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CHUCK: Last year was the first time I partici-pated. What a blast! It was like I voted forPedro and my wildest dreams came true as Ifinished strong and happyin a little under sevenhours. This year the racetook on an added dimen-sion as I have committedto yet a longer distance:I r o n m a n A r i z o n a i nNovember. Now I had asingle goal—avoid aninjury. My run training hasbeen, well, do the swim-ming and biking prettymuch exactly to plan. Tellyourself that you are heavy and prone toinjuries, so only plan to do half the runmileage. Finally, get sick and travel and end updoing a mile here, a mile there and a long runof…3 miles. My race number, 1994, was theyear I got married. I was hoping that meantI’d have some luck, because it certainlyworked for me the first time.

Thursday afternoon I took the train with my7-year old son John up to Oceanside for regis-tration. John and I caught “Horton Hears aWho” before heading to the expo. John wassad that he couldn’t swim in the endless pool,

but we did eat dinner that afternoon at theOceanside street fair. Coming from all the car-bon fiber at the race expo, it is a bit of a cul-

ture shock to encounterhummus, incense and craftvendors. God Bless America,we’ve got it all.

Race morning, 3:00 a.m.Yes, I got there before prettymuch everyone but the secu-rity guards and one guy juststarting to put out trafficcones. I took a quick look atthe transition area and saidto myself, “Idiot!” Theyassigned spots by number. I

left the bike with the guard and headed backto the van to sleep. Of course, in the van Ifound the “Doctor Who” DVDs that I was sup-posed to take to the library on the way inbecause they were due the day before.

I gladly spent $2.00 on gas to avoid a $1.00late fee, and I was back in the lot about 3:30.I set the alarm for 4:30, climbed into the backand promptly went to sleep. At 4:30, the tran-sition area was finally open so I set up thebike and dropped off my bag. I wanderedaround a little bit and watched the crowd fil-

“Gotta look good.”

TCSD Contacts 2Volunteer Members 2Board Members 2Event Calendar 2Race Discounts 3

INSIDE THIS ISSUE Weekly Workout Calendar 5REAL Beginners Bike Ride 6Ironman Conversation 9

Recovery Nutrition 20Stretch of the Month 22Application 25

2008MAY

continued page 3

Competitor Magazine and The Triathlon Club of San Diego

have created a very special eveningwith running legend Dean Karnazes

and filmmaker JB Benna.

Thursday - May 29thLa Paloma Theatre

471 South Coast Highway 101Encinitas, CA

Doors open at 5:45 pm and thefilm will begin around 6:15. Dean Karnazes and filmmaker

JB Benna will speak after the film ends.

Journeyfilm followed runner Dean Karnazes for more than threemonths documenting his amazing

physical quest of to run 50Marathons in 50 States in

50 consecutive days.

Special pricing for the 1st 100tickets, $10, after that $12.50

All proceeds will be donated toFreedom Run Across America

(Wounded Warrior Foundation, theSunshine Foundation, and the

Challenged Athlete Foundation).

The Dean Karnazes DocumentaryA Film by JB Benna

SAN DIEGO SCREENING OF

TWO SIDES OF OCEANSIDE:THIS YEAR’S 70.3-MILE RACETwo different perspectives from Chuck Pateros and Toby Guillette

Triathlon Club of San DiegoP. O. Box 84211 San Diego, CA 92138www.triclubsandiego.orgSend correspondence to the addressabove or contact president BrianLong at [email protected]

Membership & RenewalSend a check made payable to TCSD to the address above. Rates forTCSD new memberships & renewals.

Newsletter ArticlesPlease send to Barbara Kase at [email protected]

Newsletter ClassifiedsPlease send to Raja Lahita at [email protected]

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

Beginner Coaches Steve Koci [email protected]

Farah Hedwig [email protected]

Dean Rosenberg [email protected]

Steve Tally [email protected]

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

Bike Coach Andy Concors [email protected]

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

Club Liaison & Sponsorship Director Raja Lahti [email protected]

Email Groups

Volunteer Committee Members Michele Kuehner [email protected]

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

Madonna Bentz [email protected] (619) 602-7431

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

New Members Michelle Panik O’Neill [email protected]

Newsletter Editor Barbara Kase [email protected] (760) 710-7730

Newsletter Design & Production Dean Sprague [email protected] (858) 270-1605

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

Social Director James Delliquanti [email protected]

Track Coach Bill Gibbs [email protected]

Track Coach, North County Mike Plumb [email protected]

Web Administrator John Hill [email protected]

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

Vice President Dave Huff [email protected]

Treasurer Wendy Harp [email protected]

Secretary Farah [email protected]

Race DirectorCory Osth [email protected]

Club LiaisonRaja Lahti [email protected]

Monthly, 1st Thursday, 6pmBeginner and Newbie Meeting.Location: Hi-Tech Bikes,7638 Clairemont Mesa Blvd.

May 1st, Thursday, 6pmTCSD Networking Meeting. Location: Hi-Tech Bikes,7638 Clairemont Mesa Blvd.

May 10th, Sunday, 7amMay Club Race.Location: Coronado, Glorietta Bay.

May 22th, Thurday, 6pmMay Aquathon.Location: La Jolla Shores.

May 30th, Friday, 6pmPot Luck - Traditional BBQ.Location: La Jolla Shores

BOARD MEMBERS

CONTACTSVOLUNTEER COMMITTEE MEMBERS

2

EVENT CALENDAR

WWW.TRICLUBSANDIEGO.ORG3

continued page 5

TCSD RACEDISCOUNTSter in, eventually laying out the towel around

5:00. Hey! I remembered seeing my runningshoes last night! All I had with me now weremy bike shoes and some flipflops. Next thing Iknow I was heading home for the shoes.

Traffic was starting to pick up a little bit,but I was back around 5:30, still before thebulk of the crowd arrived. About 6:00 I got myextra-large coffee, added my three EspressoHammer gels (even more caffeine!) and mixedup the Perpetuem in my bike bottle. As thesun rose, I met my rack-mates.

Did you hear that Marine sing the NationalAnthem? I still get goosebumps just thinkingabout it. Man, he nailed it and then the menwere off. My wave wasn’t foranother hour, so I killed sometime listening to AC/DC’s “ForThose About to Rock (WeSalute You).” Koz had thatblasting one year before atthe San Diego International,and it’s been my rallying cryever since.

The race itself was relative-ly uneventful up until I hit thebackside of Pendleton. I hadforgotten just how beautiful itis out there. Those hills didn’tbother me; I could have takenall day to sightsee. Once westarted heading west, howev-er, the wind just killed me. Aspeople passed me, I evenhung on for a few seconds.Well, I counted to twenty, said, “Thanks!” andthen dropped off. If that was wrong, Buck cangive me a retroactive penalty. I don’t care.

Out on the run course, I had a number ofstrategies in my head: run a mile, walk a mile,etc. Basically, I knew I was going to wing itand hope for the best. Speaking of the best,the Love Stop sure did the trick. Liz Olsoneven looked like a hippie! My family was setup at Tyson Park on the strand, so I saw themfour times, as well. I ended up running thewhole thing, except I walked through the reststops. I just love cramming a banana in mymouth and then chugging warm cola.Fantastic!

I was hurting so bad that I didn’t mind thefour youngsters who passed me late. When Isaw the finish line, I made my move. I heardBob Babbit on the PA. As best I remember, hesaid something like, ”Here comes ChuckPateros. He’s making a race of it! Let’s seewhat he’s got!!“ I mean, we’re talking WideWorld of Sports here. I don’t know where Icame up with it, but I put the hammer down,toasted the guy running near me wearing anAggie sweatshirt and three other guys, andbroke the tape. Of course, this was sevenhours into the race, so the tape was only therebecause there was a large gap in front of us.I’ll take it. You will never, ever, ever, hear me

complain about the cost ofan Ironman event.

