning how to ride on a road bike.Yes, I still remember being unable to unclip ata stoplight and falling over. In 1997, I startedto swim at the Shiley Health Center and everynow and then went jogging on the trails inTorrey Pines. Meanwhile, I continued to study

TCSD CONVERSATIONI had the chance recently to sit down and talk triathlon with long timeTCSD member, Dr. Jonathan Toker. Jonathan’s TCSD years have covered theentire spectrum from beginner to professional triathlete. In addition,Jonathan has developed the SaltStick line of products which should be astaple in any endurance athlete’s nutrition plan. Please join me as we getto know this fascinating and fast entrepreneur!

continued on page 8

By Craig Zelent

Favorite Race/Tri Event:Our first tri will be the SpringSprint. We’ve done several P.F.Chang Rock’n’Roll 1/2marathons in Phoenix.

PR/Best Race: 2:53:42 / 1:58:01,P.F. Chang Rock’n’Roll HalfMarathon in Phoenix.

Most Embarrassing orDisastrous Moment: Met agroup at the start line of theLong Beach marathon (my first& only marathon) to run withonly to find out at mile 10they were only doing the 1/2distance race. Mentally tookthe wind out of my sails butregrouped at mile 15 and fin-ished! / A year ago I couldn’tbend over to tie my shoes. Iknew then I had to make somechanges so, I totally changedmy diet, started exercising andlost 35lbs.

My Equipment:Wetsuit: Quintana Roo Bike: Quintana Roo / OrbeaRunning Shoes: Nike / Newton

Equipment Wish List: ??? Haveeverything I need. / A youngerbody.

Can’t Race Without: Each other.

Best Advice: Join TCSD!!!!.

MEMBER PROFILES,continued

Training with Mecca (Chris McCormack), Sydney and France

and begin my research towards getting a Ph.D.in chemistry. So the athletics were a great wayto balance the cerebral work with some activity,with the added bonus of exploring the bounty ofSan Diego’s beauty and also a great way to meetpeople outside of TSRI.

Craig: What led you to take up triathlon andwhen did you join the TCSD?

Jonathan:By 1998 Ihad settledinto a rou-tine of rid-ing on theweekends,either withSDBC or witha postdocfrom Sweden.Our rides usu-ally involvedheading up toEscondido and395N toGopher Canyonand west toOceanside and south along the coast. We rodewith water only, and stopped once only, inOceanside overlooking the pier, to eat somedark chocolate. No energy bars or sports drinks-when I think of those days it is hard to believewe ever finished the rides! Afternoons we usu-ally spent recovering on the beach. I had start-ed swimming with the Master’s group at Shileyduring lunchtime, beginning a conversion ofbreaststroke to some semblance of crawl. Icould not swim 25 yards front crawl. I loved thewater. I was just really slow.

One Friday evening I was at La Jolla cove withmy violin around 6pm, headed to one of thoselittle cabanas overlooking the water and thesunset to play some music and enjoy theevening. I happened upon a group on the grasssuiting up, laughing, chatting- they seemed tobe having such a good time that I asked whatthey were doing- It was none other than JimMcCann himself (or so my memory tells me) whotold me about the weekly cove swims, and theTri Club of San Diego. Furthermore, he went on

to say, there was a monthly club meeting laterthat night at the La Jolla Fire station just upthe street, with Baywatch star Alexandra Paul asthe guest speaker. I played to the sunset anddecided afterwards to check out the club meet-ing. I don’t usually make impetuous decisions,but that night I joined the club, got my

free De Soto singlet and decided “What thehell, I might as well try a triathlon someday”. Ithink that was in May, and by June I did my firstclub race at Glorietta Bay. The night before therace I couldn’t sleep- you can’t imagine hownervous I was, replaying the transitions over inmy mind. I had never even watched a triathlonbefore, so I had no real idea what I was doing.I had a blast- though my legs felt like jelly afterriding, I did pretty well, except I forgot to men-tion that I did the entire swim breaststroke. SoI past a bunch of people on the bike and prob-ably lost a few spots on the run. But I washooked.

I signed up for the Carlsbad triathlon in July1998 as my first real event, and I remember theday before the race at the expo, Gurujan walkedme through the entire race, twice, including thetransition area, the rack setup, etc… I raced ina Speedo and TCSD singlet on a new Trek 2300Carbon-Aluminum bike with Zipp wheels- yes, Iwas already a tri geek. After the race, I remem-ber overhearing two guys talking…“hey, didyou see that kid who was swimming breast-

8

Jonathon, Dee Dee and Jim McMann, and Jimena Florit at Malibu Nautica Triathlon.

TCSD NEW MEMBERS

Celso AberinDan AlbostaChristian AlvarezLane AndersonMaria AranesKathryn AraujoAaron BatisteBella BauerAmanda BehnkeElizabeth BelkJason BoettcherKris BogdanvosPatrick BrownTom BuloneRobert BuntinMichael BuonomoKim CaterinaChristopher CayceDan ChapmanArno ChrispeelsArno ChrispeelsLulu CollinsBrian ComptonAlicia CushmanKatarina CuvaloSarah DarmodyLuis De La VegaWayne DelportNicole DeMoreLydia DobbsPatrick DuncanBlaine EganJaclyn ElkinCatherine EnglerGary EvansKeith FletcherNathan FuhrerAndrew GeorgitsisStacey GeraJames GilbTalia GlassFrederick GrandArlene HadyDaniel Hagarty

continued on page 9

TCSD Conversation, continued

stroke?”. If you haven’t already guessed it, thatkid was me, and between a slow swim andcement legs off the bike, I managed a solid 5thin my age group- I was ecstatic.

Craig: What are some ofyour favorite old schoolmemories of your early TCSDdays

Jonathan: TCSD was onlyabout 300 people when Ijoined in 1998, and I got toknow many of them prettyquickly. Club raceshad about 30-40people max andwere very low-keyaffairs. My fondestrecollections usu-ally involve food,including BobRosen’s annualLabor Day bikeride and Cowlesmountain run-BBQ, the post-race potlucks,and the covepotlucks. Post-cycling Souplantationrefueling (Craig, I know you loved these too!)are also high on the list. My favorite events

were also Jim McCann's Borrego camping trips,especially the mountain scramble and marsh-

mallow fights. Iam fortunate toremain goodfriends withmany of thoseI met in theearly daysi n c l u d i n gDave Krosch,P r e s t o nDrake, BillG i b b s ,

Osamu Chiba, DeeDee McCann (and the upset-ting loss of my very goodfriend Jim McCann in 2007)and others. I guess I shouldtake this opportunity to admitthat I am fully to blame for allthe TCSD emails membersreceive, when I started up theYahoo!Groups newsgroup in1999 we started with just theboard members to test it out.The group now numbers nearly1,800 subscribers!

Craig: Those were the days! Ihave fond memories of doing 100 mile rides




Race images; IM Canada 2002 and IM Kona 2000.

NEW MEMBERS, cont.

Alaina HaleJames HamiltonLauren HannaElizabeth HarrellGerry HongShannon HowellJohn JardelKatie KamnetzChristopher KanaarNara KayneAmanda KeatingBrian KempDavid KerrTrish KerrCassidy KingJeffrey KirkeengPeter LatteierDoug LayneEd LiebowitzJonathan LongJeremy LongRebecca LongAmanda LorenzLeonardo MadridLiberty MannChris McGivernLinda MedinaEsther MerkoiErika MitchellDionne MochonJohnny MorenoMegan MunozLeslie MyersSonja NashArlo NugentShigeru OkumuraSteel OlsonRobert OwensAlissa ParishTiago PavariniGregory PhelanChristopher PitzakJoshua Poe

10

with you and then we’d nearly putSouplantation out of business with how muchwe would eat. What World Championship racehave you done and how did you do?

