tcsd newsletter july 2013

ick glanced repeatedly at his watch. TheSan Diego triathlon would start in a fewminutes, and he and the others on his

team hadn’t spotted either of the Germans theywere searching for. He scanned the crowd on thebay shoreline over and over until he spied one ofthe Germans standing in a tight knot with otherelite competitors. Nick had no way to talk tohim alone before the race started.

“I’m standing aboutten feet fromW o l f g a n gKern,” Nicksaid into themike of thesmall, water-proof headset heand the otherteam memberswore. “His racenumber, fifty-five,is inked on hiscap.”

The other team members still on the beach—two men swimmers, and two men on paddle-boards who would act as lifeguards—acknowl-edged Nick with “Roger that.”

“What about the other German?” Sarah asked.The sixth team member, she sat in a Zodiac raftacross the boat channel a few hundred yardsaway, next to a harbor police patrol boat.

“We still don’t know if Fritz is here—he’s notregistered,” Nick said into the mike. “Swimmers,get in the water, then paddlers, bring us our

fins. Ifwe have to cheat to winthis race, so be it. You know theplan—flank Wolfgang, left and right,and another in back. Don’t let Fritz get nextto him. Sarah, you know your job.”

The photo they had seen of a man supposedlynamed Fritz was fuzzy and lacked distinctive

features thatwould easilyidentify him.With all themen in thisrace wavewearing gog-gles and lightblue caps, andmost of themwearing blackw e t s u i t s ,they resem-

bled clones. Thecluster of about a hundred men treaded waterbefore the countdown. Nick’s eyes flitted backand forth, looking for someone trying to edgehis way closer to Wolfgang. There!

“On his right, about four o’clock, two swim-mers away,” he hurriedly said into his mike. Hestated the race number on the swimmer’s cap,7134, but the sound of the air horn signalingthe start drowned out his voice. Nick took off.His experience as a water polo player taught himhow to swim with his head out of water, and histraining to be a Navy Seal fostered his

2013

TRIATHLON CLUB OF SAN DIEGO

7134 1TCSD Events 3TCSD Contacts 4Board Members 4Weekly Workout Calendar 5

New Members 5TCSD: On The Podium 6Race Report 6TCSD Conversation 7

Member Profile 10Coach’s Corner: Swim Speed 17Tell Us How 18Cycling Tips 24

INSIDE THIS ISSUE

JULY

Thursday, July 31st5-8pm

Location: Rehab United - Kearny Mesa

3959 Ruffin Road Suite JSan Diego, CA 92123

map: http://tiny.cc/zo9dzw

Special Guest: LYNNE COX

World record holer, longdistance open water swimmer(cold water specialist) and

author. Her latest book Open Water Swimming Manual

is hot off the press

JULYCLUB MEETING

TriNews

continued on page 25

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

By Barbara Javor

A Tale of Fiction

N

JULY 20132

WWW.TRICLUBSANDIEGO.ORG3

WednesdayJuly 24th, 6pm

WednesdayJuly 10th, 6pm

TCSD TRI 101

Solana Beach Triathlon Edition.W’ll be providing beginner tips forthis great race!

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

HOW DO I GET STARTED?Get the answers to these questions and more at the monthly TCSD Tri 101. All ques-tions fair game. The monthly talkis specifically designed to get youstarted in the sport of triathlon,and our goal is to de-mystifytriathlon, and remove the ‘intimidation factor.’

NON-MEMBERS WELCOME! Bring that friend or relative!

Location:B&L Bike & Sport Solana Beach Store349 N. Highway 101Solana Beach, CA 92075 (858) 481-4148map: http://tiny.cc/pkqazw

Contact:Questions/comments addressed [email protected]

SundayJuly 21st, 8:30am

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

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

The TCSD Real Beginners’ BikeRide takes place on the 56 bikepath and is a club ride wherenobody gets left behind. If youcan ride comfortably for at least60 minutes without stopping(total ride time 90-minutes) thenthis ride is for you.

Be ready for a few moderateclimbs on the first half of theride; beginners need hills too!Total distance for the ride is 18miles. Hybrids and Mt. Bikes willgo half the distance.

Gordon will be your leader andis promising a fun-filled morn-ing. Non-members are ALWAYSwelcome. Helmets are MANDATORY.

Schedule of Events:Bike Q&A: 8:30amWheels Roll: 9:00am

Meet up Location:Parking lot of California Bank and Trust11752 El Camino Realmap: http://tiny.cc/75zgc

Contact: Gordon Clark, [email protected]

JULY TCSD MEETINGS, CLINICS, RACES & RIDES

REAL BEGINNERS’ BIKE RIDE

INTRO TO TCSD ANDFRIENDS

Are you interested in learningmore about the Tri Club of San Diego?

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

Food and beverages will beoffered. Non-members are welcome, no RSVP necessary!

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

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

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

La Jolla Shores. Set up begins at 4:30pm. Race at 6pm.Event Distance: S: 1,000m and R: 5k.

July 11th, August 22nd, Sept 5th

AQUATHLONGlorietta Bay, Coronado. Set up begins at 6:30am. Race at 7am.Event Distance: S: 300m, B: 7 mile, and R: 2 mile.

July 27th, and August 17th

BEGINNER TRIATHLON

Please join us for a long standingTri Club tradition of the Del MarPowerhouse Concerts! Musical lineup: http://tiny.cc/yhnixw

Concerts start around 6/7pm,but half the fun is the picnickingthat starts around 4:30 or 5pm. ATriclub flag will be set up from 5 to 7pm so you can easily findthe group.

Bring blankets, picnics, wine,beer, etc., Come out for a greattime with your fellow members!

Dates: July 9, 2013August 13, 2013September 8, 2013

Location: Del Mar Powerhouse Park1600 Coast BlvdDel Mar, CA map: http://tiny.cc/qfnixw

Contact:Amanda Scott, [email protected] orBryan Diaz, [email protected]

TCSD SOCIAL EVENTS

4JULY 2013

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

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

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

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

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

Editor John Aspinall [email protected]

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

Contributing Writers:Barbara Javor, Justin Morey andCraig Zelent

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

Aquathlon Director Jay Lewis [email protected]

Beginner Coaches Dean Rosenberg [email protected]

Steve Tally [email protected]

Bike Case Rentals Bob Rosen [email protected]

Club Historian Ian Kelly [email protected]

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Deborah Wittich [email protected]

GP Race Points (Aqua, Du & Triathlon) Dean Sprague [email protected]

Ironman Coaches

ITU-San Diego Volunteer Director Deborah Jones [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor John Aspinall [email protected]

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

Open Water Swim Director Trevor King [email protected]

Race Director Sean Collins [email protected]

Social Directors Bryan Diaz [email protected]

Amanda Scott [email protected]

Sponsorship Director Cory Gasaway [email protected]

Swim Director Erin Hunter [email protected]

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

TCSD Cares Steve Tally [email protected]

Track Coach, UTC (Spring/Summer) Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Track Coach, UCSD (Fall/Winter) Tom Piszkin [email protected]

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

Youth Team Coach Judi Carbary [email protected]

Web Administrators John Hill [email protected]

Richard Reilly [email protected]

Roger Leszczynski

President Steven Banister [email protected]

Vice President Brian Wrona [email protected]

Treasurer Mike Plumb [email protected]

Secretary Brian Maiorano [email protected]

Independent Directors John Hill [email protected]

Brian Long [email protected]

TCSD Board of Directors [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

5

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

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

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

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

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

6:00 AM Ocean Swim • Location: Carlsbad.