TOBY: The Oceanside 70.3was my official triathlondebut and marked the one-year anniversary of my lifeas an endurance athlete.Last year on this same week-end, I ran the Lake Hodges50K with only an 18-miletraining run under my belt.First it was the 50K that pre-sented the challenge, thencame the 50-mile distance,now I’ve been training inthe mountains and runningover a marathon a weekendfor the last month to pre-pare for the San Diego 100-

Mile Endurance Run on June 7th to 8th (Yes,it will take me 24+ hours).

I added Oceanside 70.3 to my training planto keep things fun and prevent burnout. Ittakes a couple of days to bounce back fromlong training runs, so swimming and bikinghave helped me continue to build endurancewhile actively recovering. I swim a coupledays a week in our pool at work and I com-mute 7 miles by running and cycling a fewtimes a week. I was a competitive swimmer asa young child so it still feels natural out there,but getting over my fear of the ocean last year

Two Sides of Oceanside: This Year’s 70.3-Mile Race, continued

continued page 6

Toby “feeling the love.”

To get your club discount, youmust use a mail-in applicationand include a photocopy of yourTCSD membership card. No refundsof the discounted amount will begiven if you have already sent inyour name and application.Subtract the discounted amountfrom the total and be sure to alsowrite Triathlon Club of San Diegosomewhere on the application.

Auburn International Half-Ironman(World’s Toughest Half, Olympicand Long Course Duathlon Nat’lChampionships). Sunday May 18th. TCSD membersenjoy $10 off entry. UseActive.com discount code“AT08clubdiscount” or downloadform at auburntriathlon.com.

Big Kahuna Triathlon$15 off.

Elite Racing$10 off Rock & Roll Marathon. See website foradditional race discounts.www.EliteRacing.com

Kathy Loper Eventswww.kathyloperevents.com$3 off all events. At least a dozenlocal 5Ks, 10Ks and halfmarathons. For a complete list goto the website

Klein and Clark SportsProductions10% off on both the April andNovember Desert Triathlon in PalmSprings.

Koz Enterprises$5 off all events. Spring SprintTriathlon, San Diego InternationalTriathlon, Solana Beach Triathlon,Imperial Beach Triathlon, MissionBay Triathlon, Silver Strand HalfMarathon.

Pacific Sports LLC$10 off all events. Los AngelesTriathlon, Newport BeachTriathlon, Long Beach Triathlon,Catalina Island Triathlon, CatalinaMarathon.

Congratulations to the following TCSD members who finished Ironman Arizona on April 13th.A luck day? You’ll have to ask one of the following. A special congratulations to Brian Scott, Kim McDonald and Donn Ritchie who qualified for Kona!

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Overall Time Rank Group Swim Bike Run

Brian Scott 19 9:26:53 2/266 M30-34 0:59 5:15 3:06Jason Kayne 95 10:20:55 14/266 M30-34 1:13 5:24 3:35Allan Saadus 134 10:36:10 15/204 M45-49 1:07 5:26 3:55Kim McDonald 190 10:57:40 4/103 M50-54 0:57 5:49 4:03Matthew Dixon 220 11:11:11 24/141 M25-29 1:08 5:33 4:25Anders Aannestad 232 11:13:48 51/353 M35-39 0:59 5:29 4:35Troy Cundari 263 11:27:20 25/204 M45-49 1:03 5:59 4:16Brian Stone 312 11:38:14 34/141 M25-29 1:12 5:40 4:37Donn Ritchie 323 11:40:49 3/47 M55-59 1:11 5:55 4:25Dave Platfoot 406 12:03:11 69/266 M30-34 1:06 5:45 5:01Shannon Werner 410 12:03:41 7/51 W25-29 1:05 6:19 4:30Brad Golden 585 12:40:31 62/141 M25-29 0:58 5:59 5:33Jacquelyn Gaekie-Atkinson 640 12:51:38 19/87 W30-34 1:30 6:26 4:47George Arroyo 684 12:59:64 115/310 M40-44 1:24 6:13 5:08Peter Watson 719 13:08:48 122/310 M40-44 1:30 6:18 5:06Eric Davidson 748 13:16:50 80/204 M45-49 1:16 6:37 5:08Steve Koci 773 13:21:33 85/204 M45-49 1:26 6:32 5:07Bryan Larish 806 13:27:22 81/141 M25-29 1:04 6:15 5:59Scott Federoff 918 13:47:12 149/266 M30-34 1:19 6:05 6:10Johan Cronje 925 13:49:05 159/310 M40-44 1:29 6:42 5:16:Denise Dunham 987 13:59:00 13/65 W45-49 1:27 7:19 4:51Kirsten Browne 1077 14:18:50 24/65 W45-49 1:26 7:21 5:11Ken Mcloughlin 1088 14:22:09 182/310 M40-44 1:07 6:45 6:14Nicolas Rondet 1101 14:24:35 227/353 M35-39 1:09 5:59 7:00Rachel Richards 1178 14:40:47 43/87 W30-34 1:23 7:47 5:07Susan Lee 1329 15:13:55 7/24 W50-54 1:49 7:33 5:33Audrey Clausing 1411 15:30:57 57/87 W30-34 1:33 7:10 6:27Reg Holden 1442 15:40:48 237/310 M40-44 1:35 7:17 6:20Ron Kemmerer 1460 15:46:33 65/103 M50-54 1:18 7:16 6:44Matt Clements 1485 15:54:09 242/310 M40-44 1:21 8:00 6:08Reuben Spilkin 1498 15:58:53 284/353 M35-39 1:13 7:39 6:43Dana Peters 1506 16:01:20 69/101 W35-39 1:16 7:56 6:29Daniel Williams 1509 16:03:32 245/310 M40-44 1:06 7:35 7:03Tom Washington 1572 16:18:26 298/353 M35-39 1:23 7:15 7:21Wendi Koshley 1578 16:20:04 68/97 W40-44 1:28 7:40 6:41Desi Klaar 1617 16:31:38 73/97 W40-44 1:42 8:06 6:26Danny Hyte 1683 16:53:25 266/310 M40-44 1:22 7:03 7:55

The following club members started and gave it their best efforts but were unable to finish: Paul Anderson, LuAnne Hage, Kebby Holden, Rhonda Kramer, Nikee Pomper, Gina Thomas.

Congratulations IM Arizona Finishers!

To order, go to

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Seconds and transitions not included, 2027 Starters - 1739 total finishers.

Monday5:45 PM Ocean Swim in Carlsbad • Location: Meet at Tamarack lower parking.

6.00 PM Ocean Swim at La Jolla Shores • Location: Meet by the south end bathrooms.

6:00 PM Computrainer Cycling and ErgVideo • Location: Coastal Sports and Wellness

7:30 PM Pool Swim (short 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).

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

7:00 PM Winter Spin Class • Location: Rehab United PT & Sports Performance Center.

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.

6:00 PM Penasquitos Trail Run • Contact: Mark Kenny for more information (760) 271-2003

Friday6:30 AM Ocean Swim in Solana Beach. • Location: at Fletcher Cove (I-5, to Lomas Santa Fe west)

6:00 PM Ocean Swim at La Jolla Cove.

6:00 PM Ocean Swim in Encinitas. • Location: Moonlight Beach,

Contact: Thomas Johnson (619) 987-8822.

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

(Hwy 101 & 15th st.)

8:30 AM REAL Beginners Bike Ride

Sunday8:00 AM Ocean Swim and Run in Del Mar/Solana Beach. • Location: Meet at Powerhouse

Park, Run starts at 9am to Torrey Pines trails.

TCSD WEEKLY WORKOUT CALENDAR


Pelican Coast EventsMission Hills InternationalDuathlon, Pacific Coast Triathlonand Orange County Triathlon. Get$10 off each race or sign up forall three and get $40 off ($10less). Use code SDTC08.

Ventura Breath of Life Triathlon$10 off. www.triforlife.com

TCSD RACEDISCOUNTS

We are a Sports Physical Therapy

facility dedicated to finding and treating the

underlying biomechanicalproblems that lead to

common sports injuries. We have the advanced

training and skills toresolve your pain and

soft tissue dysfunctions sothat you can return toyour training quickly!

