California Triathlon

Newsletter

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Coaches Corner Get some great coaching advice from our very own, Darrell Myrick 3

Partnerships We check in with Kelly Camunez on upcoming partnerships & promos 5

Races Harrison Shao gives us the 411 on upcoming races & discounts

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California Triathlon May 2014

Epic Ride -TOC Detials on our Tour of California upcoming Epic Ride

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Nutrition Race Course Index Important nutrition information provided by our nutritionist, Monica Lee

Tri Events #2 & Rock n Roll San Diego

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2014-2015 Rose Bowl Fundraiser Dates Announced This year's events include a Manchester United soccer game, 6 concerts, 6 UCLA games & the Rose Bowl Game on Jan 1, 2015. This is our major fundraiser of the year so our hope is that everyone in the Los Angeles area can find 1 or 2 dates to come out and volunteer. This is our 3rd year, so there is a very good FAQ page if you have questions. http://www.californiatriathlon.org/rose-bowl-fundraiser-faq.html

Jul 23, Galaxy vs. Manchester United Aug 2, Jay-Z and Beyonce Concert

Aug 7, Eminem & Rihanna Aug 8, Eminem & Rihanna

Sep 6th, UCLA vs. Memphis Sep 11th, One Direction Sep 12th, One Direction Sep 13th, One Direction Oct 4th, UCLA vs. Utah

Oct 11th, UCLA vs. Oregon Nov 1st, UCLA vs. Arizona Nov 22nd, UCLA vs. USC

Nov 28th, UCLA vs. Stanford Jan 1, 2015, Rose Bowl Game

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With more of Cal Tri members venturing into half and full Ironman distance races the question that comes up most often is "What do I need to do to have a strong run at the longer distance?" The first thing that an athlete stepping up to longer distance races must understand is that the race is all about the run. You can't have a good swim or bike spilt if you are having to walk the run - with the exception of strategic walking built into your personal race plan. Below are some basic rules of thumb for a strong run. Nutrition is mildly interesting in Olympic distances, but is very important in 70.3 and critical in 140.6. Nutrition and hydration vary dramatically from one athlete to another, and hydration is also impacted heavily by weather/temperature. It is a trial and error process for each individual to learn what and how much your body can tolerate over the hours of racing, but one thing is pretty clear; to finish the run strong an athlete must have both the nutrition and hydration tanks topped off getting off of the bike as it is much harder to eat and drink on the run. If you start the run low on either the wall will find you.

COACH’S CORNER Running for Long Distance Races

Endurance needed for the longer runs is built over a long period of time. Build distances slowly, no more than a 10% increase per week for long runs, and total weekly running distance. Depending on abilities and goals the longest run for an athlete preparing for a half should be in the 11 to 15 mile range and should be only slightly faster (15 to 30 seconds per mile) than race day run goal pace. Personally, I like to train over distance for the half at my goal pace as I use the half distance to build for the full distance race(s) on my calendar. For the full distance most athletes do not need their longest run to be more than 18 - 20 miles, and that should be right at goal race pace. Have the bike endurance built over at least 6 months and pace well. The single biggest killer for the run is an ego driven bike pace, fry your legs on the bike and it will be a long and painful run. To keep a goal pace power meters are best, monitoring heart rate is good, and going by feel or PE (perceived exertion) is ok, but takes years to develop. All three take time, practice and experimentation. Another rule of thumb; your ideal bile pace is slower than you think it is.

“Build distance slowly, no more than 10% per week”

Darrell Myrick

• USAT Certified Coach

Continued below

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Contact Darrell: Darrell.myrick@wcpd.org

Have more questions?

Run your pace! If you do everything correctly, you will get off the bike feeling good, maybe too good. Letting that euphoric feeling give you a false sense of your ability can translate to a very good half run split and a second half run meltdown. Stick with your race plan until 10 miles in on the run for the half and 20 miles for the full. If you feel good at those points and feel you can pick it up from there you have paced well, and will start passing all those who blew by you on the bike and on the first part of the run - and that is a great feeling! Weekly bricks are great, but longer distance athletes have to train and build up to the longer distance bricks. Long bricks will not only build endurance, this is where theories for pace and nutrition are individually tested. For the half the brick should mimic the bike course as closely as possible, and at full distance, with a run of 5 to 8 miles. If a full distance Ironman is the goal the bike leg of the brick should also follow the elevation gains of the target race, but need only reach the 85 to 100 mile range, with a 10 mile run. Note: long bricks should be done well in advance of the goal race, at least 6 weeks, to give the body a chance to recover and absorb the training. This is a basic overview and may create as many questions as it answers, but remember long distance triathlons are an art….not a science. There are as many strategies as there are coaches it seems. Cal Tri has several experienced coaches who always have time to answer a few questions and share their philosophy. Experience is the best teacher, and every body and race is unique. Adjusting on the fly and overcoming obstacles are a big part of being successful in our sport/passion/obsession. -Darrell Myrick

