California Triathlon

Newsletter

5

Coaches Corner Get some great coaching advice from our very own, Darrell Myrick 4

Partnerships We check in with Kelly Camunez on upcoming partnerships & promos 6

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

21

California Triathlon June 2014

Epic Ride -TOC Detials on our Tour of California upcoming Epic Ride

10

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

Tri Events #2 & Rock n Roll San Diego

24 17

;

Lorem Ipsum Dolor

2

2014 Ocean Swim Series

http://www.californiatriathlon.org/ocean-swim-series.html

Last week Cal Tri & SCAQ started weekly ocean swims at Hermosa Beach on Tuesday morning and Santa Monica Beach on Thursday morning. I drove down from Glendale and it took 25 minutes door to sand. This ended a multi-year quest for a safe & affordable swim option in the area and our membership's response has been overwhelming. Much as an AYSO or Little League coach we volunteer our time and pickup the ancillary tab for the love of the sport. There have also been a lot of great questions so let me try to get to them all at one time. 1. Are there lifeguards at Santa Monica on Thursday mornings? Yes. Permits are in place and lifeguard support is present. Your safety is our #1 concern and this is just another layer of support. 2. Who leads the training? Clay Evans, SCAQ Founder & Olympian, has led all the trainings to date. He has a number of experienced coaches & swimmers in place for additional support. Last week it was Stuart MacDougal & myself as well as another coach from SCAQ helping out. 3. What is the cost? It is FREE. Period. SCAQ, Xterra & California Triathlon are paying the permits and lifeguards as well as providing the instruction & support. You need to RSVP but there is no cost. 4. Are there any limitations? A big one is the ability to swim 1000 yards in 20 minutes. There is more information on the link above. We may look at an alternative to suit slower swimmers but at this time that rule is in place. 5. Are you saying there are two (2) weekly LA ocean swims led by Olympians and top coaches and they are free? YES. That is exactly what is being said. 6. Are there other weekly swim options? Malibu swims start on June 21 at Zuma Beach [on the calendar] and keep an eye for Sunday swims at Long Beach. At some point Tue, Thu, Sat & Sun are taken care of with free ocean swim options. If you know free options for Mon, Wed & Fri please let me know. How great would that be? And be ready for some super surprises this summer. We have a whole list of guests, events & goodies ready to make this summer heat up. Finally, if you live in West LA make sure you go to your member preferences and select that Chapter or the most appropriate Chapter for you. http://www.californiatriathlon.org/join--sign-in.html Lucky to be part of such a great group. Thom Richmond President, California Triathlon

;

Lorem Ipsum Dolor

3

2014-2015 Rose Bowl Fundraiser Dates Announced This year's events include a Manchester United soccer game, 6 concerts, 6 UCLA games & the Rose Bowl Game on Jan 1, 2015. This is our major fundraiser of the year so our hope is that everyone in the Los Angeles area can find 1 or 2 dates to come out and volunteer. This is our 3rd year, so there is a very good FAQ page if you have questions. Please pick an event & come out and volunteer with us. Bring a friend with you! We guarantee you will have a great time, meet new friends, and be rewarded! http://www.californiatriathlon.org/rose-bowl-fundraiser-faq.html

Jul 23 Galaxy vs. Manchester United Aug 2 Jay-Z and Beyonce Concert Aug 7 Eminem & Rihanna Aug 8 Eminem & Rihanna Sep 6 UCLA vs. Memphis Sep 11 One Direction Sep 12 One Direction Sep 13 One Direction Oct 4 UCLA vs. Utah Oct 11 UCLA vs. Oregon Nov 1 UCLA vs. Arizona Nov 22 UCLA vs. USC Nov 28 UCLA vs. Stanford Jan 1 Rose Bowl Game

;

Lorem Ipsum Dolor

4

Swimming,  it  is  the  bane  of  many  triathletes  and  a  barrier  to  many  would  be  triathletes.    It  is  the  most  technique  dependent  of  the  three  disciplines  –  it  doesn't  matter  how  strong  or  fit  you  are,  if  your  technique  is  bad  you  will  do  a  lot  of  splashing  and  little  moving.

When  we  talk  swimming  and  triathlons  we  are  talking  freestyle  stroke.    The  basics  of  an  efficient  freestyle  stroke  are:  

• Proper  head  position  –  nose  pointed  down.    This  allows  the  hips  to  ride  up  at  the  water  line  and  reduce  drag.  