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

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

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

5:45 PM Track workout • Location: UCSD Track.

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

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

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

Thursday6:00 AM Ocean Swim • Location: Carlsbad.

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

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

5:45 PM Beginner Open Water Swim • Location: Bonita Cove or De Anza Cove in Mission Bay.

Friday

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

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

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

Saturday8:00 AM Bike Workout, Group Ride • Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.

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

Judy Carbary, [email protected].

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

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

WELCOMENEW TCSDMEMBERSBrian Abraham

Jim Atchison

Carlos Bacalski

Antonio Barbosa

Breann Barnes

Roman Barreto

Jennifer Berk

Amanda Bossom

Buffy Briggs

James Brophy

Berke Cetinoneri

Jason Cooper

Lynn Crossman

Lauren Crotinger

Rex de Leon

Sheila Dentino

Angelo Denys

Erik Douglas

David Duncan

Frederik Easterly

Rolando Felizola

Sergio Gaytan

Laurie Gestal

Lee-Anne Godfrey

Roberto Gonzalez

Ashley Harbecke

Jenna Hardy

Linwood Harrison

Marc Heise

Henry Heisler

Kristen Hetzel

Rebekah Hill

Abigail Hills

Chris Holley

Giang Huynh

Erik Hyland

Janis Intoy

Sandy Johnson

Roselyn Kakai


SWIM

BIK

E

RU

N

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

continued on page 7

6JULY 2013

B&L Bike and Sports349 N. Coast Highway 101(858) 481-4148 - Solana Beach

3603 Camino Del Rio Wes(619) 294-9300 - San Diegowww.blbikes.comDiscount: 10% off parts and accessories

BikeBling.com333 East Grand AvenueEscondido, Ca 92025 1 (800) BikeProwww.bikebling.com

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

Hi-Tech BikesContact: Jamie Henning7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 715-1517

802 N. Coast Highway 101Leucadia, CAwww.hi-techbikes.comDiscount: 10% bikes and wheels,15% off accessories.

SPONSORS OF TCSD

MULTISPORT

TCSD: On the PodiumDuathlon Division AG Rank

Sarah Horn F25-29 1st PlaceKim Branger F40-44 1st PlaceMelissa Merklinger F40-44 2nd PlaceTonya Jamois F40-44 3rd PlaceWendy Endsley F45-49 3rd PlacePaul Hatala MU24 2nd PlaceKim Kelly M45-49 3rd PlaceDavid Toellner M50-54 1st PlaceJames Ismailoglu M50-54 2nd PlaceStephen Sutherland M55-59 1st PlaceMichael Fanolla M55-59 3rd PlaceGerry Forman M70+ 1st Place

Los Angeles Triathlon Series, Race 3San Dimas, CAJune 8, 2013

Championship Division AG RankMarion Webb F45-49 2nd PlaceMatt Davis M45-49 1st PlacePaul Pickett M60-64 1st Place

TriExpress Division AG Rank

Megan Sullivan F20-24 1st PlaceBarbara Sullivan F55-59 1st Place

B&L Bike and Sport TriathlonEncinitas, CA

May 19, 2013Sprint Division AG Rank

Darcy Simpson F25-29 3rd PlaceJulia Jankot F30-34 3rd PlaceNatalie Siegler F35-39 3rd PlaceSusanne Davis F40-44 1st PlaceDiane Camet F40-44 2nd PlaceKristi Douglas F40-44 3rd PlaceJulie Dunkle F45-49 1st PlaceJulia Van Cleave F60-64 1st PlaceMaggie Riley-Hagan F60-64 3rd PlaceReid Taylor MU24 3rd PlaceStephen Banister M30-34 2nd PlaceJohn Hatala M40-44 1st PlaceMatt Davis M45-49 1st PlaceChris Toogood M45-49 2nd PlaceBill Dusting M50-54 2nd PlaceDan Redfern M55-59 2nd PlaceJon Davis M60-64 2nd PlaceWilliam Haines Jr. M60-64 2nd Place

Super Sprint Division AG RankSarah Zimmerman F25-29 2nd PlaceColleen Lighter F35-39 1st PlaceFernanda Aguiar F40-44 1st Place

RACE REPORT: RocketMan Triathlon

The swim took place in theprotected waters of theIndian River Lagoon.

The bike took the partici-pants over the Indian River,in to the Merritt Islandwildlife refuge, and down tothe usually off limits to civil-ians portions of KennedySpace Center. Participants wererouted past the landing facili-ty, Vertical Assembly Building(VAB, where the shuttle and rockets are lifted

vertically and placedon the crawler fortransport to alaunch pad), andpast a launch pad.

The run tookplace along theIndian River inthe town ofTitusville, andthrough parts ofd o w n t o w nTitusville.

Three race dis-tances wereoffered. I did

the Classic distance with it’s 1/4 mileswim, 35 mile bike and 5k run. I ended up fin-ishing 4th AG and 59th OV.

JUSTIN MOREY Age Group: M30-34Date: May 5, 2013Location: Titusville, FL

Craig: What sports did you dobefore triathlon and how far didyou advance? Troy: Before triathlon I wasinvolved with most of the sportskids play today, starting off withswimming with the Mission ViejoNadadores, surfing, baseball, ten-nis, motorcross, and racquetball. Inthe early 70’s in Mission Viejo I wasfortunate to live next door to California AngelsManager, Norm Sherry and Motorcross WorldChampion, Jeff Ward down the street. A kidcould not ask for better neighbors. I was eitherplaying ball or riding bikes with Jeff. MikeSherry (Norm’s son) and I played on the sameteam when we were 11 years old and I playedcatcher. I had a great arm and was throwing outrunners from all bases. Norm Sherry noticed andstarted working with me in his backyard tobecome a pitcher. He spent hours with me aswell as his brother, Larry Sherry who was theDodgers catching coach at the time during offseason. I had Angels season tickets for severalyears in which my father and I went all the time,but there was nothing compared to Dodger

games.There was something about Dodger Blue.

Tommy Lasorda made the Dodgers my team andalways will be. When I was 12 I was fortunate tobe bat boy for the dodgers for a night. What athrill that was...

How high a level did you reach in baseball andmotorcross and what happened to end thosesports for you? Troy: My pitching improved throughout theyears and played high school. I was killing it inSouthern California in 9th grade when my dadwas suddenly transferred for work up to SanJose. I was told that Northern Cali (San Jose)would be a great place for me to get picked upby a good school so I was looking forward to

TCSD CONVERSATION WITH:By Craig Zelent ”

WWW.TRICLUBSANDIEGO.ORG

7

Troy Cundari“ Moment Cycle SportContact: JT Lyons2816 Historic Decatur Rd., Ste. 135San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com

Discount: 10% off product, laborexcluded.

