tcsd trinews 0909

September 29th, TuesdayCoastal Sports and Wellness

SPECIAL GUEST: Chris Carmichael,

Founder of Carmichael Training Systems.

GROUP RIDE with Chris: Starts at 4pm

See website for latest updates andcomplete details.

25TH ANNIVERSARY PARTY!

SEPTEMBER CLUB MEETING

Sunday - September 20, - 11:00 amLocation: San Dieguito County Park

Tickets Required

Catered Mexican Food Vegetarians & Vegans Dishes

Muffins & Salads by SouplantationNon-alcoholic beverages provided

BYOB

Fun Events All Day: Live music, Raffle drawings and more fun!

TRIATHLON CLUB OF SAN DIEGO TriNews

TCSD Contacts 2Volunteer Members 2Board Members 2Event Calendar 2Weekly Workout Calendar 5

Member Profile 5New Members 6Ironman Conversation 7Race Discounts 9

Friends Offering Discounts 11A Tale of Fiction 14Cooking with KASHI 19Product Review 23

INSIDE THIS ISSUE

2009SEPTEMBER

Somewhere during the transition fromthe Wnter training doldrums to the firstspring races, TCSD President Brian Long

had a brainstorm. “This is the first year TCSDis sponsoring the Solana Beach Triathlon, let’sput together a dedicated training program toget a group of beginners all the way fromscratch through to the race!” And so TCSDCares Team Solana was born. Its membersraised over $5,000 for TCSD Cares.

The Team ultimately comprised of 16 verydifferent individuals with one goal in common,who were destined to become great friends.

The 8 week program consisted of educationalseminar, dedicated team training events andindependent workouts.

The TCSD Cares training program wasdesigned to take advantage of recurring clubworkouts and donated time and resources fromclub sponsors and coaches. Not surprisingly,once the word got out about the program,even more club volunteers and sponsorsstepped up to donate their time, resources andexpertise. From there the adventure began.

Below are a few reports from participants. Acomplete story of the TCSD Cares Team Solana

can be read on theclub’s website.

Event/Race Report:Gordon Clark I could probably writefive or six pages onhow this experiencehas changed my life,but due to space limi-tations of the newslet-ter, I will share ashorter version withyou.

I finally showed upto one of TCSD month-

TCSD CARES WRAP-UP

TCSD Cares team members and coaches.

Courtesy of Bryan Koci/Red Tie Photography

continued on page 3

Newbie/Networking Meeting Monthly, 1st Thursday, 6pmLocation: Hi-Tech Bikes,7638 Clairemont Mesa Blvd.

September Club RaceSeptember 27th, Sunday, 7amLocation: Fiesta IslandDistance: S 800m, B 12.5mi, R 4midistances are approximate

September AquathlonSeptember 23th, Thursday, 6pmRegistration starts around 5pmLocation: La Jolla ShoresDistance: S 1000m with a R 3midistances are approximate

This is the last one of the ‘09 season

TCSD 25th Anniversary Party!September 20th, Sunday, 11amLocation: San Dieguito County ParkTickets required

Check TCSD’s web site for anyupdated information.

September PotluckSeptember 25th, Friday, 5:30pmAfter Friday Evening Cove SwimLocation: La Jolla Cove

This is the last one of the ‘09 season

September Club MeetingSeptember 29th, TuesdayGroup Ride with Chris: Starts at 4pmFood: 5pm - Speaker: 6pmLocation: Costal Sports and Wellness, 4010 Sorrento Valley Blvd. Special Guest: Chris Carmichael

His latest book will be availablefor purchase and signing.

Check TCSD’s web site for any updated information.

Triathlon Club of San DiegoP.O. Box 504366 San Diego, CA 92150-4366www.triclubsandiego.orgSend correspondence to the addressabove or contact president BrianLong at [email protected]

Membership & RenewalSend check payable to TCSD to theaddress above. Rates for new memberships & renewals: $60/year,$45 military (w/active ID), $110family (2 adults). Additional years available at discount, see last pageor TCSD website application page.

TCSD e-listsSubscribe to the TCSD e-mailing listsby sending a blank email with yourname in the body to:[email protected]

EditorBarbara [email protected] (760) 710-7730

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

Newsletter ArticlesPlease submit to editor

Contributing Writers Richard Duquette, Barbara Javor,Kim Meuller, Dean Sprague, Ty Stewart and Craig Zelent

Newsletter ClassifiedsContact Raja Lahti at [email protected]

Digital Newsletter or Hard Copy?Choose approriate box in your on-line TCSD member profile.

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 Devin Reily [email protected] (619) 895-0687

Expo Coordinators Sherry Ashbaugh [email protected] (858) 337-8839

Anne Fleming [email protected]

Grand Prix (including Aqua & Duathlon) Dean Sprague [email protected] (858) 270-1605

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

New Members Michelle Panik [email protected]

Publication Manager Madonna Bentz [email protected] (858) 349-5504

Race Director, Duathlon Tyler & Suzanne Ives [email protected] (858) 688-2997

Race Director, Triathlon Anne Kelley

Brian Wrona [email protected]

Social Director James Delliquanti [email protected]

Sponsorship Director Raja Lahti [email protected]

Swim, Masters Coach Nikee Pomper [email protected] (970) 390-1645

Swim, Open Water Director Thomas Johnson [email protected] (619) 987-8822

Track Coach Jim Vance

Track Coach, North County Mike Plumb [email protected]

Web Administrator John Hill [email protected]

Volunteer Committee Members Michele Kuehner [email protected]

President Brian Long [email protected] (760) 415-3329

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Farah Hedwig [email protected]

Race Director Cory Osth [email protected]

Club Liaison Raja Lahti [email protected]

BOARD MEMBERS

VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

AUGUST EVENT CALENDAR

WWW. TRICLUBSANDIEGO.ORG3

TCSD Cares Wrap-up, continued

ly New-comers Meeting at B&L in June. I had planned onattending 3 months earlier, but always had an excuse toblow it off. A few days before, I visited my doctor, whohas been “on me” for the last couple of years aboutstarting to work out, she said if I didn’t do anythingsoon, things would get ugly. So I went to the meetingwith an open mind...and that’s when the magic hap-pened!

I listened to Steve Tally, one of the beginner coaches.His talk was awesome! He broke everything down so itwas super easy to understand. I had only seen triathlonon TV.

After the meeting, I had a few more questions for him.That is when he told me about the TCSD Cares program.

HiTech Bikes hosted the fist TCSD Cares meeting a fewdays later. I was pretty nervous, but all the coaches werethere and answering everyone’s questions in easy terms,which put me at ease. It was a no brainer...I joined thisspecial program.

Well now it was time to get started. I went to all of theplanned workouts and a few things happened. I meet a group ofwonderful caring people! The coaches!! Each and every one madesure I was well informed, instructed and guided the correct wayfor each task at hand. All of the TCSD Cares scheduled workoutswere part of the club’s regular events, but we had our own coach-es, the input from “regular” club members was a bonus. I amespecially thankful to the other TCSD Cares Team members...Icouldn’t have done it withoutthem. Their encouragement it hasmade the early days of pain toler-able. Slowly the soreness sub-sided and the new lifestyle tookover! I believe I have made a newlifelong set of friends.

Now I look at my finish timesfrom the Solana Beach Triathlonand think how I can do a littlebetter next time. I have alreadysigned up for Mission Bay!

When this program comesaround again, I will sign upagain! Many thanks to everyonethat had a hand in this program.

Event/Race Report: Al Allison The program was so beneficial andenjoyable its hard to condense theexperience into a short statement,however…

My interest in triathlon peaked

the morning of the final leg ofthe Amgen Tour of California inRancho Bernardo. At the startingline expo, I received a flyer forthe Spring Sprint Tri that includ-ed a super sprint triathlon: 200meterswim, 6 mile bike, 1.5 milerun. I thought that I could han-dle these distances so I entered.I completed the super sprint andenjoyed it and at the expo Ilearned about the Triathlon Clubof San Diego. I attended FarahHedwig’s TCSD Networking andNewbie Meeting at Hi-Tech Bikesand then Steve Tally’s BeginnerMeeting and Triathlon 101 atB&L Bikes. I was captivated andhad to join TCSD. I was amazedat the daily training opportuni-

ties offered by TCSD and thought that I could easily use the TCSDtraining calendar to prepare for upcoming triathlons. I alsoslearned about TCSD CARES TEAM SOLANA and pondered joiningover just training at the club events.

I decided to join TCSD CARES TEAM SOLANA because the pro-gram offered dedicated coaching; special clinics (bike mainte-nance, injury prevention, nutrition, transition, bike handling,

active stretching, surf entry, swim stroke, and racecourse prep..etc) and group workouts. Steve Tally wasthe main coach and led most of the group workouts.Beginners’ coaches Dean Rosenberg, Steve Koci, JulieHarrer, Anna Weltman, and Farah Hedwig providedexcellent support, knowledge, and training opportuni-ties. We are forever indebted for the coaches’ dedicationand expertise.

Although the Team Solana program was terrific, thebest part was getting to know the other 15 wide-eyednewbies that made up the Team. We were a prettydiverse group of men and women with a 46 year agespread between the youngest and most chronologicallygifted. The team included a self-proclaimed couch pota-to, an inter-collegiate athlete and everything inbetween. We bonded in a unique way during this pro-gram and that bond will continue as we live the‘triathlon lifestyle” together and take great pride in thefact that we are the TCSD CARES TEAM SOLANA “ORIGI-NALS”.

continued on page 10

Gordon Clark, the addiction begins now.

