Tri newsletter 0408

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The setting at Lake San Antonio is beautiful—the swim is smooth, the ride passes throughopen countryside, and the run takes you ontrails and roads near the lake and campground.Most participants choose to camp for theweekend. The volunteers are largely studentsfrom Cal Poly, and they can be a bit wild. Onthe run course, you might find a volunteerwoman or two lifting her shirt to give you aneyeful, and for you men, taking your breathaway—if you weren’t already panting fromrunning.

The downside of Wildflower is the sheernumber of participants racing and camping (Ithink the organizers should limit it to abouthalf the number). With poor marshalling during the bicycle portion of the Olympic dis-tance race (a crowded, out-and-back course)and riders cycling and chatting two and threeabreast at times, I felt it was very unsafe(something others have also complainedabout). Because of the multiple wave starts,masters women started long after nearlyeveryone else. While cycling, we shared thelast, steep downhill stretch towards the tran-sition area with runners who sometimes

blocked the road rather than staying to theright. I was hoarse from yelling “Bike back!”Again, because we started so late, there wasno free food left when I finished my race. Be prepared for long traffic jams trying toleave the venue on Sunday in the single laneof traffic.

Ann Leath’s saga—One year I arrived early,found much of the desirable camping alreadytaken, and ended up in a spot near the Teamin Training site. I unloaded my cooler andcamp stove, got set up, and went off to do alittle ride and check out the lake. On the bike,I suddenly experienced severe pain in my scalpjust above the hairline and I had to come toan immediate stop (scary enough going faston a downhill). A big bee had stung methrough a helmet vent! Wow, it really hurt, soI rushed back to the festival area near the fin-ish line looking for some first aid and foundthey didn’t show up a day early. I hoped thatsting would be the end of my bad luck.

That evening I had just settled in my van tosleep when someone knocked on my car. Theysaid that wild pigs roamed the campgroundsduring the night looking for food and I had

Guest and date pending.Check TCSD website for updates.

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

INSIDE THIS ISSUE Weekly Workout Calendar 5REAL Beginners Bike Ride 6Ironman Conversation 9Recipe of the Month 17

Stretch of the Month 21Application 23

2008APRIL

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HAVE A AWSOME PHOTO YOU WISH TO SHARE? Send hi/med resolutionimage along with brief caption and location

to the volunteer newsletter staff.

WILD TALES AT WILDFLOWER TRIATHLONWildflower is touted to be the Woodstock of triathlons, a set ofthree races in one weekend that take place in the coast range ofcentral California in early May. By Barbara Javor

APRIL CLUB MEETING

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 Amanda Benedict 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

Grand Prix & Member Roster Lynn Trimble [email protected]

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

New Members Michelle Panik [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]

April 5th, Saturday 5:15 pmTCSD Networking Meeting Location: B&L Bike Shop, SD3603 Camino Del Rio West

April 12th, Sunday, 7amMarch Club RaceLocation: Fiesta Island

April 19th, Sunday, 7amMarch Club DuathlonLocation: Pine Valley

BOARD MEMBERS

CONTACTSVOLUNTEER COMMITTEE MEMBERS

2

EVENT CALENDAR

WELCOME NEW MEMBERS!

Jeffrey WitheeEstelle PavisLeisha BattlesGina ConkleLesle PatersonClaire MachtJoey Hintonperry williamsBrian GinnaneRyan MatzeBrian Isaac

Rex WernerBrendan SeelyFred SheppardShawn HamptonCraig WoodhouseJessica JohnsonChristina SolmonsonLauren CornewPaul BuoteChris LeeNichole Burns

Jason BakerVan KubartJacqueline KahnJonathan JaseniukTj HartKathryn DiricksonCraig StevensonElaine HillMary Shippey

So it wasn’t too surprising that of the 140 whosigned up to participate in the Marc club race,only about 30 ended up coming out to FiestaIsland for what looked like a dreadful morning.However, for those who did the day turned outto be a real treat. Though a little cold, theclouds opened up shortly before the startingspeech, and set the stage for a nice race. Dueto the rains and the amazing quality ofMission Bay water just after the rain, theMarch club race had to be turned into aduathlon, cutting the swim portion out andreplacing it with a two mile run. This left theracers with a classic run-bike-run, now with aroughly 2 mile run, then 12 mile bike, andfinally finishing off with a 4 mile run.

After the discussion of the new racing plans,it was time to get down to business and sendoff the competitors for their first run. IsaacSmead and Paul Todd came in together forwith a quick time of 9:30. Following closebehind was our women’s leader Eva Nystrom,coming in at just under 10 min.

That led the dedicated athletes to the bikesand five laps of the Fiesta Island’s small loop.With a cold morning breeze still out, thismeant a freezing cold ride for the riders, as Ioverheard our women’s race leader discussingafter the race. Through T2, Smead had createdfor himself a dominating overall lead thatlooked tough to bring down due to his strongrunning abilities.

Two laps of the northern loop of the islandlater, and we had our race champion, IsaacSmead, finishing with a time of 1:05:26, near-ly a minute and a half ahead of second placePaul Todd. Winning in the women’s categorywas Eva Nystrom, a visiting athlete competingin California 70.3, who dominated from thestart, remaining competitive with the overallleaders through the whole race and finishingwith a fourth overall and a time of 1:08:13, awhole 17 minutes ahead of the next femalecompetitor.