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

Pulse Endurance SportsContact: Mike Drury1020 A-2 Tierra Del ReyChula Vista, CA 91910(619) 656-5222www.pulseendurance.com

Discount: 10-15% off

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

SPONSORS OF TCSD

continued on page 8

continued on page 8

For many years I have had a great time racing TCSD memberTroy Cundari. Troy has become a great friend and someone in myage group I sincerely cheer for… always while I’m waitingpatiently at the finish line for him to finish. That all changed last year when he finally smoked me. I think now I cheer even more for this great guy. Check out our recent conversation and you’ll see why.

Troy with Mr. Conversation, Craig Zelent, after Mission Bay Triathlon ‘12

CRANK CYCLING & HI-TECH BIKES

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8

playing up there. I played for Leland HighSchool and competition was furious. Not justfrom my school but from the others in the area.I had Dave Righetti from Pioneer High School.(eventually pitched for New York) and DaveSteib from Oak Grave H.S. (eventually pitchedfor Toronto). I went on to play for San JoseState on a scholarship and by this time my armwas going downhill fast. Other guys were blow-ing me out of the water from other parts of thecountry. My 86 mph fast ball did not even comeclose to the 90+ mph other kids were throwing,so basically I was reduced to catching for thefast pitchers. I think the down fall was joiningSAE fraternity... Man, the early 80's were brutalfor me... During this time I was still riding dirtbikes off and on and the following year doveback hard into dirt bike racing. After my firstyear back doing the Golden State Series, I final-ly moved up to Intermediate class which isright below pro and moved in with Pro RickyRyan. Ricky was a top privateer in the sport andwas the first privateer to win the Daytona

Supercross. My Motorcross highlight was racingsupport class at the Seattle KingdomSupercross. Ryan got me in by lying basicallyand put his name on the line since I did nothave a pro card. I knew I was going to have myass handed to me racing there, but I was readyto throw down. On the second lap I was in 21stout of 36, which was fantastic and as we weregoing on the third lap. I remember going into aright hand sweeping berm, which I needed toset up for a double (jump) and needed to gashard out of the turn. I was ready to launchwhen I was t-bone’d (how I got my nick name)and was thrown sideways into the air. I camedown with my right leg and snapped my femuralong with a herniated disk (L5) in my lowerback. I really did not think it was that bad untilI stood up and my boot was pointing 180degrees. It was surreal being taped down to theback board while watching myself on the BigScreen in the stadium. I was transferred by hel-icopter and mobilized in Washington and put

CONVERSATION, continued

JULY 2013

De Soto Triathlon Company Contact: Emilio De Soto(858) 578-6672 www.desotosport.comDiscount: 15-25% discount, see TCSDMember Discount web page.

Garminwww.garmin.com

SPONSORS OF TCSD

APPAREL & EQUIPMENT



on the most uncomfortable flight back to SanJose where I went into surgery to have a steelrod put through my femur (bone marrow). Ispent 21 days in traction in the hospital andsent home on day 22. I was on crutches forabout two months, then a cane. I could not doanything for about ten months. 18 monthspassed before I finally got off my butt. I wentfrom approximately 180 lbs to 232 lbs. I atenothing but fast food and drank way to muchbeer, everyday! I was so miserable, and couldnot seem to get out of the pity phase. A nor-mal day would be work, eat junk, TV and drinktill I passed out. I stayed like this for a fewyears. My girlfriend (wife now) would comehome and run three miles everyday, no matterif it was raining, or 100 degrees out. One dayafter a few beers I told her I was going withher and she started laughing. I started off andwent about a block where I had to excusemyself and walked back to the condo, crushedon how out of shape I was. I was so upset thatthe very next day during my lunch I wentacross the street from work and ran in theneighborhood. I started with 6 houses, restedand did a few more. Next day a few morehouse's and repeated, increasing my distancefor about a month. I kept up with this routine,got on a diet and started to notice weightlost. I was stoked! Within three months I didmy first 5K run, then 10K, half marathon, thenfull marathon.

What was your first triathlon experiencelike? Troy: Several years had passed and by thistime I had lost about 40 lbs and felt great. Iwas working at Qualcomm in 1996 when a co-worker told me there was this triathlon sprintrace in Solana Beach (Fiesta Del Sol) and Ishould sign up. I procrastinated and abouttwo weeks before the race my co-worker wentinto my desk, got a hold of my wallet and usedmy credit card to sign me up. When I got theconfirmation in the mail I was shocked, and alittle ticked off for about ten minutes. I start-ed to think I could do this, but I only had amountain bike. No biggie, I could do it. Sorace morning came and I did not sleep a winkthe night before. I was terrified on race morn-

ing and could not eat and even threw up inthe porta-potty an hour before the race start-ed. What I loved was the beach start. It total-ly reminded me of motorcross starts when the15 second sign goes sideways. It was basical-ly the same when the starter yelled out 15seconds to start. I swam well and ran up to mymountain bike where I drank what seemed likea gallon of Gatorade, slipped on my Tinley tritank top and put on my boat shoes for theride. Yes, boat shoes. I thought I would befaster if I just put on my boat shoes for thebike, then ran in them. Let's just say I neverhad so many blisters in my life since. Justafter I finished and had this huge smile fromear to ear my wife came running up and said Ionly did two laps and I needed to do three,CRAP!!! I threw down the banana I was eating,put my damn boat shoes back on and didanother painful lap. I did it!!! I completed myfirst triathlon! I was hooked!

When did you go for it all and try to qualifyfor Kona? Troy: I really did not think about trying toqualify until 2007 in Arizona. By this time Ihad finished seven ironmans and decided witha 25th place finish to pick up my training, geta coach and have a go on trying to qualify.After that race I was still so far away from get-ting one of the top six spots at the time, butI enjoyed Ironman racing so much it wasn'tthat disappointing. My training went up sev-eral notches getting ready for Arizona 2011. Ihit my nutrition, did more short intense train-ing instead of the six hour rides and two hourruns. I did not go over 80 miles biking and 18was the longest run which allowed me torecover sooner. Leading up to IM AZ I won myage group at the Mission Bay Triathlon, wouldhave won SOMA Half IM if I did not have twoflats. I came in second, two minutes behindfirst. I was in fantastic shape for IM AZ.

Why was IM AZ the most memorable race inyour career?Troy: It’s not why you may think. On themorning of IM AZ race with little time to gountil the start I realized I forgot my salt in mycar so I needed to run about a mile back toget it. By the time I got back the pro’s were


10JULY 2013

CHRIS TOOGOODWebsite: http://christoogood.comNick Name: ToogoodMember since: Newby, December 2012

MEMBER PROFILE

Age Group: M45-49

Status: Married.

Occupation: Real Estate Broker.

Favorite local restaurant: I love toeat out. I like healthy places;Lotus and Naked cafes inEncinitas or any of the Asianfusion places in Hillcrest andUniversity heights.