Al Allison, nice and aero...well almost.

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Monday6:00 PM Computrainer Cycling and ErgVideo • Location: Coastal Sports and Wellness.

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

5:45 PM Ocean Swim • Location: La Jolla Shores. Meet at sea wall, southern restrooms.

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.

5:45 PM Track Workout, a coached session • Location: University City H.S.

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

Wednesday5:30 PM Advanced MTB Training • Location: Penasquitos Canyon Side Park (east pkg lot).

Contact: Dave Krosch, [email protected]

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.

5:30 PM East County Trail Run, Contact: Florian Hedwig for more information (619) 820-2388,

[email protected] or [email protected].

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

(I-5, to Lomas Santa Fe west)

5:45 PM Ocean Swim • Location: La Jolla Cove on the lawn.

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)

** Starts after daylight savings time, but check TCSD website for complete details.

TCSD WEEKLY WORKOUT CALENDAR

WWW.TRICLUBSANDIEGO.ORG5

ERIC REHBERGMember since: 2000

MEMBER PROFILE

Age group: M 45-49

Status: Married

Before I became a triathlete: A surfer.

Favorite Race/Tri Event: Kona IM

Favorite local restaurant: El Agave,in Old Town San Diego.

Best Leg/Event: Love the Bike, Run fastest, Swim like a brick.

PR: My first race, Guam Bud Lighttri series. I used a rusty moun-tain bike. As you can imagine I was last to start the run butended up winning the race. I ran a sub 35 10K in surfshorts(yes, not a great suggestion forcomfort). Not sure it was thefastest, but it was the most fun.

Most Embarrassing or DisastrousMoment: IM CA 70.3, while inline waiting to start, discoveredmy one piece tri suit was onbackwards. Had to hit the bath-room to change…missed mywave start by 10 minutes. Note:Never get dressed in the dark.

My Equipment:Wetsuit: Orca, Zoot Bike(s): Orbea Ordu TT and

Cervelo R3SL Road bikeShoes: Asics, Zoot

continued on page 6

Sunday, September 27th, 8:30 am

6

REAL BEGINNERS’ BIKE RIDE

The TCSD Real Beginners’ Bike Ride takesplace on the 56 bike path and is a club ridewhere NOBODY gets left behind. If you canride comfortably for at least 60 minutes without stopping (total ride time 90 minutes)then this ride is for you. Please have at leastminimal cycling ability (can ride, shift, andcorner your bike adequately). Be ready for acouple of moderate climbs on the first half ofthe ride. Beginners need hills too!

We will have a brief talk at 8:30am, and berolling by 9am. Helmets are MANDATORY. Wewill help you change your flats along theway, but please be equipped with your owntubes to carry on the ride.

Questions? Contact Dean and ’the Steve’s’at [email protected]

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

Directions:I-5 to Carmel Valley Road.East on Carmel Valley Road to El Camino Real.South (RIGHT) on El Camino Real.In about 1/2 mile, RIGHT into the parking lotfor California Bank and Trust.

Monday, September 21st, 6:00 pmBEGINNERS’ MEETING & TRIATHLON 101

Attention beginners! This monthly talk isspecifically designed to get you started inthe sport of triathlon, and our goal is todemystify triathlon, and remove the ‘intimi-dation factor.’ We will cover triathlon basicsfrom A to Z. All questions are fair game!NON-MEMBERS WELCOME!

Contact:Questions or comments can be sent to yourbeginner coaches Steve T, Dean R, and/or Steve K at [email protected]

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

Directions:It’s right off Interstate 5 at Rosecrans acrossfrom Hampton Inn.

continued page 7

MEMBER PROFILE,continued

Equipment wish list: (up to 3items) Three more bikes,because who could ever haveenough.

Can’t Race Without: Coke

Best advice: If your’e not racingfor a paycheck then never stophaving fun or laughing at your-self. We are a unique breedthat finds fun in pain and pushourselves for the glory of noth-ing more than accomplishingthat which we previouslythought impossible.

NEW MEMBERSMax AffaranoRich AndersonWayne Armitage, jr.William ArsenaultRichard BarberElizabeth BarlowRichard Behrens Jeanne BellezzoTrent BiggsMatthew BitterScott BowenAlvaro BuenrostroHugo CarreonJonas CastilloJeffrey ChangMarit Chrislock-LauterbachMark ChristensenMary ChristensenWaylon ChristensenMatthew ClarkWilliam ClaytonAlyssa CobbanAdam CohenVictoria CrandallPaul DeMartiniJames DoranRenee DrucasJacqueline EllisSandra EncaladaKristen EnyediDavid EverettNathaniel Fanara

To order, go to www.mdotcoffee.com

Use code TCSD to receive 25% off your order. (This discount does not apply to the KONA coffee.)

We’ve chosen what we believe are the highest quality and most flavorful coffee beans in the world – single origin Guatemalan coffee and single-origin

100% Kona, Single origin means consistency, which is the first step in producing a superior, “non-blended” coffee – harvested form the same farmseach and every time. The high-altitude and volcanic soil in Guatemala andKona make for some of the best coffee growing conditions in the world.


NEW MEMBERS, cont.

Craig: What was your sports background priorto triathlon?

John: I was actually a decent soccer goalie asa kid. I made the All-County team and was thelast goalie cut from our state (Mass.) travelingteam. In high school, I managed to getrecruited to play for a prep school. I alsoplayed hockey, basketball, and spent a yearrowing on the crew team in high school with alot less success. I finally burned out on soccer,so college was mostly pick-up ice hockey anda year of rugby. That year of rugby was thebest training I've ever done for the start of anIronman swim.

Craig: How did you get introduced totriathlon?

John: Dumb luck. I was trying to find somesport to do after college. I went in to the localbike shop in Clifton Park, NY and met WoodyFreese, (who has done every single Lake PlacidIM) who not only sold me a bike, but got mesigned up for the local triathlon club.

Craig: What was your first triathlon like?

John: My first race was actually a duathlon -run/bike. I didn't have a clue on how to pacemyself, so I started pretty slowly on the runbut kept passing a lot of people along the way.I ended up on the podium (3rd) forClydesdales, so I was hooked. My first triathlonwas a little more intimidating. It was a sprinttriathlon back in Massachusetts. The morningof the race they had most of the beach ropedoff and only a 5 foot wide path from the waterto T1 because Stone Temple Pilots had per-formed the night before and there were brokenbeer bottles all over the beach. I was not agreat swimmer, despite spending that summeras a windsurfing instructor, but I managed tofinish somewhere in the middle of the pack. Iwas officially a “triathlete”. I kept up thetriathlon lifestyle through medical school,mostly for sanity and stress relief. I lucked outand my med school advisor for my last twoyears of med school was also a triathlete, soevery time I had a rotation with him, we’d get

a workout in!

Craig: What is the dumbest thing you’ve donein a triathlon or while training?

John: Where to begin? Not having a wetsuitfor an early season race (early April) inupstate New York. I should have known betterwhen I was one of one of only two guys with-out a wetsuit. The second clue should havebeen the icebergs and penguins out in thewater. I was so cold coming out of the waterthat I couldn’t open my hands to get my bikeshoes on or clip into the pedals. Add a steepuphill (boat ramp) out of transition and thefact that I tipped over at the top of the rampwhile still clipped in and you can get the pic-ture...I looked like a turtle flipped over on itsback because I couldn't unclip...

Craig: What Ironman races have you done orshould I say which IM races have done you?

John: Ahh...First Ironman was Lake Placid in2001. I did a repeat trip back to Lake Placid in2002 as well as what was Ironman Utah in itsfirst year with the crazy wind storm during the

IRONMAN CONVERSATION with CRAIG ZELENTI recently talked triathlon with the club’s very own Dr. John Martinez ofCoastal Sports & Wellness Medical Center. Join me as we get to know thisIronman doctor.

continued on page 9

continued on page 8

Running along Alihi Drive a few years back.

Jacob FeldermanChristopher FlemingErika FloraVenus FloresEugene GallagherMandy GarciaJochen GieseTodd GleedBrian GoldenTodd GrayCallan GreenAngeleen GutierrezSarah HahnEast HaradinKenny HaysScott HolmbergGreg HoulgateBrett HumphreyRobert HutterDaniel JacobsenNicholas JoannouShay JohnsonJennifer JohnsonJonathan JuddErin KarraschAnne KerrJennifer KingJennifer KtuhAlex KuhlmannMelissa KurekTheo LacyGary LambGrace LandersJessica LaRueSteve LathropJason LeeMark LeeMichael LeeJustin LiuMelissa LongDane LotspeichJoseph MartinezBrandy MartinezTristan MartinezMatthew MasonFernando MattosShaun McAndrewAdela MedinaAnn Melin

8

Congratulations to the following TCSD members who finishedIronman Lake Placid in July. I especially want to highlight Sonja’sperformance who has bounced back with grace and class from beingon the wrong side of a truck/bike accident in 2008. And it musthave been pretty cool for Julia to pass on the Kona slot...becauseshe had already qualified! And Bart is one of our members who lives in Texas - that speaks tothe far reaching qualities of TCSD!