Jonathan: I’ve only raced ITU Worlds once, in2001 as a member of Team Canada. I qualifiedat an Olympic distance race in Drummondville,near Montreal, and proudly wore the Canadianteam uniform in Edmonton. I remember meetingThom and Laura McHale of Team USA for thesecond time (the first was in 2000 at IronmanHawaii) and they made me feel at home swim-ming in the duck pond of Hawrelak park. It wasa cool experience but I was a bit turned off bythe commercial aspect of the national teams.

Craig: What Ironman distance races have youdone and how did those go for you?

Jonathan: In March 2000, I had a huge bikecrash at a bike race in Camp Pendleton andseverely broke my collar bone and elbow. Aftersurgery (Thanks, Roger Freeman, MD!) I wastold that I might not be able to swim wellagain. Well, I went on to race the La Jolla Halfmarathon in April, the Rock ‘n’ Roll Marathon inJune and Ironman Canada in August. As my first

Ironman, I had only hoped to finish, but endedup in 9:49 and a spot to the big show in Kona.I’ve raced a total of 9 Ironman events includingtwice in Kona (very rough days at about 10:50)and a PR at Ironman Brazil in 2004 of 9:13.Each race became easier. I could barely walk fordays after my first Ironman and I fainted in themedical tent after Ironman Kona in 2000 but by2003 I was back to some training within aweek. I never did accomplish my goal of goingsub-9:00 but came close with a 9:18 at IronmanCanada while I was ill.

Craig: What was that like to win your age groupat Ironman Canada?

Jonathan: I’ve raced Ironman Canada 3 times:2000, 2001, and 2002 with solid finish timeseach year. As an event in my homeland, I alwaysfelt very patriotic standing on the podium. Afterwinning the Wildflower Half Ironman overallamateur title in 2001, I decided to “go pro” in2002. Now step back for a moment to considerthat just a few years prior I had never done atriathlon, swam only breaststroke, and hadnever done a track workout. So winning my agegroup at Ironman Canada in 2001 was very spe-

TCSD Conversation, continuedNEW MEMBERS, cont.

Betsy PolacheckJim PonderDustin PurdySonya QuintanillaDavid ReileyCory ReynoldsBrad RiveraRandy RockwellJames RogersJoseph RyanRichard SavitzLisa SchechetKen SchulteTim ShieldsRandolph SiwabessyBrooke SkoraGrayson StalveyRobyn StuhrJames ToledanoTammy VillalobosHenk VisserBarry WheatleyTyler WillinghamWalter WilsonPatrick WinterJill WitkowskiMartin WittEric WoltzChristopher WoodsAlexis ZabacoHeather Zumbahlen


B&L Bike and SportsContact: Scott Porter(858) 481-4148www.blinkers.comDiscount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.

Hi-Tech Bikes.com Contact: Hank Montrose7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517 www.hi-techbikes.comDiscount: 10% bikes and wheels, 15% off accessories.

Moment Cycle SportContact: JT Lyons or Cory Osth1357 Rosecrans St., Ste ASan Diego, CA 92107 (619) 523-BIKE www.momentcyclesport.comDiscount: 10% off everything excluding labor, 15% off clothing.

Nytro Multisport940 S. Coast Hwy 101 Encinitas, CA 92024(800) 697-8007 www.Nytro.comDiscount: 10% off retail for all products excluding labor, Zipp andHed products.

SPONSORS OF TCSD

MULTISPORT


cial for many reasons. I had a really tough timerecovering and racing Kona so soon afterwardshowever, and so it was in 2002 when as a neo-pro racing Ironman Lake Placid, I qualified torace Kona as a pro (through a roll-down slot)and I decided not to race the Championship racefor a third year in a row, but rather to take sometime off and train better for a future perform-ance. I haven't taken a spot for Kona since...

Craig: You have done a lot of triathlon travelingin your time. What advice would you want toshare with people who are considering an inter-national triathlon?

Jonathan: I’ve been very fortunate to havetraveled to 48 countries so far, and triathlon hasadded a few to that total. International desti-nation races are always funbecause of the unexpected.Last year for example at theChallenge France, they keptathletes from moving pastthe deep water start line byshooting a full-blast fire hosealong the line, showing no mercyand pelting people in the face ifthey went ahead of the line. Ourpack still started before the gun,but at least we all started on thesame line. At Ironman Brazil in 2004, race offi-cials were still setting up the timing mats forthe swim exit while we were on our first swimlap! Foreign hospitality can often be very wel-coming and if you approach race travel with anopen mind and attitude that the race is but onesmall part of the trip, the world is your oyster!

Craig: For many years, my wife Laurie and Iboth have been religious users of your SaltStickproducts. How did the SaltStick line of productscome to be?

Jonathan: The original concept for a capsuledispenser developed in 2002 as part of my pro-fessional triathlon racing needs... the age-oldproblem of where to keep electrolyte capsules. Ihad experienced serious cramping issues duringany event longer than a half Ironman, and hadfound the best solution was a mixture of elec-trolyte capsules, potassium and magnesiumtablets. The engineering of the SaltStick® dis-penser took 4 years and the contributions of a

San Diego machine shop, other professionaltriathlete testers, and hundreds of hours ofeffort.

During the development of the dispenser, Idecided to put my Ph.D. in chemistry to workand to formulate a science-based electrolytecapsule instead of trying to "make do" with amixture of existing products. SaltStick® wasdeveloped as a study of scientific literature onelectrolyte loss in sweat, highly bioavailableingredients, and field testing. SaltStick Capshave since become the accepted standard forelectrolyte replacement capsules.

The first dispenser prototypes were shown atthe Interbike industry trade show in Las Vegasin September 2005 and used by top athletes atthe Ironman World Championship in Hawaii a

few weeks later. The first commercial saleswere at the California Ironman 70.3

event in March, 2006. SaltStick®products are now sold in over 20

countries around the world.

Craig: What is unique aboutSaltStick?

Jonathan: SaltStick is theonly electrolyte capsule

that was formulated to closelyresemble the electrolyte profile lost duringactivity, with the right amount of sodium,potassium, calcium and magnesium available ina form and quantity the body can absorb. Iknow this sounds like a marketing piece, butwhen you have the past 4 years male winnersand 9 of the top 15 pro men at Ironman Hawaiiin 2009 using the product and knowing that Idon't pay any of them for sponsorship, I thinkyou can make your own conclusions about thefunctionality of the product. SaltStick Caps isalso the only electrolyte replacement that con-tains vitamin D that helps the body with theabsorption of calcium. I've also gone far beyondexpectations by ensuring that each and everylot of SaltStick Caps is tested to be free ofbanned substances (per WADA and the IOC stan-dards) so even age-groupers can be assured of aclean product. The capsules are made in a phar-maceutical-level facility (GMP certified) and thevegetable capsule contains just electrolytes: no


12

KEN AND ANITA FLAGGSunday: Del Mar/Powerhouse Park 8:00amWednesday: La Jolla Cove 7:45amFriday: Solana Beach 6:45am

Ken and Anita met ona ski trip. Their firstdate was a bike rideand the second was avolleyball game.After thinking that

their friends at La Jolla Cove were crazy to do

this sport, Ken did his first triathlon in 1985. Ken really enjoys bodysurfing and swimming

in the surf. Most of the swims that he leads arein Del Mar and Solana Beach.