As the athletes finished, they were treatedto a tasty breakfast with enough food formany more people than decided to come.Finally as the racing wrapped up, it was timefor awards and prizes. Medals were given outto the top three male and female competitorsand gift certificates to San Diego RunningInstitute were given out to people who wereparticipating in their first race, as well asthose who had already competed that week-end.

We’d like to thank all the volunteers, JefferyGivens, John Hill, Ann Kelly, Shelby Madden,Bobbie Soloman, Matt Thatcher, JaclynTrusper, Zarah Lawson, Denise Pitre, and CoryOsth for putting on a great race, for the greatfood and coming out to cheer on the athleteson what ended up being a great morning.

Until next time train safely out there andcongratulations to all the finishers of theMarch club race!

RACE REPORT-MARCH CLUB RACE

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

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

JA ProductionsContact: Heather Woodruff at [email protected]$25 off CaliforniaMan Half, $50off CaliforninaManFull.

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

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

Klein and Clark SportsProductions: 10% off on both theApril and November DesertTriathlon in Palm Springs.

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

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

WWW.TRICLUBSANDIEGO.ORG3

continued page 5

TCSD RACEDISCOUNTS

Have an article or idea for the newsletter?Please email your suggestion or article

to the newsletter editor and we’ll fit it in future publications.

By Mike Clodfelter

Waking up to thunder on the morning of a triathlon never canmean well for the turn out.

4

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

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.

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

WWW.TRICLUBSANDIEGO.ORG5

Big Kahuna Triathlon$15 off.

Auburn International Half-Ironman(formerly “world’s toughest“)TCSD members enjoy $10 off entryUse Active.com discount button,www.bradventures.com printedform or call (530) 888-9911.

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

TCSD RACEDISCOUNTS

Looking for a workout partner,

companion orbuddy?

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

Make sure to include location

and intensity level.

Having a trainingpartner can bring

new energy to your workouts.

Sunday, April 27th, 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 of theride, but beginners need hills too!

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

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

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

Directions:I-5 to Carmel Valley RoadEast on Carmel Valley Road to El Camino RealSouth (RIGHT) on El Camino RealIn about 1/2 mile, RIGHT into the parkinglot for California Bank and Trust.

Monday, April 14th, at 6:00 pm

BEGINNER’S MEETING & TRIATHLON 101

Attention beginners!The monthly talk isspecifically designed to get you started in thesport of triathlon, and our goal is to de-mys-tify triathlon, and remove the ‘intimidationfactor.’ We will cover triathlon basics from Ato 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 Solana Beach Location211 N. Highway 101Solana Beach, CA 92075 (858) 481-4148

Directions from I-5:Exit 5 at Lomas Sante FeHead West (towards coast) to Highway 101Turn right on Coast Highway (101) and

go 1/4 mileB&L is on left side. Parking is available on

street behind shop.

DOUBLE PEAK TRAILby DAX ROSS

FAVORITE RUNS

When I learned of all the runningtrails around San Elijo Hills (acommunity east of Carlsbad), Imade the decision to move myfamily there (okay, my wife wasconvinced the schools and theneighborhoods were nice, too). Isoon discovered one of my favoriteruns: the Double Peak Trail off ofSan Elijo Rd. This run is on a mixof trails and hard-packed dirt“sidewalks” that line the road; trailshoes are recommended during wetconditions. There are no majorhills, but there are a few 200-300ft. rollers. The loop is about approx3.5 miles, but there are offshootsto the main trail if you are lookingfor extra mileage. The best time torun this loop is around sunset. Theview coming over the top of SanElijo Rd. of the sunset overBatiquitos Lagoon is absolutelyamazing and will make you forgetabout the pain in your legs fromall the climbing.

A few weeks ago I was doingthis run and noticed about fiftycars parked along Double Peak. Ayoung guy was hanging out at thegate with a walkie-talkie. It lookeda little suspicious, so I asked himwhat was going on. He told methat they were holding a downhillskateboarding contest at the top ofthe hill, starting at the watertower. He said it was pretty cooland that I should check it out. Iran up the hill, passing peoplewalking up and sitting on the side-walk. I heard cheering and stoppedto see the skater barreling downthe hill, his skateboard perpendicu-lar to the road slowing him down,but not by much. Some of thespectators were looking at me likeI was the crazy one, running upthis steep hill, unlike their friends

Athlinks.com

mapmyrun.com

light-bikes.com

youtube.com

campmor.com

Keep track of your race results and more.

Great site for discount outdoor items.

Map your favorite run/bike route and share with others.

Search videos for swim stroke technique.

www.SportZu.tvThe latest evolution in social video networking.

analyticcycling.comProvides technical methods for evaluating and estimating cycling performance and parameters.

Think you have a light bike? Post your bike here.

FAVORITE WEBSITESaccording to Dean Sprague

WWW.TRICLUBSANDIEGO.ORG7

who were riding downhill withoutbrakes somewhere between thoselines of exhilaration and seriousinjury.

