TCSD newsletter 0808

TRIATHLON CLUB OF SAN DIEGO TTrriiNews

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

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

At The Races 16Recipe of the Month 20Application 24

2008AUGUST

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Guest and date pending.Check TCSD website for updates.

AUGUST CLUB MEETING

Club uniforms are going fast.

Contact Devin Reily,club apparel liaison, for sizing availability,before it is too late.

SHOW OFF YOUR TEAM COLORS

#10 IMPLEMENT CARBO-LOADING PROTOCOLS BEFORE LONG RACES

Carbo-loading protocols are appropriatewhen gearing up for races lasting 2+ hours andentail that a high carbohydrate training diet(55-60% of daily intake) be coordinated witha taper in training volume about 2-3weeks out from race day and thenincreasing carbohydrate concentra-tion by 25% while maintaining caloricbalance the final 3 days leading up to raceday. Popular carbo-loading menu itemsinclude pasta, potato, bagels, cereal,energy bars, fruit juice, bananas, rice,pretzels, and low-fat yogurt. Byfollowing carbo-loadingprotocols, muscleglycogen storeswill increase 30-40% lowering thelikelihood of hittingthe wall mid-race.

#9 PRACTICE FUELING BEFORE RACINGRegardless of race distance or carbo-loading

protocols, a pre-race meal is essential to pro-tect against low blood sugars and mental drain

known as ‘bonking’, especially whencoming off a fasting state (in which

fueling has not occurred over theprevious 4 hours). The purposeof a pre-race meal is to restock

the 100 grams of carbohydrate(400 calories) stored in the liver,helping to elevate blood sugars and

improve energy levels prior to racestart.

Contrary to the high fiber recom-mendations that are provided from

all corners of the health spec-trum, fiber should be limited

to no more than 10 grams onrace morning as fiber takes

longer to clear the gut and canleave your stomach feeling heavy if

Optimal Sports Nutrition for Endurance AthletesTop 10 Tips for Peak Performance By: Kim Mueller, MS, RD

Are you looking for that “something” to help take your health and athletic performance to the next level? The latest in nutrition & exercise science to help optimize health and achieve peak runperformance are listed below.

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 Lahti 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

Anne Fleming [email protected]

Grand Prix (including Aqua & Duathlon) Kevin Davenport [email protected]

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

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]

Wetsuit Rental Thomas Johnson 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.

August 7th, Thursday, 6pmTCSD Networking Meeting. Location: Hi-Tech Bikes,7638 Clairemont Mesa Blvd.

August 14th, Thursday, 6pmAugust Aquathlon.Location: La Jolla Shores.

August 15th, Saturday, 7amAugust Club Race.Location: Coronado, Glorietta Bay.

August 29th, Friday, 6pmPot Luck. Asian ThemeLocation: La Jolla Shores

BOARD MEMBERS

CONTACTSVOLUNTEER COMMITTEE MEMBERS

2

EVENT CALENDAR

Always refer to the Tri Club’s website calendar for latest events.

WWW.TRICLUBSANDIEGO.ORG3

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TCSD RACEDISCOUNTSTo 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). TCSD members enjoy $10 off entry.

Big Kahuna Triathlon$15 off.

Elite Racing$10 off Rock & Roll Marathon. See website for additional racediscounts. 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.

large amounts are consumed. Stick to lower-fiber, ‘gut-friendly’ options such as plain toast,bananas, rice or corn based cereal, pasta, andpotatoes. To help mute hunger and stabilizeblood sugars, inclusion of up to 25 grams ofprotein (e.g., 1/2 cups of scrambled eggs withtoast) and up to 20 grams of fat (e.g., 2 Tbspnut butter) is encouraged. Overall, aim at con-suming 400-600 carbohydrate focused caloriesin the 2 hours leading up to race start asmeans to optimize blood sugars and protectagainst early onset of muscle fatigue.

#8 INCLUDE SALT ON RACE MORNINGSalt loading is a relatively new concept, but

over the past five years, there have been ahandful of studies producing promising resultsfor the endurance athlete with regards to bothperformance and protection against hypona-tremia. One study published just last yeardemonstrated that ingestion of 25 ounces ofconcentrated sodium beverage (2.8 grams) inthe 105 minutes leading up to a run at 70% ofVO2max helped increase blood volume, allow-ing the runners to maintain a lower core bodytemperature and a lower level of perceivedexertion. Similar results with the addition ofincreased exercise capacity have been demon-strated in female cyclists consuming 20 ouncesof a concentrated sodium beverage (2.3 grams)in the 105 minutes leading up to a submaximalcycling effort in warm conditions. It is impor-tant to note that some athletes are naturallyexposed to sodium-rich foods (e.g., pretzels,bagels, tomato sauces, chips, sports drinks)and may not need to add extra salt to theirnormal pre-race routine.