If you are entered in an Ironman (or longer), please email Craig Zelent at [email protected]'s the only way to get listed in our TCSD results. Thanks!

Congratulations IM Finishers!

IM USA - July 6, 2009

Finish Overall Div/Rank Division Swim Bike Run

Bart Bybee 11:55:42 543 71/304 M45-49 1:18 6:06 4:21Sonja Doherty 12:32:40 793 25/104 W35-39 1:04 6:19 4:57Julia Van Cleave 13:38:43 1,279 1/12 W55-59 1:07 6:16 5:59

2,051 Participants. Seconds and transitions not included.

Vineman - August 1, 2009

Finish Overall Div/Rank Division Swim Bike RunJustin Bird 10:38:45 20 8/114 M35-39 1:06 5:27 3:59Florian Hedwig 11:03:29 33 13/114 M35-39 57:59 5:14 4:46Henk Overdevest 11:18:49 49 5/75 M45-49 58:45 5:53 4:10Stephen Banister 11:34:58 73 14/63 M25-29 54:01 5:48 4:44Devin Reilly 11:45:01 87 10/85 M30-34 1:14 6:00 4:20Jodi Hays 12:11:19 128 1/23 F45-49 1:23 5:53 4:40Austin Curnow 12:34:05 176 22/63 M25-29 1:22 6:01 4:59Brian Wrona 12:52:25 230 26/63 M25-29 1:16 6:02 5:19Rick Michaels 13:01:14 255 41/99 M40-44 1:17 6:20 5:12Tomas Morales 13:02:43 258 30/75 M45-49 1:40 6:21 4:51John Wilson 13:18:14 287 59/114 M35-39 1:14 6:45 5:09Paul Buote 13:36:51 327 56/99 M40-44 1:26 6:38 5:22Ghislane Labonte 13:50:02 356 2/13 M55-59 1:19 6:47 5:26Ruben Rios 14:59:53 454 33/47 M50-54 1:18 7:23 6:03Garry Elmitt 15:19:46 479 1/2 M70+ 1:21 6:29 7:10Jim Markwell 15:27:50 486 35/47 M50-54 1:20 7:05 6:40Ron Lane 15:58:46 529 90/114 M35-39 1:31 7:30 6:29

544 Participants. Seconds and transitions not included.

Three more TCSD members have earned their way to the “Big Dance” in Hawaii. A huge congrats to:

Dean Sprague and Kim Rouse qualified at Hawaii 70.3 on in May.Garry Elmitt qualified at Buffalo Springs 70.3 in June.

Congratulations to the following TCSD members who finished theFull Vineman. Also to those who finished Barb’s race as well asVineman 70.3 in July.

NEW MEMBERS, cont.

Dawn MinutelliDaniel MorandoPaula Munozsusan mylesBobby NicholsAustin NixJoe NixLucia Olaechea-RandallBrent PattersonAshley PetersCarlyn PetersonScott PfennighausenGrayson PomeroyCarrie RandleEric RichterDavid RodriguezClinton RosendaleMalisa SangsiripisalTracy SeamanDirkovich SharDevin SheaMatt SimonsChristina SjobergWilliam SmithChristopher SohovichGary SowellJoanna SungTim ThomasKris TosczakMario TovarLarry TrampelRichard VailMaria ValdezDominique VerhelleSamuel WaersRichard WissemannIan Wright


IM Conversation, continuedswim. Also managed to snag a lottery slot forthe “Big Dance” a.k.a. Kona in 2002. Followedby Ironman Coeur d’Alene in 2004, andIronman Arizona and Ironman Wisconsin in2005. I've also done a bunch of Half Ironmans- Vineman, California and Buffalo Springs inTexas.

Craig: Out of all the multisport races you havedone in your career, which gave you the mostpride?

John: Having the opportunity to race at Konawas thrilling, especially after spending theprevious 3 years as part of their volunteermedical staff. It’s the toughest race day con-ditions I’ve had between heat and humidityand just a crappy day in the nutrition depart-ment. I got sick on almost every lava rock inthe Energy Lab.

Craig: How did you meet yourwife, Laura Sasaki?

John: We’re a true triathlon cou-ple. I met her standing in line topick up race packets at theOceanside Half Ironman. Shewouldn’t give me the time of day(or her phone number). Her sideof the story is that her friend sawme first and Laura was trying toget me to talk to her friend...Werandomly met again about 9months later when she sent anemail out to the Inland InfernoTri Club, which we were both members of atthe time, asking to borrow a bike case. I hap-pened to be the first to respond, neither of usrealizing who the other was until I droppedthe bike case off…

Craig: How did you propose to Laura?

John: I proposed to her at the end of IronmanCoeur d’Alene in 2004 (we were both racing).I had been in contact with Tom Zeibart therace announcer, and had a big banner made tohold up as we came to the finish line. I shouldhave thought out having to carry the bannerrolled up in a large fanny pack a little better.I was able to get down on one knee to pro-pose. Getting back up took quite a bit ofeffort...We got married out in Kona later thatyear the night before Ironman.

Craig: Where did the idea for Coastal comefrom and when did the dream begin?

John: The idea for Coastal Sports and Wellnessstarted back during my residency. I saw that alot of active patients and athletes were frus-trated by the current fragmented medical sys-tem. Many athletes were seeing a primary caredoctor, a sports doctor, a physical therapist,and maybe a chiropractor and massage thera-pist, but there was very little communicationbetween the groups. Patients were getting dif-ferent information and instructions from eachprovider.

I was in Denver doing my residency and hada chance to spend some time at the BoulderCenter for Sports Medicine. They had done agreat job of integrating all the sports medicine

specialists together in oneplace. I knew I wanted to takethat model and expand it toinclude primary care as well asothers such as acupuncture andpersonal trainers to complementthe sports medicine, physicaltherapy and sports performanceenhancement. Add to that thefact and you can imagine whatfueled my vision. I believe thata lot of chronic medical dis-eases, from high blood pressureto diabetes, are preventable ortreatable with proper diet andexercise. It’s been over a 10 year

project! I think we’re unique in the broadrange of services that we offer.

Craig: Who can benefit from the facilities atCoastal? In other words, what does Coastaloffer?

John: We’re literally that “one-stop” medicalcenter for athletes and active patients. AtCoastal Sports and Wellness, we’ve workedhard to integrate and complement each other’sstrengths, from primary care and family medi-cine to the sports medicine and therapy side,as well as sports performance and testing. Weoffer regular family medicine visits as well assports injury evaluations and physical therapy.

continued page 25

Finisher’s photo and a proposal.

continued page 10

TCSD RACEDISCOUNTSTo get your TCSD club discount,some events require club membersto use mail-in application andinclude a photocopy of TCSD mem-bership card. No refunds of thediscounted amount will be given ifyou have already sent in yourname and application.

Subtract the discounted amountfrom the total and be sure to alsowrite Triathlon Club of San Diegosomewhere on the application.

Additionally, visit the clubs discount section on the web foradditional details about discountcodes.

Auburn International Half-Ironman(World’s Toughest Half, Olympic andLong Course Duathlon NationalChampionships). Discount: $10 off entry.

Big Kahuna Triathlon$15 off.

Elite RacingRock & Roll Marathon.Discount: $10 off

Elite Racing Ventura Countywww.EliteSportsVC.com2009 events: Camarillo Duathlon,Ventura Splash ’n Dash Series,Oxnard Splash ’n Dash Series.

Discount: 10% discount.See TCSD’s website for discountcode.

Kathy Loper Eventswww.kathyloperevents.comAt least a dozen local 5Ks, 10Ksand half marathons. For a com-plete list go to the website.

Discount: $3 off all events.

Klein and Clark SportsProductionsApril and November DesertTriathlon in Palm Springs.

Discount: 10% off

Koz EnterprisesSuperFrog/SuperSeal, Spring SprintDu/Tri, San Diego InternationalTriathlons, Solana Beach Du/Tri,Surf Town (Imperial Beach) Du/Tri,

10

Event/Race Report: Paula Munoz Team Solana Changed Our Lives…orHow I Finally Completed a Triathlon

I had been thinking about doing atriathlon for a while as I was a some-what bored half-marathoner (myattention span is um…short). I alsospend a bit of time each week withan Ironman, and unbeknownst tohim, have been eavesdropping foryears on his training and race tales. Afew years and many excuses later, Ifinally decided to do it! The decisioncame when a friend living inWashington D.C. signed up for a race.I don’t normally try to compete withmy friends, but this woman is partic-ularly inspiring. She was diagnosedwith Parkinson’s Disease at age 30. She uses acane and/or a wheelchair to get around theCapitol Building, where she works as legisla-tive staff to the U.S. Congress. And she com-pleted the Mooseman international distancetriathlon in June. There could be no moreexcuses on my part.

So I cleared the calendar, made myself a pri-ority, and went to a Triathlon 101 meeting.The Steves broke it down into bite-sized piecesand made me believe that it was entirely pos-sible to finish a sprint race with just eight

weeks of training.However, this couldonly be achieved withgreat coaches andmotivated (motivat-ing!) teammates. Someof us bonded quicklyover the notion thatwe were not even goodenough to fit in at theregular beginner TCSDworkouts. “How do Ishift this thing?” Yes,someone really asked.“Your wetsuit is oninside out.” Yes, some-one actually did put iton that way! We

pounded our newlywed coach Steve Tally withquestions, and he never missed a beat. In fact,he made (and continues to make) each one ofus feel as though he is our own personalcoach. The level of gratitude we feel towardSteve and all of our coaches is immeasurable.