Ask for the special TCSD rate

for our Active ReleaseTechniques® Services

& FunctionSmart Fitness

(858) 452-0282

www.ucpt.com

Sunday, May 25th, at 8:30 am

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REAL BEGINNERS BIKE RIDE

The TCSD Real Beginner’s 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 with-out 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 moderate climbs on the first half ofthe ride, but beginners need hills too!

We will have a brief bike talk at 8:30am,and be rolling by 9am. Helmets are MANDATO-RY. We will help you change your flats alongthe way, but please be equipped with yourown tubes 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 - ??: 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, May 12th, at 6:00 pm

BEGINNER’S MEETING & TRIATHLON 101

Attention beginners! The monthly talk isspecifically designed to get you started inthe sport of triathlon, and our goal is to de-mystify triathlon, and remove the ’intimidation factor.’ We will cover triathlonbasics from A to Z. All questions welcome!

Contact:Questions or comments can be sent to yourbeginner coaches Steve T, Dean R, and 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.

was probably my biggest struggle. I completedthe swim in 33 minutes, which was what I pro-jected.

The bike portion remains my weakest link inthe trio as I’ve only been riding since August,and I was off my bike for a while after gettinghit by a car in February. My longest ride to datewas done in the Anza-Borrego Desert withTCSD where we covered 60 miles in 106-degreedry desert air. The 56-mile ride through therolling hills of Camp Pendleton was beautiful

and I finished in my goal of under 3 hours.On any other day, I would have gone sub-

1:30 for the half-marathon since running is mystrength, but I made a beginner’s mistake andmanaged to drop my electrolytes on theground within the first half-mile of the bike.This would cost me during the run, so I’mhappy with the 1:44 run time and 5:18 overall.I especially enjoyed and appreciated the sup-port of the “Love Stop” and those who cheeredfor me and the club throughout the race.

Two Sides of Oceanside: This Year’s 70.3-Mile Race, continued

MATT GILMOREMember since: August 2007

MEMBER PROFILE

Nickname: Gilmore

Age group: M 18-24

Status (S/M/NYOB): I have anamazing girlfriend, Kim, who isvery supportive of my triathlonaddiction.

Before I became a triathlete Iwas: A a water polo player, aFrat boy, and then a bored con-sultant looking for somethingmore challenging and fulfilling.

Favorite race/tri event: That Ihave done: Oceanside 70.3.That I am most excited to do:Hawaii 70.3 and IronmanArizona.

Favorite local restaurant:I always get the Rigatoni Bake,Island Salad, and Cheesy GarlicBread.

Best at: I grew up surfing andswimming, and played I didWater Polo and Swim in highschool. I played water polo forLong Beach Wilson, where Iwon 3 CIF titles. You wouldthink swimming would be mystrength, but I do not focus onthe swim much, since it is sucha small part of a race and Ihave a good background in it.My best event is actually thebike. I love being on the bike,so I am on the bike 3 to 4times per week.


RACE REPORT: Better late than never...

A WINTER TCSD TRIATHLON IN SAN DIEGO

In the winter? Yes, we are the ultimate breedof die-hards, plus we are truly blessed not tohave frozen lakes and swimming pools.

Let’s set the scene for a rank beginner:Drive onto Fiesta Island and a security offi-

cer asks if you are racing, he has on no lessthan 4 layers, and you think to yourself maybeI should say no, I’m not that stupid, but youcan’t. Yes, I am racing, I blurt out, and he sayswell go right ahead onto the island. Pullaround to the parking area and you find lots ofcars and people all stamping the ground tryingto stay warm getting their gear out of the carand rolling it, carrying it, riding it to the tran-sition area. Well the scene here is, no oneknows what to wear on the bike, so run backto the vehicle get some more layers, who caresif it takes an extra 2 minutes in T1 to put onlong gloves, pants, jacket, whatever, at least Iwon’t be shivering on the bike.

Dave Huff and all the volunteers are effi-ciently getting everyone checked in with num-bers, explaining the new chip timing anddoing a great job so we don’t have to standaround freezing in line. Rory has no gloves.Hey, I have my mountain bike gear in the truckand some long fingered mountain gloves, backto the truck one more time.

Back to the transition area and everyone isdaring everyone else to be the first to stripdown and get into our wetsuits, you go first,no you go first,( let’s get Mikey.) Pull off theshoes and socks and oh shoot, the ground isREALLY cold, the feet start to go numb imme-diately. Get that suit on pronto and that feelspretty good, I’m actually warm enough exceptfor the feet. All right, all ready to go, time tohead over to the meeting.

Quick little race meeting and time to headdown to the water. I ask Steve Tally how long

after the regular racerswill the beginner racersstart? “There is nobeginner start, this is asprint for all,” he says.Just wonderful.

This will be a beachstart, but I want to get in the water and getwarmed up. Steve Tally is in and yells, “Wowthis is about 55 degrees”, oh great. We aretriathletes though, the hardy bunch, so intothe water, not bad on the feet, actually warmeron the feet than the beach. Go a bit deeperand the water starts to seep in, yes, no, yes,no, yes, no, oh what the heck all the way in.Let’s see, can I swim and not put my headunder? That won’t work, dunk it in and swim,don’t listen to the smarter side of the brain,which ever that is.

Up onto the beach for the start, dumb luckperfect timing, 10 seconds to the start, GO,running to get into the freezing water!!!Sounds a bit silly actually, but we are triath-letes after all. Bump, shove, smack, find aplace to swim, at the back of course. It mighthave been a good idea not to have quit swim-ming several months ago. Find a bit of rhythmfinally but almost totally alone, praise God Iam not last though. Nearly to the first buoyand what the heck are those things floatingunder water like bubbles or pods or something,man I hope they are not jellyfish because I amhitting them right and left, must be the adren-aline since I don’t feel any stings. Think aboutthe stroke, lengthen the stroke, stay smooth,rotate, keep the focus, look up and staystraight, nearly over.

Out of the water, yes thank you, Lord, wownot cold anymore, let’s hit my event, the bike.Yank the suit, dry my feet and put on thesocks, yes socks, I have tender feet and roadshoes that take a lot of time anyway, so whatthe heck. Knee warmers come on pretty quickand feel so nice later. Glasses and the lightjacket, grab the gloves and start running for

continued page 8

By Hank Montrose, Hi-Tech Bikes

So here it is, December, triathletes all over theworld are sitting at home in nice warm beds orhaving a hot “cup of joe” and what are Tri Club SanDiego triathletes doing??? Racing! Racing?

MEMBER PROFILE,continued

PR (race or split): I just completedthe California 70.3, where I didit in 5:06. I was really happywith my time because I trainedright through that because I amtraining for the upcomingHawaii 70.3 race as my A priori-ty race. Last year, at the LATriathlon, I went 2:23, whichwas good enough for 2nd in myage group (18-24). Last year, Ialso got 2nd in my age group atthe Newport Beach Triathlon(my first ever race), EncinitasTriathlon, and the CampPendleton Olympic. I’m stillsearching for that first placefinish.

Most disastrous moment: Let’sjust say be careful when you aredoing a deck change, that theback part of the towel is com-pletely covering you’re backside before you bend over topick something up.

Equipment wish list: Zipp Wheels,Cervelo P3C (I have the P2C,but the P3C is amazing), andthe $600 Rudy Project RacingHelmet.

Wetsuit brand: Quintana Roo

Bike brand: Cervelo

Shoe brand: Shimano

Can’t race without: My OakleyRetina Burn Glasses, CliffVanilla Gels, and Carbo Pro.

Best advice: In my life, I only dowhat I am most passionateabout, because life is too shortto waste on something youdon’t both enjoy and really careabout. I have a few quotes thatI also enjoy: “The will to suc-ceed requires the will to PRE-PARE!!!” “The only limits wehave are the ones we give our-selves.”

