California Triathlon

Newsletter

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Coaches Corner Get some great coaching advice from our very own, Darrell Myrick 2

Partnerships We check in with Kelly Camunez on upcoming partnerships & promos 4

Races Harrison Shao gives us the 411 on upcoming races & discounts

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California Triathlon April 2014

VOGO Danielle Moody writes up on the infamous Cal Tri VOGO program

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Nutrition Race Course Index Important nutrition information provided by our nutritionist, Monica Lee

Tri Events & SF RnR Course Maps

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A question I am commonly asked at trainings; “How do I get faster?”. Short of breaking down every training for the past several months there are some basics that every competitive triathlete should know:

#1 - Go slow to go fast. The average professional triathlete spends 80% of their total training time in Zone 2 or below, where the average age group athlete spends 70% of their training in Zone 3 or higher. Granted the pro’s have many more miles under their belts and train many more hours than the average triathlete, but even allowing for those adjustments it is obvious the professional athletes with professional coaches and trainers know something the average age grouper does not know.

When we train too hard we carry residual fatigue from day to day and it builds, and not only inhibits the following trainings, it prevents the total recovery from all of the trainings. Keep in mind; we do not get more fit from training, we get more fit from our body’s recovery from the stress of training. Without recovery there is not only little chance of improvement, there is a high chance for a degradation of ability and a higher probability of injury. Plan your training weeks to include long easy runs, rides and swims; the exact balance depends on the athlete and the total training hours per week.

COACH’S CORNER GETTING FASTER

#2 – Train more. There is obviously a limit, but most of us do not have the time to actually hit that limit, and the limit rises as fitness improves. Just keep #1 in mind when upping your training hours.

#3 – Take swimming lessons/get a swim coach. If you don’t have a background in competitive swimming you need lessons. Swimming is the most technique dependent discipline in triathlon. Regardless of how strong or fit an athlete is, if their stroke is bad they will go slow, or not at all. If you have a swimming background get to a coached workout. A coach will keep an eye on your stroke and prevent or correct bad habits that are bound to occur over time. A coach will also push a competitive swimmer out of their comfort zone and to more effective workouts.

“We get more fit from our body’s recovery from the stress of training”

Darrell Myrick

• USAT Certified Coach

Continued below

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Contact Darrell: Darrell.myrick@wcpd.org

Have more questions?

#4 – Use your off season. Pick an area you feel is holding you back and attack it in the off season. It could be generic like swimming, running or cycling; or it could be more specific like climbing, running speed, or even core or strength development. Make that weakness a strength in the next season.

#5 – Get leaner. Losing weight is like getting free speed, if you don’t think so put on a 10 lb. pack and go run a 10K or climb GMR. Being leaner also lessens the chance of getting a debilitating medical condition and/or overuse injuries, especially in running. The best way to lose weight is to improve your diet, which can benefit you and your training. We all know the right things to eat, we sometimes just don’t eat those things. Focus on overall nutrition and health and you will get faster; you can’t outrun a double cheese burger and fries.

Obviously this is a simplification of the answers to a complex question, but those answers are pretty obvious for the most part. If you use these five as pillars to the upcoming season and fill in some of the personal blanks with research and/or information gleaned from the brains of one of Cal Tri’s coaches, you will be on the way to a successful and healthy season.

-Darrell Myrick

Swim  Coach-­‐Stuart  McDougal  LAVC Tri Masters starts beginning of every month @ 7:30pm @ LA Valley College Pool. These sessions are coached by the expert TI coach, Stuart McDougal. Masters Class: Monday/Wednesday/Friday: 7:30pm-9pm Saturday 10-11:30am TI Freestyle Class-Tuesday/Thursday: 7:30-9pm Please RSVP on our calendar-

Contact Stuart for more information

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Partnerships Supporting the c ause of C alifornia Triathlon

Chipotle

We are thrilled to partner with Chipotle - food with integrity!

They're committed to providing sustainably raised food with

great taste, nutrition and value. You'll start seeing more

Chipotle at our events/workouts. Be on the lookout for BOGO ("Buy One, Get One") deals post CalTri workouts.

Corner Bakery

The first Wednesday of every month following the Rose Bowl

Brick Workouts, Corner Bakery in Pasadena will offer CalTri

members a 10% discount on food. Let the cashier know you're with "California Triathlon" to receive the discount.

Fuji/Kestrel Bikes

Looking to purchase a Road or Triathlon Bike at a discounted

rate? The Fuji/Kestrel bike

discount will be returning to

Sport Chalet. Stay tuned for details!.