Runners with pre-existing elevated bloodpressure should check with their physicianbefore practicing salt loading.

#7 LEARN YOUR SWEAT RATEBecause dehydration ranks among the most

common nutritional causes of performancedecline in athletes, an understanding of sweatrate is of paramount importance when develop-ing a race day nutrition plan. Determination ofsweat rate is actually quite easy but it entailsthat a log be kept, monitoring the followingitems:

• Pre-Workout Naked Weight• Post-Workout Naked Weight• Total Duration of Workout• Workout Intensity• Weather Conditions• Volume of Fluid Ingested during Workout

To determine hourly fluid needs, subtractpost workout weight from pre-workout weightand multiply by 15.2 ounces. Add this numberto volume of fluid ingested during the workoutto determine total fluid needs. Divide totalfluid needs by total duration of workout todetermine hourly fluid replacement needs.Note that as the heat index rises and/or theintensity of the workout increases, so doessweat rate. For optimal uptake of fluid andmuscle hydration, 150-250 mg of sodiumshould be consumed per 1/2-3/4 lb weightloss. For reference, the average athlete requires1/2-1 liter of water and 200-1000 mg of sodi-um each hour during training or racing.

#6 BE AWARE OF YOUR BODY’S ABILITY TOABSORB FLUIDS

Once sweat rate is determined, at the otherend of the spectrum is determination of actualuptake rate (how much can you absorb), whichresearch suggests falls just over a liter per hour(1.2 liters/hour) for most athletes. Monitoringthe amount of fluids voided (how many timesyou pee during your run) as well as the colorof urine can be helpful in determining howefficiently fluids are being absorbed. A sensa-tion to void is healthy but voiding multipletimes in an hour is not. Urine that runs paleyellow is healthy but a clear color generallyindicates fluids are not being absorbed. Therisk that is run from overdrinking is hypona-tremia (low blood sodium) that is driven byexertion-based losses of sodium in sweat aswell as a dilution effect with excess fluids.Common symptoms associated with hypona-tremia include a sloshy gut, bloating,headaches, clear urine, weight gain, and vom-iting. If symptoms arise, it is important totaper back or stop fluid intake and in warmconditions, reduce effort (slow down) to slowexertion-based losses of sodium while imple-

Optimal Sports Nutrition, continued

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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

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]

Sunday, August 31st, 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 MANDATORY. We will help you change yourflats along the way, but please be equippedwith your own 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 - ??: 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, August 11th at 6:00 pm

BEGINNER’S MEETING & TRIATHLON 101

The first half of the talk is specificallydesigned to get you started in the sport oftriathlon, and our goal is to de-mystifytriathlon, and remove the ‘intimidation factor.’ We will cover triathlon basics from A to Z. All questions welcome!

For the second half of the talk, we willfocus on the upcoming Solana BeachTriathlon. We will provide a course previewand discuss the details of the race.

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.

To order, go to www.mdotcoffee.com

Use code TCSD toreceive 25% off your

order. (This discount does not

apply to the KONA coffee.)

We’ve chosen what webelieve are the highest

quality and most flavorfulcoffee beans in the world –single origin Guatemalancoffee and single-origin

100% Kona, Single originmeans consistency, which isthe first step in producing a superior, “non-blended”

coffee - harvested form thesame farms each and everytime. The high-altitude and volcanic soil in Guatemalaand Kona make for some of the best coffee growing

conditions in the world.


Looking for a

workout partner,

companion or buddy?

Use the TCSD web site’s forum to post a listing.

Make sure to include location

and intensity level.

Having a training partner

can bring new energy

to your workouts.