One of the competitors wassprawled out on the sidewalk andhad obviously crashed. A couple ofgirls were tending to him and reas-suring him that the color was com-ing back into his face and it wasprobably “only” a broken collar-bone. This event probably wasn’tofficial, but it was amazing andmade for an interesting changefrom my usual trail runs. The spec-tators were pretty cool, too, evengoing as far as offering me ciga-rettes.

Directions to Trailhead: Drive tothe top of San Elijo Rd., if comingfrom Rancho Santa Fe Rd., inEncinitas, or Twin Oaks Valley Rd.from the 78; turn on Double PeakRd., and follow the road until youreach a gate. Park near the gateand enter the paved trail a littleways past the gate.

Trailhead: End of Double Peak Rd.(access point I use)

Route: From the trailhead, take thefirst outlet on right and head downthe trail, east, towards Cal StateSan Marcos. Stay on this trail untilit ends on Twin Oaks Valley Rd.,then run up Twin Oaks Valley Rd.and take a right on Double PeakRd. back to the entry gate.

best put my cooler back in the car. So I did.Sure enough, during the night I awoke to thesound of snorting pigs outside. Maybe my luckwasn’t so bad after all?

I was ready to race the next morning.Putting on my goggles for the swim, I noticedthey felt a little tight. OK, whatever—I didn’tgive it another thought. I completed theswim, got on the bike, got almost to the parkexit, and had a mechanical problem with thebike. I thumbed a ride back to the transitionarea in a media pickup. The bike mechaniccould not fix the problem, so I was out of therace—another round of bad luck, this time aDNF. I waited for some friends and ran withone of them to salvage something out of theday.

Later, back at the shower house, while usingthe mirror to brush my hair, I got the firstgood look at my face since before the beesting. I had substantial swelling in my eyelidsso that the skin was all puffed out like I hadbeen hit in both eyes. So that was why mygoggles fit tightly. And the funny thing is, notone person even mentioned it to me!!

Daniel Derkacs’ adventure—I raced theHalf Ironman at Wildflower under the hardestconditions I’ve dealt with in a long time. Therewas some weird current in the swim and bru-tal winds and heat on the bike. After a terri-ble swim, I managed to climb my way up to15th overall. The first half of the run was verydifficult, and by the time I got to mile 7, Idesperately needed some nutrition. I grabbeda cup of Gatorade from a frat boy yelling,“Gatorade!” and drank it down—only to real-ize 2/3rds of the way through that it was notGatorade, but Vodka!

I went ballistic. I turned around to spot thekid, took two steps, reached back and threw apunch with all my might into the side of hisface. The blow took out the frat boy and theentire aid station table with him. (Editor’snote: Daniel, it was vodka, not punch!)

A woman yelled at me, “You jerk!” I thenremember sputtering something along thelines of having just drunk three shots ofvodka. She immediately started screaming atthe guy on the ground—and I guess fromwhat I heard, a pretty big scene erupted.

A little later I felt drunk and about 10 min-utes later I was throwing up. I became com-pletely dehydrated and was experiencing vio-lent shooting, dehydration-induced musclespasms in my arms and fingers. I crossed thefinish line in 35th place, delirious, and wastaken to the medical tent. I got an IV thatimmediately brought me back to life.

The race director, a super religious man,talked to me about it in the medical tent. Itold him that I couldn’t control myself and Iwas sorry because I punched one of his volun-teers. His exact response: “GOOD!”

Looking back, I know I shouldn’t havedecked the guy, but at the time I felt it wasjustified. I had never really punched anyonelike that before and I don’t really feel goodabout what I did. All that was going throughmy head at the time was he is not going to dothis to the 1200 people behind me.

Florian Hedwig’s invention—The bike rideis very bumpy with many potholes as you leavethe transition area. I hit one of them aroundmile 1, right before the first steep climb. WhenI hit the next pothole and I got splashed frommy aero bottle, I realized that I had lost thatlittle yellow ‘anti-splash netting’ that’s in thebottle to prevent water from splashing out! Iworried about losing all my water, and on thatreally steep, long hill, I pondered the problem.When I saw this guy in his sandals and whitesocks at the side of the road cheering me on,I had an epiphany! “Can I have one of yoursocks?” I yelled at him. The guy looked at medumbfounded and I had to repeat my questionthree more times until he actually took off oneof his socks and gave it to me. I stuffed hissock into my aero bottle and kept going! Itworked like a charm—no more splashing, andit added a little flavor to the warm water.

Marcie Holden’s silver lining—The racewas great, but even better, I met my husbandthere! We were both club members but hadnever met. We met at the tri-club potluck atthe campground and have been together since—and now we are expecting our first child!

Wild Tales at Wildflower Triathlon, continued

8

DEAN SPRAGUEMember since: 2006

MEMBER PROFILE

Nickname: Deano

Age group: M40-44

Status (S/M/NYOB): S

Before I became a triathlete Iwas: A pretty fast runner.

Favorite race/tri event: World’sLong Course Championship,Nice-France.

Favorite local restaurant:Hodad’s in OB, best burgers.

Best at (S/B/R): Run

PR (race or split): Bike split of5:19, IM Florida 2000

Most disastrous moment: Backedup over my wheel at Age GroupNationals, but got a loaner.

Equipment wish list: Xentis AeroBase X1 w/Aero Action.