Look for Team Solana members out there atmeetings, workouts (we are now ready to inte-grate) and races (Club, Mission Bay, and nextyear’s Oceanside 70.3!!). It seems we arehooked...

Cour

tesy

of

Opix

Paula Munoz, nice strides.

TCSD Cares, continued

Mission Bay Triathlon, SilverStrand Half Marathon.Discount: $5 off all events.

Pacific Sports LLCLos Angeles Triathlon, NewportBeach Triathlon, Long BeachTriathlon, Catalina IslandTriathlon, Catalina Marathon.

Discount: $10 off all events.

Pelican Coast EventsMission Hills InternationalDuathlon, Pacific Coast Triathlonand Orange County Triathlon.

Discount: Get $10 off each raceor sign up for all three and get$40 off ($10 less). Use codeSDTC09.

SilverMan TriathlonHalf and Full ironman events. Lake Mead/Henderson, NV.

Discount: $10.00 off. Must indi-cate USAT membership numberand club affiliation. Use codes Full: silverclub09,

Half: silverhalf09

Ventura Breath of Life Triathlonwww.triforlife.comDiscount: $10 off

Visit the Clubs website for additinal discounts and necessarycodes.

TCSD RACEDISCOUNTS


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continued page 12

Lightheadedness, premature muscle fatigue,digestive woes, and poor recovery times were allnutritional obstacles a professional cyclistneeded to overcome as means to take his criterium and time-trial performances to thenext level and increase his pro-rank to CAT-I aswell as contribute to his cycling team’s climb tothe top.

Client Description: Jason, a 23 year oldcyclist moving up the professional ranks, ini-tially came to my office complaining of diges-tive woes, including bloating, as well as light-headedness and muscle fatigue that were neg-atively affecting his cycling performance. Withtraining in upwards of 15+ hours a week inaddition to a physically demanding job as amechanic, energy levels often waned prior toworkouts and recovery times suffered, trigger-ing a bit of burn-out and weight gain. Wantingto get back on the right track as his cyclingteam’s racing season entered full-gear, Jasonsought out professional help.

Nutritional Obstacle #1: Too much proteinduring training and racing.

Inclusion of smaller amounts of protein dur-ing training and racing has been shown inresearch to aid fluid uptake and promote aglycogen sparing effect, thereby helping theathlete maintain better cellular hydration aswell as enhance overall muscle endurance.These benefits also extend into recovery ascarb/protein drinks, such as low-fat chocolatemilk or soy milk, tend to induce a greater rateof muscle glycogen replenishment as com-pared to a carbohydrate-only drink. However,the motto ‘too much of anything can becomea bad thing’ rings true with protein use duringtraining and racing as levels greater than 6grams per hour during moderate-to-highintensity efforts seem to slow emptying of fueland fluids into the athlete’s working muscleselevating risk for stomach distress, bloating,muscle cramping, dizziness and fatigue, allsymptoms Jason was experiencing. Not sur-prising, it was found that Jason was consum-ing in upwards of 300+ calories per hour withprotein levels at times nearing the 20 gram

mark. His regimen of protein-based bars andcarb-protein sports drinks was causing hismuscles to fall flat during the later stages ofan intense time trial or final laps of a crit dueto poor emptying of nutrients into his workingcells.

Solution: A customized sports drink con-taining a blend of 3 carbohydrate sources aswell as 3 grams of protein and electrolytes was created as means to support a highercalorie uptake and ultimately help Jasonmaintain a wattage and power output on thebike conducive to peak performance.

Outcome: Upon cutting back on protein,Jason reported that he no longer was fallingflat at the end of his crits and time trials.Furthermore, he was able to keep up betterduring group training rides.

Nutritional Obstacle #2: Insufficient fluidand electrolyte intake during training andracing.

The number one nutritional cause of fatigueand performance decline in athletes generallyhas nothing to do with calories, but rather flu-ids. Even a slight level of dehydration, let’s say1% (1.5 lbs for a 150 pound athlete), can con-tribute to a 5% decline in metabolic efficien-cy. What does this mean for the athlete? Well,for one, the calories being ingested will be leftin the stomach rather than being distributedto the working muscles leading to prematuremuscle fatigue as well as uncomfortable sidestitches, nausea, vomiting, and diarrhea.Furthermore, fluids ingested will collect in thebelly until a proper concentration is achievedfor optimal digestion and absorption leadingto a shortage of fluid being directed to work-ing muscles, often triggering debilitatingcramps. Even so, three out of four athletestrain and/or race in a ‘dehydrated’ state, com-promising their ability to hit a true peak.Therefore, it is essential to monitor the sweatrate during training and racing as a means todeveloping a fluid and electrolyte intake planthat will ensure optimal muscle hydration andperformance.continued page 22

NUTRITIONAL TIP: Climbing Nutritional PeaksPro Cyclist’s Nutrition Makeover*

In order to keep a balancebetween training, family, andwork I also kept my raceexpectations reasonable; I justwanted to finish gracefully. Iwould treat this event not as“a race” but rather a “respect-ed adventure” combining itwith a previously plannedvacation to Europe with mywife and three daughters. Witha bit of research and sometimely input from Craig Zelentthe venue chosen was Nice,France. After committing financially and con-ducting additional “in depth” research, I real-ized why this event had not already sold out –the bike course has some hills included in itknown as the French Alps, (race eventuallysells out with 2800 participants). Uh-oh.Better start training now…

June 26: Packet Pick-up DayWe stayed in Monaco, about 30KM north of

Nice, taking the train back and forth betweenthe two destinations; a beautifully scenic 45minute ride along the coast. The expo was ashort 15 minute walk from the station. Asidefrom a few exceptions, the event organizersran a very professional race. True to form, theFrench were sticklers for administrative per-fection, any deviation from standard becamesimply “impossible” for them to accommodate.During both the registration process and bikeinspection: several participants fell victim tothe rules. I observed that these situations typ-ically resolved themselves by means of payingan additional fee of some nature.

June 27: Drop off Gear DayRacers were given specific time slots to

arrive at T1 to drop off their bikes and transi-tion bags throughout the day. Fortunately,mine was the first slot of the afternoon.Getting the bike to Nice required a bit of pre-race logistics due to all the recent price hikesfrom the airlines -charging exorbitant oversizebaggage fees. In reality, the bike transport

issues did not materialize as I originallyfeared. Due to the combined family vacationnature of the trip we had 4 separate flights todeal with. The first segment from San Diegowas the only time we had to pay a luggage feefor the bike. After that, it went through withno extra charges. I found that being genuine-ly nice to the ticket agents and calling thecontents of the big black box “bike parts”appeared to work admirably. The other trickinvolved utilizing the left luggage facility atthe airport. This avoided hauling the bikearound with us except while in theNice/Monaco area itself.

June 28: Race Day 4:00am – Alarm Goes Off

I’m thrilled that I got 5+ hours of sleep evenwith some noisy hotel guests that arrivedaround 3:00am.

4:30am – No Trains This Early on SundaysMy only option to get to the race site is via

very expensive taxi ride. This was the onlydownside of not staying in Nice. During thedrive, the driver inquired about some thedetails of the race distances and upon findingout, he exclaimed “Sacredieu!” and basicallytold me that I was quite insane.

5:08am – Arrived at the T1I arrived on time but still found a long line

to get into the highly secured bike area.Security measures are high to ensure nothinggets stolen, including armed guards with dogs

12

RACE REPORT: Ironman FranceDate: June, 2009 Location: Nice, France By Ty Stewart

Back in late 2008 I made the decision to sign up for my first fulllength Ironman.

Family, the ultimate motivator and support crew.


FRIENDS OF TCSD OFFERING DISCOUNTS

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@health www.athealth.biz(858) 864-9333Contact: Tamara Renee forTestimonials and referrals.NUTRITIONAL COUNSELING based onYOUR body’s unique nutritionaltype, a Nutritious & Delicious MEALSERVICE, CATERING for 10–150guests for private/work functions. Discount: 10% off all services.

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Clif/AviaContact: Anna Gerber

Fuel Factor NutritionKim Mueller, MS, RD, owner Fuel Factor Nutrition.(858) 337-3612www.Fuel-Factor.com [email protected] Discount: Free initial 30 minute nutritional consultation. 10% offnutrition services with TCSD card.

NanoGreens 10 and PeltierElectrolyte Concentratewww.biopharmasci.comContact: Melinda Bender (858) 535-0462 or E-mail: back2basics.san.rr.comDiscount: 20% off suggested retailprice on each nutritional product.

patrolling inside the fenced area. Yesterday’sbike check included a photo of each partici-pant with their bike. Additionally, everyonereceived a unique RF id tag for their bike thatmatched up with another chip in the racer’s IDbracelet. It was a highly secure and sophisti-cated system. The downside of it was a hugebottleneck of highly amped athletes trying tosqueeze through one limited entrance like atube of toothpaste. It took 20 minutes tomove 50 meters! The mood of the crowdremained highly positive regardless, with asurprising “C’est la vie” attitude.

5:28am – First Stop After making it through the gauntlet…off to

the porta-loo. C’est magnifique! – no line here.The French loos are more spacious than theAmerican counterparts and even included asink inside. I am now definitely spoiled; a newstandard has been set.