8

the start. Shivering fingers are having quite ahard time zipping the jacket, finally got it,yes. Now the gloves, what a trial they will notgo on fast. Okay I need them, stop moving,patiently open them up and wiggle into them.Jump the bike and let’s go, feels goooood. Getsome blood going in the quads and ramp upthe speed. Riding feels good but the glasseshave spots and I am not able to focus, a bitbrain dead now pushing really hard. Comingoff my single speed road bike where I push abig gear really slow I need to think aboutspinning faster, pushing only about 60 rpm,click it down you dummy, but here is littledownhill click it up, faster, faster, faster. Rideup to someone, he says “Way to go Hank”,huh, who was that, can’t think about it, faster.No, someone passing me, the roadie, have topass them back, okay good, where is the nextrabbit to catch, got one, got another, rats,same person passing me again, can’t let ithappen, faster, good back in front of that one,another rabbit up ahead to catch. 3 behind mepass again, I get them back just before T2, rollin, “OFF the BIKE”, walk it, nooo I want toride right to my transition, okay if you insist.Run over to the stand, rack the bike, pop thehelmet off, find I did something right, SteveKoci taught me to put the glasses on underthe helmet straps so cool, they stay on. Jumpout of the shoes, into my running shoes “withthe really not so fast when your fingers arenumb” speed laces and head out.

What’s this, where are my feet? What isdown there? They look okay, but somethingfeels weird, like I am running on clumps ofsand. I’m sure it will pass, just like the legsfeeling like lead dumbbells, it all will pass.Now this new feeling is not going away, and

the legs are not feeling better, what did thecoach say, spin the last bit of the ride so thelegs are fresher, right, that never happened,no wonder I’m losing the race to a teenageturtle on the side of the road. Rory goes bylike the wind and yells out his feet are frozenand I realize that’s what feels like clumps ofsand under the feet. Warm thoughts, warmthoughts, hot showers, hot chocolate, hmmm,it works, feeling better. Too many passing methough, and I have been working on my run-ning, push it through, get ’er done, Hank, get’er done. Cool, there is the finish, kick it inyet, no wait, if you can’t sustain it you willlook really foolish walking through. Patience,patience, a bit further, one foot in front of theother, okay now kick it in, finish fast, oh ratsthey moved the finish mat another 20 feetdown, not where I thought it would be, noworries keep pushing, it’s only 20 more feet,DONE!!!

Now get a breather, look around, mmm,steaming hot oatmeal looks like heaven, manthis club treats us soooo good, not just a greatfeed but really hot oatmeal with all the fixin’syou could ask for. Time for some elbow rub-bing, “my jelly fish was this big” stories, getsome warm clothes on and settle down.

With the new chip timing the awards arewithin minutes, give out some prizes, givesome thanks to the volunteers and time to go.When I asked Dave a few days ago he thoughtwe would be really wrapped up by 9:30, wellhe is pretty accurate, it’s 9:20.

Turn the heat up in car and I find I reallydon’t need it, the warmth of people and thespirit of the club is such that everything isperfect.

A Winter TCSD Triathlon in San Diego, continuedCOACHES CORNERBEWARE OF OVERTRAININGby Brad Kearns

Overtraining is defined as a

state in which exercise becomes

unproductive and more stressful

than optimum. This is a common

problem among highly motivated,

competitive, goal oriented people

who apply these personality traits

to their exercise regimen. Couple

this with the fact that the

endorphin rush of exercise can

literally be addicting and you have

a recipe for chronic overtraining.

Oftentimes, the hardest part of an

exercise program is knowing when

to hold back and slow down.

The best way to guard against

these problems is to monitor you

body carefully during workouts to

be certain you are exercising at

the proper intensity. If you are

exhausted as opposed to refreshed

after a workout, that is an

indication that you have exercised

too hard. The best way to

determine proper intensity and

pace is to use a heart rate monitor

and emphasize aerobic exercise

(below 80% of maximum heart

rate).

It is also to important to

monitor many of the other signs

the body gives when it is under

too much stress and to cut back

your regimen accordingly. These

signs include: elevated morning

heart rate (take every morning, in

bed, to establish a norm). When

your morning heart rate is 10%

or more above normal, cut back

exercise drastically, insomnia,

lack of appetite, lack of desire to

workout, sore throat (beginning of

a cold, effects of which always last

continued page 9

Find Yours @ Chipotle.com

Craig: What was your athletic backgroundprior to triathlon?

Mac: I grew up playing lacrosse, tennis, bodyboarding, basketball and skateboarding inVirginia Beach, VA before moving to San Diegoin the fall of 2003. I was recruited to playlacrosse in college, but had multiple knee sur-geries that forced me off the field for themajority of my collegiate career.

Craig: How did you get introduced totriathlon?

Mac: After my knee completely healed postgraduation from college, I began running outof a local running/triathlon shop in VirginiaBeach called Final Kick Sports. The owner ofthe store, Jerry Frostick, got me in to runningwith some of the other locals. Before you knewit, I was running marathons. I only did 4 ofthem before I burned out on running. I decid-ed to buy a triathlon bike after reading “It’sNot about the Bike” by Lance Armstrong andentered the Sandman Triathlon in VirginiaBeach. I finished 2nd in the M18-24 age groupmainly because I out rode everybody. Beforethis, the only bike I ever rode was my beachcruiser, but I soon found that cycling camepretty naturally to me.

Craig: What Ironman races have you done andhow did you do?

Mac: I have done 4 Ironman races so far. Istarted doing Ironmans 2 years ago under thecoaching of Sergio Borges, who taught me ALOT about triathlon. My first Ironman was IMCoeur d’Alene in 2006 and I went 9:36 (3rd inM25-29). I did not swim very well, had thefastest bike split overall (forgot to eat any-thing on the bike) and then fell apart on therun. I definitely learned from Coeur d’Alenethat year and went on to race Kona thatOctober. I went 9:12 in Kona and finished in78th place (9th M25-29) after coming out ofthe water in 785th place.

I raced Coeur d’Alene again last year andwon my age group and

overall amateur title after having to chasedown the leader on the marathon because Iwas out with a 12 minute flat on the bike. Yetagain, Coeur d’Alene taught me another impor-tant lesson, this time about staying calmthrough unforeseen obstacles out there on thecourse. I finished my 2nd Ironman seasonagain in Kona going 9:05 (2nd M25-29) and 4toverall amateur in the world.

Craig: What were some of your key workouts in2007 that led up to your great performance inKona?

Mac: Last year I had the benefit of having afairly similar race schedule as Tri Club mem-ber/pro triathlete Jim Vance so we did quite afew sessions on the bike together. We woulddo multiple Mt. Soledad repeats onWednesdays and climbed Palomar for time onoccasion as well. I really could not run orswim with Jim because he would kick my butt,but it definitely was nice having someone topush me on the bike. You could also find meriding Swami’s every Saturday as well once Istarted training for Kona.

IRONMAN CONVERSATION WITH CRAIG ZELENT


I had the chance recently to talk triathlon with TCSD member Mac Brown. Please join me as we get to know a humble, but super fast guy.

continued page 11

Mac, promo shot for Zoot’s Zenith wetsuit.

COACHES CORNER,continuedone to two weeks), excessive

sleep, energy lulls during the day

and digestive irregularities.

All of these are indications that

your body is not at its best and

not ready to absorb the amount of

stress that your normal exercise

level gives it. Remember that even

though exercise is enjoyable, it is

still stressful to your body. The

only way for your body to absorb

this stress and become stronger

is to allow for plenty of recovery.

Your body always tells you when it

is not recovered or ready, you just

have to listen to it.

For more detailed discussions on

this topic, check: Power Month,

available at www.bradventures.com

BIKE & WHEEL CASE RENTAL

REMINDER

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

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

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

FRIENDS OF TCSDOFFERING DISCOUNTS

COACHING SERVICES

Breakaway Training(858) 361-0761Contact: Felipe [email protected]

EnduranceZone.com www.fitstop-lab.comContact: Barry Kelly, Fit StopDiscount: 15% off for all TCSDmembers. Use ”TCSD” as thecoupon code, $50 off of the normalprice for VO2 testing.