Anita used to be more of a runner, but withrecent running injuries has really been enjoyingswimming. Her favorite place to swim is La JollaCove.

Ken and Anita have been members of TCSDsince 2002 when they accidentally started riding

COACHES CORNER: Prepare Yourself For Open Water Swimming

Meet TCSD’s Open Water Swim Leaders

When practicing in a pool, there are a cou-ple of things that you can practice that will beuseful in the ocean:

1. Swim underwater. When you go under awave, sometimes you will have to stayunder for a while.

2. Practice sighting while you are swimming.There are no black lines on the bottom ofthe ocean. Every few strokes look at whereyou are going to make sure you are going ina straight line.

3. Treading water. It should be relaxing.

4. Try swimming with your wetsuit and every-thing you will be wearing in the ocean.Swim underwater with a wetsuit. Learn toovercome the added floatation.

5. Practice breathing bilaterally. This will beadvantageous in races as well as leisureopen water swims, depending on your sur-roundings.

When getting to the ocean, it is useful to getused to everything that is different.

If you are part of an organized swim for yourfirst ocean swim, you might want to get thereearly.

1. Put on everything that you haven't wornbefore. In the summer, this might notapply.

But it could include:a) wetsuitb) swim capc) neoprene capd) booties, flippers and anything else that

you don't usually wear.e) bodyglide or similar products (to reduce

rash from a wetsuit)2. Get in the water and play in the small

waves.a) jump over themb) duck under themc) dive under themd) try to ride them

It might be fun to take a boogie board and tryto ride the waves. Learn that the waves can bepowerful and that you want to work with theminstead of against them.

3. ALWAYS know where the waves are.Especially when you are leaving headedtowards shore.

4. ALWAYS swim with a buddy. You neverknow when something unexpected mighthappen.

5. Talk with someone who is familiar with thebeach.a. Where are the rips?b. Are there any rocks or other obstacles to

be aware of?c. Where are the currents?d. Is it safe to swim here?

6. Try to keep track of everything going onaround you. Know where your swim buddyis. Know where other swimmers are. Knowwhere the lifeguards are. Know where thewaves are.

And most important of all- Enjoy it! It issupposed to be fun!

By Nikee Pomper

By Nikee Pomper

Pulse Endurance SportsContact: Mike Drury1020 A-2 Tierra Del Rey,Chula Vista, CA 91910(619) 656-5222www.pulseendurance.comDiscount: 10% off.

TitanFlex BicyclesContact: Tom Piszkinwww.titanflexbikes.comDiscount: 10% off cash payments.

The Triathlete Store14041 Midland Rd, Poway, CA 92064www.TheTriathleteStore.com(216) 849-5468www.TheTriathleteStore.comDiscount: 10% off CODE: TCSD whenusing the website.

Annullo Sports AcademyContact: James Branham10671 Roselle StreetSan Diego, CA 92121Email: [email protected]: 10% off on all services and products.

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

SPONSORS OF TCSD

COACHING & FITNESS

continued page 13


with a really fun group. After riding with themfor several more weeks, they finally signed up.

My first memory of swimming is as a youngchild in Maryland at Chevy Chase Lake . Don’t befooled. It was not a lake. It was a pool. It was areally, really, really big pool. I can remember wetook inflatable pools... into the pool... to use asrafts. I learned to swim there and then spentsummers at Ocean City, Maryland.

JIM MARKWELLMonday: La Jolla Shores 6:00pm

Jim is a Southern Californianative, raised in ChulaVista. Jim has been aroundthe ocean his entire life,learning to surf at eightwhen it took two kids to

drag a longboard down the beach to the water.Jim swims, body surfs, surfs, kayaks, snorkels,and used to scuba dive. He swam competitivelyin high school (backstroke & freestyle relay) andliving in Del Mar, he swims mainly at 17th St.

Jim teaches Kindergarten aboard CampPendleton for the Oceanside Unified School dis-trict. Jim has been teaching for 15 years andprior to his teaching career he was a cook/chefhere in San Diego for 25 years - his girlfriend,Dawn, is the Club’s “Food Queen” but Jim canfill in, in a pinch if needed. Jim is currentlytraining for Full Vineman again this summeralong with doing many of the local races such asSpring Sprint, Encinitas, and SDIT.

CHUCK PATEROSTuesday/Thursday:Carlsbad Tamarack 6:30amChuck started using tradition-al pools in 7th grade on theswim team, where he earned avarsity letter by swimming the

distance races as one of two or three competi-tors. Early endurance training paid off! Chuckcontinued to swim throughout the years, mostlyin a pool, until he moved to Carlsbad in 1993.Now he tries to swim 2-4 times a week in theocean, year-round. Chuck has been wearing awetsuit less and less and might even make itthrough a winter without it some year.

Chuck helps organize the Carlsbad morningswims, but you can also find him at the eveningswims whenever his schedule permits. There isnothing finer than watching the sun rise or setwhile you are in the middle of the ocean. Chuck

claims to be relatively slow and especiallyenjoys helping out newcomers.

CALEB KEITERFriday: La Jolla Cove6:30amCaleb heads head up the week-ly Friday First Light La JollaCove swim. The group meets at

6:30am every Friday morning at La Jolla Cove fora fun and relaxed ocean swim. Depending on thetime of year and water conditions, the groupswims to the 1/4 or 1/2 mile buoy and back andsometimes across to the Marine Room or La JollaShores and back. Breakfast and coffee at PanikinALWAYS follows the swim. Everyone seems toknow Calen from the emails he sends out andeveryone seems to think that since he leads anocean swim group, he must be a fast swimmer.Nothing could be further from the truth (soCaleb says)! Caleb is a runner, but he LOVESswimming in the ocean.

Aside from swimming, cycling, and running,Caleb loves spending time with his wife (as of May 15, 2010) Carrie, as well as spendingtime behind the camera photographing anythingand everything in this fantastic city of ours. Bytrade he is an audio engineer at Studio West inRancho Bernardo. He keeps a website/blog ofhis thoughts and race results at www.calebkeit-er.com. Also, Caleb is actively involved in hischurch, Canyon View Church of Christ.

NIKEE POMPERMonday: La Jolla Shores 6:00pmFriday: La Jolla Cove 6:00pmSunday: La Jolla Cove, distance & time TBDJCC Swim Workouts (odd Wednesdayweeks/month) 7:30pmNikee spent most of her childhood playing com-petive water polo. Never a fan of flip turns orthe black line at the bottom of the pool, Nikeeembraced open water swimming immedialtyupon arriving in San Diego. Nikee joined TCSD in2002 and quickly immersed herself in thetriathlon community. Although no longer racingtriathlons, she is still heavily involved intriathlon community. Nikee thoroughly enjoysvolunteering with TCSD, especially sharing herpassion for open water swimming and “alterna-tive” training (stairs workouts).

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

Iron Devil Girl CoachingContact: Ruthy Vesler(720) 366-2144 email: [email protected]: 10% to 20% off Groupswim classes CODE: select the TCSDcategory.

Sergio Borges X Training(858) [email protected]: 5 to 20% depending on

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

as happening.Triathlon Lifestyle CoachingContact: Brian Maiorano(619) 977-4348www.TriathlonLifestyleCoaching.combrian@TriathlonLifestyleCoaching.comDiscount: 10% for first month ofstandard coaching package.