Second stop, rack my bike and orient myselffor later. Lots of raw excitement in the air.Racers pumped up their tires and made finaladjustments. I found it a bit astonishing tosee procrastinators changing out their tubes,but maybe their blowing tires were the sourceof the loud pops I had heard earlier.Overinflation, the obvious result of exceeding-ly nervous eagerness gone awry.

My lack of the French language caused mythird stop. A bit of a faux paux on my part, I

missed the announcement, in French, to dropoff the special needs bags “outside” T1 securearea “before” you go in. Ooops. With the aid ofthe helpful volunteers, my bags were correctlyplaced. Moments later, an announcement inEnglish, came over the PA about the specialneeds bags. It appears that others missed thatannouncement as well.

6:20am – 10 Minutes Until the Gun One of my biggest pre-race concerns was

how to survive in a sea of 2,800 adrenalineenergized swimmers without drowning. Agegroup wave starts have always seemed likecontrolled pandemonium, but now I facedchaos on a different level.

6:30am – The Adventure BeginsThe sun just starts to peak over the moun-

tains and the countdown begins. The crowdcheered, the helicopter buzzed overhead, itlooked just like the Ironman DVDs I have athome; except now I stood in the middle of allthe excitement. How cool! Bang! The gun goesoff and the surge of penguins hobble over thesmooth pebbly beach into the water. For thefirst circut, I settled on a strategy that put meon the outside perimeter of the buoys. Basedon my swim splits I averaged 2:06/100M onthe first leg, and 1:43/100M for the second. Ifigured the cautious start cost me 10 minutesdue to the extra distance, but it did signifi-



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Sportquestdirect(800) 776-4363www.sportquestdirect.com Contact: GR KrishnaGreat products like CarboPro andVantage.Discount: 10% off all products.Write “TCSD” after your name whenordering online. Discount subtract-ed after they receive your order.

APPAREL & EQUIPMENT

Paradowski Swim Sport7962 Convoy Ct, San Diego, CA(858) 569-6946Contact: Tom and ReginaParadowskiDiscount: 10% off everything.

Swim West120 Encinitas Blvd., Encinitas, CA(760) 635-8556 Contact: Julie BradleyDiscount: 15% of swimwear and tri clothing, 10% off all swim accessories.

OTHER SPONSORS

Acqua al 2 (’ah-qwa-all-doo-eh’)322 5th Ave. Gaslamp, San Diego(619) 230-0382, (619) 230-0647, faxContact: Cassie PierceyDiscount: $17 special on therestaurant’s signature pasta sampler, plus a glass of red wine.

Bernardo’s Restaurant12457 Rancho Bernardo Rd. San Diego, CA(858) 487-7171 Contact: Bernard Mougel



14

©M

iKu

2009

It was a pleasure to again sponsor theEncinitas Sports Festival earlier this summer.There were some great races and rides, greatpeople, and of course it wasgreat FUN! But, while in themidst of so many capablebicyclists I couldn’t help butthink about the dangermany of these roadwarriors face sharing theroad with cars.

During these hard eco-nomic times, I continueto see serious bicycle accidentshappen to people who don’t have adequateinsurance coverage. According to a recentHarvard University study, 62% of injury victimsare driven into bankruptcy. Moreover, about78% of the bankruptcy filers burdened byhealth care expenses were insured, accordingto an American Journal of Medicine survey (LosAngeles Times, Business Section, 6/4/09)

During a recession, many people will scaleback and take a chance in order to save a fewdollars. Some will go without insurance, someunderinsured, and some with cheap insurancecompanies. Don’t be tempted. Instead, I urgeyou to retain strong auto insurance (includingunder and uninsured) coverage, because in thiseconomy it is more important now than ever.Think about it: the stranger who hits you maybe underinsured or uninsured entirely! Studiesshow that about 13% of all US drivers are unin-sured. While that doesn’t sound like a very high

number, it translates into 32 million uninsuredmotorists on the road—which is more thanenough to cause trouble! (North County Times,Business Section, 6/17/09)

One sure-fire solution to thisfrightening problem is to carry

strong un/under insuredmotorist auto coverage with a

back-up umbrella policy thatextends to under/unin-

sured motorists. Read yourpolicy carefully, though, as

there is a trend to exclude thistype of coverage if injured

while riding a bicycle. (Rumor has it,AAA is doing this).

Many bicyclists are unaware of how impor-tant it is to carry a strong automobile unin-sured/ underinsured (UM/UIM) motorist cover-age policy. Most people think it only protectsyou in your car, but it will also protect you ifyou are hit by a car while on your bicycle or onfoot. It seems counterintuitive that a bicycleinjury is covered by your auto insurance carri-er, but it’s true!

An accompaning article can be read athttp://911law.com/bicyclist_need_strong_insurance_coverage.html

Personal injury trial attorney since 1983, Richard L.Duquette’s office is located in Carlsbad, CA. He canbe reached via email at [email protected] and(760) 730-0500. Website: www.911law.com, Blog: http://911law.blogspot.com

TAKING A RISK COULD LEAD TO BANKRUPTCY

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University City Physical TherapyContact: Gino Cinco(858) 452-0282 • [email protected]: 0% off cash payments.

Arch MoldsContact: Andrew Slatter7975 Dunbrook Rd., Ste. J, San Diego, CA 92126(800) 930-2724 • www.archmolds.comDiscount: 20% off, discount code available onTCSD Member Discount web page.

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Rudy Projectwww.e-rudy.comDiscount: 40% off helmets and sunglasses, discount code available on TCSD Member Discountweb page.

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16

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Xterra Wetsuits Contact: Victoria du Roure(858) 565-9500Discount: 25% off, code available on TCSDMember Discount web page.

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IRONMAN Organic Coffeewww.mdotcoffee.com/Discount: 25% off, code available on TCSDMember Discount web page.

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Oak Hill SoftwareContact: John [email protected]

Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983)Contact: Richard L. Duquette(760) 730-0500 or (800) 464-4123www.911law.comDiscount: Attorney fee discounted $500.00 toTCSD members with another $250.00 donated(from my Attorney’s fee) to TCSD and $250.00 toChallenged Athletes Foundation (CAF) on behalf/in the name of any injured TCSD member.

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

Robert’s Auto Service Contact: Keith Benline,

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17

18

“Jane?”Jane looked up from the registration form she was signing

and caught sight of Brendan a few feet away. “Oh! Hi!” She did-n’t realize he even knew her name. They scarcely knew each otherfrom the Sunday running group that met at a neighborhood park.Here they were 500 miles from the town where they lived, sign-ing in for the triathlon races that would take place the next day.She didn’t even know he was a triathlete. She only knew was hewas incredibly handsome, smiley, gung-ho, and people seemed togravitate to him.

“Are you racing the half-ironman or the olympic-distancetriathlon tomorrow?” he asked as he finished his form.

“The shorter one. I’m not ready for a half-ironman. What aboutyou?”

“The lo-o-ong one.” He flashed the winning grin she had seenon Sunday mornings when the group milled around after the run.“I hope to have a podium finish, and gain a slot for the Ironmanrace in Hawaii.” He gestured with both thumbs up. “I am ready.”He looked around the registration tables. “I don’t see anyonearound here I know. Did you drive up here alone?”

“Yeah. I needed a little vacation. What about you?”“Besides winning an Ironman slot, I’m here to visit old friends

whose ranch is right on the race course.” He pointed in a north-ward direction. “Where are you staying?”

Jane told him the name of her motel.“Well, well, another coincidence. I’m checked in there too for

tonight so I can hit the hay early and leave before dawn, but I’llstay with my friends for a few nights afterwards. Are you goingto the carb-loading dinner tonight?”

“I thought I’d eat at a restaurant in town and call it an earlyevening. Can you recommend a place to eat?”

“I was going to do the same. Would you like to have dinnerwith me?”

Jane’s heart nearly melted. Handsome, popular Brendan is invit-ing me, Plain Jane, to eat dinner with him? Will miracles nevercease? “Sure. That would be nice.” She looked at her watch. “I’min room 111. How about we meet in an hour?”

Again he gave her the thumbs-up sign and that smile. “See youthen.”

They ate in a local diner that prepared burgers and passableItalian dishes. They opted to avoid fatty foods, and insteadordered salads and pasta with marinara sauce. Jane paid littleattention to the food, focusing instead on Brendan. Their conver-sation came easily, and his good looks and easy-going charmlured her. She had the impression the attraction was mutual.Except for some preliminary questions about jobs and home-

towns, they spent the dinnertime discussing triathlon andthe races the next day. Brendan knew the area

well, and gave her some tips.

Theywalked back to themotel and stopped in front ofher door. “Say, do you want tohave dinner with me and myfriends at their place tomorrowevening? We’re going to bar-beque.”

“Well, uh…are you sure it’s okay with them?”“Sure, no problem. I’ve known Pete since we were kids. They’ve

got like twenty acres with horses and other livestock. Look fortheir two-story white house with dark blue trim on the right sideof the road around the four-mile marker during the run tomor-row.”

Jane and Brendan ran into each other briefly before dawn inthe motel lobby, each grabbing a cup of coffee before setting offto the race transition area. Jane had brought her own bagels andspread, not trusting the motel to provide her with food thatwould get her through the morning. Brendan’s race wave startedat 7:00, and hers a few hours later, but she wanted to see it all.And she wanted to wish him good luck. ‘Maybe this is the start ofsomething good.’