When not training, I enjoy:Working is actually fun for me. Ilove my job. I like everything outdoors… sailing, skiing, camp-ing. We cut off the cable TV tenmonths ago, but I like rentingmovies or reading when it’s timeto relax. One other new hobbythat I am embracing is takingcare of my parents. They are reallygetting up there in age, and theirhealth is faltering. But, I’m luckyto live a half block away and I’vebeen really enjoying being “there”for them.

Before I became a triathlete I was:A workaholic, happy hour afi-cionado, and certified couch pota-to with a once a week gym habit.

Who or what inspired you to starttriathlons? I graduated CoronadoHigh School with Leslie Meyersand Raymond Wang (both greattriathletes and club members) So,I kept seeing them on Facebook


SEESTTEUNIM15

ASSANWWNOTTONWWNODMROFFRS

OGEIDNA

LifeProofwww.LifeProof.comDiscount: 20% discount CODE:Available on TCSD Member Discountweb page.

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

Road Runner Sports5553 Copley Dr.San Diego, CA 92111(858) 974-4455

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

SkinFitContact: Trever Glavin(805) 322-7546 www.skinfit.usaDiscount: 25% discount CODE:Available on TCSD Member Discountweb page.

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

11

just talking off so I hurried to fill my dry clothesbag, put my wetsuit half way on and started torun towards the truck to drop off my bag whenmother nature routed me to the nearest portapotty. I set my after race bag next to me whileI did my business. When I stood up the bag fellover and my cap and goggles dropped into theforbidden hole. YES!! I was HORRIFIED to saythe least!! I looked down and stared at mybright green cap on top and quickly retrieved itthrowing it out the door. At that time I heardMike Reilly announce six minutes to race start.It was still dark out and even darker in thepotty. Basically I could not see anything. So fortwo seconds I started thinking of options andcame up with only one that made sense. I wentfor it... I plunged my arm down the hole andstarted fishing. They always tell you to expectthe unexpected in Ironman, but this was ridicu-lous. I finally found them in the bottom rightcorner where I quickly grabbed them, grabbedmy bag (with the other hand) and opened thedoor with about 50 athletes waiting to use thepotty. You should have seen the look on their

faces when they saw me opening the door stand-ing there with one blue arm all the way up to myshoulder. I quickly ran to drop my bag off whena volunteer said they would take it to the truck.I immediately used water bottles lying aroundthe ground to clean me and the goggles off thebest I could while running to the water’s edge.I made the front line within 30 seconds to thestart!!! All I could think of was some disease Iwould have in my eyes by the time I started therun, Ha!

Despite all that trouble, you came pretty closeto qualifying for Kona at that race. How closewere you?Troy: The swim went well, bike was going welluntil I got caught drafting. Yes, guilty. As I wasriding into the penalty tent I flatted so I figuredit was the best place to get a flat. The onlything was it took me over ten minutes to fix theflat (learned to change a tire). I finished thebike in 5:27 so I was OK with it. Run felt greatand finished in 10:40, fifth place in age group.I was amazed that I placed that high with thattime, but extremely happy. Next morning came


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CONVERSATION, continuedand found out there were four slots given toKona in my age group and I missed by one. Thecool thing was it was already past 9am and slotpick up was over at 10am when the roll downstarts. At 9:20am the first guy came andclaimed his spot, then 2nd guy, now it's 9:30amand there were two slots left so I called my wife,Wendy, and told her to get down to where I wasand bring the video camera. My dream wasunfolding and I was not going to be denied innot recording it. 3rd guy came in around 9:40and now one slot left. At 9:50 I told Wendy tostart filming to get the whole thing on film. At9:55 4th guy comes up, I quickly told Wendy tocut the filming. Then all of a sudden fourth guystarts ranting and raving about the price of theKona race. He thought it was free if you quali-fied and started dropping F-bombs. So I yell toWendy to start filming again because it sound-ed like this guy was not going to pay the $775.After he was done ranting he started to fill outpaperwork, again I tell Wendy to stop filming.Then as I was walking away he yells. “Wait, Ithink I am on a cruise that week”. Again I yelledfor Wendy to start filming while stepping backtowards this knucklehead. Dude says he needsto call his wife back in Florida to confirm. Thelady that was handling the sign ups told him hehad two minutes before I get the spot. Now Iam sweating and praying hard. So after trying toget a hold of his wife no one answered and tellsme he has to sign up. I told him he better showup to Kona. So as I tell my wife to cut the film-ing for the last time I felt like I just wentthrough a mental Ironman. Oh well, It was stilla thrill to get on stage with Mike Reilly and getmy cool rock - stone Ironman trophy. By theway, dude did do Kona....

How did you handle the disappointment of stillnot reaching your goal? Troy: I was disappointed, but not as bad as Iwould have thought being that close to mydream. I was so happy with 5th place, my timeknowing I was around 10:30 if I did not havethe flat and getting on stage was a great thrill.How many people get a chance to get on stageat an Ironman? But no doubt it just inspired meto do better for my next Ironman. I had about adozen calls congratulating me that night whichinspired me, as well. I could not wait for 2012Arizona to bring it up a notch.

What happened in September 2012 thatchanged your life? Troy: We were over having dinner on Labor Day,my Mom after dinner told our family that Dadwent to the doctor to find out why he could notshake a pesky cough. She went on the tell usthat after a cat scan the doctors found a twoinch tumor (not 2mm) in his left lung. Dad hadstage 4 lung cancer. We were all floored. Ofcourse, your mind goes crazy and my initialthought was wondering how long before I lostmy best friend. I was a mess for about a weekbut with two daughters that love their grand-parents very much I could not show sadness,but only a positive attitude. At this time therewere really no signs of his illness besides thecough, though, he had the look in his eyes ofuncertainty, which killed me. His chemo startedright away, within a month followed by radia-tion. He lost about 20 lbs and a little hair buthis biggest complaint was he could not tastefood. Not good for an Italian not to taste food.They get grumpy!

You and I have had a lot of great races overthe years. What was your greatest race to date?


racing. My wife, she is a com-petitive show jumper (horses)and is really fit. She gentlyencouraged me to get off mybutt by poking my beer belly,and mentioning how it wasgrowing by the day. Truthfullyshe has always been supportiveof me and loves me, no matterwhat size I was becoming. BUTshe loves my new vigor for lifeand has been very supportive ofall the training and racing I’mdoing now.

My first triathlon: 5th Annual SanDiego Indoor Triathlon Series -race 1. A great way to start.Then my first “real” one wasTritonman this year.

Pre and/or Post event ritual: I take five minutes to myselfright before the gun goes offand quietly focus and zone outthe crowd around me… thenGO.

Favorite event/tri: I haven’traced much (yet), but I reallyliked the B&L Encinitas SprintTriathlon this year.

Favorite segment (swim, bike orrun): Hands down the Biking.

PR/Best race (or any split time): Encinitas Sprint; I came in 2ndin my AG. I didn’t have a superfast overall time, but it was anamazing surf day and most folksstruggled with the swim. I thinkthere were a lot of DQ’s fromthat swim. I had a blast and I’mstill on cloud nine that I got onthe podium.

This year's athletic goal: Move upin event length… I have twoOlympics this year and I may doone Half to test out myendurance. Orangeman Halfseems like a great deal andclose.