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California Triathlon & XTERRA $25 Donation to us for every wetsuit or paddleboard purchased

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A BIG Thank You goes out to XTERRA for their giveways & wetsuit prize last month. We especially appreciate them coming out to the Aquathon & lending out wetsuits and paddleboards! We look forward to working with them again throughout the season!

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http://www.facebook.c om/C aliforniaTriathlon

DON’T FORGET….For any wetsuit or paddle board purchased from Xterra during March 15 – April 15th using the discount code, C-CALTRI, $25 will be donated to CalTri to help fund additional events and other perks for our members!

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Way to VOGO! VOGO stands for "Volunteer One, Get One" and designates a program unique to the California Triathlon Network, which teams up with select race directors to offer its members an opportunity to earn a free race. In exchange for providing race directors with experienced athletes to volunteer at their race, Cal Tri receives free entries for its members. By participating in this program, volunteers can earn up to three races for free. In fact, some Cal Tri members have boasted that they haven’t paid for a race in two years using this program. This is an especially attractive option if you’re a triathlete whose earnings fall short of the $160,000 per year that’s reported to be the average income for a triathlete. The way it works: each Cal Tri member who volunteers for a race earns a registration for a race later in the season. Within two weeks after a Cal Tri member has completed a volunteer service, he or she is contacted by Cal Tri and lets the VOGO coordinator know his or her first and second choices for the free race. Kristina Bell Espinosa currently coordinates the program and e-mail can be sent to her at VOGO@californiatriathlon.org. (Members who have volunteered usually receive their first or second option.) The $30,000 of VOGO volunteer slots that Cal Tri has arranged for this season are rapidly being claimed. Early season race entries may be gone, but opportunities are still available for TriEvents in June, Hansen Dam in August and LA Triathlon in September. Click on the “Volunteer and Giving” tab on the Cal Tri website masthead and go VOGO!

VOGO Program Coordinator Spotlight Kristina Bell Espinosa was inspired to volunteer her time to this invaluable program, because it seemed like a good way to get more involved with California Triathlon Network and to deepen her interaction with other triathletes. As a Spanish teacher at Flintridge Preparatory School, Kristina has strong ties to the educational community, but volunteering with Cal Tri offered her a different way to connect with her community and with other people. Coordinating the program has been educational for Kristina too. “After working at the races as a volunteer coordinator, I was amazed at how much work is involved. It gave me greater appreciation for what race directors do and how much effort goes into providing a good race experience.” -Danielle Moody Plus, our VOGO list is expanding! Check it out!

http://wwwhttp://www.californiatriathlon.orgl-tri-1-ic le.htmhttp://www.californiatriathlon.org

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April 5

April 6

April 13

May 10

June 1

June 8

*June 28

*July 27

Aug 17

*Aug 23

Sep 21

Oct 5

Oct 12

Oct 26

Hollywood Half Cycling Lead

RnR San Francisco

Tri Events #1

Tri Events #3

RnR San Diego

Tri Events #3

Big Bear Triathlon

Goleta Beach Triathlon

Hansen Dam

Santa Barbara Triathlon

LA Triathlon

RnR San Jose

Tri Events C3

RnR Los Angeles

http://www.santabarbaratriathlon.com/Events.cfm

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JUNE 28, 2014

Come join us for our picture perfect summer weather as we host the return of Triathlons to the Big Bear Valley. Packet pickup will start on Friday June 27th and day of race til 7AM. We are limiting signups to 600 so signup early to ensure your spot in this year’s event.

Questions? Email us at:bigbeartriclub@gmail.com

Registration Now Open

To sign up go to:

www.bbtriathlon.comSprintSprint

$50$60 After 4/21 $70 After 6/9

OlympicOlympic

$80$90 After 4/21$100 After 6/9

Olympic -­ Team of 3Olympic -­ Team of 3

$130$140 After 4/21$150 After 6/9

BIG BEAR TRIATHLON

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RACES

Greetings California Triathlon,

I hope you had a great winter! We had a successful 2013 season with many people experience firsts, PRs, and podiums. Huge numbers came out and dominated the LA Tri Event Series, 30 experienced a VIP bus ride to and from LA Triathlon, huge participation with 200+ runners at the Rock and Roll Los Angeles, and ending the year with 192 athletes at HITS Palm Springs with a weekend stay at the JW Marriott. Cal Tri athletes of all levels were training and racing together with great camaraderie.

So what does California Triathlon have in store for 2014? We have unveiled 14 Featured Races that California Triathlon will be unveiling the red carpet for you. There are 200+ race discounts on the CaliforniaTriathlon.org website. If you have volunteer at the Rose Bowl, you will get priority access to the VOGO that includes $31,000 worth of race entries.