Jane’s stomach felt tied in knots just before her race started.‘It’s just nerves. I wonder how Brendan is doing out there.’ Aboutmid-way through the bike portion of the race, she felt her stom-ach gurgle. ‘It must be that motel coffee. It was really strong andacidic.’ By the time she entered the transition area to rack herbike and start to run, she knew there’d be trouble. Her gut was inrebellion. Instead of starting the run immediately, she stood inline at the restroom, giving up a few precious minutes of racetime. She had no other choice. She started to run on the course,but by the first mile, she alternated between jogging and walk-ing to keep her queasy stomach at bay.

‘Maybe it was the olive oil last night on the salad and in thepasta sauce. I wonder if Brendan is suffering too.’ Fighting forcontrol, she couldn’t wait any longer. Several people stood in linefor the porta-potties at the two-mile water station, but Janecouldn’t endure the wait. Not far past the water station, a fieldspread out on the right side of the road. The split-rail fence mark-ing private property started near the road and extended diagonal-ly away from the race course, leaving a wide swath of uncut grassand shrubs for her escape—and a place to take care of MotherNature’s calling far out of sight of the other racers.

As Jane followed the fence and crossed the field, she countedinvasive plant species to take her mind off her bellyache for a few

By Barbara Javor

LYING IN THE CHEATGRASSA Tale of Fiction

19WWW.TRICLUBSANDIEGO.ORG

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Makes 5 servings


moments. She worked for an environmentalfirm, and one of her jobs was to take flora andfauna inventories of land tracts for environ-mental impact reports. ‘Cheatgrass, Bromus tec-torum, the dominant grass in this field. Foxtail,Hordeum murinum. Tumbleweed, Russian this-tle.’ Ticking off plant names, Jane walked in theknee-high grass further from the road until sheentered a shallow depression where the shrubswere shoulder-high. Largely surrounded bybushes, she looked around, saw no one nearby,and crouched in the cheatgrass to take care ofher business.

She could not completely relieve the discom-fort. ‘I hope I can cross the finish line walking.’No longer concerned about her race results, shelingered in her hideaway, hoping the littleextra time would work in her favor. The soundof a horse nickering nearby startled her. Shequickly pulled up her shorts and peekedthrough the grass and shrubs toward the fence.Someone stood just inside the fence in amowed field not even a hundred yards away,trying to entice the horse with something inhis hand. She stared at the back of the man. ’IfI didn’t know better, I’d say he looks likeBrendan.’

The horse ate whatever was in the man’shand while the man led the animal by its hal-ter towards a tree stump. He climbed on thestump and swung his leg over the horse’s bareback. Jane could see his face. She was sureBrendan was mounted on the horse as heturned the animal around and headed at a can-ter in the opposite direction.

Jane looked at her watch. ‘He couldn’t havefinished the race already. We figured we’d bothend around the same time, thinking he mighteven pass me on his second run loop. Why washe riding that horse? I’m sure that wasBrendan.’

She returned to the road and walked the restof the race, stopping one more time at a porta-potty to relieve her discomfort. The vision ofBrendan climbing on the horse filled her mindas she passed the white house with the darkblue trim near the four-mile marker. Sheglanced back at the road that had passedthrough a number of curves since the two-milepoint. ‘Could it be?’ By the time she crossedthe finish line, her gut was only mildly queasy

and no longer in dire straits. But her mind wasfixed on finding Brendan and learning whathad happened.

Jane glanced around for him in the crowd ofhundreds of participants and supporters whomilled around the finish line. The computersprinted the results within minutes of the fin-ishers. She saw Brendan had finished fourth inhis age group, good enough for a podium spotand an Ironman slot, just as he had predicted.She finally saw him across the way, grinningand talking to a group of three women racers.Abruptly, Jane changed her mind and direction,headed to the bike rack, put on her helmet,and started pedaling to the two-mile marker ofthe run course.

She dismounted her bike to push it acrossthe cheatgrass field to the fence where thehorse had been a few hours earlier. After ditch-ing the bike in the grass, she climbed throughthe rails and headed in the direction the horsehad cantered, over a knoll, and down to a smallwooded creek. Jane didn’t care she was tres-passing—this trek was simply to confirm hersuspicions. She followed a path up from thecreek a short distance to the edge of a pasture,beyond which stood a two-story white housewith dark blue trim.

‘The house is less than a mile from whereBrendan had mounted the horse. Did Brendantake this short-cut during both loops of his run?Did he ride the horse twice?’ Jane envisionedthe scene over and over as she returned to herbike and rode back to the finish line. ‘What do Isay to Brendan? I saw you cheating? Geez, I’msupposed to go to the barbeque with him later.Do I pretend I saw nothing and let him be hischarming, winning self?’

Her stomach had been in turmoil earlier, butnow her mind was just as agitated. ‘I can usethe excuse of a bellyache to get out of the bar-beque, but that doesn’t solve the rest of theissue.’ She resolved to face him with what shehad observed, and see how he reacted. Janereturned to the motel, showered, and resteduntil she heard someone knocking.

When she opened the door, Brendan waswearing a big grin and a bright Hawaiian shirt.“Maybe it’s a little early to go Hawaiian,” hesaid, “but I’ll make my reservations next week.I didn’t see your name on the list of finishers.”

20

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cantly reduce the aquatic combat. Next time, Iwill be less conservative.

7:46am - T1 After completing a 2.4K loop and another

smaller 1.4K, I stumbled up the steep beach.

The water was deep right up until the end, butthe slippery stone bottom made for a toughexit. In T1, I opted for comfort over speed anddid a complete change into dry clothes. I knewI was in for a challenge on the bike and want-ed to start off as comfortable as possible. I hadno illusions about racing for speed, only astrong desire to complete the journey.

7:57am – The Bike Tour Begins13 villages scattered along a 180KM routethrough the French Alps. The first 20K is rela-tively easy and provides a good warm up forwhat lies ahead. The first short hill is nasty,advertised as a 10% incline and it surprised mehow it made the inside loop of Torrey Pines feellike a speed bump in comparison. Not everyonemade it, the first sufferers opted to walk upthis segment.

The panoramic views unfold majestically asthe course climbed up through 13 quaint vil-lages along the route. The total elevation gainwas well over 6,000ft. The route had 7 notableclimbs; the longest being Col de l’Ecre, from anelevation of 180M to 1,120M which translatesinto roughly 3,100 ft of climbing. The gradepercent ranged from 3-7% over the 13 mile

ascent. Crowd support remained

sparse along most of the road but one couldalways tell when something interesting wasgetting close. Crowds congregated in all thevillages, steep ascents and dangerous downhillcurves. It felt very Tour de France like at those

points. It should be noted that

French fans have no bettersense of true distance thantheir American counterparts.Along with strong shouts ofencouragement they wouldalso inform you how far untilyou got to the summit: “Onlyhalf a kilometer left”. Well, Ican confirm that 2K later, Istill could not see the top.

12:25pm–The 100KM MarkJust past halfway, my

favorite village of Greolieresis located. It stands outbecause the bike course

winds through its streetsthat are too narrow for cars. It represented theepitome of riding through the French Alps asthe local villagers cheered with shouts of“Allez! Allez!” (Go! Go!).

Just after Greolieres, we dropped into a val-ley known for producing perfume. This meantoodles and oodles of flower fields and also anabove average probability of encounters withbees. During race registration I jinxed myselfby mentioning “a slight reaction to bee stings”on my medical form. It then came back to stingme, literally! Heading downhill at a decentclip, a bee flew into the side hole of my hel-met. I heard and felt him in there and then hegot me, Bastard! I navigated the next turn andsomehow managed not to crash as I stopped onthe side of the road to shake him out of myhelmet.

What to do now? I could feel my head startto swell where it got me. I really had no choice,I had to keep going, I was not going to let abee stop my race, reaction or no reaction. So Igot back into gear and speeding down the hillagain, Bam! Another bee slams into my stom-ach and I get stung again. This was starting tobe concerning. Again, nothing to do exceptkeep going. 15 minutes later, I could not feel

Race Report: IM France, continued

A refreshing 2 loop swim in the Mediterranean Sea.

©M

iKu

2009



the stings. Normally I would get a bad reaction but it seems Ilucked out. Either the French bees are less toxic or the endor-phins flowing through my blood helped impede my normalreaction. Regardless, I remained in the game without furtherincident.

12:55pm – Technical DescentsThe second half of the course has tremendously long and

steep downhill runs that turned out to be both a thrill to expe-rience and a harrowing drama. Beautiful roads but tight turnsat speed made for numerous traumatic spills. Ambulance activ-ity remained a constant sight at this point in the ride.

The worst crash I saw occurred in the last, very flat kilome-ter of the bike leg where the run course parallels the bike routefor a short stretch. On my second run lap at this location, Iwitnessed a bike rider coming in very fast. Race volunteerswere policing the course, but a spectator chose to ignore themand cut across the path in blatant defiance. Poor choice, shenever saw the biker coming. A horrific collision ensued withboth rider and spectator flying in opposite directions. Medicswere on the scene immediately. I felt terrible for the competi-tor, his race was over.