Welcome New Members!Brian Albertsonq

Devin Andriesen

Catherine Banting

Joe Blanda

Hillary Burrows

Dori Cage

Tristen Campanella

Kevin Chindlund

Mitchell Compton II

Michael Conkel

Brian Cooper

Sandra Cunha

Keith Davids

Randi deLara

Kevin Donnellan

Todd Doyle

Shauna Egan

Summer Felix

Jennifer Ferkins

Henry Franco

Darcie Frounfelter

Shasta Gaughen

Todd Gleed

John Grapperhaus

gary grassi

NorbertHagen

Suzanna Hales

Shana Hall

William Hart

Scott Hughes

Kristina Hunsbarger

Jonathan Iles

Jill Irvin

Jeffrey Jensen

Paul Johnson

John Keeler

Bevin Keen

Jennifer Knotts

Thorsten Kohm

Cathy Lachel

Jessica Lawson

Sebastian Linke

Janet Little

Robin Long

LisaLoschiavo

Kathleen Lotspeich

Amy McCoy

Michelle McMurtry

Jason McMurtry

Julie Merrill

Erin Merz

Matt Miller

Trevor Milligan

Sara Mingo

Michelle Montrose

Rigoberto Moreno

Vaughn Nelson

Nathan Nichols

Jenny Nominni

Hubert Pilloud

Tamara Pollack-Willett

Svenna Prado

Jessica Raymond

Kimberly Reidy

Michael Reshatoff

Robert Rick

Zachary Salas

Erin Seafoss

Tom Siekmann

Kristi Smith

Sarah Stafford

Scott Stanley

Chuck Stevens

Elizabeth Sugarman

Heidi Swanson

Sally Timbrell

Michael Timm

Rebecca Twobey

Tiffany Vela

Mark Warble

Robert Weirather

Victoria Weiss

John Welter

Christopher Wheeler

Kristin Wilkerson

Allan Wiser

Lynn Young

Cami Zolghadri

HAVE YOU REGISTERED YEY?RACE FOR TCSD AT

THE USAT CLUB NATIONALS

For the first time we are hoping to have a large and organizedpresence at this NationalCompetition.

Saturday October 18th, the 2008is the date for the USAT TriathlonClub National Championship com-petition.

There will be three separate races:Sprint distance, Olympic distance,and Half distance.

More info on the Pumpkinmanrace can be found at:http://www.bbsctri.com/pump-kin.html or on the USAT website;http://www.usatriathlon.org/UsatEvents/ClubNationals2.aspx

If you are interested participat-ing, please RSVP Steve Tally at [email protected].

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ANDI RAMERMember since: 2002

MEMBER PROFILE

Age group: Aging up to W35-39this year

Status: (S/M/NYOB) Married

Before I became a triathlete Iwas: No athletics until aftercollege, when I started exercising as a way to shape upfor my wedding. First was stepaerobics, then marathons, thenIronman...

Favorite Race/Tri Event: Wow, so many great tris out there; a few of my favorites includeOceanside half IM, Wildflowerhalf Ironman, IM Wisconsin,and I love the small ones too–full Vineman, Auburn halfIronman...

Favorite local restaurant: I preferto eat at home.

Best event: Swim, Bike or Run:Run - that's where I started!

PR: race time or any split time(include race name and dis-tance): IM Florida 10:59:50

Most Embarrassing or DisastrousMoment: When racing atBakersfield triathlon, I came off the bike and someone literally took my run shoes fromtransition and hid them about5 racks over from my transitionarea. It took a while, but Ifound them!

Congratulations go out to the following TCSD members who completed Ironman Coeur d'Aleneon June 22. And a special congratulation to Patrick Baldwin, Daniel Derkacs and CharisaWernick who qualified for Kona. Everyone had great performances and we are proud of all ofyou!

Congratulations IM Coeur D’Alene finishers!

Finish Time Rank Group Group Rank Overall

Jim Vance 9:17:47 7/18 Mpro 7/1,942Patrick Baldwin 9:22:15 1/201 M30-34 11Daniel Derkacs 9:51:32 4/112 M25-29 36Charisa Wernick 10:35:13 2/102 W30-34 129David McMahon 10:42:55 45/364 M35-39 160Dean Sprague 10:52:39 39/332 M40-44 200Matias Negatu 11:07:44 73/364 M35-39 273Darcy Eaton 11:13:59 6/117 W40-44 301Julie Dunkle 11:15:47 7/117 W40-44 311Tim Neuschwander 11:22:15 48/201 M30-34 346Stacy Dietrich 11:28:48 11/102 W30-34 386Ric Ledford 11:30:37 103/364 M35-39 398David Gale 11:43:28 37/205 M45-49 473Andi Ramer 11:56:35 20/102 W30-34 576Daemon Feuillet 12:04:33 145/364 M35-39 619Paula Gomez 12:10:01 25/102 W30-34 649Jennifer Yake 12:12:03 27/102 W30-34 666PK Robbins 12:16:22 19/117 W40-44 702Brian Misiner 14:01:59 163/201 M30-34 1,405Mark Hoover 14:50:13 160/205 M45-49 1,626Brenda Gibson 15:01:00 80/102 W30-34 1,680Simone Bittenbinder 15:57:56 130/151 W35-39 1,833