Swim  Coach-­‐Stuart  McDougal  LAVC Tri Masters starts beginning of every month @ 7:30pm @ LA Valley College Pool. These sessions are coached by the expert TI coach, Stuart McDougal. Masters Class: Monday/Wednesday/Friday: 7:30pm-9pm Saturday 10-11:30am TI Freestyle Class-Tuesday/Thursday: 7:30-9pm Please RSVP on our calendar-

Contact Stuart for more information

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Partnerships Supporting the c ause of C alifornia Triathlon

Chipotle

We are thrilled to partner with Chipotle - food with integrity!

They're committed to providing sustainably raised food with

great taste, nutrition and value. You'll start seeing more

Chipotle at our events/workouts. Be on the lookout for BOGO ("Buy One, Get One") deals post CalTri workouts.

Corner Bakery

The first Wednesday of every month following the Rose Bowl

Brick Workouts, Corner Bakery in Pasadena will offer CalTri

members a 10% discount on food. Let the cashier know you're with "California Triathlon" to receive the discount.

Xterra Wetsuit Fundraiser

A huge thanks to those of you that purchased a wetsuit or

paddle board during our March 15 - April 15th fundraiser. We

raised more than $500 for CalTri to help fund additional

events and other perks for our members. We are grateful to our friends at Xterra Westuits for their support!

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Fuji & Kestrel Bike Deal Sport C halet is back with their great offer to C al Tri

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Member Exclusive Offer

HOW TO ORDER:Bring this flyer into the bike department of your nearest Sport Chalet Store to place your Special Order. Payment is required at the time of order. Bike will be delivered and assembled at the Sport Chalet store where order is placed. $25.00 shipping charge will apply.

Cal Tri Member Full Name

___________________________________________________________

Address

___________________________________________________________

Phone

___________________________________________________________

Offer valid thru June 15, 2014 Does not include parts. Original coupon must be presented and surrendered at time of purchase. Offer not valid on prior purchases. May not be combined with any other offer or discount. Use special order article #2203850017. Cashier Instructions: 30% Item Discount. Enter coupon code CalTri

YOUR

One-Stop Shopbefore

youHit The Road

• FREE 60-Day Bike Inspection/Adjustment Bike Guarantee

• FREE Professional Bike Assembly

• FREE Installation of Bike Accessories

• 15% Off Bike Accessories with the purchase of any bike $100 or More

Bring in any bike when it needs a repair or tune-up no matter where you bought it. Our bike techs are equal opportunity fixer-uppers. They know every bike and offer the best service around.

• Bike Assembly • Complete Bike Tune-Ups

• Repair • Service

Our Cycling Specialty Services Include:

Included With Bike Purchase:

• Accessory Installation• Vehicle Rack Mounting

30%OFF

MSRP on select Bikes from

PROUD PARTNER OF

http://www.californiatriathlon.org/fujikestrel-bikes.html

The Fuji/Kestrel bike discount is back at Sport Chalet until June 15, 2014. Take advantage of this tremendous CalTri member discount and get your bike ordered before the deadline!

Find our more details & download the order form by clicking on the link below

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Tour of California Epic Ride ***Limited to 300 Participants. You must RSVP***

May 17 - Tour of California - Santa Clarita to Pasadena Epic Ride. Cal Tri is pleased to announce the details for May 17. This is one of our bigger events of the year. - Limited to 300 participants [FREE but must RSVP for wristband] - 85 mile course with 8,000' of elevation - Multiple SAG Support Vehicles. Clif, Water, PB&J, Cookies, Fruit, Electrolytes - Cal Tri, PAA & Santa Clarita Tri Hosting - Free lunch & adult beverages in Pasadena furnished by Incycle - 5 Pace Groups with ride leaders - $10 5:30am shuttle from Pasadena to Santa Clarita [ride start] May 17 - TOC Stage 7 - Santa Clarita - Pasadena Start: Santa Clarita [23360 Cinema Dr, Valencia] Finish: Pasadena [382 S. Wilson Ave, Pasadena] Miles: 85.2 mi Elevation Gain: 8,000ft We will start at Performance Cyclery in Valencia. The route will follow a high desert path to a Sprint in Acton and into the Angeles National Forest. A slight twist from the familiar route through the National Forest will be the addition of Upper Big Tujunga. This not only adds a second KOM, it also adds several miles on the picturesque Angeles Crest Highway. Passing the Mount Wilson Observatory, the riders will quickly begin a long, steep, and very technical descent into the town of La Canada Flintridge. The riders will pass by the Rose Bowl and across the iconic Colorado Street Bridge to CalTech for lunch. Route Important: RSVP to participate on the ride. It is free. Buy a $10 bus ticket for 5:30am transport from Pasadena to Santa Clarita. Both options are 1st come/1st serve. Volunteers: We still need volunteers in Pasadena to assist with the cookout. Please contact thom@californiatriathlon.org if you can help from 11am - 3pm. Setup, lunch prep, tear down.