My “Chrissie Wellington” moment came at around KM140 ofthe bike. I sped ahead some poor chap desperately in need ofa CO2 cartridge. I squealed to a stop and dug one out for him.IM race time lost…30 seconds. IM Karma gained…priceless.

3:36 pm – T2 & The Marathon BeginsThe 42K run began after a long 7+ hour ride confirming the

bike leg is still thediscipline where Ihave the greatestopportunity forimprovement. As Igot off the bike, Idistinctly recallthinking I feltpretty decent, andmost importantly,I was having fun!

The marathonroute in Nice con-sists of four 10.5K“out and back”loops along theb e a u t i f u lPromenade desAnglais. From thestart/finish line,one can see the


©M

iKu

2009

Switchbacks up the French Alps.

22

turnaround point which appears inthe distance at the Nice airport.With the exception of the long curv-ing boardwalk of the Promenade, onewill not find a more flatter and pic-turesque route which parallels theturquoise blue Mediterranean Sea.

Spectators can find a shady spotunder a palm tree and watch theirfavorite participant pass them 8times as they traverse back and forthalong the Promenade. As an athlete,repeating the same path was notquite as rewarding, but you got toknow exactly what to expect. Racesupport was excellent, three strate-gically placed and well stocked aidstations served both directions giving refueling opportunityevery 1.8 KM. Temperature was in the mid 80s with 75% humid-ity, this made the cool water walk-thru showers a highly desiredcommodity.

My fantastic personal support crew, my wife and three daugh-ters, stationed themselves strategically on the Promenade next toan American flag. Mentally, they were a joy to see every time Ipassed, even if it hurt me greatly to watch them “suffering” asthey consumed their ice cream cones in the shade of a giant palmtree.

6:53pm – The Last LapJust like the swim and bike legs, my run segment called for a

very balanced and controlled pace, “Steady and Even” never suc-

cumbing to the tempta-tion of using up valu-able energy. My splittimes reflected this as Iturned in times of Lap 1- 1:00, Lap 2 – 1:07,Lap 3 – 1:08, and Lap 4- 1:07. This uniform tor-toise pace paid off asracers around me start-ed dropping like roadkill in the later laps. Inorder to keep mentallyfocused during the lastlap, I started to count

the number of runnersI passed versus those

that passed me. I passed 147 runners only 1 passed me. Thismental game provided positive reinforcement; I still had plentyof gas in the tank and I would make it to the end!

8:00pm – The Finish LineAs I came down the final chute towards the finish line, I con-

templated if it had been worth the effort, the answer came quick-ly, Absolutely! The race experience was spectacular, even morerewarding was the lifestyle, the new friends, the group rides, theearly am swims. Those rewards don’t end at the finish line.

Race Report: IM France, continued

Four loops on Promenade des Anglais a sea of athletes and spectators.

To determine sweat rate, pre and post workout weights (prefer-ably naked) should be measured as well as fluid ingested duringthe workout. Every pound lost during a workout is equivalent to~16 ounces of fluid and 200-500 mg sodium needed to ensureoptimal muscle hydration. Note that sweat rates vary based onintensity, weather conditions, fitness level and altitude, so ath-letes are encouraged to keep a ‘hydration’ journal as means tounderstand how their sweat rate and consequent fluid and elec-trolyte needs change so they are prepared on race day. The goalis to minimize fluid losses to no more than 2% of total bodymass.

Solution: Jason maintained a hydration journal that helpeddiscover his inadequate fluid intake which at one point causedhim to drop 6% of his body mass and what research shows isequivalent to a ~30% decline in overall performance. With asweat rate nearing 2 liters/hour and consequent sodium needs inthe 825-2000 mg range in heat, Jason was often falling shortcausing his calories to sit in his gut and his muscles to fatigue.

It is important to note that, much like calories, there is a limitto absorption with fluids and sodium. Jason was able to tolerate1.2 liters and the lower end of his sodium losses. Many who tryto consume this amount may experience a condition known ashyponatremia or ‘water intoxication’, which is marked byheadaches, nausea, weight gain/bloating and vomiting.

Outcome: Upon increasing his fluid and sodium intake, therewas a noticeable decline in Jason’s perceived effort even aswattage and power output increased. Furthermore, energy levelsimproved which helped his training and lead to a 5 lb increase inmuscle and 2 lb decrease in fat (1.2% drop in body composition)over 8 weeks.

*As published in Competitor Magazine, 10/07

Kimberly Mueller, MS, RD, founder and owner of Fuel FactorNutrition (www.Fuel-Factor.com), is a Registered Dietitian with amaster’s in exercise physiology/sports nutrition. Kim can bereached at [email protected] or [email protected]

Nutritional Tips, continued

Last month I reviewed accessories for the legs.This month we’ll talk arms. Spending hours inthe sun is not the best for one’s skin, so pro-tection is highly advisable.

For the last few seasons, I havebeen using De Soto CoolWings.These give full coverage andprotection to the shoul-ders and arms whenusing a sleevelesst o p … t u r n i n g into long sleeve tage. They helptemperature. CoolWings are made with SkinCooler™ Stretch fabric that quickly wicks awaysweat and aids in cooling the tempera-ture of the skin. They also offer UVBprotection, eliminating the need toworry about greasy sunscreen on thearms and shoulders. Even if the tempera-ture is not hot and humid, it provides pro-tection from wind and sun, which is agreat advantage. These work great incombination with a full back tritop. I put these on under my topand then under my wetsuit. Iam ready to go, no changingduring transition. They may rollup on the arms when removing the wet-suit in T1, but this can easily be adjustedonce settled in on the bike.

The only drawback I have found with theCoolWings is that over time, slightly over aseason’s worth of use, the fabric seems tostretch a little. When wearing inconjunction with a tri top, the fit-ting at the front of the arm andshoulder joint, becomes a little“flappy”, but the extra fabric is onlyapparent during the run. In thebeginning I was able to simply tuckthis under the shoulder/upper cheststraps of the tri top, it does not stayput anymore. I find myself retucking inthe fabric too often. Maybe I should just goout and buy another set of Wings…that wouldsolve this issue. If Wings are not for you, DeSoto also makes arm only versions. Retail price

$36, www.desotosport.comThis season I have also been using Craft’sCompression Arm Coolers. I purchased these

specifically for my Hawaii 70.3event. Rules here prohibit

wetsuits and any-thing coveringarms duringthe swim.

CoolWings take too in T1 while Craft’s Arm Coolers can easily beand be fully adjustedthe bike, saving valuable

transition. Craft’s coolers four great bene-fits: anatomically designed, use of com-

pression, cool and sun prevention tech-nology. The anatomical design means

they fit extremely well and areleft/right arm specific. The com-

pression reduces muscle vibrationand fatigue, along with being

extremely thin. Finally, their ProCool Hexachannel fabric aids in

reducing skin temperature: a mustwhen exercising in hot and humid areas.

SPF 50 protection is built into the fabricas well. Retail $40, www.craft-usa.comBoth the CoolWings and Compression Arm

Coolers offer one huge advantage over racingsleeveless. The wrist area is a trigger point tocentral blood flow. When ice is available, Iplace just under the sleeves at the wrist. Thiswill trick the brain into thinking the body ismuch cooler than it really is.

Last but not least I tried out QuintanaRoo’s Speed Sleeves, neoprene sleeves with“catch” panels for swimming. I havefound them to be quite useful. They arecalled Speed Sleeves, but for me thatwas not the reason for purchasing. In

theory, they will make you fasterbecause they add thickness (sur-

face area) to the arm...thus oneis grabbing more water. For me,

the key is the added warmththey provide. They are made

PRODUCT REVIEW: De Soto CoolWings, Craft CompressionArm Coolers and QR’s Speed Sleeves

continued page 27

short sleevewith a big advan-

lower the skin

long to putCompression

slipped ononce ontime in

23

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We have a close relationship with Gino Cinco at University CityPhysical Therapy. Gino is hands-down the best physical therapistI’ve ever worked with. Our Sports Science and Performance Centerhelps patients and athletes progress back to health, with person-al trainers and exercise science staff to help design a better post-rehab workout program. We work well with triathlon and runningcoaches as far as offering VO2max and blood lactate testing aswell as running gait analysis. We even have former Ironman WorldChampion John Howard heading up our bike fit and CyclingPerformance Center and are still the only center in SouthernCalifornia offering indoor cycling classes on the Computrainers.

I think that an integrated model of primary care/sports medi-cine/sports performance is the hardest message to get across intoday’s medical environment - that you don’t have to have a doc-tor that tells you “stop running” if your knee hurts, or have atherapist that gives you the same rehab exercises that they justgave to the 80 year old grandmother, or a personal trainer thatdoesn’t thoroughly consider what workouts are the best for yoursport.

Craig: What are the 3 most common injuries you see triathletesget and how could they be prevented?

John: From a triathlete standpoint, most injuries are overuseinjuries - too much training with too little recovery, with a fewbiomechanical issues thrown in. Iliotibial band syndrome is oneof the biggest injuries. IT band issues usually have to do withweakness of the glutes and hip as they relate to controlling rota-tion of the hip and knee during running or cycling. So we spenda lot of time working on strengthening those muscles as well ashelping the patient learn proper biomechanics.