Find Yours @ Chipotle.com

Dave: I’m glad you finally decided to talk toone of the old timer’s in the TCSD. I only hadto wait 16.5 years! A lot of current TCSD’ersprobably don’t intimately know me unless theydo Xterra or MTB (mountain bike). I don’t domany club races anymore, though after I firstjoined I did every single one and finished inthe top 10 in the Grand Prix probably 5 yearsin a row. Now, with a 4.5 year old (I am now47, I was a late starter), my time is squeezed.I rarely make the meetings. One of these daysI’ll show up for a club race with one of thosefandangled little things you put on your anklewe have to now buy and beat up on someyoungsters!

For the readers, Craig is one of my oldestTCSD friends. We’ve had some epic races. Inthe days before Craig took his swimming andbiking to new heights, I used to out swim him,out bike him, and then pray he wouldn’t catchme on the run. Actually it worked out Craigbeat me 80% of the time, but of course mymost memorable "Craig stories" are the oneswhere I prevailed.

One of my favorites was when we went up tothe Seattle Marathon (Craig may remember thedate, but it seems to me it was 1993 or 1994).We went up with former TCSD prez Bob Doyleand some others. It was freezing cold so wedidn’t warm up much and stayed on the busesuntil the delayed start arrived. I started fastand at about mile 14 Craig and Bob show up.Bob leaves us in the dust but Craig stays withme and is totally annoying. His breathing isreally weird and sounds like he has TB or hislungs are all messed up. I ended up diggingdeep to leave him because I thought he wasgoing to die and it was extremely disconcert-ing. Craig finished and we never did really figure out what his whole “death rattle” thingwas...

Craig: I checked and that was 1994 when yougave me the whooping at the “Battle inSeattle”. What was your athletic backgroundprior to triathlon?

Dave: As a kid I played a lot of football andbaseball. Soccer was non-existent as a youthsport when I was a kid. I carried baseball andfootball into high school, but only for oneyear each. I played 3 years of tennis and wasbasically a beach bum, body surfing and par-tying my way through the latter part of highschool and into the first 1.5 years of college.I always ran to keep in shape for other sports.

Craig: What was your first triathlon experiencelike?

Dave: My first tri was as a relay at S.D.International in 1986. My aunt had been doingsome swimming and she was going to swim.She swam with a guy who wanted to run. Thatleft the bike vacant. I broke my old SearsMurray out of my grandfather’s basement, puttwo new tires on it and rode it around LakeMurray a few times. What I found out is I hadan affinity for cycling. It was immense fun. Idon’t remember where we placed but I did thewhole thing the next year in 1987 withouthaving swum a yard beforehand. Again, don’t

IRONMAN CONVERSATION WITH CRAIG ZELENT


I recently sat down with long time TCSD member, Dave Krosch, andtalked triathlon. I think you will enjoy this as you will find this oldtimer grows on you…

continued page 10

MEMBER PROFILE,continued

Equipment wish list: PowerTapand Computrainer.

Wetsuit brand: Blue Seventy

Bike brand: Cervelo P3C

Shoe brand: Nike

Can’t Race Without: Christ

Best advice: Always give yourbest effort so there are nodoubts when you cross the fin-ish line.

Dave Krosh and his “retirement fund.“We are a

Sports Physical Therapyfacility dedicated to

finding and treating theunderlying biomechanical

problems 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

10

Ironman Conversation, continued

remember where I finished, but I passed a tonof people on the bike and run. It was at thattime that I became a Biathlete (now calledduathlete), though I did keep racing S.D.International just to see how painful the swimwould be without practicing that discipline.

Craig: What are some of your fond memories ofyour early days with the TCSD?