Wetsuit brand: Xterra.

Bike brand: Beyond Fabrication(frameset only)

Shoe brand: NB, Saucony...whatever is on sale.

Can’t race without: Gu and Rotor Cranks.

Best Advice: Relax (try to), if someting doesn’t goyour way, make the best of the situation. These eventsmake great strories.

It can start before the gun goes off. This did-n’t happen to me, but I swear I saw it. It wasearly on a chilly morning and the participantslined up for body marking. One participantwore sweat pants over his bike shorts. Whenhe had to pull down the pants so the volun-teer could mark his calf, his thumbs must havehooked around the waist of the shorts as well.Yep, the full Monty.

Ready, set, go! Stroke, stroke, stroke, stroke.I couldn’t see where I was swimming. Duh, mygoggles were still perched on top of my head.Dan Orr experienced a slightly different ver-sion at the Orange County Performing ArtsTriathlon in Mission Viejo. “The swim was inthe lake and my goggles fogged up. When Iwent around one buoy, I ‘sighted’ on thewrong buoy and swam back to the START line.”

Wardrobe malfunction I: Paul Le Brec didn’tcheck his wetsuit zipper carefully. It cameopen with about 250 yards to go in a lakeswim and started filling with water. “That wasa loooong 250 yards!”

Wardrobe malfunction II: Sean Rowley’s veryfirst race was the Spring Sprint in 2003.Everyone kept telling him that a wetsuit wouldmake his swim better. Rather than spendingthe money on a swimming wetsuit, he thoughthe’d be fine with a cheapy from Costco. Tomake matters worse, he thought it would bewise to cut the sleeves off for better armmovement. “What I didn't realize was that bydoing that I was opening the flood gates forall of Mission Bay to rush into my wetsuit as Iswam. It felt like I was towing a boat behindme in the race. I was huffing and puffing sobad that several people asked me if I was OKas they passed by. All I could think was that ifI made it out of the water alive I was going toDe Soto that afternoon to buy the right wet-suit.”

Okay, we’re done with the swim and enter-ing T1…“Where’s my bike rack?” Joe Gordonwondered as he wandered around the transi-tion area. And is that Joe again trying to clipinto his pedals with the cleat covers still onhis shoes?

On the bike: Both Michele Wallaceand Heather Woodruff admit todoing the entire bike ride of a race

with their helmets on backwards. Heathertakes the cake, though—she didn’t realize ituntil she saw the race photos a couple of dayslater. Or maybe Michele takes the cake? At theSolana Beach duathlon, she forgot to take offher running hat before donning her helmet. “Irode the bike course looking like a total doo-fus with my hat under my helmet.”

Triathlons seem to bring out the testos-terone and bravado in some men, but naturehas a way of leveling the playing field. ShaneBussey was trying to beat his sister in theirvery first triathlon. However, his bike seatwasn't on right and the post came loose—hissister smoked him by twenty minutes or so.Eric Rehberg’s story in his first long-courserace was a little different. He took in no nutri-tion through the whole race and wonderedwhy on the third of four run laps he was real-ly having a hard time figuring out which direc-tion he should be going. “Then my girlfriendpassed me while I was shuffling along and saidmaybe I should eat. So the next stop Igrabbed whatever they were handing out. Itwas round and my mind kept saying apple, soI ate it like an apple. The only problem was itwas a big, honkin’ orange. I ate it peel and all—I was totally out of my mind, but I smokedthe last lap.”

You know the race course information theysend you or you find online? It pays to knowwhat you’re getting into. Laura Zirino hadalready competed in five half-Ironman raceswhen she decided to do the Napa Vintage Half-Ironman because she'd heard how toughWildflower was and wanted something a littletamer. She looked at the times of the previousyear, and seeing that they were pretty slow,figured this was a good warm-up, a beginnerhalf. So all she did was the basic training fora half, but nothing special. It turns out theswim was in 62º water, and the only flat partafter that was a low bridge near the transitionarea. “Suddenly I understood the ‘slow’ times,and realized how woefully undertrained I was—all those unbelievable hills in the valley

ONLY ON RACE DAYWho doesn’t have a tale of dumb luck orjust being dumb during a triathlon?

continued page 19

By Barbara Javor

Craig: What was your sports background priorto triathlon?

Lynn: Prior to Triathlon you have to go wayback. Sometime after the Jurassic period Iplayed football for 3 years in High School,believe it or not as an Offensive Lineman. Iwas a wee bit heavier in my younger years anddid a lot of weight lifting even winning a fewlifting competitions. At Cal Poly SLO I playedclub rugby.

Craig: What was your first triathlon like?

Lynn: My first triathlon event like many new-bies to the sport was Mission Bay in 1995.With an old Nishiki road bike and without anyspandex or Easy Laces I managed to finish in1:12. No podium finish for me but it inspiredme to buy a new road bike, dress in spandex(for the race Craig, not all the time), sign up for the San Diego International and even-tually join TCSD.

Craig: What Ironman races have you done?

Lynn: I completed California in 2001, Coeurd’Alene in 2003 and Canada in 2006. Note thetrend, all races starting with a “C”. Am I des-tined to do China in the future?