• The  stroke  starts  with  full  extension  of  one  arm  and  a  slight  roll  of  the  body  to  allow  for  a  relaxed  full  extension  –  right  arm  extended,  hips  and  shoulders  roll  with  left  side  moving  up  and  right  side  rotating  downward.

• Pull  with  high  elbow  “catch”.    Elbow  should  be  high  on  the  pull  and  over  the  hand  for  maximum  leverage  and  proper  utilization  of  the  big  muscle  groups  –  hand  and  fingers  pointed  downward.

• Pull  through  so  the  hand  exits  at  the  thigh,  don't  shorten  the  stroke  to  increase  turnover  –  you  will  look  and  feel  fast,  but  will  not  go  fast.    Long  smooth  strokes  are  fastest  and  most  efficient.

• Recovery  (hand  recovering  from  exit  at  the  thigh  to  full  extension  in  front)  –  Elbow  higher  than  hand  and  fingertips  are  just  above  water  line  and  stay  close  to  the  body.    Hand  enters  the  water  fingertips  first  and  the  elbow  should  go  through  the  same  “hole”  in  the  water  that  the  fingertips  made.

• The  kick  is  from  the  hips  with  toes  pointed  backwards,  knees  only  flex  slightly.    Legs  trail  straight  back,  if  they  flop  to  the  side  it  is  a  sign  of  some  issues  with  your  upper  body  

COACH’S CORNER Swimming

This  is  an  over  simplification  of  the  freestyle  stroke,  but  it  will  get  the  beginner  started  and  will  help  the  average  swimmer  make  improvements  that  will  allow  them  to  drop  some  time  off  of  their  swim.    There  are  dozens  of  great  videos  online  that  can  be  a  great  help  putting  these  pieces  together.

“It doesn’t matter how strong or fit you are, if your technique is bad…..”

Darrell Myrick

• USAT Certified Coach

Continued below

;

Lorem Ipsum Dolor

5 Contact Darrell: Darrell.myrick@wcpd.org

Have more questions?

Fixing  stroke  mechanics  and  getting  faster  -­‐  First  and  foremost,  if  you  need  help  with  swimming  the  best  way  to  improve  is  with  a  coach  who  is  knowledgeable  about  stroke  mechanics  and  is  at  least  familiar  with  the  needs  of  triathletes,  there  are  several  options  on  our  Calendar.    If  you  do  not  have  access  to  a  coach,  or  if  you  are  looking  to  just  put  some  finishing  touches  on  an  already  acceptable  level  of  swimming  competence,  drills  are  your  best  option.    The  following  are  the  more  common  drills  that  I  have  found  effective  in  improving  stroke  mechanics  and  dropping  precious  minutes  off  of  swim  times.

 Catch  Up  –  Swim  normally,  but  do  not  start  the  pull  right  arm  until  the  left  arm  has  reached  full  extension  –  your  left  arm  caught  up  with  your  right.    Pull  through  with  the  right  arm  and  recover,  but  don’t  start  the  pull  with  the  left  arm  until  the  right  arm  is  at  full  extension.    What  it  does  –  Forces  full  extension  and  slows  down  the  turnover  so  you  can  focus  100%  on  the  proper  pull  and  recovery  of  a  single  arm.

Finger  Drag  –  After  finishing  the  pull  and  exiting  the  water  at  the  thigh,  keep  the  elbow  high  and  drag  the  fingertips  along  the  surface  of  the  water  all  the  way  through  the  recovery  and  into  the  entry.    What  it  does  –  Forces  a  high  elbow  recovery  and  proper  entry  of  the  hand  and  elbow.

Fist  –  Swimming  with  hands  balled  up  into  fists.    What  it  does  –  Helps  reveal  and  correct  flaws  in  the  “catch”.    If  a  swimmer  is  not  effectively  executing  a  “catch”  they  will  have  almost  zero  forward  motion  with  this  drill.    Focus  on  keeping  the  elbow  high  and  over  the  hand  during  the  first  part  of  the  stroke  and  efficiency  will  increase  dramatically.

Ear  Touch  –  After  exiting  the  pull  at  the  thigh  touch  the  ear  and  pause  slightly.    What  it  does  –  Forces  high  elbow  recovery  and  proper  hand  placement  for  efficient  entry,  and  slows  down  the  stroke  to  all  the  opposite  arm  to  achieve  full  extension.

10  Beat  Kick  –  Swim  normally,  but  pause  with  the  hand  at  the  thigh  (full  pull)  and  kick  10  times  prior  to  recovering  the  arm,  repeat  with  the  opposite  arm.    What  it  does  –  Engages  the  kick  and  forces  a  slower  turnover  with  a  full  extension  and  pull.    This  can  be  done  with  a  10  beat  kick,  or  8,  6  or  4.