Dave: I was doing run-bike-run(bi/du) racing including the Bi (Du)World’s in 1990. A guy I workedwith had joined the TCSD. He said:You should join! I wasn’t much of a“joiner”, but did back whenGurujan Dourson was president. Ijoined at a meeting held behindScott Tinley’s old retail store in DelMar in October 1991. I thought theclub was huge back then witharound 200 members! It was short-ly after this that this same friendsaid he was going to somethingcalled Wildflower in 5/1992. Did Iwant to go? It was January and Iremember: Homey don’t do water atthat point! I stupidly say “sure”. Ijoin the old Center for Sports

Medicine masters program and bust out 3.5months of swimming. I end up finishing myfirst Wildflower (46 minute swim for total 5:46race) but swore I would never do one again. Idid 9 more including my best, 5:08 andimproved my swim to 29 minutes.

Craig: What positions have you held over theyears in the TCSD?

continued page 11

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.

Snowshoeing in Idylwild, CA (l to r); unidentified, formerTCSD president Lynn (Polk) Feiser and Dave.

Dave: The only position I formally ever heldwas as Race Director back in 1993. It was aheadache because we were low tech and theranger at Fiesta Island always was looking tohassle me. “But Mr. Ranger, it’s not a race. It’sa training event.” Oh, how many times I saidthat. The current situation with permits andelectronic timing is much better. My wife,Jeanne, a TCSD member back then, was SocialDirector in 1994. Currently, Terry Hedgecockand I put on the Iron Mountain New Year’s DayTCSD Run and have been doing so for over adecade. I also am in my 10th year of puttingon ”Dave’s Weekly Wednesday MTB Ride“ whichis listed as an advanced mtn bike workout onthe TCSD’s website.

Craig: Which Ironman races have you done?

Dave: I have raced in 5 Ironman Tris. My firstwas Canada in 1994. My second was 1996 alsoin Canada where I went 10:29 after running a3:40 marathon. That qualified me for Konathat year. It was tough, though, becauseCanada was only 8 weeks before Kona. Howthe heck do you recover, start training again,and taper? I went 11:08 in Hawaii, having areasonably tough day but soaking up theexcitement. I also raced IronmanCalifornia in 2000 and 2001. Never didmake it via the lottery. I don’t begrudgeanyone who does (I’ve read that more ofthem as a percentage finish Hawaii thanqualifiers), but qualifying was sweet.

Craig: Do you think you’ll ever do anotherIronman? If so, when and which one so Ican avoid it since you are in my agegroup?

Dave: Craig! I don’t think I can keep upwith you anymore on asphalt. Now, if youwant to go off road or wander around for24 hours including during the night withcompass and map, I might have the upperhand. Never say never as the saying goes,but getting the requisite hours in via train-ing is tough with the little guy (and alsohanging with him while Jeanne does her work-outs). In some ways I envied old time clubmember J.D. Dudek. He said he was an Olympicdistance guy and that was where he kept him-self. He always said he never wanted it to consume him. I just have so many different

interests now thats it’s tough going out for a 3 hour run or 6 hour ride, plus these trainingsessions (with age) tear me up now worsethan ever. In “the day”, I used to do workoutslike that, come home and do yard work for afew more hours. Now? I can barely walk after-wards. Additionally, my son seems to havesome talent. At 3 years old he ran a 10:29mile, so I’m nurturing a future athlete. Thenudges are gentle though...

Craig: You have evolved into more of anAdventure Racer over the past few years. Whatare some of the epic AR’s that you have doneand what were they like?

Dave: I keep all my old race numbers for ref-erence, I have done over 250 multisportevents since 1986. At this point, probably 30are AR’s. I have completed three 24 hour AR’s.No slight to Ironman, but these sleep depriva-tion fests feel like you’ve been hit with a ham-mer when you are done. I always felt spentafter Ironmans, but after these 24 hour AR’s,as a friend from my blue collar upbringingused to say “I feel like a s--t sandwich with-out the bread.”

My favorite AR of 24 hour length (I’ve donea ton of 12s and shorter) was one I did nearLake Mead. I raced as a two man team with agood navigator (better than me). It was Mayand boiling hot at the start at 9:00 A.M. Webiked Horseshoe Canyon (a fun single track



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continued page 14

Burning up the trails during 2007 Xterra WestermChampionship race, Temecula.

continued page 14

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

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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.

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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.

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

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

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continued page 15

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.

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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 subtractedafter they receive your order.