SPONSORS OF TCSD

continued page 14

continued page 15

TriPower MultisportContact: Mike [email protected](760) 420-8032www.tripower.orgDiscount: Start up fee ($35.00)CODE: TCSD2010 in referral box.

TriPro FitnessDarcy Eatonwww.tri-profitness.com

JaggadDural, [email protected]: 10%, use code 07aca3

Movin ShoesEncinitas and Pacific Beach locations(760) 634-2353, (858) 373-2310www.movinshoes.comDiscount: 10% of all product.

Road Runner Sports553 Copley Dr.San Diego, CA 92111

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

14

APPAREL, EQUIPMENT & RUNNING SHOES

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BOBBIE SOLOMAN Thursday: Beginner’s De Anza Cove

Bobbie is the Head BeginnerOpen Water Swim Coach forTCSD. She has been a swimteacher since she was 15 yearsold as well as a Red CrossLifeguard and Water SafetyInstructor. Bobbie has 37 yearsof experience working with

people of all ages and swimming abilities. Shewas also a swimmer, diver and gymnast in highschool and dove competitively for Chico State incollege. From there, Bobbie went on to become aUS Springboard Diving Coach for UCSD,Grossmont College, three high schools and myown US Springboard Diving team. Bobbie’s bestqualities as a coach is her patience and empathyas she understands what the beginners are feel-ing, even with all her experience in the water.She personally had claustrophobia issues whenshe first began swimming in a wetsuit in theopen water. With the help of amazing mentorsshe was able to work through it and have subse-quently helped many other TCSD members workthrough their issues and fears of open water andswimming in general. Bobbie loves the water andI would love every triathlete to be as comfort-able in the water as she is.

JACLYN TROSPERThursday: Beginner’s De Anza Cove

Jaclyn is the AssistantBeginner Open Water SwimCoach for TCSD. She is a 27year old wife and mother oftwo small children. She is aregistered nurse and in herspare time she likes to call her-self a triathlete. She has been

a swim teacher and life guard since she was 15years old. Jaclyn has also competed in waterpolo and springboard diving through high schoolas well as a springboard diving coach. She spenta lot of time at the ocean growing up andbecame extremely comfortable with the openwater and wearing a wetsuit. When she begantriathlon three years ago, the swim was the only

portion sheI was totally comfortable with. As acoach, Jaclyn shares her experience and ease inopen water with others and allows them to feelas comfortable as she does. Jaclyn has a vastamounts of patience and has utilized these skillsoften as a swim buddy and now as a swim coach.

JONATHON JEFFERSONThursday: De Anza Cove Beginner’s Friday: La Jolla Cove 6:00pm

Jonathon has been one of theTCSD Beginner Open WaterSwim Coaches for the past fewyears. His past includes manyyears as an ocean lifeguardand swim coach. Swimmerswith anxiety over open waterswimming have benefited from

Jonathon’s open water workouts. Jonathonassists the coaches at the Thursday DeAnza Coveand Friday La Jolla Cove swims. If you see him atany open water swim and feel you need someoneto swim with, grab him! Jonathon will be glad tohelp.

BRIAN GUNNFriday: La Jolla Cove 6:00pm

Brian started doing triathlonsin 2006 specifically to forcehimself to learn how to swim.It took longer than expectedto get comfortable in thewater and learn the rhythm ofswimming, but now he’s verycomfortable in the water and

loves to help other people work through theirfears of the open water. Brian swims at the coveyear round and when he’s not there, you can findhim at the Saturday club rides and (hopefully)track this summer.

This year, Brian is training for Wildflower longcourse, San Diego Triathlon Classic, several halfmarathons, and whatever else sounds like fun.After having done all of the same races severalyears in a row, he’s currently trying to figure outwhich races he should do after Wildflower.

TCSD Open Water Swim Leaders, continued

SkinFitContact: Trever Glavin(805) 322-7546 www.SkinFitusa.comDiscount: 15% off CODE: tcsd

Timex(800) 448-4639www.timexironman.comDiscount: 20% off through abovewebsite. CODE: Available on TCSDMember Discount web page.

Xterra Wetsuits Contact: Victoria du Roure(858) 565-9500Discount: 25% off CODE: Availableon TCSD Member Discount web page.

Zoot Sportswww.zootsports.com

Bikram Yoga Rancho Bernardowww.bikramyogarb.comDiscount: 50% off first class, 10%off retail and class packages (excluding food and beverage).

SPONSORS OF TCSD

Clothing with a purpose

WELLNESS


16

FlexPowerContact: Kenneth Yun1562 Solano Ave. Berkeley, CA 94707(510) 527-9955 www.flexpower.comDiscount: 33% off. CODE: TRICLUB

Gordon & Weiss Vision InstituteContact: Cindy Haskell(858) 455-6800www.gordonweissvision.comDiscount: 5% for laser vision correction surgery, eye exams, glassesand contact lenses.

Rehab United Sports Medicine and Physical Therapy, Inc. 3959 Ruffin Rd., Ste. FSan Diego, CA 92123 (858) 279-5570www.rehabunited.comDiscount: 10% off services.

University City Physical Therapy &FunctionSMART FitnessContact: Gino Cinco(858) [email protected]

Vitality – Better Message Inc.Contact: Barba Ferrero(760) 710-7730, (858) [email protected]: 20% off initial consultation

SPONSORS OF TCSDEVENT REVIEW: San Diego Custom Bicycle Show

If you’re a bike geek who only gets excitedabout Cervelo, Felt, and Quintana Roo,you’re missing out. While you probablyshouldn’t rack a handcrafted, custombike at your next triathlon, thesebikes are a throwback to simplertimes, when your bike was fitted toyour specific needs and it wasn’tmade in Taiwan.

The second annual San DiegoCustom Bicycle Show, held April 9-11at the Town and Country Resort andConvention Center in Mission Valley, broughttogether custom framebuilders and othercycling industry profes-sionals with bike enthu-siasts. The show featured60 exhibitors, 40 framebuilders and 20 compo-nent and accessory busi-nesses. This is a 25%increase from last year’sshow total of 52.

Chairman David Ybarrolasays, “The show was originallyconceived as a way to show-case the work of small inde-pendent builders and pro-mote cycling in general.”

There are five other sim-ilar shows in the US, butthe San Diego CustomBicycle Show is the sec-ond largest in the US.Only the North AmericanHandmade Bicycle Show,which is in its seventhyear, is larger. Its organ-izers—David Ybarrola,Chuck Schlesinger, andBrian Baylis—are alllocal custom bikebuilders.

Schlesinger saysbuilders like the showbecause of its “facetime with potentialcustomers, and thegreat number ofpotential customers.” And customers, of

course, are able to interview a large number ofpotential builders to see who’s a good

match for their needs. It’s sort oflike speed dating, but with

the prospect of a bikeinstead of dinner and

a movie.Paul Sadoff, of Santa

Cruz-based Rock Lobster,not only builds bikes for the

road, track, andcyclocross, but forthe mountains, too.

The benefit,Sadoff says, of acustom mountainbike is that it cannot only suit therider’s body, butalso the terrainwhere a riderlives. If a rideris primarily

on switchbacksor tight trails

or long hills, orany specific surface type, the

builder can take this into account in designingand building out the bike.

Andy Schwartz, of BlackPerformance Products, is a cus-tom builder who also sells whathe calls the “only worthwhilefolding bike,” the Strida. But ofmore interest is a small pink bikecalled Peacock Groove, whichSchwartz designed for his five-year-old daughter.