San Diego X Training(858) 558-1337Contact: Sergio [email protected]

Training Bible Coaching (619) 886-3227Contact: Jim [email protected]

Tri Power Multisport(760) 420-8032Contact: Mike [email protected]

MASSAGE & PHYSICAL

Active Release TechniquesUniversity City Physical Therapy (858) 452-0282www.ucpt.comDiscount: 30% off ART sessionswith Gino Cinco, PT, certified ARTprovider and instructor.

Bart Gale, HHP and TCSD member.1356 Garnet Ave., Pacific Beach(858) 531-8189Email: [email protected] in Sports, Thai, NMT &Deep Tissue Sculpting.

Sabine Grossmann234 N. Acacia Ave., Solana Beach,(619) 347-9535Licensed Massage Therapist andTCSD member.

Ironman Conversation, continued

Craig: Last year you finished 2nd in your agegroup in Kona. How did the race play out foryou in relation to the other guys that finishedon the podium?

Mac: I was 791st coming out of the water inKona, which was obviously disappointing sinceI expected to have a better swim than that. Iknew I had to make up some time on the bikeso I just put my head down and rode steady.People go out too fast in that race and I justrode my own pace. By the time I came off thebike, I had passed almost 700 people andended up having the 3rd fastest amateur bikesplit of the day. As soon as my feet hit thepavement, I began to really hammer the run.The amateur leaderhad a huge gap on meand I knew I had todo something spec-tacular on the run toget back in the mixfor the title. I ran thefirst quarter of therace at a solid 6:30pace and then thingswent downhill once Ihit the Queen K. Imanaged to hang onfor the remainder ofthe run and finishedwith a 3:05 marathon,4th place amateur and35th place overall.The hard work I didduring the trainingseason ended up pay-ing off.

Craig: Congratulationson your decision toturn pro this year. What factors did you haveto consider in that decision?

Mac: Thank you. Before every season I writedown in a small journal all my goals for theupcoming year. I decided if I won every singleamateur Ironman/70.3 race I entered and fin-ished in the top 5 in Kona as an amateur Iwould turn professional. I won Cal 70.3, St.Croix 70.3, Ironman Coeur d’Alene and was 3rd

at Timberman. I then finished 4th in Kona soI decided to make the move. We will see if Imade the right decision very soon.

Craig: How did Cal 70.3 go for you and what isthe rest of your race schedule this year?

Mac: Cal 70.3 went well–19th overall (dropped3 min off my swim time and ran 1:30 minfaster than last year) was a tougher day thanlast year and the pro field was stacked - real-ly was just focusing on my swim this Winter soit has paid off, I am not in race shape rightnow and I knew that going in to the race soall things being equal I was happy with myday. Nothing in life is worth achieving withouta great amount of dedication and persever-

ance. Success does nothappen overnight…

I will be racing St.Croix 70.3 and IronmanLake Placid this year.Lake Placid is definitelymy A race for this yearin the hopes of qualify-ing and going back toKona as a professional.

Craig: Last year you hada near catastrophicm i s h a p a t t h e L o sAngeles Triathlon. Whathappened and how hasthat changed your per-spective and approachto racing?

Mac: Yes th LA Triathlonwas by far the scariestmoment I have had inmy life so far as an ath-lete. I was in the aero

position bombing a hill during the race whena traffic guard waved a car through an inter-section and directly into my path. I saw thecar at the very last second (did not even havetime to hit my brakes) going about 32 mph,hit the front tire of the car, my head slammedinto the hood and I did a complete flip overthe car. I ended up on my back and could onlyhear people screaming in the background. I

Aero form at Kona.


continued page 12

12

was kind of in a daze and was scared to move.After a brief moment I decided to wiggle mytoes and fingers and thankfully I could feelthem. By then, the race volunteers had gottento me and told me not to move. The ambu-lance finally showed up and I was carried awayto the hospital strapped to a wooden back-board and neck brace. After waiting in the ER,still strapped to the backboard, for about 2hours (no joke) I was taken away to get someCT scans on my brain and everything was neg-ative. I was released thatafternoon and my veryfrightened, but relievedfiancé, Meredith Buzas,drove me back down to SanDiego.

My perspective about rac-ing hasn’t really changed,but my appreciation for hel-mets sure has! That helmetsaved my life for sure. Thewhole ordeal was definitely areality check and it made meextremely thankful for thelife I have.

Meredith and I are gettingmarried next summer in SanDiego. She is the most amaz-ing woman in the world andI would not be where I amtoday without her support -I really mean that.

Craig: What do you do for aliving? How do you fit a timeconsuming sport liketriathlon around your job?

Mac: Last year I worked for Sunset Parking asa parking manager. This year I have left my joband am coaching/training full time.

Craig: How can people reach you?

Mac: People can reach me through my websitewww.MacBrownRacing.com. I am still takingathletes for 2008, but am only coaching a setnumber because I want to give each athletethe individual attention he/she deserves.

Craig: What sponsors do you have for 2008?

Mac: I have been with Zoot Sports for the last 2 years and am working with Nytro multi-sport this year as well. I am also fortunate tobe sponsored by Oakley, FS componentsCannondale bikes, HIC Suncare and Zippwheels for 2008. ART therapist, Gino Cinco (atri club member) is also a HUGE reason I amable to compete throughout the year. I recom-mend him to everybody in the sport that ishaving any sort of injur at all (www.ucpt.com,phone 858-452-0282).

Craig: What is yourfavorite funny triathlonstory that you’ve beeninvolved in?

Mac: Last year before Cal70.3 I was preparing forthe race on the courseand was asking someadvice on gearing for thehills on the backside ofthe course. Kate Majorchimed in and told meshe used a 25 on theback and was fine justusing that for the hills.So come race day I get tothe hills, put it in the 25and can barely turn thegear over. I am climbingthe hills cursing Kate andwondering how the heckshe pushed that gearover the hills. So we goto dinner that night tocelebrate Kate’s win, I

pull her aside and ask her how she got overthose climbs. She failed to tell me before therace that she was in the small ring in thefront. I had kept it in the big ring the wholerace and never used my small chain ring onthe front. We still get a kick out of that!

Craig: That is classic! Well despite that“Einstein” move I have the feeling you wouldbe an awesome coach. You are a great commu-nicator and a fantastic athlete so anyonewould be lucky to have you as their coach.Thanks for sharing your story and we wish youthe best in your rookie season!


It’s gotta be the shoes.

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Clif/AviaContact: Anna Gerber

Fuel Factor NutritionKim Mueller, MS, RD, owner FuelFactor Nutrition.(858) 337-3612www.Fuel-Factor.com [email protected] Discount: 10% on nutrition services with TCSD card.

Jay Robb Protein JayRobb.comOrder through Craig Zelent at (888) 838-3878 x105 or email [email protected]: 20% off the suggestedretail price.

continued page 16

Ironman Conversation, continued

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

Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111(858) 715-1517www.hi-techbikes.comContact: Hank MontroseDiscount: 15% off soft goods,

10% off hard goods. Moment Cycle Sport1357 Rosecrans St. Suite A, San Diego, CA92107 in Pt. Loma(619) 523-BIKEwww.momentcyclesport.comContact: JT Lyons or Cory OsthDiscount: 10% off everything besides labor, 15% off clothing.

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

Active Wellness (formerly Cassdiy’s Massage)Contact: Chris Cassidy(858) 450-4456www.cassidysclinic.comDiscount: 10% off services.

Coastal Sports & Wellness Medical CenterContact: Dr. John Martinez(858) 678-0300www.coastalsportsmedicine.comDiscount: 10% on cash paying customers.

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

University City Physical Therapy(858) 452-0282www.ucpt.comContact: Gino [email protected]: 10% off cash payments.