APPAREL & EQUIPMENT

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area popular there near Las Vegas) and thenstarted running/trekking to Lake Mead acrossthe desert. It’s miserably hot. Teams are drop-ping out from running out of fluids, but I carried a ton of fluids (and though it was extraweight it saved us). We finally reached LakeMead after making no navigation errors (goodthing as fluids were at their end posttrek/run). We jump in the kayak and oh great.Some lake this is. The swells are huge andwe’re getting hit by water and the wind is ter-rible, but we survive. We make one error, caus-ing us to have to drag our kayak out of thewater and over this dock next to this fancyrestaurant (where all the people were lookingat us like we were nuts) to avoid having to

paddle all the way around. We trekked again tothe Colorado River below the dam and had toinflate these little pool blow up boats andpaddle them up river to a canyon in the dark.Well, these “boats” were so flimsy that everytime I paddle mine it spun in a circle. So, weroped together and we’re able to clumsily findour way up river to this slot canyon. Theweirdest thing is no one was around. It’s likewere the only ones on Earth and while in thisslot canyon at 2:00 in the morning, we comeupon these hot springs. Oh my gosh, there arepeople there soaking and drinking beer. Theylook at us like we’re ghosts and then realizewere just some idiot adventure racers. So, wefind the checkpoint guy sleeping, wake him upto stamp our passport, and I almost step onsome guy’s head. There are literally peoplesleeping on the ground in between and on

rocks in the middle of nowhere above the hotsprings! Totally surreal. We start going againand while trying to find our way we encountera man and woman hiking down. Where are youcoming from? The Casino. The Casino? WhatCasino? Keep in mind we are very tired. Finallywe dismiss them as two kooks and continueon. To this day I wonder if I imagined thatpart from lack of sleep. My friend decides totake this one canyon (later we learn the win-ning pro team turned around as it was toodangerous) and it is super scary climbing withpacks and deflated boats on our back on slickrocks. We do chimney and exposed climbs andI am freaking out a little bit because if it deadends there is no way we can down climb what

we just came up. We are talking heli-copter rescue (well, I was). Anyway,fortunately this guy is the best navi-gator I’ve ever met and we pop out ofthe canyon at sunrise. Incredible!Come to find out? We finish secondoverall behind a “pro” team in 25hours.

Craig: Holy cow! I would have gonehome crying way before I had toclimb out of that canyon. How areAR’s similar to triathlon and how arethey different?

Dave: That’s an interesting question,Craig. A really good one in fact. Theyare similar from the standpoint that

you bike and run. ;-) That’s it. AR is very dif-ferent. Tri is more of a head down sufferfest.AR is about the team. You are only as fast asyour slowest member. I’ve towed people bothrunning and biking. I’ve given people a mas-sage. Talk about strange things, at an 8 hourrace once I get a flat. The team stops. I’mrepairing my flat and putting things away andthe woman on our team catches my attentionto hand me my tire levers. I’m totally embar-rassed. She’s squatting taking a whiz andhands me the tire levers like we were talkingat some cocktail party. You don’t have thathappen much in Tri (although once in IronmanI caught up to this woman on the bike andwonder why she’s standing while I’m in theaero bars. All of a sudden I’m hit by urine.Question answered). The staples in AR are mtn

Ironman Conversation, continued

Relaxing after 2008 Xterra Arizona with fellow TCSD club members (l to r); Lynn Trimble, Greg Zackowski and Dave.

15

biking, kayaking, trekking/running andmaps/compasses. From there anything goes.Rappelling, zip lines, swimming from a kayakinto shore with PFD (personal floatationdevice) on and back out, horses, camels (sorryCraig, no sheep), whatever. The team dynam-ics issues are an interesting aspect of AR.People get tired. People get weird sometimeswhen tired.

Craig: Ah, my “golden shower” brother! I’vehad that happen to me, as well. What wouldyou advise someone considering their first AR?

Dave: Mtn bike a lot. Trail run a lot. Learn toread maps and use a compass. Be organized.Gear for AR’s make Tri look like child’s play.Learn to like scars.

Craig: When you sit back in your rocking chairwith your son Samuel and wife Jeanne nearby,what do you think about?

Dave: If it’s time for my next beer yet!

Craig: In addition to AR, your primary Triinterest is Xterra. Why?