The second most common injury is probably rotator cuff orshoulder pain. Again, most of the injuries are biomechanical -poor swim technique, a previous injury which has left the shoul-der relatively weak, etc. The third most common injury would beAchilles tendonitis or plantar fasciitis. Both are chronic injuriesthat usually come limping into the office the week before a bigrace, so it’s always a challenge to get the athlete race-ready in ashort time frame. Again, rehab is usually focused on identifyingbiomechanical issues - overpronation, muscle weakness furtherup in the kinetic chain, etc.

We actually have a stack of handouts on our website atwww.coastalsportsmedicine.com under the Patient Info sectionthat go into a lot more detail.

Craig: What is the extent of your involvement with USA Triathlonas well as your other sports related doctor gigs

John: I’ve been part of the USA Triathlon medical staff since2004 covering the age group teams (Team USA) that

USA Triathlon sends to the ITU Triathlon WorldChampionships. We usually have

about 100 to 150 US athletes and travel with a staff of 2 medicaldoctors, 2 chiropractors and massage therapists. I’ve been toPortugal, Denmark, Australia and Honolulu as one of the USATriathlon staff doctors. It’s fun, but a lot of work. It’s amazingthe number of medical issues and sports injuries that crop up inthe week of a big race!

This year I was one of just four medical doctors picked to trav-el with the USA Triathlon elite teams to the ITU Triathlon WorldChampionship Series races. These are the athletes that are com-peting for a spot on the 2012 US Olympic Triathlon team. Werotate the medical coverage between the four docs. It’s a muchsmaller team, but because of the level that these triathletes areracing at, there are still a lot of medical issues that come up. Thisyear I was the USA Triathlon staff doctor for the teams travelingto Madrid, Spain and Kitzbuhel, Austria. It’s a lot of travel for ashort event - I usually leave on Tuesday to arrive in Europe onWednesday for a Saturday race, and then back get on the planeearly the next morning to come back home to San Diego. Despitethe great locations, there isn't a lot of sight-seeing going on!

I’ve also been part of the medical staff for the HawaiianIronman since 1999. It’s a great time every year and we end upcaring for almost 300 triathletes in the medical tent everyOctober. You end up taking care of some of the same triathletesyear after year. I even have one triathlete’s mother that emails

Ironman Conversation, continued

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every October to make sure I‘ll be out there to take care of herson. She even sends a Christmas card!

Locally, I’m also the medical director for the CarlsbadMarathon. It’s a fun and low-key race on a beautiful course. I’vecovered local high schools for football and other sports, but itis difficult for me to find the time to continue that currently.

Craig: What are your future triathlon goals?

John: Hmm...I’ll start with trying to find my triathlon bike inthe garage...Honestly, I’m finally starting to miss training andracing, especially like for most TCSD members, it’s been a bigpart of who I am. I’m getting back on the bike and I finally tookmy running shoes back from my dog that likes to collect andhide them. Rumor has it that Bobbi Solomon is stalking meabout getting down to La Jolla to swim one of these days, so I’llbe back racing in 2010.

Professionally, I’d love to continue the ITU Triathlon teamcoverage as well as serving in the medical tent at Kona. I’m sup-posed to be spending some time at the Olympic Training Centerin the near future as part of the process of qualifying as a doc-tor for one of the Summer and Winter Olympics, since one of mygoals is to be part of the US Olympic Team medical staff, hope-fully for triathlons.

Craig: John, thank you for sharing your story. The TCSD, the SanDiego community, USA Triathlon and many other groups arelucky to be associated with you. Good luck finding that tri bike.I’m certain you will achieve that and all your other goals.

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Ironman Conversation, continued


Lying in Cheatgrass, continued

Product Review, continued

“Oh, I finished mostly walking. My belly was in an uproar fromsomething I ate and I had to duck out of the race a few times. Ithought it might have been something in the dinner last night.”

“Yeah, I had the same problem, and lost a little time. But nobig deal. I took fourth in my age group.”

“I couldn’t wait for a porta-potty once. I had to cut across afield and go in the bushes.”

Brendan laughed. “Me, too, on both run loops.”She stared at him intently. “The cheatgrass field at the two-

mile mark?”“The what-grass field?”“I saw you, Brendan. I saw you entice the horse with some-

thing to eat, mount it from a stump, and lope away towards yourfriends’ house. You cut at least a mile off the course.”

Anger flashed across his face. “What? What are you talkingabout?”

“Do you deny it? Did you do it both times you cut across thefield?”

“Oh, come on, Jane! Why do you say such things?”Jane just stared at Brendan, waiting for him to continue.“You think I cheated? I’m not a cheat. I was in the top ten of

the whole race by the end of the bicycle ride. I was cookin’ outthere. I was the one to beat.”

Again she waited for him to continue.“The race was mine! The Ironman slot was mine!”“Do you deny cutting the race course?”He glared at her. “Damn it, Jane. You don’t understand.” He

turned around and walked a few steps away from her door. When

he looked at her again, fury etched his face. “Don’t take this awayfrom me, Jane. I busted my buns training to win today, and I waswinning.” He turned and started walking away.

“Brendan, wait. I need to tell you something and you probablydon’t want everyone within earshot to hear. Will you come backhere a moment?”

He returned within a few feet of the motel door, his body tenseand his expression sharp.

Jane hadn’t rehearsed what she would say, but the words andsentiments seemed to flow naturally. “Your race was a lie. Toaccept the win and the Ironman slot were lies. And if I don’t door say anything, I’m part of the lie as well. Someone else wantsthat medal and Ironman slot, and you’re denying him the oppor-tunity. The only way to undo the lies is to give them up—maybethe race director won’t ask you why, or maybe you can save facewith some story and a grin. What am I going to do? I’m going tosleep on it and check tomorrow morning to see whether or notthere’s been a change in the race results. If your name is still upthere, then I’ll have to make a decision I can live with. I’m sorry,but that’s who I am.”

He stared at Jane for a few moments before turning to walkaway.

Jane shut the door and closed her eyes. The confrontation withBrendan took more out of her than the morning’s triathlon andleft no glow of endorphins in its wake. Last night’s giddiness ofa budding friendship had died on the vine, lying in the cheat-grass.

Reader: If you were Jane, what would you have done?

of 2mm thick neoprene which is just thick enough when watertemperature is right on edge of being too cold.

I initially bought a size that was too big, size and fit are crit-ical with these. If they are too big, they will slide down yourbiceps and/or water will fill the sleeve, so having the correct sizeis critical. One minor problem is they may slide down on the bicepslightly. Not a lot, but just enough to question what is happen-ing. Putting them on properly (up on the forearm and way up onthe biceps) will minamize this. In the beginning, I found myselfgiving a little tug to pull up at the biceps, I no longer have thisissues. Even with this litte fault, I still like the Speed Sleeves forthe added warmth provided, other may not.

When used in conjunction with a long john wetsuit, shoulderflexible has no constriction or limitation. Since the arms are notattached to the shoulder/chest area, it open up the chest cavityslightly. One will never feel “claustrophobic” again.

Are they worth the investment? If I was a fast swimmer, no.Only feel comfortable in a full wetsuit, not needed. But, for thosewho already have a long john and need extra warmth on the armsthis may be the ticket. No Body fat? This will add just enoughinsulation to get you thru when water temperature is on the edgeof being too cold. Speed Sleeves retail for about $60. www.quin-tanarootri.com/accesories

Dean Sprague, owner PedPowerPerform Lab, dynamic bike fittingand pedal stroke analysis and OasisOne-Twelve, the ultimatehands free hydration system. www.PedPowerPerformLab.com andwww.OasisOne-Twleve.com

October 10, 2009

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-Unique Finishers Medal -Five Split Chip Timing

-Beer Garden & Food -Challenging Course

-Awards Five Deep - Two T-shirts

TCSD DISCOUNT

$30 off Olympic Presented By: $15 off Sprint

More info or Register Online

www.sandiegotriathlonclassic.com SAN DIEGO TRIATHLON CLASSIC (Please print and fill out form completely and LEGIBLY, photocopy okay) Official Entry Form Mail entry with check payable to Moment Sporting Events, Attn: SDTC 1357 Rosecrans St. San Diego, CA 92106

___________________________ _______ ____ Select Race FIRST NAME, LAST NAME Age on 12/31/09 T-SHIRT ___ Olympic Course ___Sprint Course

_________________________________________ Race Category (check only one) SEX PHONE CLUB TEAM USAT # ___ AGE DIVISION (five year age increments) OR

_________________________________________ __SPECIAL DIVISION (check your division) OR ADDRESS __ Pro __Cha llenged __Milita ry

_________________________________________ __Athena __Clydesdale CITY STATE ZIP ___RELAY (OLYMPIC Only)

_________________________ _____ ___ ____ __Men ___Women __Mixed RELAY MEMBER 2 AGE SEX T-SHIRT __Military __120+

_________________________ _____ ___ ____ Entry Fees: RELAY MEMBER 2 AGE SEX T-SHIRT Sprint $90 until 9/10 Entry Fee $_____ $110 9/11-sellout Less Discount $_____ ________________________________________________________________________ Olympic $155 until 9/10 VIP - add $30 $_____ EMAIL $185 9/11-sellout USAT 1 Day

Relay $250 until 9/10 Membership $10 $_____ $300 9/11-sellout Total Enclosed $_____

www.sandiegotriathlonclassic.com *Club Discount $30 Off Olympic/$15 Off Sprint:

Must Show ID at Expo

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Triathlon Club of San DiegoP.O. Box 84211

San Diego, CA 92138

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

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