Ironman California was a successful firstIronman for me and Andy Friedl, my trainingpartner. Our goal was to break 12 hours and wecrossed the finish line together with a fewminutes to spare (11:56). The following day atthe Ironman breakfast we could barely walk.

Ironman Coeur d’Alene was a first timeIronman for the city in 2003. Other firsts forthat day included record high temperatures forthe area and the highest attrition rate ever foran Ironman. I learned what it was like to runin temperatures exceeding 100 degrees onmany parts of the run course. But Mike Plumb,my Ironman coach, had prepared me well and I managed to set a new PR at 11:49 andfinish near the top of my age group.

You might think that I choose IronmanCanada because of the attractive one lap

course, the picturesque scenery, or the friendly atmosphere of Penticton. Nope, it wasnone of these, but something much more emotional and enlightening. The one thingCanada had in common with Kona was thechance to run the streets of Penticton beforea cheering crowd dressed only in my BVDs.Yes, I am talking about the underpants run.Mike Olson, Barb Olson and I had a fun time.As a prior competitor you know the feelingCraig. There is talk of Kona qualifying slots forthe underpants run and I am ready. Bring iton! (http://www.youtube.com/watch?v=OTPyQUaq-Lk)

On a more serious note, my goal of goingunder 11 hours at Canada was derailed by abad nutritional plan (see Ironman tips below).My swim (1:15) went smooth but a bit wide onthe corners as I attempted to avoid the mass-es. The bike was a fast one for me averaging20 mph. This put me on the run course inabout 7 hours needing a sub 4 hour run tomake my goal. The first 8 miles went well aver-aging close to an 8 minute pace and feelingstrong. However, I had gotten by on about 6gels since the start of the

IRONMAN CONVERSATION WITH CRAIG ZELENT

WWW.TRICLUBSANDIEGO.ORG9

I had the pleasure recently of talking triathlon with long time TCSDmember, Lynn Trimble. Please join me as we all get to know a greatguy who has unselfishly given tons to our club over the years.

continued page 10

Lynn, showing some skin, 2006 IM Canada.

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Ironman Conversation, continued

10

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race and the lack of calories started to have animpact on my performance. I reached the halfway point with the opportunity to still makemy 11 hour goal, but by mile 14 nausea sud-denly set in and my stomach did not want toparticipate any longer. A combination of run-ning and walking eventually got me back tothe finish line in 12:35.

Craig: What has your Ironman experience beenlike and is there another Ironman in yourfuture?

Lynn: Crossing the finish line is just a smallpart of the entire Ironman experience. The onething I remember most about my Ironmanraces is all the great moments with friends andfamily. Canada was one of those fun times.Mike and Barb Olson became enthused aboutIronman Canada after attending one of yourIronman Dinners in 2005. The Olsons alongwith TCSD members Andy Friedl, Gina Sample,and Katrin Szardenings signed up. Not wantingto be left out I also made the commitment torace Canada. I understand werented the same house inPenticton that you had theprevious year. The underpantsrun, tubing down the localriver in addition to all of ussuccessfully finishing therace made the experience allthe more enjoyable. My wifeGail and I also had a wonder-ful vacation in the mountainsof Western Canada followingthe Ironman.

For the future, Mike Olson and I are consid-ering Ironman Germany. I wonder if they havean underpants run?

Craig: You’ve been in the sport a long time.What have been some of the funnier thingsyou have witnessed?

Lynn: My personal Ironman tips that you willnot see in Triathlon Magazine include:

#1. Do not wave at friends and family whileriding the bike. I did this at the 2001California event. It was at the halfway point ofthe bike where you rode past a long row of

battle tanks, under a huge Ironman bannerand then make a hard right turn in front ofhundreds of cheering fans. The adrenaline wasreally flowing for me, a first time Ironmancompetitor. I remember lifting one hand fromthe aero bars just briefly to acknowledge thecheers. I realized this was not a smart thing asthe front wheel began to immediately shake.Within a split second I did a forward dismountoff the front while the bike did a perfect 720double in the air. The crowd suddenly wentquiet. Was he still alive? The adrenaline keptme from feeling any pain as I quickly mount-ed my bike and rode off feeling a bit embar-rassed. At the time I thought the incident hadto be right up there with the ABC Wide Worldof Sports intro where the skier goes off theside of the jumping ramp. I hoped nobodycaught that on video. The next day I notedthat my helmet was split from end to end intwo places.

#2. You probably have heard this one a mil-lion times when training, “Donot change your nutrition for thebig event” I went to a lot oftrouble to have what I thoughtwould be a big boost for me atthe run turnaround duringIronman Canada. I had pur-chased a small cooler andstocked it with an ice coldStarbucks Frappuccino for my runspecial needs bag. At the turn-around the aid station workerwas amazed when he saw me pull

out the still frosty cold drink from the cooler.Boy it tasted good going down, but I shouldhave known that dairy products and strenuousexercise do not mix. By mile 14 I was not feel-ing good and by mile 16 I was bent over bythe side of the road. It turned humorous atmile 21 when again I was bent over a stormdrain emptying what little was left in mystomach when a group of 90+ year old retireeswatching the race from lawn chairs yelled out“looking good”.