The Peacock Groove’s frame ismade from Columbus aluminumscrap tube, and features 20-inchwheels and 140mm cranks. It usesnarrow, 36cm handlebars, and isfinished off with CrankBrothersCandy clipless pedals. That’s what Icall custom.

As Schwartz talks, a green treepython named Lola slithers aroundhis neck. Lola is five years old, and isa San Diego Custom Bicycle Show vet-

The Peacock Groove, built by Andy Schwartz for his

five-year-old daughter.

Andy of Black Performance Products,and Lola, with the Strida folding bike.continued on page 17

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eran, having attended last year.Schwartz says that in talking withthe Show’s organizers about the2010 event, they specificallyasked him to bring Lola.

In the next aisle is SpringValley’s Dan Cunningham. Likeall the other show builders,Cunningham can build you abike (he’s been doing it since1973). But what he special-izes in is frame and braze-onrepair.

If you’ve got a steel bikethat feels like your secondhome, but needs a new rear dropout, youshould call Dan.

Next to Dan isBill Holland Cycles,which features onebike that is quitesmall, and one thatis quite tall.

The tall one is for 6-foot 11-inch formerNBA center Bill Walton.The small bike was cus-tom-built for ChallengedAthlete Foundation’sScout Bissett, a single above-the-knee amputeewho was adopted by an American family from

China at the age of seven. The contrast of thetwo bikes is an extreme example of the

benefits of a custom-built bike.

Occupyinga spaciousend booth isTCSD sponsorMoment CycleSport, withCorey Osth andRachel Gordonon hand toanswer ques-tions. If you buya stock Giant or

Felt from Moment, they can fityou on the bike.

But if you want a custom Guruor Parlee, Moment can be yourintermediary. Rachel tells methat a Moment staffer willspend two and a half hours

with a custom bike cus-tomer, determining their

riding needs and fitting themon the bicycle position simulator. They then for-ward the measurements onto the company, andalso coordinate the whole process.

Bill Holland custom-built these bikes for Bill Walton

and Challenged Athlete Foundation’s Scout Bissett.

Moment Cycle Sport’s bicycle position simulator.


FRS healthy energyContact: Ryan Keck www.frs.comDiscount: 25% off with 5% revenueshare to the club CODE: TCSD (onlyfor online orders).

Fuel Factor NutritionContact: Kim Mueller(858) [email protected]: Refer to TCSD MemberDiscount web page.

Kashiwww.kashi.comFree Newsletter:www.kashi.com/newsletters

Power Barwww.PowerBar.com

RunJunk.comContact: Robert Mitchell4901 Morena Blvd., Ste 323(619) 793-5877 [email protected]: Amount varies throughoutthe year CODE: TCSD

SPONSORS OF TCSD


18

WEEK 1: FIRST-TIME MARATHONERS CLINIC & TRAINING RUN

We kick off the month of May with an opportu-nity for first-timers to have unansweredmarathon questions answered by the experi-enced coaches from the area’s best runningclubs. A four-to-six mile training run will followeach clinic.

24 Hour Fitness – BalboaThursday, May 6 at 6:30 p.m. 7620 Balboa Avenue San Diego, CA 92111 (858) 292-7079Running Coach: Trevor King, Tri Club SanDiego’s real Ultra Endurance man.

WEEK 2: TRAINING RUNWhy train alone when you can train withfriends? During Week Two, we offer a second 4-6 mile group training run.

24 Hour Fitness - Balboa Thursday, May 13 at 6:30 p.m. 7620 Balboa Avenue San Diego, CA 92111 (858) 292-7079Running Coach: Trevor King, Tri Club SanDiego’s real Ultra Endurance man.

WEEK 3: LAST MINUTE MARATHON TIPS FROM TBA CELEBRITYATHLETE & TRAINING RUN

During the final week of the program, we pre-pare for the start line with a special guest whotruly knows the game plan. A four-to-six miletraining run will follow.

Location(s) TBDSaturday, May 29

RSVP for One or More of These Exciting EventsToday! The first 30 people to sign up for eachevent will receive a tech tee from 24 HourFitness! ALL participants will receive a 1 monthmembership to 24 Hour Fitness!

Complete information can be found onCompetitor.com website (http://ow.ly/1Beqc)

Are you a first-time marathoner who needs some advice for the big day? Are you looking to buildsome camaraderie with fellow runners or meet the competition? Do you want to score some racegoodies? 24 Hour Fitness & Tri Club San Diego have you covered!

Join us during the month of May as we prepare for the big day with this upcoming clinic andtraining runs powered by 24hr Fitness!

ROCK ’N’ ROLL SAN DIEGO TRAINING RUNS

Law Offices of Amanda BenedictContact: Amanda Benedict(760) [email protected]: Free consultations.

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

Gomez LawContact: Laura Sasaki(619) 237-3490, (760) [email protected]

MHS WorksContact: Matt Sparks(619) [email protected]: Contact for TCSD specialpricing.

SPONSORS OF TCSD


PROFESSIONAL SERVICES


Both new and veteran club members are oftenconfused about what should and shouldn’t beposted to the TCSD Yahoo group. Additionally,some members feel too many emails go throughthe group, and others feel the list doesn’t pro-vide the information they need.

In an effort to improve everyone’s experiencewith the list, we want to provide an overviewthat will be a refresher for some and complete-ly new for others.

PERFECT ACCEPTABLE TOPICS FOR THE EMAIL GROUP ■ Training questions■ Race questions■ Workouts■ TCSD matters■ General triathlon matters■ Gratitude to volunteers

WHAT’S NOT ALLOWED■ Commercial posts from non-sponsors■ Rude, profane, discriminatory, or derogatorycomments■ Anything that belongs in the Classifieds

WHAT SHOULD INSTEAD GO IN THECLASSIFIEDS■ Items for sale■ Items wanted■ Race entry sales/transfers*/lodging■ Housing/roommates■ Jobs wanted/available

We’ve recently expanded the Classifieds toinclude sections for off-topic questions. It’s freeto post to the Classifieds, and they really dowork. It is the second-most-viewed page on ourwebsite. All new Classified ads are batched dailyand sent out through the Yahoo group.*Please note that attempting to illegally trans-fer a race entry violates USAT rules. AnyClassified posting that attempts to do this willbe removed.

POSTING TO YAHOO GROUPSend your email to [email protected]. Of course, you need to be a group member to do this.

I WANT A PLUMBER REFERRALIf you want to post something not related to

triathlon, please include “OFF TOPIC” as part ofyour subject line, and also include the words“Please reply directly to sender” in the messagebody.

REPLYINGWhen replying to a message, please exercise

good judgment in deciding whether 2,400 ofyour close tri club friends would be interestedin your response—however witty or wise that itmay be—or if you should reply only to thesender. Responses to off-topic posts must besent only to the sender.

SUBSCRIBINGSend an email to tcsd-

[email protected]. The email mustcome from the address that you joined the clubwith. If you don’t know what this address is,you can find it by logging into your memberprofile at http://triclubsandiego.org.

UNSUBSCRIBINGSend a blank email to [email protected].

MY MESSAGE DIDN’T POSTBecause the group is moderated, it may take

several hours (or maybe just several minutes)for a moderator to approve your email and sendit out. If your email doesn’t post after a signif-icant amount of time, it may violate one of theabove rules.

I GET TOO MANY EMAILSChange your delivery option from “individual”

to “daily digest.” With the daily digest, emailsare batched daily and sent in a single email.

I WANT TO READ OLD MESSAGESThe club’s full message history (dating back

to 1999, when the Yahoo group was formed) isavailable.