Superman  Kick  –  Both  arms  in  front  at  full  extension,  shoulder  width  apart  and  approximately  4  -­‐6  inches  under  the  water  (proper  starting  position  for  the  stroke)  –  the  way  superman  flies.    Kick,  flexing  at  the  hips  and  toes  pointed  backwards.    When  necessary  to  breathe,  pick  the  head  up  looking  forward  to  get  a  breath,  not  to  the  side.    What  it  does  –  Forces  proper  positioning  for  start  of  the  stroke,  and  puts  the  swimmer’s  focus  on  kicking  properly  and  efficiently.    Also  helps  develop  the  neck  and  core  muscles  needed  to  sight  in  open  water  events.

Again  a  simple  explanation  to  a  complicated  process,  but  Internet  videos  will  help  a  great  deal  in  allowing  visualization  of  the  process.    Drills  are  not  about  speed,  they  are  about  doing  the  stoke  correctly  and  when  done  correctly  the  speed  is  there.    Some  of  the  best  swimmers  and  triathletes  commit  as  much  as  30%  of  their  swim  training  time  to  drills  and  stroke  

;

Lorem Ipsum Dolor

6

Partnerships Supporting the cause of California 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.

We are grateful to have strong partnerships with organizations, companies and communities within the California Triathlon Chapters. These partnerships make it possible for CalTri to provide our members with events, Epic Rides, discounted/free race entries, coaching and discounted/free gear. As CalTri continues to grow its' Chapters, so will the number of partnerships we have within those communities. A HUGE thank you to all of our tremendous partners! -Kelly Camunez, Partnerships

;

Lorem Ipsum Dolor

7

Fuji & Kestrel Bike Deal Sport Chalet is back with their great offer to Cal Tri

1

2

Member Exclusive Offer

HOW TO ORDER:Bring this flyer into the bike department of your nearest Sport Chalet Store to place your Special Order. Payment is required at the time of order. Bike will be delivered and assembled at the Sport Chalet store where order is placed. $25.00 shipping charge will apply.

Cal Tri Member Full Name

___________________________________________________________

Address

___________________________________________________________

Phone

___________________________________________________________

Offer valid thru June 15, 2014 Does not include parts. Original coupon must be presented and surrendered at time of purchase. Offer not valid on prior purchases. May not be combined with any other offer or discount. Use special order article #2203850017. Cashier Instructions: 30% Item Discount. Enter coupon code CalTri

YOUR

One-Stop Shopbefore

youHit The Road

• FREE 60-Day Bike Inspection/Adjustment Bike Guarantee

• FREE Professional Bike Assembly

• FREE Installation of Bike Accessories

• 15% Off Bike Accessories with the purchase of any bike $100 or More

Bring in any bike when it needs a repair or tune-up no matter where you bought it. Our bike techs are equal opportunity fixer-uppers. They know every bike and offer the best service around.

• Bike Assembly • Complete Bike Tune-Ups

• Repair • Service

Our Cycling Specialty Services Include:

Included With Bike Purchase:

• Accessory Installation• Vehicle Rack Mounting

30%OFF

MSRP on select Bikes from

PROUD PARTNER OF

http://www.californiatriathlon.org/fujikestrel-bikes.html

The Fuji/Kestrel bike discount is back at Sport Chalet until June 15, 2014. Take advantage of this tremendous CalTri member discount and get your bike ordered before the deadline!

Find our more details & download the order form by clicking on the link below

;

Lorem Ipsum Dolor

8

Member&BenefitsPARTNER CITY DISCOUNT DISCOUNT&DETAILS

ALL 50%&ANDCOMPLIMENTARY

Be#on#the#lookout#for#BOGO#("Buy#One,#Get#One")#deals#post8CalTri#workouts#and#complimentary#catering#at#events

ALL COMPLIMENTARY Every#year,#we#receive#thousands#of#dollars#in#product#to#distribute#to#our#members#at#events#and#races

ALL 30%Print#the#Sport#Chalet#Fuji/Kestrel#flyer#on#CalTri#website#and#present#to#Sport#Chalet#cashier#along#with#your#online#CalTri#membership#ID.#Promotional#period#expires#June#15,#2014

ALL 3X#World#Champion#has#been#a#CalTri#guest#speaker#and#led#BricNic's#providing#members#with#invaluable#coaching#tips