Craig: You have also excelled at the Xterratriathlons. When did you start doing the offroad style of racing?

continued page 11

Underpants run with freinds.

Lynn: I discovered Xterra in 2001 when Ientered the Big Bear event along with GregZackowski. We had no idea what we were infor. 1,500 meters of swimming and running inthe mud because the lake was low that yearfollowed by multiple trips up and down themountain both biking and running. It was an800 ft vertical climb and you did multiple laps.It is not often you see pros battling for firstplace on the run with their hands on theirknees to help them climb the face of themountain. I recall my run pace of just under11 minutes per mile on the 10k course put mein the top of my age group, not something youwould expect.

The small race field (maybe 250 racers), theshort anaerobic nature of the event, the lowcost, great post race food and freebies and allthe camaraderie made me want to continuedoing Xterra. This year a number of TCSD mem-bers along with me will be trying to qualify forthe Lake Tahoe Nationals. They include DaveKrosch, Dean Sprague, James Walsh, and GregZackowski. Two long time TCSD members andXterra World champions are Peter Wood (60-64) and Hans Dieben (65+).

Craig: What have been your best Xterra per-formances?

Lynn: In 2006 I was one of four in my agegroup to qualify in the Southwest USA for theXterra Nationals in Lake Tahoe. My particularage group in the Southwest division is a tough

group of competitors with two national andworld champions. James Walsh and I made thetrip to Tahoe and despite my slow start in thecold lake at altitude I finished 8th in my agegroup. The bike course is probably the mostscenic course I have ever raced climbing 1,000feet to a narrow old flume trail along the cliffsoverlooking Lake Tahoe.

A month later I made the trip to the XterraWorld Championship in Maui along with DaveKrosch and James Walsh. The no wetsuit swimwas remarkable as cameramen and sea turtleshovered in the water below the mass of swim-mers. The bike course traversed sharp lava rockleading to more than one racer entering T2 onflat tires or in some cases no tires or tubes.The run was the most torturous for me; heat,humidity, steep hills, and more lava rock andthen out to the deep beach sand before reach-ing the finish line at a beautiful beach resort.I was happy to finish 12th in my age group.

Craig: What suggestions do you have forsomeone wanting to try an Xterra?

Lynn: Many TCSD members have taken on theXterra challenge and I strongly recommend theXterra race series to all triathletes. Two localrace opportunities include the Western XterraChampionships in Temecula in May and anXterra event at Snow Valley near Big Bear inAugust. The Temecula event offers a shorterdistance Sport division for those not up

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continued page 14

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continued page 14

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13

to a full race. The Snow Valley event is one ofthe shorter events on the schedule so it is alsoa good first time race opportunity. The racestend to be 2-4 hours in duration but require abit more anaerobic activity in my opinion thanthe traditional road triathlon.The swim is a mass start likeIronman but races are typicallyless than 300 competitors com-pared to 2,000 at Ironman.Xterra bike courses are not over-ly technical consisting of mostlyfire roads and single track, how-ever, Xterra always tries to maxi-mize the elevation gain on boththe bike and run and incorpo-rates as many obstacles such astrees, rocks, and sand as possibleon the run. It is hard to get boredin an Xterra race as you arealways focused on the next obstacle.

Craig: You’ve been very involved in the TriClub. What have been some of your clubduties?

Lynn: I joined the club back in 1997 whenthere were probably 250 members. Early on Ibecame frustrated with the time it took topublish the club race results. I volunteered totake on the responsibility. It was a very timeconsuming process and if the results were not100% accurate you would hear about it quick-ly. I convinced Jim McCann to invest in thePalm timing system and that combined withspreadsheets I had developed made for a verysuccessful system for many years.

Since the race results were closely linkedwith the Grand Prix competition and the clubroster I took on those tasks, as well, whichincluded handling all the member applica-tions. I also became active in updating andimproving the new TCSD website. The newwebsite combined with a number of otherchanges implemented about 6 years backresulted in the club expanding quickly fromabout 200+ members to one now approaching2,000 members. My time devoted to the clubalso seemed to grow proportionately to apoint where I realized I was overcommitted.

Automation and improvements like the newchip timing system by people like John Hillhave helped to reduce some of the workloadfor the TCSD volunteers. Also key has been thenumber of club members that have stepped

forward and volunteered to helpin many of the functions neces-sary to keep the club workingsmoothly. Craig, you are one ofthose contributors that havebeen key to the success of TCSD.

Craig: What are your racingplans for 2008 and beyond?

Lynn: 2008 will possibly be thefirst year since 1998 that I havenot done at least one HalfIronman. For 2008 I plan tofocus on the Xterra series inhopes of returning to the

National Championships. I have at least fiveXterra races on my calendar this season alongwith some new training events such as SeaOtter and Counting Coup, a 44 mile MTB eventwith 8,000 feet of climbing which I and otherfellow TCSD members recently completed.

Craig: How has your family handled yourtriathlon habit?

Lynn: My incredibly patient and tolerant wifeof 25 years, Gail, was actively racing local runslong before I became involved in triathlon. Idid eventually learn the names of my twodaughters despite my busy training and raceschedule. Both daughters, Erin and Erica,became involved in triathlon. Being both aswimmer and a cross country runner, Erica hasbeen very successful in local triathlons includ-ing a first place finish at Mission Bay andpodium finishes at most triathlons she hasentered including San Diego International,Spring Sprint, and the Reebok Women’sTriathlon. She is also a very competent moun-tain biker. My next goal is to get her to raceXterra.