The Yahoo email list is the best way to stayup-to-date on club events. Together, we canmake it a streamlined, user-friendly resource forall club members.

Cheers!The TCSD Yahoo Email Group Moderator Team

TCSD’S YAHOO USERGROUP GUIDELINES

Oak Hill SoftwareContact: John [email protected]

ProSource (Carpet and Flooring)Contact: Scott Parker760-650-5930www.prosourcefloors.comparkers66@yahoo.comDiscount: 40% off of carpet and 20%off of hard surface.

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

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

Competitor Magazinewww.competitor.com

www.FinishLine-Multisport.comContact: Kevin Koresky

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20

herbal ingredients, fillers, sugars, etc... and they are gluten free.You can read more at www.SaltStick.com

The dispensers are one-of-a-kind in the world, so you’ll seebikes outfitted with the recognizable red and yellow nozzles in magazines and on a bike rack near you. There is no other wayto contain and dispense capsules (of any sort) so easily on thebike or from a race belt while running. Keeping the capsules dryand easily available is so important as part of a successful racestrategy.

These days, there is no excuse at all for electrolyte deficiencyinduced cramping. Focus on providing your body with the rightamount of the right electrolytes so you can get to the real busi-ness at hand of racing at an athletic level.

Craig: What is one of your funniest training or racing stories?

Jonathan: One morning I went into the lab really early and set upan experiment to boil (reflux) while I headed off to the swimmingpool at the gym a few buildings away. I had just finished mywarm-up set when one of my colleagues ran over and got myattention. He told me that my reaction had just exploded anddestroyed part of my reaction area and made a huge mess! I gotchanged quickly and shamefully headed back to the lab to find themess. Fortunately nobody was injured and it wasn't that serious

but it was a real mess to clean up and I know the stains on thewalls and floor are still there 10 years later! It turns out that youactually need to open the pressure-relief valve on top of the con-denser when you have something boiling. Now I know. I was ableto get back in the pool that afternoon to finish the set...

Craig: What are your future triathlon related goals?

Jonathan: I have shifted my current race focus to trail runningevents for a change of pace. There is something quite magicalabout trail running, the places where you can go and the dis-tances one can cover. I’m fortunate to live in an area (NewburyPark) that is proximate to endless trails. Meanwhile, I’m stillcycling and swimming enough to race a tri at a high level whenthe desire strikes. Plus, I need to stay fit to hang with all the vis-iting pros. Can't show weakness climbing Latigo Canyon road withan Aussie in tow! In 2010, I plan to race the 35K UltimateXC inMt. Tremblant, Canada, the 3-day solo Trans-Rockies Trail Race inColorado and the uphill trail Jungfrau marathon in Switzerlandamong other local races like the So. Cal. XTerra series.

SaltStick goals are also expanding in both some new productdevelopment, and wider distribution of the products. Teams likethe New York Jets have opted to use SaltStick and I’m hopeful thatthe product can benefit the performance of additional athletes inother sports.



REBEKAH HERNANDEZFriday: La Jolla Cove 6:00pm

Rebekah started hertriathlon journey bynaively signing up for theCalifornia Half Iron Manin October ’09. She quick-ly realized it would bewise to purchase a bikeand learn how to swim

efficiently. She then joined the Tri Club, startedriding with Moment Cycle Sport, and sought outmentors.

Having grown up in San Diego, she spentmany summer hours romping in the ocean wavesfor fun. Yet, the transition from treading waterto keep her head afloat, to freestyle swimmingkeeping her head down was crucial.

She owes her ability to swim to the wonder-ful advice and encouragement provided by thestellar JCC swim coaches. You will often timesfind her there on a Monday or Wednesday night.

Rebekah finished her first Half Iron ManMarch 27, 2010. She owes all the fun she had tothe fantastic support of TCSD. She has metamazing people and life long friends by comingto events, such as the Friday Night Open WaterCove Swims, where Rebekah will give back as abeginner swim buddy.

BRIAN MAIORANOFriday: La Jolla Cove 6:00pm

Much of Brian’sendurance sports back-ground involves a cou-ple of decades exploringthe Montana andColorado wilderness;mountain climbing,whitewater canoeing,

backpacking, mountain biking, and week-longriver trips. As a recent transplant to San Diego,this is only Brian’s second year of ocean swim-ming. But Brian has found in the ocean thesame joy and peace that he found in the moun-tains.

Brian loves ocean swimming for the solitude,and the chance to get away from the city forjust a little bit. Watching the marine life, bob-bing in the waves, and generally just immersingin a living, moving body of water. Ocean swimswith Brian are rarely a hard workout–mostly justa chance to get out and enjoy the beauty ofnature.

Brian is also the owner and head coach forTriathlon Lifestyle Coaching; Brian really loveshelping people meet their triathlon goals andhelping them balance the sport with the rest oftheir life. During the week you can find himleading bike workouts on Mt. Soledad, or roam-ing the Great Western Loop looking for steephill climbs and screaming-fast descents.

TCSD Open Water Swim Leaders, continuedBIKE & WHEEL CASE RENTAL

TCSD has traveling bike and wheelcases for rent! We have hard-shellsingle and double bike cases, andwheel cases that will hold threewheels. The single cases are shippable by UPS and FedEx.

Rates per week:Single case $25 Double case $40Wheel cases $25 Deduct $10 if renting both a bikecase and a wheel case.

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

Craig: Do you have a nickname?

Jonathan: I've got a few. TCSD-given nicknameis “Rocketboy” that was shouted to me duringa duathlon on Fiesta Island. Some very fastAussie mates have given me the nickname “JTo”(rhymes with JLo).

Craig: You are definitely Rocketboy! Thank youfor sharing your story. You are a good friend of

everyone in the TCSD and we wish you the bestof success with your racing and business goalsin the future.

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


22

continued page 27

the air-conditioned police station. I stood to pace a few steps inthe tiny room in a feeble attempt to generate some warmth. I did-n’t know if I was disobeying the instructions not to move, but Ididn’t care. I’ve done nothing wrong. I don’t belong here!

Shortly the door opened, and I steeled myself for the next roundof whatever was about to happen. Instead of seeing a uniformedcop enter the room, the young, blond streetwalker came in, chew-ing and snapping her gum. She stuck her head out the door, lookedboth ways, and then closed it.

“Hey.” Her greeting was casual as if we knew each other. Shegrinned, still snapping her gum. “Is this your first time here?” Sheassumed an “I’m cool” pose and leaned against the wall.

Again I had the feeling I’d seen her before. “Yeah, and I haven’ta clue why they arrested me.” Don’t say anything without an attor-ney, I admonished myself. “Do they know you’re in this room withme? I don’t want to get in any more trouble than I am.”

She shrugged and continued chewing her gum loudly. “You’re arunner, huh?”

I nodded and shuddered with a new wave of shivering.She took a set of keys from her pocketbook and unlocked my

cuffs. “Are you cold from all that sweat?”I nodded again, wondering where she got the keys.“I hate that feeling. Here.” She removed her sweater, and I draped it across my shoulders.“I don’t want to get into anymore trouble with you here. They’re

watching us through that glass.” I pointed to the pane.She turned and smiled at the glass, giving it a cutesy wave.It finally dawned on me she was the one they sent to talk to me.

She was somehow tied to this nightmare of mine. “What’s going onhere?”