Can’t race without: My ‘bitchen’red Kestrel Talon Tri bike… cuzmy only other bike is a 20 yearold rusty beach bike with bas-kets and that’s just a little tooslow.

MEMBER PROFILE,continued

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

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

What is Spirit?

SHOW OFF YOUR TCSD


Troy: Without a doubt, Mission Bay 2012. At thetime (September) I was signed up for SuperFrog,but with everything going on I decided to raceMission Bay. My Dad asked if I was going to winmy AG like I did in 2011 and I remember saying“no problem”. The morning of MB I felt great. Ithink due to two weeks of light training (I wastraining for SOMA half and then IM AZ inNovember) I was well rested even though I dida fast 42 mile ride on Saturday. The morningseemed like all others. I was happy to see BillDusting wasn’t racing and my main concern wasSteve “Hot Mess” Tally, so I had a good feelingI could repeat an AG win. I was walking withTally in T1 to the swim when he mentioned CraigZelent was racing. I gasped, What? Craig is here?Where? BS...You’re kidding, right? At that timeTally pointed to the mighty Z-Man. Well theregoes first so let’s lock up second place. Theswim was fast as usual and came out looking forsame color caps and counted four right around

me and two were in front. Not good. I needed agood T1. When I was running out of T1 I sawCraig on my left still on the rack just about totake off. The bike was crazy fast and was notexpecting Craig to catch me on the bike untilthe very end knowing he will for sure on the runso I needed a fast bike. My thoughts were moreon Tally knowing he can bike and run faster thanI to capture second place. T2 was quick and outon the run where I was feeling strong. I remem-ber at about a mile and half I looked behind meto see where Craig was and there was no onewhich really surprised me. I then looked over tothe right through the park and saw Craig about45 seconds+ behind. I could not believe it. I ranscared from that point on. I just knew he wasgoing to catch me so I threw it in over drive. AsI was going over the bridge to the finish I heardfootsteps behind me. I gave it all I had becauseI just knew it was Craig and possibly Tally. I was continued on page 17

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Most embarrassing or disastrousmoment: Nothing too bad(yet)… ran the wrong way outof T2 at the ITU race. My wifeon the side lines helped me getturned around. As I age, I getembarrassed much less easily.BUT, I WILL STUDY the coursemore closely from now on!

My equipment:

Wetsuit: Blue Seventy

Bike: Kestrel Talon 105 Tri

Shoe: Zoots for racing. Asics fortraining.

Equipment wish list: Zipp 404wheels. Another road bike fortraining. 20 year old lungs.

Best advice: Smile and have funand Life is short, don’t wait forit to begin.

Favorite Thing(s) About TCSD: In NO particular order becauseit is all amazing. The people,the food, the training, the freeevents, the advice. It is handsdown the best deal in all of San Diego even if you NEVER do one triathlon. Which wouldbe impossible cuz we wouldmake you do it!!

MEMBER PROFILE,continued

CONVERSATION, continuedabout 75 yards from the finish and two guyspassed me and I was relieved to see they weremuch younger. I went through the finishingshoot and was recovering when I heard theannouncer say Craig’s name. I was overcome byhearing his name. I had my head down, handson my knees and just saying to myself, no way,no friggn’ way. Dude must be hurt. No way!!! Ihad to take a walk just to think about what hap-pened. It was truly my biggest win ever!

Here is one of the greatest e-mails I everreceived after Mission Bay.

Email sent on 10/2/12 at 11:38am from Craig toTroy:

Hey Troy,

I just wanted to give you a special congrat-ulations for your great race on Sunday. Youreally honored me with your enthusiasm,especially on the podium. That was verynice of you. You were so happy to win andthat was really refreshing to see. I had agreat race. Not just a good race. I had agreat race and you beat me. I'm very happyfor you, my friend. You have trained veryhard. I absolutely do want you to have thesuccess you dream of at Ironman Arizonaand get that Kona slot. You are such a greatguy. I’d be happy to come in second to youanytime.

I really cherish this email since when I firstjoined the Tri Club I was so overwhelmed bythese great athletes. After about a year of meet-ing folks, there were three athletes that I want-ed to follow in their footprints due to their pas-sion, enthusiasm, and love of life. One was CraigZelent. I always wanted to speak with thesethree athletes to get more educated on thesport but figured they would not really give methe time of day since I was a beginner. But I wasso very wrong. Not only were these three guysincredible triathletes, but very humble and apleasure to speak with. No attitude whatsoever.So after all these years, you could imagine howI felt to beat Craig. In fact, after the race dur-ing the awards I actually apologized andexplained how I felt.

What did your Dad tell you before you racedIronman Cabo in March 2013? Troy: My parents always like to attend my races.They loved to people watch and see the ath-letes. They have been to 13 of my Ironman’susually dragging my kids around for the dayenjoying the sights. I was leaving for IM Caboon Thursday the week before the race and wewere all over at my parents having dinner andlater my dad and I went to his man cave toenjoy some sports. We were talking about the


15


16JULY 2013

17


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COACHING & FITNESS

This month is the second installmentfrom Sheila Taormina, four-timeOlympian gold medalist and ITUtriathlon world champion. Now work-ing as a swimming coach and offer-ing swim technique workshops aroundthe world.

In her book Swim Speed Secretspublished last spring, Taorminareveals the freestyle technique that iscommon to the world’s fastest swim-mers. Her new book Swim SpeedWorkouts, which released this April,offers swimmers the workouts, drills,drylands, and 16-week training plan toget in the pool and focus on developing theirfastest freestyle one crucial step at a time.

Following is workout two of four from SwimSpeed Workouts exclusively reprinted for TCSD,with permission of VeloPress. Check back nextmonth for the next installment.

WORKOUT 1-2

PURPOSE: Feel for the water during all threephases of the underwater pull (high-elbowcatch, diagonal, and finish). If necessary, seeswimspeedsecrets.com to find videos of eachdrill.

WARM-UP■ 4 x 75 easy @ :15 rest ■ 50 swim / 25 horizontal scull drill

DRILL SET3x■ 0:40 standing scull drill■ 4 x 25 one-arm drill @ 0:15 rest

Round 1: Focus on hand entry and high-elbowcatch

Round 2: Focus on pitch of hand and forearmduring diagonal phase

Round 3: Focus on pitch of hand during finishphase

MAIN SET■ 6 x 200 moderate@ 0:20 rest■ 50 one-arm withkickboard drill / 150swim

1-2: Focus on high-elbow catch phase

3-4: Focus on diago-nal phase

5-6: Focus on finishphase

KICK SET■ 6 x 50 kick @ 1:00, 1:15, 1:30, or 1:45(Choose interval for 0:10-20 rest)

■ 25 ALL-OUT / 25 easy

BONUS SET■ 6 x 100 moderate @ 1:50, 2:00, 2:15, 2:30

(Choose interval for 0:20-30 rest)

Odds: 50 Tarzan drill / 50 dog-paddle drill

Events: 100 pull with buoy

WARM-DOWN SET■ 100 easy

TUBING SET■ 5x (rest 1:00-1:30 between sets)■ 10-15 full pulls■ 5-10 triceps only pulls

Free or fly, your choice

Rounds 1, 3, 5: Focus on high-elbow catchduring full pulls

Rounds 2,4: Focus on diagonal phase duringfull pulls

Triceps only: Focus on finish phase of stroke

TOTAL: 2200 (2800 with bonus set) + tubing

Republished with permission of VeloPress fromSwim Speed Workouts for Swimmers andTriathletes: The Breakout Plan for Your FastestFreestyle by Sheila Taormina, 4-time Olympian,gold medalist, and ITU world champion. Drill videos available for viewing at www.swimspeedsecrets.com.