Craig: What do you do for a living?

Lynn: I work for San Diego Gas & Electric inthe Beach Cities District Office on Santa FeStreet where I supervise a team responsible forkeeping the lights on from Point Loma and

Ironman Conversation, continuedFRIENDS OF TCSD OFFERING DISCOUNTS

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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.

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continued page 16

continued page 16

14

Riding the Flume Trail atXterra USA Championship.

15

Mission Valley in the south to Highway 56 inthe north, and east to approximately Highway15. My team consists of both highly skilledtroubleshooters and engineers who respondnight or day to power outages. Luckily wehave one of the most reliable systems in thecountry so I do not get called on too manylate nights. One unique responsibility of mineis to be on the field at Charger night games incase the power goes out.

Craig: Lynn, thank you so much for sharingyour story. You have a great sense of humor.I’d agree with those seniors from Canada – youare looking good! Good luck with all thoseXterra races as well as all your other 2008goals. And thanks for everything you havedone for TCSD!

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16

Ironman Conversation, continued

Congratulations go out to the following TCSD members who completed a rainy Ironman New Zealand.

IM New Zealand (Topo) on 3/1/08

Name Time Category Overall SplitsShingo Tani 9:02:29 11/23 Mpro 11/1,036 0:53 5:02 3:00Andrew Christian 10:10:46 30/161 M35-39 142 1:01 4:58 4:02Mark Ford 10:24:05 7/94 M45-49 187 0:56 5:38 3:42Justin Freyermuth 10:57:35 18/41 M18-24 307 0:58 5:55 4:34Greg Ausley 11:45:32 60/127 M40-44 481 1:03 6:09 4:21Tish Taylor 14:00:38 22/39 F40-44 842 1:16 7:26 5:04Elizabeth Novak-Chessman 15:12:44 36/43 F35-39 942 1:16 7:37 5:57Ron Lane 16:14:26 160/161 M35-39 1,008 1:28 7:43 6:35

(seconds and transitions not included in splits)

CONGRATS IM NEW ZEALAND FINISHERS - Mark Ford Qualifies for Kona!

WWW.TRICLUBSANDIEGO.ORG17

Makes 10 servings

Ingredients:2 cups of hot cooked Kashi® 7 Whole

Grain Pilaf2 chicken breasts cut into

1/4” – 1/2” dice2 teaspoons soy sauce for marinating

chicken1 teaspoon expeller pressed canola oil2 cloves of garlic, minced1/3 cup finely diced carrots1 can water chestnuts, minced2 green onions, finely sliced5 shiitake mushrooms, diced2 teaspoons soy sauce4 teaspoons hoisin sauce1 round-shaped head of lettuce such as

iceberg or Boston to make lettucecups

Directions:Cook Kashi Pilaf according to packageinstructions.

Marinate diced chicken breast in 2 teaspoons of soy sauce while preparingthe rest of the ingredients.

To make lettuce cups, cut each leaf atthe stem and carefully peel the leafoff. The outermost leaves will be largeso you can cut them in half.

Heat canola oil in non-stick wok overmedium high heat.

Add chicken, soy sauce marinade, andgarlic to wok and stir-fry until chickenis no longer pink, about 3 to 4 minutes.

Add carrots and stir-fry 1 minute.

Add hot cooked Kashi Pilaf to wok and stir-fry 1 minute.

Add water chestnuts, green onions, shiitake mushrooms, soy sauce, andhoisin sauce. Stir-fry 1 to 2 minutesuntil heated through.

Serve family-style so each person canfill lettuce cups to their liking withextra hoisin sauce if desired.

Nutritional Facts:Serving Size: 1 serving, Calories 190,Total Fat 5g, Total Carbohydrate 22g,Fiber 6g, Protein 16g.

BARBECUE LENTILS SPREAD KASHI ASIAN LETTUCE CUPS

MADE with KASHI(for when you crave junk taste)

Ingredients:2-1/3 cups lentils, rinsed5 cups water1/2 cup molasses2 Tbsp brown sugar1 Tbsp vinegar1/2 cup ketchup (get the naturalkind from Henry's)1 Tsp dry mustard or 2 tsp paste1 Tsp Worcestershire sauce 16 ounces tomato sauce2 Tbsp minced onions1/4 tsp Liquid Smoke, optional

Procedure:• Add lentils to water, bring to a boil and simmer for 30 minutes or until tender but whole.

Drain if necessary.• Add remaining ingredients to the cooked lentils and bake at 350 degrees F for

45 minutes. Should be mushy and handle like a spread

Makes great sandwiches and loves piling on chips!

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were the course. There was nothing Icould do now but suck it up and suffer—which I did. It was the hardest race I'dever done.”