http://www.californiatriathlon.org/2014-epic-rides.html

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Redlands Chapter

REDLANDS CHAPTER MEETING Meeting Topics Include: General Info/CalTri Business: ●  Chapter  formation  update ● Upcoming races and discounts (if any) ● Workout opportunities Running Center Presentation ● Discuss running injuries and how to prevent them. ● Staff will demonstrate recovery aids available in the store. ● Members will have the opportunity to try on shoes, test out the recover aids demonstrated and a variety of hydration belts. ● Receive a 15% discount on items purchased during the meeting. To RSVP: 1. Sign up for a FREE membership at

www.CaliforniaTriathlon.org 2. Visit the Redlands Chapter page calendar and RSVP

For More Information About California Triathlon, Please Visit: www.CaliforniaTriathlon.org

https://www.facebook.com/CaliforniaTriathlon

CALIFORNIA TRIATHLON APRIL

Date: Monday, May 5, 2014

Time: 6:30-7:30pm

Location: Running Center

1430 Industrial Park Ave Redlands, CA 92373

Questions? Email Them To:

patflynn+caltri@gmail.com

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*May 10

June 1

*June 8

*June 28

*July 27

Aug 17

*Aug 23

*Sep 21

Oct 5

Oct 12

Oct 26

Oct 26

Tri Events #2-sold out

RnR San Diego

Tri Events #3-sold out

Big Bear Triathlon-sold out

Goleta Beach Triathlon-sold out

Hansen Dam

Santa Barbara Triathlon-sold out

LA Triathlon-sold out

RnR San Jose

Tri Events C3

RnR Los Angeles

Lifetime Tri Oceanside

http://www.santabarbaratriathlon.com/Events.cfm

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JUNE 28, 2014

Come join us for our picture perfect summer weather as we host the return of Triathlons to the Big Bear Valley. Packet pickup will start on Friday June 27th and day of race til 7AM. We are limiting signups to 600 so signup early to ensure your spot in this year’s event.

Questions? Email us at:bigbeartriclub@gmail.com

Registration Now Open

To sign up go to:

www.bbtriathlon.comSprintSprint

$50$60 After 4/21 $70 After 6/9

OlympicOlympic

$80$90 After 4/21$100 After 6/9

Olympic -­ Team of 3Olympic -­ Team of 3

$130$140 After 4/21$150 After 6/9

BIG BEAR TRIATHLON

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RACES

Greetings California Triathlon,

Our next available VOGO spot is October 5, 2014 for Rock N Roll-San Jose….wow!! It’s great to have so many volunteers out there supporting our team while grabbing their next VOGO race slot as well.

We’re excited to add the Santa Barbara Triathlon and Goleta Triathlon to our VOGO program, and we’re looking forward to seeing you all out there!

Rock n Roll Los Angeles includes a t-shirt, carbo-load dinner, training plan (found on our website), and Dr.Choy/Brown will be out there to cure your ailments after the race. Be sure to sign up using the code: CALTRI

There are 200+ race discounts on the CaliforniaTriathlon.org website. If you have volunteer at the Rose Bowl, you will get priority access to the VOGO that includes $31,000 worth of race entries.

Be sure to RSVP on the calendar to get news and information about the event. If you have any questions or wish to be part of the Race Team, send me an email at race@californiatriathlon.org.

2014 is the year of the Unicorn…

Harrison Shao

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California Triathlon cycling & triathlon gear is available to order through June 1, 2014.

Everything is 40% off list price from Voler. You can get a full tri kit for only $68.00

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Orders arrive the week of July 1, 2014 and ship directly to you!