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It’s great to see TCSD club members make greatimprovement. Here are few member’s stories onhow they achieved theirs.

Jennifer KaehmsIn a year I went from a 32:01 swim, 1:32:22

bike, and a 49:43 run to 24:59 swim, 1:23:22bike and 46:55 run at the March Bonelli ParkTriathlon Series Olympic distance.

The first step to dropping time in the water isto admit you have a swimming problem. Myswimming problem is I am embarrassed that mymom is way faster than me. I decided my goalwould be to try and swim as fast as her.... solast year in a attempt at my goal I joined hermasters team in the summer of 2012.

I tried to swim four times a week with mas-ters or the tri team. Swimming consistentlyhelped me drop roughly seven minutes on myconference 1500 meter swim time. SergioBorges (X Training) has us use pull buoys; theyhelped build up my strength. My mom is stillfaster than me though so I better keep traininghard!

Debbie KinsingerFor my first Olympic triathlon ever at age 54

my time was 39:27 for the 1.5 km swim, a 2:37pace. This April, I did my second Olympic lengthat the ITU Omegawave and my time was 37:04,a 2:28 pace. I watched the Immersion Swimtechniques on youtube and got Jim Vance’s(Training Bible) video analysis of my swim tech-nique.

Jeanette Davey: My first race

was Vineman70.3, July 2010.I did the 1.2 mileswim in 43:38.

My next racewas IronmanArizona, I didthat swim 2.4mile swim in1:33

The followingseason, 2011, I did Vineman again and my swimwas down to 38:03, a 5.5 minute improvement.

Then I had a bad bike crash that put me outfor a long time but I did make an attempt at IMLake Placid in 2012... swim was 1:20 which wasa 13 minute improvement!

TELL US HOW: TCSD Member Improvements



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NUTRITION

I think one of the things that has helped methe most with my swim (besides the swim les-sons I still take from Bill Gleason (GleasonEndurance Coaching) is going to his open waterworkouts. He structures them to feel like you’rein a race. And since I’m always in the “old lady”swim wave at races, I've already experiencedworse in training (because in the workouts I’m

swimming with all ages, men and women) sothere’s no panic at the start of the race.

The other thing I learned at his workouts ishow to sight and draft so I’m not only a fasterswimmer, I now also swim straight (most of thetime!) which has also made a big difference inmy swim times.

e are always looking for race reports. Share your latest experience, your first or

500th event. No two races are the same. Stories need not be just about triathlons,

they can include running, cycling and/or whatever you think other club members find

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

Submissions date is the 15th of each month for the following month’s publication and should

include photos whenever possible. Any questions on the submission process, please contact the

publisher or editor for complete details. See page four for contact info.

Share your race report or adventure.

ARTICLES WANTED!

W

20JULY 2013

upcoming race when he reached outand grabbed my arm and said, “wouldyou do me a favor and qualify atCabo?” I told him I will do my bestto get him and Mom over to theislands. Dad then proceeded to say,“You have worked so hard at thisand I just want to see my son in theWorld Championships before it’stoo late”. The words killed me. Icould only respond with, “no pres-sure old man”. He laughed andsaid "I know you'll do good oneway or another, have a great timeand make sure you call as soon asyou get done". For the next fourdays until the race that conversation was all I couldthink of. There were two slots for Kona, 120 guys in my AG on abrand new course that I don't have any idea on what to expect,no problem. IM Cabo was the only Ironman I was signed up for2013 because I missed the IM AZ 2013 sign up. So IM Cabo it hadto be. IM Cabo is a great race site in my opinion. The swim was

beautiful, warm andhardly any contact. Thebike was much hillierthan I thought and tooka lot out of me in the 80degree heat. The run hada lot of turns, but basical-ly flat. I think it wasabout 88 degrees on therun and it just drained mecompletely. I finished in11:35 and still made the topten but not even close towhere I needed to be toqualify. On the plane headinghome I am trying to think ofanother race I could possibly

get in to that wasn’t sold out. The main reason to get into anoth-er race in 2013 was due to the news I received from my Dad’s doc-tor a month before Cabo. He told me that his life expediency wasanywhere from six months to two years, maybe longer it was hardto tell. If the cancer moves up to his brain it is more like six


Troy with pops.

21WWW.TRICLUBSANDIEGO.ORG

months. So the first thing I was going to do when Igot back to San Diego was to startasking people how I can get intoanother Ironman to try again forKona 2013.

What happened on April 14th ofthis year that changed your life? Troy: What a crazy, beautiful day. Itwas Sunday and I usually go downand swim with the Tri Club in Del Marat 8am, but this day I decided to run.Saw the swim group going off when Istarted a nice hour run along thecoast. When I got home my 16 year olddaughter, Breanna reminded me thatwe needed to go shopping for Grandmasince it was her birthday. We took offaround 1pm and started down toFashion Valley and on the way down we were listening to thePadres game. I came up with the bright idea to go see some ofthe game then go shopping on the way to meet everyone for din-ner at Outback (Mom’s favorite). We watched a few innings and itwas the top of the 7th when my phone vibrated. I received a textfrom Ron A. (Ron Aldron is the owner of my company) and the

text read “boy, great week-end for you“, the onlything I could think of wasa nice size purchase ordercame in over during theweekend, woohoo! Nextwe were in the seventhinning stretch singingGod Bless America whenanother text came over,“Ron A.” again and thistime the text read, “youhave chills yet”, now Iam seriously wonder-ing how big this orderwas and just about to

call when I notice the phonenumber and it was an 858 area code and my boss

lives in Lake Forest which is 949 area code. It then dawned on meit was my friend, Ron Anderson and I had both Ron’s under “RonA.” Still with the song going and people singing all around me Itext him back, “whatta talking about willis?”, and the text cameover, “you’re going to KONA”.... I stared at my phone in disbelief.