Dave: Well, I got bored with road tri and draft-ing got so bad and was not enforced to anygreat extent I became a little disillusioned,given biking is what I’m best at. In Xterra,drafting is legal, you just have little chance to

do it and if you do it, do it at your own risk asI may not point out the next ditch I jump overas I can’t take my hands off the bar and youmay find yourself in a tumble :-) Certaininjuries have curtailed track work for me so myspeed is down. Xterra is about power includingpower to weight ratio. I’ve got a lot of powerstill at 47. This year I’m chasing Xterra pointswith my Xterra pals Greg Zackowski and LynnTrimble while we all try to make it to Nationalsin Tahoe. I’ve luckily taken a couple age groupseconds and all 3 of us are off to the XterraMountain Championships in Ogden, Utah, in afew weeks. Xterra is like road tris used to beback when I started. Laid back. I mean whenI started Tris 20 years ago, there were stillraces where we just laid our bikes down! I likedifferent races in general. A few weeks ago Iraced in an off road tri that substituted kayak-ing for swimming. It went run, kayak, MTB. Igot second overall. A total surprise. Just letthe surprises keep coming.

Craig: I knew it would be fun to interview you,Dave. We’ve had a fun journey together overthe years. I am so glad you and Jeanne wereblessed with Samuel. He’s a lucky guy to haveathletic parents like you both to show him theway. Good luck this season and always!

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Hike, Bike, KayakDiscount: Buy Two La Jolla SeaCave Kayak Tours, bring anotherperson for free! This is a two-hourguided kayak tour of the gorgeoussea caves area. (Includes equipment and plenty of free instruction on proper pad-dling technique.)

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AT THE RACES:McCann Man Aquathon & Solana Beach Triathlon/Duathlon

Photos courtesy of Daniel Derkacs

Jim Vance, overall winner.

Top 3 women, Julia, Kristin and Kendra.

Caue Suplicy, overall winner.

Amanda Flelder, overall female winner.

A challenge for everyone.

Dedee McCann.

Low 5s and smiles all’round.

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menting sodium-rich foods (e.g., pretzels, saltpacks, etc.)

#5 USE MULTIPLE CARBOHYDRATESOURCES DURING TRAINING AND RACING

Most studies indicate the maximal uptakesimple sugars (e.g., glucose, fructose,sucrose) to be 1 gram per minute (60 gramsper hour). However, new research reveals thatcarbohydrate uptake increases as high as 1.7grams per minute (~100 grams per hour) whena combi nation or blend of 2 or more types ofsimple sugars and a complex carbohydrate(e.g., maltodextrin) are used, thereby havinga positive impact on endurance performance,especially for ultra-marathoners engaging inback-to-back long run efforts or athletesworking out twice a day. An improved carbo-hydrate uptake rate also means less depletedmuscles at the end of the day, thereby helpingto quicken recovery times post-effort.

#4 ADD PROTEIN FOR THE LONG HAULInclusion of up to 6 grams of protein during

training or racing lasting greater than 3 hoursmay help enhance endurance performance bysparing muscle glycogen as well as increasingfluid uptake. One study demonstrated nearly a25% increase in cycling endurance when anhourly rate of 6 grams of protein was consumed in a 7.75% carbohydrate solution.Another study discovered that athletes utiliz-ing protein during training had 20% moreendurance during a 2nd planned workout dur-ing the day. Protein may also help enhancefluid uptake and provides some satiation forlonger efforts. Be careful about overdoing protein, however, as large amounts slow gas-tric emptying and can precipitate a ‘backlog’of nutrients in the gut and consequent stom-ach distress and muscle fatigue/cramping.

#3: GO LONGER WITH LESS EFFORT WITHCAFFEINE

Coffee has been a long-standing habit formany athletes with some saying it helps them‘clean-out’ their system before racing and oth-ers using a cup of ‘joe’ as means to enhanceperformance, which is warranted at a level of4.5 mg of caffeine per pound of body weighttaken immediately prior to racing as this dose

has been shown to significantly extendendurance. More recently, however, the bene-fits of caffeine use during endurance activityhave been evaluated. Researchers fromGeorgia have recently discovered that caffeineintake during prolonged exercise helps main-tain blood glucose concentration and reducestrength loss through its effects on the activemusculature and nervous system that reducefatigue and perceptions of effort, discomfort,and pain. Study participants were given atotal of 2.4 milligrams of caffeine per poundof body weight split up in dosing prior to andduring their sub-maximal 2.25 hour effort toyield these positive results. Popular amongendurance athletes are energy gels, whichoften are caffeinated at a dose of 25-50 mgpack. It is important to experiment with per-sonal tolerance to caffeine as some athletesdo not respond favorably to caffeine withsymptoms such as a racing heart beat, muscletwitching, stomach distress, and anxiety serv-ing as reason for avoidance.

