California Triathlon 3Q Newsletter

N E W S L E T T E RN E W S L E T T E R

Summer Session / Fall Forward

C3 - Charity Club Cahllenge | 4

VOLUNTEER | 10COACH CRAIG | 8

CAL TRI GEAR | 13

POSE TRAINING |6

Rock N’ Roll LA | 3

TRAIN | 12

Quarter 3 | July August September

Support Providers | 16

President: Th om [email protected]

Vice President: Anne [email protected]

Treasurer: William [email protected]

Charities: Mike Cruz-Herrera

Fundraising: Mackey Gaines

Train: Brendan [email protected]

Race: Anthony [email protected]

Special Events:Open

Marketing: Lisa [email protected]

Volunteer: Memory Carver [email protected]

Support Providers: Sharon Wong [email protected]

QUESTIONS? HELLOS?

Cover Photo Credit: Ironman Athlete Brad Hineswww.bradhines.com

Follow us at: http://twitter.com/#!/catriathlon

Find updtes at: http://www.facebook.com/groups/californiatriathlon

Th e ITU World Triathlon Series is an innovative series that allows the world’s top athletes to compete head-to-head on an ongoing basis. San Diego was the second stop in the 2012 season and feature Age Group Sprint and Olympic distances races along with Elite Men and Women’s races. Th is year, thanks to some great Cal Tri athletes, we were presented with an award for participating in the Global Club Challenge!

Contact us at: [email protected]

Newsletter Editor: Diana Jones

NEWSLETTER DROP BOX

July / August / September 20122


Th e triathlon community has a big heart and in order to recognize all the work being done by triathlon clubs, Cal Tri Network and USAT Southwest are pleased to co-host the 2012 Charity Club Challenge (C3) on October 14, 2012 at TriEvents in San Dimas, CA.

Th e fi rst-ever Charity Club Challenge will take place at Bonelli Park on October 14th, in conjunction with the Boneli OlympicDistance and Steamboat Express triathlon. Racers will be treated to either an Olympic distance race, or a race similar to a sprint-distance triathlon. Additionally, individual results will be totaled within registered clubs to determine the overall club winner, spanning males and females at both distances, as well as relays.

We will be having a cookout with all the clubs afterwards, along with entertainment for the whole family!Finally, we (along with other participating clubs) will be using this event to present our various charities with annualdonations, including CAF, Foothill Unity Center, Union Station Homeless Services, Children’s Hospital and Blind Stokers. It is a

great opportunity to give back in a meaningful way.

2012 C3 - Charity Club Challenge

Purpose: Th is club competition recognizes the work the triathlon community & triathlon clubs in particular do in sup-porting various good causes. Media, political fi gures, charities & even a little Hollywood star power will be on hand to watch the action and help recognize the groups that make such a big diff erence in their communities. It is a chance for your you and your club to shine on and off the course.

Race Rules: Th e rules are simple. For the team event, team lists are submitted by 7:30am race morning. Th e top 3 men’s and women’s times from the Olympic race plus the top 3 men’s and women’s times from the Sprint race + the top mal e and female Olympic relay times are added to give a team score. Th e top 3 combined team scores make the podium and earn hardware.

Celebration: Post race food will be provided for all participants and CTN and USAT are providing a family fun area for the family and kids to have a great time and enjoy some post race treats, and maybe even a jumper/bouncy castle! Location: Bonelli Park in San Dimas (Los Angeles)

For more information, please visit us at http://www.Catriathlon.Com/C3--Trievents.Html or contact:

Darrell [email protected](626) 523-4158

Charitable Component Benefi ting:A number of the clubs already committed are inviting representatives of their charities in order to present a fundraising check or in some other way recognize the good work that is taking place. Cal Tri has coordinated a little star power to be involved and to increase awareness of the charity and your relationship with that charity. It is a great opportunity to give back in a meaningful way. Charities include CAF, Foothill Unity Center, Union Station Homeless Services, Children’s Hospital, and Blind Stokers.