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CONVERSATION, continuedEvery year the lottery has been on April 15th, not on the 14th soI text back, “this better not be a joke because if so this is notfunny”, well not exactly those words but you get the idea. Ronthen texted over the confirmation list and I had to sit down. I literally started to tear up and my daughter was still standingwith a look on her face like, “what the hell is wrong with you?”I showed her the text and she sat next to me and started hugging me. After the song ended we sat there for 30 secondsand bolted. There was no way in hell I could sit there and watcha baseball game. On our ride home we didn’t speak, but onlylooked at each other grinning at each other, it was so cool. I called up the Outback, since I made the reservations and cancelled, called the Chart House in Cardiff and booked a windowtable. Mom was thrilled I decided to go there and we all enjoyeda great meal with my daughter and I winking at each other thewhole time. While having coffee and Mom opening up presents,my card was last and my daughter had made a copy of the letterthat was sent to me and it was inside my card. After reading thecard she opened up the piece of folded paper. I told her to readit out loud, she read, “Aloha and Congratulations Troy Cundari! As a 2013 Legacy winner, you are cordially invited to compete atthe 2013 IRONMAN WORLD CHAMPIONSHIP in Beautiful Kailua-Kona Hawaii.” Once she read it the table broke out in screams.My youngest daughter started yelling “my Dad is going to Kona”,the table next to us started clapping and when I looked over atDad he was wiping tears away and said, “I knew you would do it”and gave me a high five. I can't tell you the feeling I had at thattime. It was so surreal the way this thing came together I couldnot have scripted it better. The hundreds of hours spent training,all of the money spent, and the many sacrifices made by my fam-ily were all validated at that very moment. It was a huge reliefand it could not have happened any better than it did. I trulyappreciate this once in a life time opportunity and it still gives me chills reading the letter that will soon be framed andon the wall.

For those not familiar with the lottery, Ironman picks 100 gener-al lottery winners from around the world. Last year they startedthe Legacy Lottery and it requires you to have completed 12Ironman sanctioned races, finished 2011, 2012 and signed up for2013 to be in the running. The break down for the Legacy lotterywinners were 6,600 entrants for 100 slots worldwide. 54 werepicked from the US, 11 picked from California. This was my 12year in a row signing up for the lottery...I truly believe theIronman mantra, “Anything is Possible”.

What are you hoping for from your Hawaiian Ironman experi-ence? Troy: I just need to get to the starting line healthy. There are somany things that could go wrong, I just need keep positive and


24JULY 2013


TCSD SWAP MEET

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

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PROFESSIONAL SERVICES

A win win for yourself and

your co-travelers through life!

Sunday, August 4 from

11:00 am to 3:00 pm. (Venue

location pending.)

New and used atheletic

equipment and apparel for sale

and better yet all proceeds go

to help your fellow triathletes

in need of help.

We’d LOVE sponsors who

would have our tri-clubbers

eyes and ears at this event!

We will also be accepting

gently used equipment and

apparel for donation.

11.04.13

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Please contact Victoria at [email protected] for donations,questions and suggestions.

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RS

MINE

To be a good climber you need to build a foun-dation of strength. Strength is the component offitness that allows you to climb faster. You mayhave heard of “strength endurance” (SE) inter-vals before. SE intervals are performed at a slow40-60rpm cadence for 10-20 minutes. Sessionsof 2x20 minutessets are great,but many peopleprefer to do4x10 minutessets. Either way,you’re buildingyour climbingstrength. Onceyou start toget somegood strengthin your legsyou’ll be ableto spin at a moreoptimal cadence (~90rpm) and go faster forlonger up those hills.

Now, when you find yourself climbing in arace (it only takes two for it to be a race) thereare some strategies you can do to neutralize orsmash your opponent – even if you’re not thefastest climber.

Don’t Start Out Too HardIt’s seen time and time again from inexperi-

enced riders. They’ll flex their muscle and startout a long climb going balls out. Let ‘em sink Isay. You can usually tell by their body languageif there going out too hard. If you’re much outof your comfort zone then just let them ride

away. There’s a 90%chance that they’llblow up and you’llpass them going12mph quicker.

Going Into The Red

There are times youwant to go into the red,and other times youwant to stay well out ofit. If you know that theclimb has a period ofrespite approaching andall you need to do is get

over the next pitch with the group before youcan rest, then it’s recommend going into the redif it means making staying in contact with thegroup. If the climb flattens out and you have achance to recover from redlining then it’s worthsuffering to make it to that section.

CYCLING TIPS: Climbing Stratagies

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If the climb keeps going upwards for severalmiles and the pace is too fast, don’t be afraid tolose contact with the group. Guaranteed you’llstart picking off some of the individuals ahead ofyou when they’ve had a nuclear meltdown. If youown a powermeter you’ll realise how littlewattage you’re pushing after you’ve blow up(however, it’ll still feel like you’re going as hardas you possibly can).

PositioningTry to enter a climb in the top 25% of the

group. This will give you a buffer to drop back asyou need. It only takes a few seconds to take youfrom ‘nearly blowing‘ to ‘recovered‘. Droppingback a few places will give you those preciousfew seconds to rest those legs.

If you know a steep section of the climb isapproaching try and move up a few positions asdescribed above. If you’re not off the back,you’re still in it.

Out of the SaddleStanding up while climbing is a more powerful

way to get up the hill, but much more ineffi-cient. It requires different muscle groups and

uses more upper body strength to pull on thebars. Through specific training you can get bet-ter at riding out of the saddle.

Resist the temptation to get out of the saddlewhen the rest of the group does. If you don’tneed to get out of the saddle, then don’t wasteyour energy. It’s contagious. Once one rider getsout of the saddle then everyone else does. If youlook at your speedometer when standing upyou’ll often notice that you’re riding slowerbecause your cadence slows. Be conscious tokeep your cadence up or shift into a bigger gear.

Not saying that you should never climb out ofthe saddle. Alternating between sitting andstanding is a great strategy to stretch out andrest your seated climbing muscles. Just do it onyour own terms if you can help it.

AnklingThe action involves a lowering of the heel as

the downward force of the pedals takes place anda lifting of the heel as the pedal begins theupward movement of its revolution. This is a sug-gested pedal stroke to employ in only two situa-


26JULY 2013

CYCLING TIPS: Climbing Strategies, continuedNEW TCSD MEMBERS,continued

Elizabeth Kenny

Eric Koch

Julia Krenek

Lukas Kropat

Stephen LaHaie

Michael Larsen

Bessy Leszczynski

Colleen Lighter

Mark Lillman

Alexandra Link

Miller Lisa

Edward Lyell

Rieko Lyell

Wendy Maciariello

David Marguglio

Jose Manuel Martija

Terrance McAdoo

Kelly McEniry

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Thomas Nguyen

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Maggie Riley-Hagan

Bryan Robinson

Kevin Rookey

Delia Rosales

Travis Rose

Deanne Ross

Mike Salani

Irina Schmelzer

Mark Seilhamer

David Senness

Tero Setola

Michelle Shepley

Rob Simik

Jennifer Simpson

Kaela Sirois

Patrick Sparkman

Eric Strate

Bobby Sukhanil

Shandalee Sumpter

Sita Syal

Raquel Talbot

Meg Timms

Peter Travaille

Shanne Trosper

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Hendrik Van Leuven II

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Elizabeth Wong

David Woodruff

Payton Woods

Robin Young

Donna Zwemke

CONVERSATION, continueddo what I have for the other 15 Ironman'’, stayout of the way of CARs!

I am leaving right after the Mission BayTriathlon so I can enjoy everything this racehas to offer. Getting that magical racebracelet, The Parade of Nations, Athlete'sDinner, and of course the Underpants Run aremust do’s.