When she didn’t answer right away, I asked again in a sterner,louder voice. I stared at her. Without her sweater, I saw sheseemed muscular and fit. I glanced at her calves below her hem-line and saw they seemed chiseled and firm. She looked like a run-ner. A memory stirred inside me. “I know you, don’t I?”

“From where? From that corner on Eighth Avenue?” She grinnedagain, as if to coax me into a guessing game she wanted to play.

I stared at her without answering, trying to stir up memories.She wore her long, blond hair loosely hanging down her shoul-

ders, with a wide lock sweeping downward across her forehead.When I didn’t answer her question, she grabbed her hair and pulledit back into a ponytail. She reached into her purse to take out ahair band and a pair of reading glasses that she donned. Shelooked at me again and smiled.

Now I saw the resemblance that was eluding my memory. “Molly.Molly Jenssen. You look like her, but many years younger.” My girl-friend from ten years earlier seemed to reincarnate as a youngwoman before my eyes. Molly had been thirty when she moved1000 miles away to accept a better-paying job because she was asingle parent … two daughters … Lindsey and…. The other’s

name eluded me. “You must be Lindsey.”She shook her head, but her smile broadened. “Mindy.”“Mindy. You remember me.”She nodded. “When I told my mom about someone familiar who

ran at night, she figured it was you after I gave her a description.Well, actually I sent her a photo I took with my cell phone. Youand my mom used to run together.”

I nodded. “She knows what you do?” Mindy chuckled. “Sure. I’m a senior at the university here study-

ing criminal justice. I’m also working part-time for the policedepartment. When they asked me to go undercover for a drug bust,I jumped at the chance.” She paused, took a deep breath, andexhaled. “I’m sorry to get you involved like this, but the dealerwas just about to blow my cover, and we had to act quickly tomake it look like we trapped someone else so he wouldn’t pull aweapon on me. Actually, it was to protect you too. When youstopped in the restroom at the gas station on our corner, I sig-naled to the cops to converge when you left.”

“You mean I was duped?“Not exactly duped, but pulled out of a potentially dangerous

situation. But you did give us a credible excuse to arrest you anddetain the men at the same time.” She gestured quotation markswith her fingers around the word arrest. “We knew who you were,and your running route was predictable. They’re going to issue youan official apology. Hopefully you’ll regard it as public service. Itwas my first bust. Kind of neat, huh?”

I rolled my eyes. I was ready to go home.The police issued me apologies and thanks for my role in the

arrest of a drug dealer they had been tracking for months. Mindystayed with me through the whole process, and smiled at thepraise she received as well. I was a long way from home and in nomood to start running again when the ordeal finally ended.

“Let me give you a lift home,” she said. “That’s the least I cando.”

We didn’t say much as we left the station, but we chatted onceshe pulled the car onto the street. I still didn’t understand every-thing that had happened that night. “Was I always part of the planto bust that guy?”

“No, but you were convenient. I saw you once or twice a weekon Mondays and sometimes Thursdays, always at the same timealong the same route.”

“Good ol’ dependable me.”“That’s what my mom said, too—that you were always depend-

able. She never remarried, you know. She’d like to hear from you,that is, if you’re single and all.”

“She’s a sweet lady. I think I missed my chance for happily set-tling down when you moved away long ago. I’d like to catch upwith her.”

Mindy smiled and cracked her gum. “So maybe busting you wasa good idea.”


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24

COACHES CORNER: Avoiding Running Errors

Although there are many paths to success whenit comes to running, there are also wrong waysto train and race. As a coach, I see the wrongways much too often. Errors in your training andracing will prevent you from meeting yourpotential. Here are some common running errorswith memorable advice to help you correctthem.

Wrong: Doing Workouts Too Fast or Too SlowOne of the biggest errors runners make is run-

ning workouts at incorrect speeds. Runyour workouts too fast, and you won’tmeet the purpose of the workout; you’llonly add unnecessary fatigue to yourlegs without extra benefit. For exam-ple, say you want to improve youraerobic power (VO2max), and youplan to run half-mile repeats at thespeed at VO2max. If running each half-mile in 3:00 (6:00 mile pace) elicitsVO2max, running each repeat in 2:50(5:40 mile pace) will certainly also elic-it VO2max. But why run each half-milein 2:50 when you can run it in 3:00 andstill get the same benefit? Runningfaster is not always better.

Right: To Meet Your PhysiologicalNeeds, Run Workouts at the CorrectSpeeds

To determine the correct pace, youmust know the purpose of eachworkout. Running at the correctpace will more specifically targetthe physiological variable you’re trying to train,such as VO2max or lactate threshold. The goalof training is to obtain the greatest benefitwhile incurring the least amount of stress, soyou want to run as slow as you can while stillobtaining the desired result. To know what paceto run for different workouts, follow these pac-ing guidelines:

Recovery and Long Runs: 1/2-2 minutes slow-er than 5K race pace; 70-75% max heart rate.

Lactate Threshold (Tempo) Runs: About 10-15seconds per mile slower than 5K race pace (orabout 10K race pace) for slower, recreationalrunners (75-80% max heart rate); about 25-30seconds per mile slower than 5K race pace (orabout 15-20 seconds per mile slower than 10K

race pace) for talented and highly-trained run-ners (85 to 90 percent max heart rate). The paceshould feel “comfortably hard.”

VO2max Intervals (3-5 minutes): The speed atVO2max (1- to 1.5-mile race pace for slower,recreational runners; about 3K race pace forhighly-trained runners); reaching 95-100% maxheart rate by the end of each work period.

Anaerobic Capacity Intervals (45 seconds-2minutes): 1/2 mile to mile race pace.

Wrong: Running the First Mile of a RaceToo Fast

The faster you run the first part of a race,the more your muscles rely on anaerobic

metabolism to produce energy. Withthe greater reliance on anaerobicmetabolism and muscular workcomes an increase in muscle acido-sis and the accumulation of meta-

bolic by-products that cause fatigue.Whether the race is a mile or a marathon,you can’t put running time in the bank.You’ll end up losing more time in the end

than what you gained by being “ahead ofschedule” in the beginning. No matter how

strong your will is, the metabolic condi-tion caused by running too fast too

early will force you to slowdown during subsequentstages of the race.

Right: To Run Your BestRace, Run Even or Negative

Pace Although race strategy sometimes dictates

that you change the pace during the race tochallenge your competitors, the best way to runyour fastest possible race is by starting out atthe pace you can maintain the entire race.While it may feel easy, especially in themarathon, to run the first mile of your race atthe same pace as the last, your patience willpay huge dividends during that last mile.Ideally, the second half of your race should beequal to or slightly faster than the first half(i.e., negative splits). To negative split a racerequires accurate knowledge of your fitnesslevel, confidence to stick to your plan whenothers have taken the early pace out too fast,and a good dose of self-restraint. Your workouts

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are invaluable for providing you with knowledgeof your fitness level and for predicting youraverage race pace (accounting for such thingslike the terrain and the weather).

Wrong: Doing Speedwork Without FirstRunning Enough Aerobic Mileage

While speedwork improves your performancefaster than running lots of miles, any short-term success will likely occur to the detrimentof your long-term development. While intervaltraining increases your stroke volume (amountof blood pumped by your heart with each beat),and cardiac output (amount of blood pumped byyour heart each minute), sending more bloodand oxygen to your muscles from a more power-ful heart, won’t do you much good if your mus-cles are not equipped to use the extra oxygen.