Club Recognition: Th is event is a great opportunity for your club to be recognized for the work you do in the commu-nity. We are planning for TV, print and electronic media coverage as well as an outbound mailing of 20,000 triathletes in California. Race format: It will be fantastic to watch mainly clubs from all over California battling it out at the end of the season for bragging rights. Th e format is really straightforward and 1st, 2nd and 3rd place prizes will be presented to the teams that bring the fastest 12 individuals ~ 3 men + 3 women at both the Olympic & Sprint distances and 2 relay teams (men + women). Th ere is already a little bit of smack talk about the Challenge part of the event.

Top 3 Men Top 3 Women

Top 3 Men Top 3 Women

BONELLI OLYMPIC DISTANCE:• Swim 1.5K• Bike 40.13K (3 laps around park)• Run10K STEAMBOAT EXPRESS DISTANCE:• Swim 300 Meter• Bike 13.91K (1 Lap around park)• Run 5K Check-In opens AT 6:30 AM. FIRST WAVE starts at 8:00 AM.

Promotional Pricing: From July 1 – July 8 there is a promotional pricing window to support this event. During this window no club discounts apply. Pricing is as follows: Championship $100.00 Tri Express $88.00Championship Relay: $165.00 Tri Express Relay: $135.00

After July 8th, use promo code CAT2012 for 10% race entry.

Race Info: www.trievents.com

To Register visit: http://www.active.com/running/san-dimas-ca/-bonelli-olympic-distance-and-steamboat-express-triathlons-2012

5WWW.CATRIATHLON.COM

Top Men RelayTop Women Relay

Olympic: Express:

Th inking of running a half or full marathon this year? Or training to run faster, smarter in your Triathlons? California Triathlon will be teaming up with Coach Jeanette Shelow-MacDougall for a 12 week training programpreparing runners for either a half or full marathon. Th ese sessions will augment your existing training programfocusing on speed and technique. Each session is coached by Jeanette Shelow-MacDougall, a certifi ed Pose Method Running instructor. We kick off this quarter, with an interview with Jeanette and what inspired her to become a Pose Instructor.

12 WEEK TRAINING PROGRAM HIGHLIGHTS: - Innovative Pose running technique will be the basis for the 12 week training program.- Personal, weekly individual time with Coach Jeanette- Timing. April 30-Jul 22 session in time for San Francisco or Rock n’ Roll Chicago- Training fl exibility, Social atmosphere, Free Gear and more!

POSE RUNNING METHOD BENEFITS- Prevent overuse injuries- Move faster with less eff ort- Unlock your natural potential- Get better results

Cost: $150 for the 12 week program

6

Q: As a certifi ed Pose Method Running Instructor, can you please tell me a little about yourself ? How did you get into running? A: I have been running since I was a toddler! However, I didn’t become serious about it until I started doing triathlons. I ran in college for fi tness: it was required of all swimmers for preseason conditioning. Th en I ran to keep “in shape” for body building. Finally, I committed myself to running when I started doing tri’s. At fi rst. I trained myself. And after a year, I saw minimal improvement so I hired a coach! Th at was the beginning of running effi ciently. And my introduc-tion to Pose. My times went from 9:30 minute/miles to 5:55 minutes/mile on the track!Q: How would you best describe the Pose Method of Running and it’s benefi ts for those who’s never heard about Pose?A: Pose method, simplifi ed, is to learn how to run most effi ciently. In learning POSE you will then place less stress on your joints thus preventing injuries common to the sport .Q: What races do you have for the upcoming year that you’re most excited about and why? A: USAT nationals in Vt. LA TRI , Malibu TRI, and USAT worlds in NZQ: What inspires you on a daily basis to run? A: I love Feeling strong, fast and in shape! I feel like a little kid whose just learned to ride her fi rst "big girl" bike.

Th ank you Jeanette. To fi nd more about Pose, visit www.CAtriathlon.com.


Sign up at Active.com or fi nd out more information at www.catriathlon.com/run-12-week-program.html.