On race day I will be a nervous wreck, butlooking forward to it. It will be nice not to lookat my watch every 15 minutes but to enjoy theday. After all these years of watching the NBCbroadcast and then actually be in that samerace will blow my mind. I will be there theweek after the race as well and look forward tospending time with my family, as a KONA IRON-MAN FINISHER.

I want to thank the athletes of Tri Club ofSan Diego for all it has done to change my lifeas well many others. My hat is off to the lead-ers that truly built this club into the largest,most desired club to join in the nation. JimMcCann, Brian Long, Thomas Johnson, andmany others - Thank you!!!

And thank you Craig for taking time out tochat with me!

Craig: Troy, thank you for sharing your story.We wish you the best of success in Kona. Weknow you make your family and fellow TCSDmembers very proud.

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

tions:1) When you want to put the pressure on theothers or 2) when you’re in trouble and hang-ing on for dear life

In both situations it’s such a smooth pedalstroke that once you have it perfected no onesuspects that #1 is coming or #2 is happening.It employs much more hamstring and calf mus-cles into your pedal stroke and is a deadlyweapon.

AttackingWhen you see someone who is hurting and

want to get rid of them it’s not necessary toattack. There’s no quicker way to get yourselfdeep into the red than attacking on a hill. Only

pure climbers can unleash an attack at a highpace and stay away in the hills.

Instead you’ll want to start puting on thepressure slowly. Don’t stand up and make itobvious. There’s nothing more demoralizingthan when this is done correctly against yourcompetition. Put on the pressure slowly andyou’ll find yourself pulling away. It’s verydeceiving.

Cycling isn’t always about who is thestrongest rider. Much of it has to do with howyour efforts are timed. Patience comes to thosewho wait.

Article reprinted courtesy of cyclingtips.com.


27

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SPONSORS OF TCSDendurance. The fins gave him the added kick tostay near Wolfgang Kern and Fritz.

Within a few minutes, the pack thinned out.Wolfgang swam near the front, and Fritz stayeda few yards back in Wolfgang’s slipstream. Nickmanaged to keep a tight distance near Fritz’sheel. He saw Fritz missed a few strokes with hisright arm, as if he were doing a one-arm swimdrill. Why would he do that in a race? Strokingwith only his left arm, Fritz fell off the pace anddrifted back a few feet. Nick was so close hecould have grabbed Fritz’s right ankle.

Nick saw Fritz held a disc about the size of ahockey puck in his right hand. As Fritz’s strokefollowed through to his right hip, recognitionhit Nick when he got a fleeting look at the smalllimpet mine the German clutched.

“Contact!” Nick panted urgently into his mike.It was the signal for the team to isolate Fritz andprevent him from contacting Wolfgang Kern orany of the other racers. With several powerfulstrokes, Nick knew Fritz might regain his posi-tion flanking Wolfgang.

No way. He grabbed Fritz’s right ankle tightlyand twisted it, forcing the German to flounderon his side. Fritz screamed an invective in hismother tongue, but Nick held him as if he hadiron claws. In the few moments that passed,Nick’s partners on paddleboards slid in to isolateFritz from nearby swimmers, and the two otherSeals on the team blocked nearby swimmersheading on the course near the flailing German.In the hubbub, Nick failed to see if Fritz nolonger held the mine.

Fritz shouted again in German while twistingto free his ankle from Nick’s grip. Kicking hardwith his fins to tread water, Nick raised his armsto keep Fritz’s foot suspended just above thewater. A moment later a dull underwater boomfilled Nick’s ears. A gush of water accompaniedthe biting stings that struck his skin exposedbelow the water. Because he wore a full wetsuit,booties, and fins, and both hands were out ofthe water, only a few bee-bee-sized fragmentsexploding from the limpet mine stung Nick’sneck and chin. Barefoot and wearing a sleevelesswetsuit, Fritz hadn’t dropped the mine soonenough to let it sink and be out of harm’s way.He screamed when the mine’s shrapnel strafedand burrowed into his exposed skin below thewater. No other swimmers were close enough forthe stinging shrapnel to hit them.

The other team members instantly convergedand secured Fritz. They quickly surveyed thenearby swimmers to determine who might needfirst aid and immediate evacuation. Fritz, whohad been the closest to the explosion, was theonly swimmer who had suffered scores of small,bleeding wounds. Wolfgang Kern had been sev-eral yards ahead and out of range of the under-water detonation. The small, exploding minecould inflict dire damage only upon direct con-tact with a victim.

After Nick quickly described the mine’s explo-sion into his mike, Sarah’s voice crackled in hisearpiece. “I’m motoring right behind the harborpatrol boat. We’ll be there in less than a minute.I’m phoning the Coast Guard.”

7134, continued

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Two policemen on the fantail of the harbor patrol boatplucked Fritz from the water while reciting his Miranda rights.Through rivulets of blood streaming down Fritz’s left forearm,Nick saw his race number, 7143, tattooed like a World War IIconcentration camp number. He noted one of the policemenassisting Fritz out of the water also had a tattooed number onhis left forearm. It was six digits, starting with a poorly formednumeral eight. Maybe it’s some kind of remembrance? He didn’thave time to ponder it.

Less than a minute later, the harbor patrol boat sped awaywith only Fritz taken aboard, leaving a foamy wake and a gath-ering band of swimmers treading water. Rumors and speculationflew between the competitors until Wolfgang Kern joined theknot of swimmers and spoke.

“I think he was after me. Did you see a tattooed number onhis forearm?”

“Yes, 7134,” Nick said. “It was crudely drawn. What does itmean?”

“One of the policemen in the boat had a poorly drawn, tat-tooed number on his forearm as well,” Sarah said. She was tran-scribing coordinates from her GPS unit onto a diving slate togive to the Coast Guard divers so they could recover any evi-dence of the mine. “I wrote it down to look it up later.837114.”

“They’re criminals,” Wolfgang said. “Those numbers meansomething else. Lend me your pencil and slate.” He grabbed oneof the raft’s gunnel lines to steady himself while he wrote thenumbers. “Did they look like this?” He held up the slate.

Nick nodded.“Yes, the eight was open on top, and the two numeral ones

were different,” Sarah said. “That’s exactly what they want you to think,” Wolfgang said.

“Turn the numbers over to see what they really say.” He heldthe slate upside down.

They read the words aloud.“They’re neo-Nazis,” Wolfgang said. “My father is a member of

the German Parliament, and he has liberal ideas. They’veattacked him before, and now they’re apparently after me. Youprobably saved my life. How did you know to follow him?”

“The Navy received intelligence of a possible attack duringthe race, but our commanding officers decided it wasn’t a cred-ible threat,” Nick said. “Our triathlon team decided to treat itas an exercise in anti-terrorism. It’s a good thing we did.”

“I’m calling the police,” Sarah said. “Just who was thatpoliceman with the tattoo in the harbor patrol boat?”

Nick looked in the direction the boat had disappeared, at thefestive crowd of triathletes and their friends gathered on theshore, and at the scores of pleasure boats moored nearby on theotherwise peaceful Sunday morning. He knew triathlon wouldnever be the same again.

7134, continued

Triathlon Club of San DiegoP.O. Box 504366

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