Art of TriContact: [email protected]. http://artoftri.com

Beaker Concepts, Inc.Contact: Andrew [email protected]: 35% off all products, use code TCSD.

Road Runner Sports www.roadrunnersports.com

Rudy Projectwww.e-rudy.comDiscount: 40% helmets and sunglasses. See TCSD website for code.

San Diego Running Institute4760-B Mission Gorge PlaceSan Diego, CA 92120(619) 265-SDRI (7374)www.sdri.netContact: David Wilcox

SPONSORS OF TRIATHLON CLUB OF SAN DIEGO

MULTISPORT SHOPS MASSAGE & PHYSICAL THERAPY APPAREL, EQUIPMENT & RUNNING SHOES

14

Xterra Wetsuits (858) 565-9500Contact: Victoria du RoureDiscount: 25% for TCSD members. See TCSD website for code.

Zoot Sportswww.zootsports.com

Chipotlewww.chipotle.comMultiple locations in San Diego including Pacific Beach, La Mesa, Encinitas, SDSU, Vista, Mira Mesa and Oceanside.

IRONMAN Organic Coffeewww.mdotcoffee.com/Discount: 25% off for TCSD members. Go to TCSD website for code.

Kashiwww.kashi.com

RunJunk.com4901 Morena Blvd., Suite 323San Diego, CA 92117(619) 793-5877www.runjunk.comContact: Robert [email protected]: 5% off all products, use code TCSD.

Blue Summit Financial GroupContact: Judy Seid(619) 698-4330www.bluesummitinvest.com

Competitor Magazinewww.competitor.com

Law Firm Richard L. Duquette (Bicycle Injury Lawyer since 1983)(760) 730-0500 or (800) 464-4123www.911law.comContact: Richard L. DuquetteDiscount: $500.00 off Attorney fees on injury cases for all TCSD members and a $500.00 donation to TCSD.

Oak Hill Softwarewww.oakhillsoftware.comContact: John [email protected]

Opix Sports Photography(858) 232-8806www.opix.netContact: Osamu Chiba

Prudential Realty(760) 415-3329www.thisisbrian.comContact: Brian Long

Robert’s Auto Service 4630 Mission Bay Drive, San Diego, CA 92109(619) 275-1132www.robertsautoservice.com Contact: Keith BenlineDiscount: Discount: 10% off all services/repairs(except already discounted services), maximum$100.

Wetsuitrental.comContact: Dee Dee McCann

NUTRITION

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SPONSORS OF TRIATHLON CLUB OF SAN DIEGO

15

Tri, Tri Again—New TCSD member VickiBrunt wrote:

I’ve done exactly one triathlon…and had aflat in mile one. I will not affix my TCSD stick-er to my vehicle window until I can say I havecompleted a triathlon.

Flat #2—Ryan Denner’s tale:

My friend Walter and I were going to ride theElfin Forest loop, and about two miles in, I gota flat. So I pulled over and changed it. Lessthan a mile later, I had another flat (sametire), so I pulled over again and changed it,this time checking the wheel and tire for any-thing that could be causing a puncture. Asexpected, I didn’t find anything.

As we started off again, Walter heard thisweird sound coming from his drivetrain, so wepulled over and inspected it. His frontderailleur cable had become frayed, and wasrubbing against his rear tire due to the rout-ing. I figured that if we continued riding, hiscable would either cause a flat (those cablescan be sharp), or the tire would continue tofray the cable, rendering his front derailleuruseless.

Getting the hint, we started back to SolanaBeach to basically call it a day, and about 1.5miles down the road, I got another flat—that’s #3 if you lost count. We called Walter’sroommate to come pick both of us, and head-ed back to Solana Beach pretty much laughingour asses off at this point.

This wasn’t the first time my front tire gaveme problems, so I went over to B&L to get anew tire. Dan recommended the SpecializedElite Armadillo. I wasn’t too happy with theprice ($42), considering I already spent $20changing three tubes and using two CO2 car-tridges.

So, I went back to my place, put it on mywheel with the full intent of actually doing aride. I got about two feet out my front doorwhen something didn’t feel right. I lookeddown, and because the tire was a 700x25 (theonly size they make it in), it was actually rub-bing against my fork. Completely fed up, I got

the hint again, went back inside, grabbed mybook, and went out to the pool to read andtake a nap in the sun.

I ended up going back to B&L again,exchanging it for a Vittoria, and will eventual-ly get around to changing it, and maybe evengoing for a ride.

Flat with an Attitude—Rachel Richardswrote:

After I got my new carbon Kuota K-Factor TTbike, my old aluminum road bike was so jeal-ous, she slashed his tire on one of our firstrides. Then, she proceeded to get three flats ina row, including one on the trainer! I’ve sincechanged out her rear cassette to a 27 so she’sofficially my climbing bike. Now that she hasa new purpose, she gets along with the TTbike.

Good karma (or bike-ma?)—Tom Saile’sstories:

There was the time when I had two flats onone 50-mile ride (one front, one back) anddidn’t have any tools with me. I had gone formany years w/o carrying any tools (spare tube,patch kit, etc.) and never had the need forthem (yup, no flats). Then on this one ride forwhich I was late getting to the start (thereforeI was about a half-hour behind everyone), atfour miles in I got a flat on my front tire. Moreor less stranded out in the country (I was evenbehind the SAG wagon), I began to walk backto the start carrying my bike. Well, about amile down the road I came upon a pair ofcasual cyclists who were kind enough to usetheir patch kit to repair my tube. So I figuredI’d just continue with the ride ’cause there’sno way I would have another flat in the sameday!! WRONG! About five miles from the end ofthe ride, my back tire went flat.

Fortunately for me (again), a few othercyclists happened by and offered me theirspare tube…and would not take any paymentfor it. So I replaced the tube and rode back tothe start. Ya know what the first thing I didwas…yep, drove right to the bike shop to getme an under-seat saddle bag, spare tube, CO2pump, etc. And ya know what, I’ve since had

Bicycle Tunes: Be-Flats and See-SharpsA compilation of club member stories and experiences

FRIENDS OF TCSD OFFERING DISCOUNTS

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.

SaltStick.com Electrolyte capsules and dispensers.Innovative electrolyte formulationand nifty inside handlebar capsule dispenserdesigned for training and race-daynutrition. Discount: 10% off your order withcode “TCSD10”at www.saltstick.com,and free shipping with over $30purchase.

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 subtractedafter they receive your order.

APPAREL & EQUIPMENT

Paradowski Swim Sport7962 Convoy Ct, San Diego, CA(858) 569-6946Contact: Tom and Regina ParadowskiDiscount: 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.

continued page 18

continued page 18

16

By Barbara Javor

the opportunity on a couple of occasions to bevery thankful that I learned my lesson thatday and will NEVER find myself out on the bikewithout my tool bag!!! And as the secondGood Samaritan said to me when I tried to payher (she wouldn’t even consider it), just returnthe karma to someone in need down theroad—which I have.

Tom’s other tale: Last Fall I moved out herefrom NC but my bike was still back there. Atthe January Club Duathlon (for which I bor-rowed a bike from a fellow TCSD member),while I was topping off the tires, the valvestem broke right at the base where it comestogether with the rim. Great, ten minutes torace time and I need to replace my tube! Butdid I have one? NOoooooooooooooo!!!!! Thepouch under this seat was empty. My trustytool kit was still under my seat—on the bikeback in NC. YIKES! Sure enough, one of thefine TCSD members gave me his spare tubewhich I quickly replaced and was able to startthe race only about 20-30 seconds behind theotherwise last one to start.

After the race, I returned the tube to thiskind Good Samaritan and proceeded to B&LBikes to get a new tube. At the shop theyinformed me that while broken valve stems dohappen, they are rare and more likely to occuron the longer stems. Also, I was using a smallhand-held pump (also borrowed) and the les-son here (aside from the original lesson ofNEVER being w/o your tool bag) is to be care-ful of how you hold those small pumps, mak-ing sure that you are not putting undue lever-age on the valve stem. I’ve since had myunder-seat tool pouch shipped out here tome!! (Editor’s note: Tom ends his e-mails withthis philosophical question: How come we cookbacon...but bake cookies?)