Right: Before Picking Up the Pace, Have aSolid Aerobic Base

Whether you’re training for the mile or themarathon, your training starts with mileage.Aerobic running develops many physiologicaland biochemical traits needed for goodendurance. It increases the number of red bloodcells and the amount of hemoglobin con-tained within them, giving yourblood vessels a greater oxygen-carry-ing capability. It increases musclecapillary volume, providing more oxygen to yourmuscles. It also increases mitochondrial volumeand the number of aerobic enzymes, allowingfor a greater use of oxygen.

The more you attend to these qual-ities of aerobic metabolism, the

more you will ultimately getfrom your subsequentspeedwork. Since recoveryis an aerobic process,

being more aerobically fitallows you to recover fasterduring the rest periods of your

interval workouts, which meansthe sooner you can begin thenext work period. Also, a fasterrecovery allows you to runmore repeats in a single work-

out. The more aerobically fit you are, the faster

you will also recover between workouts. Therapidity with which you recover from intenseworkouts will dictate how often you can performother intense workouts, which may ultimately

influence your ability to reach your runningpotential.

The amount of aerobic running you dodepends on a number of factors, including yourgenetically-determined propensity to continual-ly adapt to high mileage and tempo runs, theamount of time you have to run, and the specif-ic racing distance for which you are training.Obviously, the longer the race, the more mileageyou need to meet your potential. My research onthe training characteristics of the 2004 U.S.Olympic Marathon Trials qualifiers found thatthe male marathoners averaged 90 miles perweek with a peak mileage of 120, while thefemale marathoners averaged 72 miles per weekwith a peak mileage of 95 for the year of train-ing leading up to the Olympic Trials. The best

way to determine how much aero-bic work you need is to slowly

and systematically increaseyour mileage from monthto month and year to

year, taking care to notehow you respond to the train-ing stimulus. Don’t increaseyour mileage unless yourprior training and racing

experience gives you rea-son to believe that youwill continue to improve

with more mileage. Ifyou haven’t reached a plateau

in your performance at 40 miles per week,there’s no reason yet to increase your mileageto 50.

Wrong: Not Eating After a WorkoutBetween running on your lunch hour and

picking up the kids from soccer practice, it’seasy to not eat after a workout. But not refuel-ing after you run is possibly the single worstthing you can do to thwart your recovery.Research has shown that delaying carbohydrateingestion for just two hours after a workout cansignificantly reduce the rate at which glycogen(the stored form of carbohydrates) is synthe-sized and stored in your muscles and liver.

Right: Refuel Immediately, Maximize YourRecovery

Refueling after you run is important for sev-eral reasons, including the replenishment of fuelstores and the repair of cellular damage. Incontinued page 27

MONDAY BEGINNER SWIM CLINICS 6 pm - Glorietta Bay, CoronadoBeginner swim, all abilities wel-come. Coaches will be available tohelp.

WEDNESDAY NIGHT RUN

6 pm - South Bay Family YMCA. All levels welcome.

THURSDAY NIGHT TRACK WORKOUT6 pm - Southwestern College Track.Coached workout. All abilities arewelcome. Distances & speeds willvary.

SATURDAY MORNING RIDE 7:15 am - Pulse Endurance Sports.THERE WILL BE 2 DIFFERENTGROUPS, 2-3 hour ride, all abilitiesare welcome.

SUNDAY MORNING RUN 8 am - This is a longer run, 7+miles. Locations will vary. Pleasecontact Pulse the week of run tofind out location.

SUNDAY MORNING OCEAN SWIM

8am La Jolla Shores Advanced ocean swim.

SOUTH BAY YMCA MASTERS SWIM

South Bay YMCATimes: M, W, F 6 - 7 am,

T, TH - 6:30 - 8:00 pmCoached swim program designed forall abilities. There is a fee for thisprogram.

SOUTH BAY WORKOUTThe following workouts are hostedby Pulse Endurance Sports, one ofTCSD’s sponsors. Please contactPulse for complete informationand updated information.

1020 A-2 Tierra Del Rey,Chula Vista, CA 91910(619) 656-5222www.pulseendurance.com

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Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.

I’ve been a member and proud sponsor of TCSD

for over 20 years. I race, I ride and I know

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I’ve been helping San Diego athletes since 1983.

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26


regard to fuel, carbohydrates are the most important nutrient toreplenish after your run. Research has shown that endurance per-formance is strongly influenced by the amount of pre-exercisemuscle glycogen and that intense endurance exercise decreasesmuscle glycogen content. Glycogen synthesis is a complex bio-chemical process largely controlled by insulin and the availabilityof blood glucose. To maximize the rate of glycogen synthesis, con-sume 0.7 gram of simple carbohydrates (sugar, preferably glucose)per pound of body weight within 30 minutes after your run andevery two hours for four to six hours. It would be even better ifyou can eat or drink more often, since a more frequent ingestionof smaller amounts of carbohydrates better maintains blood glu-cose and insulin levels.

Regarding reparation of cellular damage, protein is anotherimportant nutrient to consume after hard and long runs. To repairmuscle fibers that are damaged during training, consume 20 to 30grams of complete protein (those which contain all essentialamino acids) after your run.

Before you cook a plate of spaghetti or prepare a tuna sandwichright after your workout, you may want to reach for a drink, since

nutrients in fluids are absorbed more quickly than from solidfoods. Despite the many highly-advertised commercial sportsdrinks, any beverage that contains a large amount of carbohy-drates will be great for recovery. For example, my and otherresearch has shown that chocolate milk, which is high in carbohy-drates and protein, is a great post-workout recovery drink.

If you want to get the most from your training and racing, it’stime to make some changes. So do your workouts at the rightspeeds, run negative splits, preface speedwork with more aerobicwork, and drink chocolate milk after your long runs. Not only willyou be rewarded with new personal records, you’ll have some mem-orable quips to impress your running friends with at your nextpasta party.

Dr. Jason R. Karp is a nationally-recognized speaker, writer, andexercise physiologist who coaches recreational runners to Olympichopefuls through RunCoachJason.com. He holds a Ph.D. in exercisephysiology and is founder and coach of REVO2LT Running Team‘,and is a frequent presenter at national fitness and coaching con-ferences. Subscribe to his free e-mail newsletter at www.runcoach-jason.com/newsletter.

I laughed as an old memory of Molly running and laughing withme danced in my head. “When we stop, write down her number. Ishould probably wait until sunup to call her though, don’t youthink?”

Now it was Mindy’s turn to laugh.


Corey says, “We’re here to highlight our custom bike options,and the fit process that goes into getting one.” Which is a valu-able point, because I didn’t know these options existed. To me, acustom tri bike has always meant swapping out the saddle, or hot-pink handlebar tape.

In an age when bikes are made in developing companies underdubious labor and environmental practices, the San Diego CustomBicycle Show’s focus on individuality and American craftsmanshipis a welcome change. The Show comes by such idealistic principlesnaturally; it’s a non-profit that donates part of its proceeds toorganizations like the San Diego Velodrome and the San DiegoCounty Bicycle Coalition.

“The general population needs to know that this exists,”Ybarrola says, waving his hand around the exhibition room. Andthen he wanders off to talk shop with a fellow custom builder.

San Diego Custom Bike Show, continued

Avoiding Running Errors, continued

We Love What We Do!

Two locations to serve you

www.blbikes.com

211 N Highway 101, Solana Beach, CA 92075(858) 481-4148

3603 Camino Del Rio W, San Diego, CA 92110(619) 294-9300

Expert Sales TeamExperienced Service Techs

Professional Bike Fitting

Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

Presorted StandardU.S. POSTAGE PAIDSan Diego, CAPermit No. 764

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