Going loopy I : Chuck Reiter admits thedumbest thing he ever did as a rookie wasnot reading a race report for the SDInternational sprint to know how manybike loops there were. After finishing oneloop, he started the turn around for thesecond. “As I was turning around, I shout-ed to a race official who replied that Ineeded to do one loop. I was bikingtowards racers coming down the steep hillof the loop and decided it was a good ideato turn back into the course. Not a goodidea because everyone was going about25+ mph and I was maybe going 2. I def-initely cut more than a few people off andcould have caused a huge accident.Luckily, I avoided a crash, but one rider

let me know how big a mistake I made.”(Chuck, I think I still hear him yelling!)

Going loopy II: Michele Wallace(again!) at the SD International longcourse got "lost" on the bike course (ifthat is possible) and only did only oneloop. When she returned to an emptytransition area, she figured she was eitherreally, really good (far ahead) or really,really lost. She decided the latter. JuliaVan Cleave had a similar problem at theSolana Beach Sprint Triathlon one yearwhen she didn’t pay attention to thecourse map. “I had a great swim, greatbike, and started the run with all kinds ofTV and video cameras pointed at me; andthe race director was saying I was the firstwoman!!!! I KNEW something was wrongright away and realized there must havebeen TWO loops to the bike course, and Idid not do the second loop!!!!! After run-

ning a few blocks, I slinked off into thecrowd…waited awhile… retrieved mybike, and went home. I felt like a totalidiot!!”

And now for the Critic’s Choice award…(drum roll)…Wardrobe Malfunction III:The prize goes to Cassandra Killion at theJamba Juice Triathlon a few years ago. “Igot trapped in my wetsuit during transi-tion. When I rolled it off, it bunchedaround my ankles and I was hoppingaround like a penguin! I was trapped sobadly someone had to pull the thing offme as I lay on the ground. She was onlyable to pull it off after she stopped laugh-ing! “

Who says triathlons aren’t fun?

Only On Race Day, continued

20

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

The Official Training Program of The San Diego Triathlon Series

The forward shoulder/hunchback posture is all too common in massage and Yogatherapy settings and themost common sign of it isupper back and neck pain.

This is a very simple prob-lem to fix, but the catch isit takes persistence and aware-ness. The major groups of mus-cles in the body work in pairs ofopposites (hamstrings vs quads,triceps vs biceps, etc). You mayhave noticed already that oneside of this seesaw is alwaysstronger/ bulkier/more explosive(such as the biceps), while theother side is usually weaker, but just as tight (ever tried to do those tricepsstretches?)

This happens because of the way we useour body. Over time, we create an imbal-ance that makes this gap in strength reallynoticeable and causes postural misalign-ments. For example, a very visual one isthose guys with huge biceps whose arms arealways half bent in the resting position(like hulk). The biceps are so short anddeveloped that the arms cannot extendwithout effort.

Going back to the seesaw model, if themuscles are designed to work like partnersand one side is pulling (by being short), theother side will pull their way to try to pre-vent that imbalance – like a tug of war…Ican’t seem to graduate from the playgroundwith my examples on this.

So how come these imbalances don’t sortthemselves out? Well, it’s all about use. Weengage the same muscles over and over inthe same way, thus strengthening them insometimes less than desirable positions.This causes the antagonist muscles (theones on the other end of the seesaw-likethe triceps) to become over stretched(because they are losing in the tug of war)and weak, although they may still be tightfor their own range of motion.

Going back to our back and neck pain,here is how we place the local muscles inthe seesaw: the pectorals get tight, fromconstant forward rotation of the shoulderswhile typing, driving, sitting or even carry-ing things in front of us (next time you’recarrying grocery bags, check to see if you’reusing your triceps or pecs). At the sametime, the muscles in the upper and midback tighten in an effort to open the chest.This is called Upper Crossed Syndrome andit was studied extensively by Dr. VladimirJanda and later by Leon Chaitow.

Neuromuscular Techniques and Yoga bothfocus on bringing the body back to a bal-anced state. One very effective way to dothis is to stretch the tight muscles to allowthe weak ones to pick up the slack and getmore confident over time. This lengtheningof the pectorals then, allows the upper backand neck muscles to do their job better andrelease a lot of that accumulated tensionand stress.

Enough with the explanations, a greatstretch to get back to balance (shown atright); the only requisite is that you do itas much as possible.

21

STRETCH EXAMPLEHUG THE BUTT • Clasp your hands

behind you andthen rotate thehumerus (armbone) on its axis(both sides), sothat the shoul-derblades movetowards one anoth-er as the handsglide down. Thinkthat you’re tryingto sit on yourhands. Keep theshoulders and neckdown and relaxed.

• Remember to keep your abs in, with thespine in neutral position.

• If your elbows hyperextend, then bendthem, so as to keep some tension in themuscles around the joint, preventingthem from absorbing the stretch that istargeting the pecs.

• Avoid bringing the hands up behind you,as this only shortens the pectorals andtorques the shoulder cap.

• Take the Hug The Butt challenge: do thisstretch 3 times a day for a week and saygoodbye to your upper back and neckpain!

by Barbara Kase, LMT, RYT

Hug The Butt – aka Pectoral Stretch STRETCH OF THE MONTH:

Deep neck flexorsWeak

Leon Chaitow’s Muscle Energy Techniques diagram.

Trapezius and levator scapula

Tight

Rhomboids and serratus anterior

Weak

PectoralasTight

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 - (706) 415.3329thisisbrian.com