RACE CODES & DISCOUNTS!Orageman 2012: Th is year’s event will be held at Doheny State Beach in beautiful Dana Point, Ca. Th is classic South Orange County venue off ers a true taste Southern California. Th e race features a 1.2 miles open-water swim in the waters off Doheny State Beach, an epic, “e-ticket” bike ride from the coast to the National Forest on majestic Ortega Highway. Th is is a one-of-kind closed bike course where athletes will get to challenge themselves to the top of the mountain (ap-proximately 2,500 elevation with a 10 mile climb with about 3-5% grade. Th is year’s run course is fl at & fast; athletes will run along the beach (approx. 1 mile) and on a protected pathway on Pacifi c Coast High-way. Race includes half-distance Triathlon, Triathlon Relay & Aquabike categories. Last year’s participant’s loved the event and we are looking forward to another world-class event. California Triathlon Club Members get 15% OFF (that’s $44.25!). Enter code at checkout: OM12CALTRIFor more information and to register, visit our website: http://www.orangemantriathlon.com.

Rock N’ Roll Pasadena 1/2 Marathon:February 16, 2013$10 Off Race EntryPromo Code - ROCKCALTRI

Wildfl ower Triathlon: May 3rd, 2013$25 off Race EntryPromo Code - WFCLUB25

CTip

COACH CRAIG

“Remember what really matters...”

I like to do a lot of reading about triathlon, particularly when respected coaches talk about what it takes to improve performance. In these discussions, you’ll see terms thrown around like periodization, intensity zones, lactate threshold, and other concepts that might make it seem like you have to have a PhD in order to train for a triathlon! Th at’s not true, of course!

What I’ve found is that, while many of the details covered in these discussions are important at the advanced level (and interesting to those of us that fi nd them interesting), practically speaking, they aren’t as important as a few key underlying themes that should make up any training plan. As long as your training plan (or training non-plan) has some elements of these key concepts, you’re going in the right direction.

1. Consistency - Endurance training is a continuous process. Th e athlete that can get out the door day-after-day, month-after-month, and year-after-year will see improvements in his or her performance. Athletes that respect their current limitations and fi nd an appropriate balance between life and training avoid injury and burnout, and can keep progressing for years.

2. Progressive Overload - Training your body to go faster and further is a process that takes time. Take an honest look at your fi tness level, and gradually increase your workload over the year (or years?) to faster speeds and longer durations.

3. Specifi city - Th e funny thing about the body is that when you swim, bike, or run, you get better at swimming, biking, and running! Taking this idea a step further, to best prepare yourself for the demands of race day, your workouts should simulate diff erent components of your race, whether it be a similar terrain, intensity, and/or duration you expect to face on race day.

4. Variety - If you did exactly the same workout every time you stepped out the door to train, your improvement would plateau after a couple months. Your body needs to be stressed in new ways to continue improving in fi tness. You should include variety not only throughout the week, but also throughout the year.

Th ere are many ways to train and follow each of these principles. Pick an approach that agrees with you and the time you have available, and get out the door and train!

- COACH CRAIG



We are always looking for volunteers! Not only do volunteers get to support CalTri members, our volunteers get invited to exclusive volunteer-only events, as well as entered into volunteer-only raffl es for great prizes. Th ese volunteer raffl es will be held each time Cal Tri has a raffl e. Th ere are so many ways to get involved.

Race Volunteers:Pitch in on race day with CalTri. Th is could mean handing out water and food at an aid station, cheering for race participants or handing out medals with your fellow Cal Tri members. Generally takes about 2 – 5 hours, depending on the event.

Race Coordinators:Duties include fi nding and organizing volunteers by sending out emails, posting on Facebook and serving as a liaison between the race offi cials and your volunteer team. Th is generally takes a couple of hours spread out over the course of 2-3 months, plus volunteering on race day.

Race Committee: Th is involves reaching out to race directors of races on our race calendar via email or phone and negotiating discounted race fees. Th is is ongoing, but takes only a few hours over the course of 3-4 months.

Volunteer Coordinators: Volunteer coordinators manage volunteers no matter where they are – either at races, social events, training or marketing. Th ey also ensure that we reward our volunteers for their time!

Volunteers needed for upcoming races: Rock N’ Roll LA, & Tri-Events. (Tri-Events, Volunteer and Get a Free Entry!) To sign up & volunteer, visit us at www.catriathlon.com/volunteer. Questions, please contact Memory Carver at [email protected].