ALL Contact#Steven#Hess#for#discount#8#stevenhess@longotoyotaca.dealercrm.com#or#call#626858086090

ALL $80A$100& CalTri#members#can#save#$808$100#per#room#during#select#Ironman#races

ALLThrough#the#Rose#Bowl#volunteer#opportunities#(games,#concerts,#

etc.),#CalTri#raises#thousands#of#dollars#annually#to#help#fund#organization#activities

ALL Snapple#has#provided#CalTri#with#thousands#of#complimentary#beverages#for#events/workouts

ALL 15% Grab#a#discount#card#at#CalTri#workouts,#races,#meetings,#etc.#and#present#it#to#the#cashier

ALL THULE#provided#bike#racks#for#CALTR1#valued#at#more#than#$2K

ALL USAT#has#granted#CalTri#with#funding#to#support#our#coaching#needs

ALLThrough#our#VOGO#"Volunteer#One,#Get#One"#program,#CalTri#is#able#to#provide#its#members#with#more#than#$30K#worth#of#

complimentary#race#entries#annually

ALL 40% Purchase#a#kit#for#40%#off#via#the#CalTri#website

ALL60%&

DISCOUNT&CODE:&CACALTRI

Visit#xterrawetsuits.com#and#enter#discount#code#when#making#online#purchase

ALL&CHAPTERS

ROSE&&BOWL&

Member Benefits Here’s a list of benefits provided for you as a special member of our team

;

Lorem Ipsum Dolor

9

RIVERSIDESAN&DIEGOSAN&DIMAS

SAN&DIMAS 10%&AND&COMPLIMENTARY

Receive#discount#the#first#Wednesday#of#every#month#following#the#Rose#Bowl#Brick#Workouts.#Let#the#cashier#know#you're#with#"California#Triathlon"#to#receive#the#discount.#Be#on#the#lookout#

for#complimentary#catering#at#CalTri#events

CHINO&HILLS

10A25%& Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount.#Discount#varies#based#on#item

RANCHO&CUCAMON

GA10A25%& Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#

discount.#Discount#varies#based#on#item

SAN&DIMAS 10A25%& Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount.#Discount#varies#based#on#item

SAN&FRANCISCOSAN&GABRIEL

LOS&FELIZ 10% Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

PASADENA $13&OFF Call#Choy#Chiropractic#(626879282932)#to#set#an#appointment.#The#discounted#rate#is#$57#per#Chiropractic#session;#ART#provider

PASADENA 10%&AND&COMPLIMENTARY

Receive#discount#the#first#Wednesday#of#every#month#following#the#Rose#Bowl#Brick#Workouts.#Let#the#cashier#know#you're#with#"California#Triathlon"#to#receive#the#discount.#Be#on#the#lookout#

for#complimentary#catering#at#CalTri#events

BURBANK 15% Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

PASADENA 10A25%& Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount.#Discount#varies#based#on#item

LOS&FELIZ 10% Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

PASADENA $13&OFF Call#Choy#Chiropractic#(626879282932)#to#set#an#appointment.#The#discounted#rate#is#$57#per#Chiropractic#session;#ART#provider

BURBANK 15% Show#CalTri#Online#Membership#ID#to#cashier#to#redeem#discount

SANTA&MONICA

$14&OFFThe#discounted#rate#is#$74#per#month.#Show#CalTri#Online#Membership#ID#to#redeem#discount.#Full#gym,#25#yard#pool,#

Masters#swim#class,#spin#studio,#yoga#studio,#run#and#triathlon#coaching,#race#training#programs#and#massage#therapy#

ORANGE&COUNTY

WESTSIDE

REDLANDS

SOUTHEASTSHERMAN&OAKS/VAN&NUYS

VENTURA

;

Lorem Ipsum Dolor

10

Cloudburst Summit Epic Ride ***Limited to 100 Participants. You must RSVP***

June 14th – Cloudburst Summit

- Limited to 100 participants [FREE but must RSVP] - 90 mile course with 9,500' of elevation - SAG Support Vehicle. Clif, Water Start: Sport Chalet in La Canada Finish: Pasadena [382 S. Wilson Ave, Pasadena] Miles: 90 miles Elevation Gain: 9,500ft Leave Sport Chalet La Canada at 6:30am, and immediately ascend Angeles Crest Highway (ACH) to the very top making a right and descending down Hwy 39 past Crystal Lake to complete a full loop. Shorter rides include going only to Red Box and Newcombs Ranch and returning down ACH. For the peeps going to Newcombs you should plan to have lunch before returning back to Sport Chalet La Canada. This is a long day for anyone doing the full ride.Important: RSVP to participate on the ride. It is free. 1st come/1st serve.