C-Sharp and B-Flat—A double whammy forAndy Bailey:

While competing at the Half Vineman severalyears ago, the infamous “Tackman” scatteredtacks along the bike course. I was one of thelucky ones that got a flat. I was racing onsew-ups and had never changed a tire. It wasglued on so tightly to the rim that I could notbreak it loose. After awhile, the sag wagon

caught up with me, and the bike marshalallowed them to help me with the tire. Afterwhat seemed an eternity, I was on the roadagain. Much to my surprise, I still won my agegroup.

Another time I was riding down the SantaAna River Bike Trail when my aero bars broke.I managed to finish the ride but I could notshift gears. Luckily, it was fairly flat so I wasable to get back to my car.

As far as saddles go, I have never had aproblem; however; I don’t have any kidseither.

Golden Showers Bring Wild Flowers?—CraigZelent’s tale:

I raced Wildflower eight consecutive yearsfrom 1992 to 1999. During one of those races,I was a bit slow to get to the swim start. I didget started in time, but did not have time toempty my bladder. So upon reaching my spotin T1, I just peed right there through mySpeedo (this was back in the day when mostguys raced in Speedos). I peed while I put myhelmet and sunglasses on and ate a gel. Ithought it was a good use of my time. I’llnever forget how it sprayed out of my Speedokind of like a sprinkler. I was pleased to seethat my puddle was completely dried up by thetime I got back for T2.

Itching to Ride—David McMahon’s storyisn’t exactly a bicycle tale, but anotherlesson learned at Wildflower:

My first and only Wildflower race was in 1994.The event that made this race most memorablewas the unique camping experience. On thefirst night, my buddy, Jim, asked me to goscavenge for kindling so we could start a fire.No problem—I was in the British ColumbiaForest Service, so I was accustomed to theoutdoors. Or, so I thought. I went into thebushes and collected some dead branches. Wehad a nice fire and dinner and the next dayhad a great race.

After the race was over, I went to the bath-room to relieve myself and noticed I had asmall abrasion and an itch down there. Justone of those things, I guessed. I scratchedvigorously that night. The next day the itchspread—like wildfire! Within five days it

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Bicycle Tunes: Be-Flats and See-Sharps, continued


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covered 90% of my skin. I covered myself withcalamine lotion and settled into my misery. Iliterally drove my poor friend crazy as I almostwent insane. The doctor looked at me andsaid, ”Have you been camping? You got a nicecase of poison oak!“

This year will be the first year going back toWildflower. I’ll be camping with my wife andfriends. Main goals: beat my time in 1994 andcome home without itching!

Expen$ive Doesn’t Necessarily MeanFa$ter—Mike Slaven’s lesson:

When I first started to look into getting abike that would be a decent tri bike, I movedfrom an aluminum frame/fork combo to an allcarbon set-up. At the time, Kestrel was an upand coming name, so after a test ride I wentwith a Kestrel Talon. When I put some distanceon my rides, I found that the bike wouldn’tshift into all the gears. When I took it back tothe shop, thinking it was a tuning problem, Iwas then told that the bike I had bought hada reduced chain stay and that it was toosevere for the derailleurs to overcome. I haveovercome flats with the use of Kevlar tires butI couldn’t deal with a bike with reduced gear-ing. I sold it shortly after and now I know.

And now for the Critic’s Choice Award—“Want Fries With That?” Scott Parkerwrote:

About 10 years ago, a buddy who was a cyclisttalked me into getting a bike, and we gotready for my first bike ride. We started outfrom his house in Encinitas by the train sta-tion. It was very awkward clipping my cleatsinto the pedals, and until I learned to twist myfoot a little to get out, I almost fell twice. Wewent out for a 20-mile ride on a beautiful day.

We were just finishing the ride and had turnedright off of coast highway, up across the traintracks, and stopped at the light. Success—Istill didn’t fall. We took another right for thelast short stretch to his house, and crossedover to ride on the wrong side of the streetbecause there wasn’t lot of room on the rightside of the road, and it would be easy to swingleft into his driveway.

He had led the way most of the ride and wasshowing me how to signal to the personbehind about glass in the road. I was sittingbehind him kind of looking for the house com-ing up and noticed a white truck comingtowards us up the road. A young surfer dudewas hanging out the passenger side windowwith a huge smile on his face. I thoughtmaybe my buddy knew him or he was going toyell some sort of support for how cool it wasto be biking that day.

My buddy suddenly dropped his head downlike he was ducking when I noticed the kid hada Jack-in-the-Box milkshake in his hand. I hadno time to really do anything to avoid it, andit hit me right in the head, covering me withvanilla milkshake from head to back. My buddyapparently did not know the warning hand sig-nal for flying milkshake!

We then finished the last hundred yards tohis driveway that is a very short and steepshot off of the street. As I turned up andstopped, I forgot to unclip my cleat and fellover, sinking three teeth of the sprocket deepinto my leg.

As I lay there—believe it or not, laughingwith blood and milkshake all over me—Ilooked up at my buddy and said, “Well...thatwent well. Let’s do it again tomorrow!”

W

While corrective surgery and physical ther-apy are often key players in the recoveryprocess, nutritional intervention can helpenhance the healing process. Below, Iaddress the four primary goals of recoveryas well as the nutritional strategies thatwill have you back training and perform-ing at peak levels in record time.

Goal #1: Correct calorie-protein imbalance.

Following a sports injury, our body’sprotein, carbohydrate, and fat-relatedmetabolic pathways are sent into over-drive causing our total energy expenditureand consequent individual calorie needsto increase by as much as 30% dependingon the type and magnitude of the injury

and/or surgery. When we fail to matchthese increased metabolic needs, which isoften the case in post-surgery since anes-thesia and pain-killers decrease appetite,a protein-calorie deficit or catabolic stateis inevitable and a nutritional nightmarewhen as it not only initiates breakdown ofmuscle but also depresses immune func-tion and exacerbates inflammation.

The following link supplied by CornellUniversity’s Medical School provides a cal-culator utilizing the Harris BenedictFormula to help compute individual ener-gy demands at rest as well as post injuryand/or surgery: http://wwwusers.med.cornell.edu/~spon/picu/calc/beecalc.htm

Goal #2: Facilitate optimal immunefunction.

For a good 5-7 days post injury and/orsurgery, there is an increase in breakdownof skeletal muscle triggering a series ofmetabolic and hormonal changes thatdepress our immune function, therebyhindering the healing process and overallrecovery. To accommodate increased pro-tein turnover and support immune func-tion, an increased protein intake is oftenwarranted with protein recommendationsduring recovery from injury and/or surgeryof 0.5-0.75 gram per pound of body mass.To encourage optimal absorption and uti-lization of protein, total protein intakeshould be divided among 4-6 smaller feed-ings during the day, focusing on lean pro-tein sources such as skinless chickenbreast and fish. Supplemental proteinsources, such as whey protein isolate, maybe beneficial when appetite does not

20

Recovery Nutrition for Injured AthletesThough never planned, injuries are common in the sportsarena and, as athletes, we are vulnerable to spending the bulkof our competitive season seeking ways to enhance recovery.

By Kim Mueller, MS, RD

allow for adequate amounts of protein to beobtained from whole foods.

In addition to protein, therapeutic doses L-Glutamine, one of the most abundant aminoacids in the body yet often depleted when thebody is under stress as with injury and/or sur-gery, can be helpful. Clinical studies havedemonstrated a beneficial immune response inpatients supplementing with approximately 20 grams of glutamine per day in the daysimmediately proceeding injury and/or surgery.

Goal #3: Encourage repair of tendons andligaments and promote cell growth.