GET INVOVLED / VOLUNTEER

10

We are almost half-way through triathlon season and would like to thank the following volunteers who have generously given their time this year to support fellow athletes:

Sergio AriasMaggie Bobbin

Craig BondBoris Boresoff & Family

Jennifer BowenJohn Carlisle

Zachary CarterRosario Castaneda

Rene CastilloJennifer Castro

Wade ChamberlainMoogega Cooper

Michael Cruz-HerreraSarah Davis

Christina DesiderioSylvia Do

Zack DucheneJulie Espinoza

Anthony Esquivel IVDoug FreemanAndie Freeman

Shannon Gallagher

Talia GibasLisa Gilmore

Michael Gist & FamilyMandy Grantz

Mary GreenKarina Guiterrez

Han HanEkaterina HardinBrendan Heisler

Michael HochmanJohn HongJo'Se KeithCaritta LeeDavid LeeEliot Lee

Kevi LitamJason Lomheim

Scott MahrSharon McNaryDarrel Myrick

Carlo OctomanAngela Ontiveros

Craig PansingVeronique PiercyMichele PusateriTh om RichmondTracy Rodriguez

Brian RogersTh omas Rogers

Ton RuddMark Ryne

Mark ShainmanHarrison Shao

Jeanette Shelow-MacDougallJon Silva

Andrew VagoRachel Vago

Marta VasquezJay Villanueva

Christopher WangMatthew WongBrett Woodlief

Lisa YehMenooa Zakarian



12

Q: As training director, how did you get started, your races, what inspires you to train/race. A: Growing up in a rural Virginia, Brendan developed a passion for the outdoors and running early. Th is passion paved the way for a short college career, several sprint triathlons and several marathons. Brendan found what he is most passionate about; triathlons and competition. Several 70.3's and Lake Tahoe full Ironman are in store for Brendan in the next year. Q:What are some of the 20 week training sessions during the week?A: On MWF we have 2 swim programs, one at OXY and the other in San Dimas. We have running every Monday at Run With Us, Tuesday at SouthPasadena Track, Th ursday at A Runners Circle run and Sunday morning runs over the 210 area. We have brick workouts every T,W,TH - Griffi th with NBC Universal, Rose Bowl with LA Tri and Bonielli with inland Inferno (respectively). Th ere is an organized group cycling ride every Saturday. We are in the process of adding a few more cycling rides as well. most up to date can be found here : http://www.catriathlon.com/calendar.html Q: What can we expect with summer in full swing from new/beginner athletes looking to swim or bike? A: Th ere is a lot going on for beginners who are new to biking, swimming or tris in general! A good orientation for biking are the brick workouts. Th ese are usually small groups that are eager to help anyone who is in need. You level of skill does not need to be high in order to train at these. Th e ride routes are simple short loops or out and backs so no one will get lost or fall to far behind. Th en after a hour on the bike we will run 3-4 miles to test the legs after a little ride.

Oxy and Covina - both paid programs - are great. Oxy and Covina are fully coached so it would be perfect for anyone looking to get better at swimming. Th e coach will help analysis stroke and let you know how to get better.

NBC U at Malibu is another perfect beginner workout - though more advance than the pool - we ask everyone be able to swim 800 meters straight before doing an ocean swim for safety reasons. But anyone is welcome to come jumpon the bike afterwards in order to cruise the fl at, bike friendly PCH. Th ere are groups with speeds for everyone. Q:Th e best thing about training in groups? A: Training groups are a great motivational tool and a great way to meet others interested in your sport. Seeing how every-one is doing and meeting people will help you get motivated to make the eff ort to get to a training.

For more information about all our training opportunities, getting in shape, beating your PR, or podium visit: http://www.catriathlon.com/training.html.

Have a Race coming up? Train with California Traithlon. Th ere’s an opportunity to swim, ride or run with a fellow California

TTri

TRAIN WITH US - Brenden Heiser

Swim. Bike. Run. Everyday.


Last Kit order for 2012! Kit orders will open July 9th and close August 5th, 2012. Orders are expected to arrive fi rst week of October in time for C3! Please contact Brett Woodlief at: [email protected] and include “CA Tri Kit Order” in the subject line of the message for all inquires, sizes or orders.