ORDER HERE

2014 California Triathlon Kits-Order by 6/1!

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race@californiatriathlon.org

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5/10/2014

6/01/2014

6/08/2014

7/13/2014

8/17/2014

8/23/2014

9/13/2014

9/21/2014

10/05/2014

10/12/2014

10/26/2014

11/16/2014

LA Tri Series #2

Rock n Roll San Diego

LA Tri Series #3

Vineman 70.3

Hansen Dam Triathlon

Santa Barbara Long Course

Malibu Triathlon

LA Triathlon

Rock n Roll San Jose

2014 Charity Club Challenge/BOD

Rock n Roll LA

Ironman Arizona

2014 FEATURED RACES

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TRI EVENTS SERIES –

Registration Open

LOS ANGELES CHAMPIONSHIP & TRI EXPRESS TRIATHLON SERIES April 13th, May 10th, June 8th 2014 THE BONELLI OLYMPIC DISTANCE (The BOD) & STEAMBOAT EXPRESS TRIATHLON October 12th, 2014

Discount Code: CTN2014

ROCK N ROLL SERIES-NATIONWIDE

Discount Code: CALTRI

ROCK N ROLL LA-$13 Off

Dicount Code: CALTRI

TRIROCK SERIES

Discount Code: CALTRI

MUDDY BUDDY

Discount Code: CALTRI

WildFlower Triathlon

Tri Events #2

Epic Ride #2-Tour of California

RnR San Diego

Tri Events #3

Club Summit-Vineman 70.3

Epic Ride #3-Cloudburst Summit

May 2-4

May 10

May 17

June 1

June 8

July 12

June 14

UPCOMING EVENTS & RACE DISCOUNTS

WILDFLOWER Triathlon Discount Code: club2014

Check out our calendar for more information:

http://www.californiatriathlon.org/calendar.html

5/31-ENDURANCE WEEKEND TRIATHLON, RELAY, & HALF MARATHON DISCOUNT: KPTRI (TRIATHLON)

KPRELAY (RELAY) & KPHALF (HALF MARTHON)

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Sports Nutrition Certified Masters in Nutritional Science Licensed Registered Dietitian Nutritionist, August 2014 Contact Monica

N utritionist- M onic a Lee • Nutrition Counseling • Snack and Meal Planning • Cooking and Snack demos • Racing nutrition/ hydration • How to find the right foods for

you and your family in the grocery store

• Periodized nutrition based on your training schedules

THE NUTRITION BLOCK Run to the Beet

Endurance professional athletes are now drinking and eating beets and beetroots. What is the big deal with the beets?

Beets have phytochemicals, antioxidants, and fiber that are beneficial for the body. Beets have also been shown to have anti-inflammatory benefits. Not only does this root vegetable contain vitamin and minerals, but nitrates as well. Nitrates become nitric oxide in the human body. These nitric oxides increase blood flow, hormone levels, and cell signaling. Nitrates are also found in celery, cabbage, spinach, lettuce, and other leafy greens as well as in processed meats. The nitrates in plant based have positive affects, while the nitrates in processed meats are possibly linked to cancer.The nitrates in beet juice have been proven in research to help muscles work efficiently by decreasing their oxygen and increasing blood flow. Most studies have demonstrated the affect of consuming beet juice and beets to reduce heart rate, increase length of exhaustion, increase length of endurance exercise, and reduce the amount of energy used. These tests were performed on swimmers, runners and bikers. The athletes in these studies drank 1-2 cups of beet juice before performing endurance tests.

What to be aware of when eating beets

By consuming beets your urine and stools may turn a reddish color! Don’t worry, this is because your body is not able to break down and metabolize the betalain pigment. Beet greens are the stems of the beets and they contain oxalates. Oxalate is a natural substance found in beets and other vegetables and fruit. If you are prone to kidney stones, oxalates can increase your chances of forming them. However, the beet greens are very beneficial because they also contain vitamins and minerals, especially Vitamin K and A.

Preparing beets

Beets are in season during June, but can be found in stores throughout the year. There are different varieties - orange or golden beets, striped or Chioggia beets, cylindra beets, and red beets.

You can eat them raw or cooked. Simply rinse beets and cut off beet greens. Chop the beet to desired size. When cooking the chopped beets, you can steam, boil, or roast them until tender. If you roast beets, cook them at 375°to 420° with olive oil for 20 to 30 minute.

The beet greens can be eaten raw like a salad or cooked then added to any meal like spinach or kale. -Monica Lee

Cal Tri Nutritionist

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2014 BricNic Schedule

Volunteer Shirts are IN! If you replied to the email sent out in January with your shirt size….your volunteer shirts are ready! You should have already received an email from Christina in Marketing about pick-up. Please make arrangements to pick your shirt today! Christina @ marketing@californiatriathlon.org

California Triathlon

PO Box 70714 Pasadena, CA 91117

www.californiatriathlon.org

Contact Us

President Thom Richmond Vice President Bill McBride Finance Christopher Wang Partnerships Kelly Camunez Races Harrison Shao Coaching Darrell Myrick Marketing Christina Desiderio

May 2014

For packages please use:

3016 Colorado Blvd. Pasadena, CA 91107

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