#2 FOCUS ON LOW GLYCEMIC CARBOHYDRATES BETWEEN WORKOUTS

Consuming carbohydrates of any glycemicvalue will help encourage glycogen resynthe-sis and muscle recovery but low glycemicfoods may be optimal for performance whenback-to-back workouts are planned (e.g., dou-ble long runs for ultra-runners) as recentresearch has demonstrated a more efficientrate of fatty acid oxidation and a longer run toexhaustion when low glycemic carbohydratesare the focus of recovery between endurancetrials. Additional research has shown low-fatchocolate milk, which yields a low glycemicresponse, to rank superior to higher glycemicalternatives (Gatorade and Endurox sportsdrinks) with respect to time to exhaustion andtotal work when consumed between twoexhausting exercise bouts. For information onglycemic index, visit www.glycemicindex.com.

#1: FILL YOUR MEAL PLATE WITH FOODSTHAT REDUCE INFLAMMATION.

Researchers in the area of natural anti-inflammatories have a lot to smile about asthere are several foods that present promise inthis regard. One study by the Agricultural

Top 10 Tips for Peak Performance, continued


continued page 18

Research Services discovered that consumption of 45 freshBing cherries daily for one month helped lower three telltaleindicators of inflammation: nitric oxide, C-reactive protein,and a marker for T-cell activation, by 18-25%. A similar studyconducted by Muraleedharan Nair, PhD, and chemistry profes-sor from Michigan State has shown in lab experiments thattart-cherry extract can stop the formation of some inflamma-tory agents 10 times better than aspirin and similar benefitshave also been demonstrated in sweet cherries, blackberries,strawberries, and raspberries. Cherries contain a nice cocktailof antioxidants, including quercetin, which received ravereviews by scientists presenting at this year’s AmericanCollege of Sports Medicine for its anti-inflammatory qualitiesas well as potential to improve VO2max in endurance athletes.In general, fruits and vegetables, especially those with deepcolor hues, contain a plethora of phytonutrients shown toprovide anti-inflammatory benefit. To help combat inflamma-tion, athletes should focus on filling 50% of each meal platewith fruits and vegetables.

Join in on the online social groups/clubs

Facebook.com

TCSD Triathlon Club of San Diego

Athlink.com

Triathlon Club of San Diego Members

20

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Determine Your Goals and Develop

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NutritionalConsultation

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All this and more with the helpful tips and

advice from a dedicated and knowledgeable

holistic health professional and

athlete.

It’s always a great idea to get arotisserie chicken for a quick andtasty meal, but some of us areleft wondering what to do withthe parts that we did not eat,depending on our preferences.

The good news is that wellcooked meat will pull very easilyfrom the bones and make fordelicious pulled bbq sandwiches.You can adapt this recipe to usewith beef or pork as well. Justmake sure you’re forking in thedirection of the muscle grain toget clean shreds.

DIRECTIONS1) Take your leftover cooled

rotisserie chicken (or cookyour favorite chicken/meatand let sit for a few hours)and with the help of two forks, hold themeat down with one and pull in yourdirection with the other until you get allthe meat off the bones.

2) Go through the collected meat and makesure there are no bones in the mix

3) Per every cup of shredded meat, add 1/2 aonion and 1/4 red bell pepper choppedonto a warm skillet with your choice of oiland a pinch each of: cumin, paprika, saltand pepper

4) Sautee all the ingredients on a mediumfire until nice and sizzly.

5) Cut a sandwich bun in half (toast ifdesired) and smear with bbq sauce or amix of half bbq sauce and half tomatosauce, if you like a more savory, heartyflavor. Pour the hot mix onto the bottomhalf and sprinkle with grated monterreyjack cheese (or any other cheese you haveat hand). Cover with the top bun andserve – the cheese will melt in the time ittakes for you to bring the plate over tothe table.

Each cup of pulled meat makes about one generous sandwich. Enjoy!!!

RECIPE OF THE MONTH:Pulled BBQ Chicken Sandwiches

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

The Official Training Program of The San Diego Triathlon Series

22

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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