The majority of athletic injuries involvestrains and sprains to tendons and ligaments,which are strong bands of fibrous or connec-tive tissue. Because ligaments and tendonsgenerally have a poor blood supply, incom-plete healing is common after injury and canbecome a source of chronic pain and weak-ness, ultimately inhibiting a return to peakperformance. While physical therapy is aproven remedy for repair of tendons and liga-ments, the effect of nutrition is not as clearalthough glucosamine sulfate is one particularnutrient that has demonstrated a broad rangeof applications for repair of cartilage and otherconnective tissues. Made naturally in thebody, glucosamine provides the joints with thebuilding blocks (structural proteins) they needto repair damage caused by osteoarthritis orinjuries. Furthermore, glucosamine exerts anti-inflammatory effects, which definitely pro-vides benefit when recovering from injury.Based on results from human clinical trials, adaily dose of 750-1500 mg of glucosamine sul-fate for a period of at least 8 weeks can helpnormalize cartilage metabolism and initiate areversal of degenerative osteoarthritis ulti-mately aiding recovery.

Goal #4: Decrease inflammation andimprove wound healing.

Trauma, whether it results from surgery,training or injury, is damage to tissue that

leads to inflammation, bruising and break-down of the affected tissue. Failure todecrease inflammation and address woundhealing can cause scar tissue to developresulting in reduced function and/or mobilityand poor recovery times. Fortunately, dietarymanipulation can help mute inflammationthereby aiding recovery.

For instance, researchers in Pennsylvaniarecently discovered that 50 grams of extra-vir-gin olive oil (4 Tbsp) demonstrate anti-inflammatory properties 10 times the strengthof the ibuprofen dose recommended for adultpain relief thanks to a compound found inolives called oleocanthal, that inhibits therelease of enzymes responsible for inflamma-tion. Omega-3 essential fatty acids found in foods like cold water oily fish, flaxseed,walnuts, canola oil, and pumpkin seeds haveshown similarly strong anti-inflammatoryqualities.

In addition, fruits and vegetables containphytonutrients that have been shown to stopthe formation of inflammatory agents. Extractsfrom tart cherries, for example, were recentlyfound to stop the formation of some inflam-matory agents 10 times better than aspirin in a study by Michigan State Universityresearchers. Sweet cherries, blackberries,strawberries, and raspberries produce similareffects and blueberries provide additional ben-efit by boosting the body’s production of heat-shock proteins that help repair the damagefrom oxidative stress, inflammation, and toxins. Because of the therapeutic nature ofphytonutrients found in fruits and vegetables,50% of each meal plate should be dedicated tocolor, aiming at including all the hues presentin a rainbow during the day.

*Adapted from article in March issue ofCompetitor Magazine, www.competitor.com


Consuming foods rich in Omega 3

fatty acids, such as salmon, helps

reduce inflammation throughout the

body and fight infection. Salmon is

also rich in protein and amino acids,

which can help restore a calorie-

protein deficit and boost immune

function post-surgery. Apples are rich

in quercetin, another natural anti-

inflammatory. Addition of ginger can

help alleviate nausea post anesthesia

and surgery.

Directions: In a blender, combine 2 Tbsp light

soy sauce, 2 tsp rice vinegar,

1 chopped garlic clove, 2 tsp chopped

fresh ginger, and 3 ounces frozen

unsweetened apple juice concentrate.

Puree until smooth. Pour into a large

glass baking dish. Add scallions and

salmon. Cover tightly and refrigerate

at least 8 hours, turning fish

occasionally. Preheat the oven to

375 F. Uncover and bake in its mari-

nade ~30 minutes. Serve over a 1/2

cup bed of cooked quinoa and 1 cup

mixed vegetables sautéed in 1 Tbsp

extra virgin olive oil and desired

seasoning.

Serves 1.

Nutrition Facts: 645 calories,

39 grams protein,

75 grams carbohydrate

(10 grams dietary fiber),

20 grams fat (3 grams saturated)

REHAB MEAL SPOTLIGHTSALMON TERIYAKI

Triathletes always want to know how theycan get faster or improve their splits inthe next race. We are going to show youfour great moves to open up your hips andlower back and allow you to release thepower of the hip muscles. The glutealmuscles have been called the “power-house of locomotion” for good reason.They provide the power for push-off inrunning which propels you forward. Whenthere is tightness around the hip joint,the powerhouse can’t be effective.

Your muscles and joints are made tofunction best when they are in the correctposition with the right balance of lengthand strength. Many of us spend all of ourtraining time racking up mileage with verylittle time devoted to restoring the mus-cles. This can lead to injury, underperfor-mance and frustration.

Try adding thesestretches after one ofyour rides or runs or dothem at the end of theday when your muscleshave had a chance towarm up and loosen up abit.

The hip flexor muscles arecommonly tight in triathletesand people who sit for long peri-ods at work or school. This hipflexor stretch will loosen the front of thehip, allowing better posture with runningand more power with push-off. Stand uptall and step into a lunge, placing yourback leg up on a chair. Rest your knee onthe seat of the chair and allow your lowerleg to stretch up the chair back (fig.1).Initially lunge forward enough to feel astretch in the front of your back leg andhold a count of 10. Next, raise the arm onthat side overhead for 10, then lean tothe side of the front leg for 10, then turntowards the back leg for 10, following thesequence pictured. Switch legs and repeat– try to do 3-5 on each side.

After you’ve stretched the front of thehip, it’s time to move on to the power-house muscles. Since a shortened musclesis often weakened, improving the flexibil-ity in the gluteals will let them perform totheir true potential. Begin the stretch asshown in the first picture of the series(fig.2) sitting on the floor with one leg infront and the other behind. Lean forwardfrom the hips keeping your back straight.You’ll want to feel this one in the back ofthe front leg. Hold for 10 seconds then tryto deepen the stretch as in the secondpicture. You can deepen it further still byfolding forward completely as in the next

22

By Gino Cinco, PT, cert. ART and Renee Cinco, PT University City Physical Therapy

(fig. 1) Hip Flexor Stretches

STRETCH OF THE MONTH:

Release Your Power

(fig. 2) Gluteal Stretches

photo. If your flexi-bility does notallow, keep workingdaily on the firstphase of the stretchuntil you can movefurther. Repeat onthe other side. Tryto do 3-5 on eachside.

The next two stretches move further up intoyour core to stretch the muscles into the lowerback and side. You may notice that you feelthe stretches in your hips too. Achieving bet-ter length in the muscles of the trunk will helpyour body rotate effectively when swimming

or running and will allow the more powerfulmuscles of the hip and core to do their jobeffectively. The next stretch starts out similarto the gluteal stretch above but you will turnyour upper body toward the forward leg (fig.3)and then lean onto your leading elbow to feelthe stretch on the lengthened side of yourlower back.

To move the stretch further up the back andside, simply reach overhead with top armkeeping your arm alongside your ear. Holdeach position 10-20 seconds to allow time forthe muscles to relax. Don’t forget to stretchboth sides and stretch regularly for success.

23

Multisports Coaching & Personal Training(858) 361-0761 or (858) 231-5267

The Official Training Program of The San Diego Triathlon Series

Barbara F. Kase - BS, CCN, LMT

(fig. 3) Quadratus Lumborum Latissimus dorsi Stretch

Determine Your Goals and Develop

a Plan.

(760) [email protected]

North County-San Diego

NutritionalConsultation

Feel energetic and healthy, all the time!

Achieve your athletic goals.

Reach your ideal weight andmaintain it with ease.

Beat craving and bonking.Balance your hormone levels.

Get healthy cholesterol andblood pressure readings.

All this and more with the helpful tips and

advice from a dedicated and knowledgeable

holistic health professional and

athlete.

Triathlon Club of San DiegoP.O. Box 84211

San Diego, CA 92138

RETURN SERVICE REQUESTED

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

BRIAN LONG - PRUDENTIAL CALIFORNIA REALTY - (76O) 415.3329thisisbrian.com

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