Be sure to RSVP on the calendar to get news and information about the event. If you have any questions or wish to be part of the Race Team, send me an email at race@californiatriathlon.org.

2014 might be the year of the Unicorn…

Harrison Shao

race@californiatriathlon.org

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California Triathlon cycling & triathlon gear is available to order through April 13, 2014.

Everything is 40% off list price from Voler. You can get a full tri kit for only $68.00

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Orders arrive the week of May 16, 2014 and ship directly to you!

ORDER HERE

2014 California Triathlon Kits-Order by 4/13!

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3

1

4/06/2014

4/13/2014

5/10/2014

6/01/2014

6/08/2014

7/13/2014

8/17/2014

8/23/2014

9/13/2014

9/21/2014

10/05/2014

10/12/2014

10/26/2014

11/16/2014

Rock n Roll San Francisco

LA Tri Series #1

LA Tri Series #2

Rock n Roll San Diego

LA Tri Series #3

Vineman 70.3

Hansen Dam Triathlon

Santa Barbara Long Course

Malibu Triathlon

LA Triathlon

Rock n Roll San Jose

2014 Charity Club Challenge/BOD

Rock n Roll LA

Ironman Arizona

2014 FEATURED RACES

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TRI EVENTS SERIES –

Registration Open

LOS ANGELES CHAMPIONSHIP & TRI EXPRESS TRIATHLON SERIES April 13th, May 10th, June 8th 2014 THE BONELLI OLYMPIC DISTANCE (The BOD) & STEAMBOAT EXPRESS TRIATHLON October 12th, 2014

Discount Code: CTN2014

ROCK N ROLL SERIES-NATIONWIDE

Discount Code: CALTRI

ROCK N ROLL LA-$13 Off

Dicount Code: CALTRI

TRIROCK SERIES

Discount Code: CALTRI

MUDDY BUDDY

Discount Code: CALTRI

Epic Ride-LA to Santa Barbara

Tri Events-Race #1

Kit Order Deadline

Dodgers Game-CalTri Night

WildFlower Triathlon

Club Summit-Vineman 70.3

April 5

April 13

April 13

April 26

May 2-4

June 13

UPCOMING EVENTS & RACE DISCOUNTS

WILDFLOWER Triathlon Discount Code: club2014

Check out our calendar for more information: http://www.californiatriathlon.org/calendar.html

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Sports Nutrition Certified Masters in Nutritional Science Licensed Registered Dietitian Nutritionist, August 2014 Contact Monica

N utritionist- M onic a Lee • Nutrition Counseling • Snack and Meal Planning • Cooking and Snack demos • Racing nutrition/ hydration • How to find the right foods for

you and your family in the grocery store

• Periodized nutrition based on your training schedules

THE NUTRITION BLOCK

Do endurance athletes need all 20 of their amino acids?

Proteins are made up of amino acids. Endurance athletes need all of their amino acids everyday, but not necessarily at every meal. They are constantly breaking and building new muscle by training for long distances and lifting to maintain strength. Protein is needed to help repair and build tissues and muscles, as well as other body functions. Protein can also be used as an energy source.

There are 20 amino acids, 9 of which are essential and 11 that are nonessential. Essential amino acids include Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. The only source that you can get the Essential amino acids from is food. Nonessential amino acids are those that your body makes: Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine.

Some foods that have both types of amino acids are meats, fish, eggs, tofu, hemp seed, quinoa, legumes with rice, nuts with whole grains, and corn with beans. Not all protein powders contain each type of amino acids. However, making sure it has the non-essential acids is more important than having the essential.

Consumption of protein is dependent on the duration of your workouts. Endurance athletes should be getting around 1.2-1.4 grams per kilograms of body weight a day. While those training for longer endurance races, such as an Ironman, should be consuming 1.6 to 2 grams per kilogram of body weight of protein a day.

Monica Lee

Cal Tri Nutritionist

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2014 BricNic Schedule

Volunteer Shirts are IN! If you replied to the email sent out in January with your shirt size….your volunteer shirts are ready! You should have already received an email from Christina in Marketing about pick-up. Please make arrangements to pick your shirt up by May 1st. Christina @ marketing@californiatriathlon.org

California Triathlon

PO Box 70714 Pasadena, CA 91117

www.californiatriathlon.org

Contact Us

President Thom Richmond Vice President Bill McBride Finance Christopher Wang Partnerships Kelly Camunez Races Harrison Shao Coaching Darrell Myrick Marketing Christina Desiderio

April 2014

For packages please use:

3016 Colorado Blvd. Pasadena, CA 91107

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RACE COURSE INDEX

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ROCK N ROLL- SAN FRANCISCO