Short Sleeve Cycling Jersey $40 Tri Race Top $40 Tri Shorts $40 Tri Kit $80

Arm Warmers (Unisex) $20

A CALIFORNIA TRIATHLON APPAREL

So many ways to lookin’ fl y

Front Back

Side Back

FrontBack

Pick up a Cal Tri singlet at Run with Us. Perfect for summer workouts or your everyday wear. Th ey are $29.99 each. Women singlets are on the way. Find it at: Run with Us 235 North Lake Ave., Pasadena, CA


Cal Tri Singlets at Run with Us!

TRIATHLON Check List

for: Protecting that baby skin Blue Lizard SPF

What to Bring To

Transition

for: Getting your run on’Brooks Running

for: The Sunshine - Oakley Radar

for: Staying dry. USAT Triathlon Towel

for: Passing up the person beside you Cliff Bars

for: Seeing the fishes below

for: Protecting that inner voice that tells you IM’s are possible - Specialized Helmet

Photo Credit: RF Joyce Photography

1616 July / August / September 2012

SUPPORT PROVIDERS

Th e California Triathlon Network membership wants to extend our sincerest appreciation to our support providers. Th ese public-private partnerships are critical to California Triathlon's mission as a community service group with a multisport habit.. THANK YOU!

Visit www.CaTriathlon.com for updates & support information.


2% Off Invoice Price Sorta Swag

cFasterStronger

Support Spotlight - SUBARU - RENICK


Q: Tell us about yourself and your interest?A: I'm 54, a wife and mother of three. I have been active all my life. I biked 10+10 miles to and from work, then took the dog out for a 2mi run. A year ago Alex from Tri-Events asked the Subaru dealership where I worked at the time, to come show cars at the Triathlon being held at Bonelli Park. My boss sent me and two other salesmen. I fell in love with it and began my own form of training. I met the folks from Cal-Tri. We had an immediate connection. At the 2nd race, your [chiropractor/physical thera-pist] set up under my tent and and our association was set. Cal-Tri is the best! Q: How did you get started at Subaru? A: In 2004, when house prices were astronomical, we found a house that we could aff ord in Lake Arrowhead. My husband moved and I stayed in Irvine, selling cars. (It makes an interesting marriage.) We had three Subarus, so it made sense to sell Subaru. It is what I drive and what I believe in. Q: It's awesome that Renick Subaru is a Cal Tri provider. What can members of Cal Tri look forward to? A: When I moved to Renick Subaru, they accepted my association with both Tri-Events and Cal Tri. Renick Subaru immedi-ately sponsored the tent and decided to off er Cal-Tri members 2% off the invoice price. Whenever Cal-Tri has an event, I’ll be happy to come and hand out water, jelly beans and SWAG. Q: What's your favorite car of the pack? A: Th e Impreza Sport. Since I'm short, it sure is nice to be able to slide my bike into the back of the car or lift it onto the roof rack. It's also great to have All-Wheel Drive and plenty of power while getting great mileage. My daughter does marathons and mtn climbing. She drives a 2004 Sport. My husband hikes the big SoCal mtns and trail runs 2hrs/day. He has driven both Out-backs and Foresters. He likes the Outback best. Q: Why buy a Subaru? A: You can go anywhere, anytime and do just about anything in a Subaru. I have driven down messed up dirt/rock roads, up ice/snow covered hills, around rain-slick corners and I have never lost traction. Subaru's Symmetrical All Wheel Drive is designed from the ground up to give you the best possible handling in any road condition. Subaru has the highest resale value in the industry. Th ere are WRXs and STIs selling for about the same and sometimes more than the original sale price. Th ere are 10 yr old/200k mi Subarus selling for $2-5000. Selling Subarus is more than just a job for me. I love to help people fi nd the car that fi ts their needs. If you have any questions or would like to schedule an appointment to test drive a Subaru, call me. If you already know what you want, I can deliver the car to you anywhere in southern CA. If you're in NorCal and can't get down here, I can order the car and have it drop shipped to your nearest dealer. Cathy Price [email protected] Renick Subaru (949)285-3499 Cellphone1100 S. Euclid (714)680-2437 Direct LineFullerton, CA 92832

RENICK

See you at the next BricNic!

Documents

California Triathlon 3Q Newsletter