http://www.californiatriathlon.org/2014-epic-rides.html

;

Lorem Ipsum Dolor

11

CHAPTERS We are proud to announce California Triathlon has 11 Chapters throughout the state to support over 2,000 athletes. The Chapter leadership supports local training, social, membership & sponsor activities as well as liaisons with other Chapters, Cal Tri Leadership as well as supporting athletes and clubs in their area. We envision using the remainder of the year to strengthen and support the membership and leadership in these Chapters while still conducting broader statewide initiatives such as the Epic Rides, Club Summit, Charity Club Challenge & Ironman Race Team. We will also be increasing our community involvement with several of the charities we work with including Ride MS, CAF, City of Hope & Rose Bowl Legacy as well as some new partnerships to be announced in June

REDLANDS

ORANGE COUNTY

SAN DIMAS

SAN DIEGO

VENTURA COUNTY

RIVERSIDE

SAN FRANCISCO

SAN GABRIEL VALLEY

SOUTHEAST

VAN NUYS/SHERMAN OAKS

WEST LOS ANGELES

;

Lorem Ipsum Dolor

12

REDLANDS CHAPTER

ORANGE COUNTY

;

Lorem Ipsum Dolor

13

SAN DIMAS CHAPTER

SAN DIEGO CHAPTER

;

Lorem Ipsum Dolor

14

SAN FRANCISCO CHAPTER

SAN GABRIEL CHAPTER

;

Lorem Ipsum Dolor

15

SOUTHEAST CHAPTER

VAN NUYS/SHERMAN OAKS CHAPTER

;

Lorem Ipsum Dolor

16

VENTURA COUNTY CHAPTER

RIVERSIDE CHAPTER

;

Lorem Ipsum Dolor

17

WEST LOS ANGELES CHAPTER

;

Lorem Ipsum Dolor

18

The Westside Chapter is thrilled to have two weekly ocean swim workouts: Tuesdays in Hermosa Beach (13th Street) and Thursdays in Santa Monica (Lifeguard Tower 26 at the end of Ocean Park Blvd/ Barnard Way). Both sessions start at 6 AM. It's early but there's nothing like watching the sunrise and feeling the charge from a vigorous saltwater swim to start the day. California Triathlon partnered with Southern California Aquatic Masters (SCAQ) to make these workouts a reality and obtain permits from LA County (no easy task). SCAQ head coach and former Olympic swimmer Clay Evans leads the sessions, which are designed for intermediate to advanced level swimmers. He does a great job adapting the workout according to the varying ocean conditions, as we learned on the first day. The waves at Hermosa were uncharacteristically big, blown out & choppy, and the rip currents were fierce. Instead of putting out the buoys, Clay led the group practicing entries & dolphin dives. Our shoulders burned from battling the current but it was a great day. Conditions in Santa Monica two days later were much more favorable, so we were able to swim multiple circuits around the buoys. We'll be doing these ocean swims all summer long, through October. We also have some great extras planned including talks from accomplished open water swimmers and appearances from sponsors including Xterra Wetsuits. Come join us! It's a great way to meet other triathletes and swimmers while honing your open water skills and conditioning for your races this season. Please feel free to contact me with any questions. Thanks! Anthony Grey California Triathlon, West Los Angeles Chapter Lead

Westside Chapter Opening week of the Ocean Swim Series

;

Lorem Ipsum Dolor

19

June 1

*June 8

*June 28

*July 27

Aug 17

*Aug 23

*Sep 21

Oct 5

Oct 12

Oct 26

Oct 26

RnR San Diego

Tri Events #3-sold out

Big Bear Triathlon-sold out

Goleta Beach Triathlon-sold out

Hansen Dam

Santa Barbara Triathlon-sold out

LA Triathlon-sold out

RnR San Jose

Tri Events C3

RnR Los Angeles

Lifetime Tri Oceanside

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

;

Lorem Ipsum Dolor

20

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

;

Lorem Ipsum Dolor

21

2

RACES

Hello  Fellow  Racers,

 2014  is  going  incredibly  fast  as  we  are  already  through  a  quarter  of  it.  So  what  are  the  upcoming  races  and  are  there  discounts  for  them?  If  you  haven’t  already,  check  out  the  2014  Featured  Races  that  we  are  a  part  of  (http://www.californiatriathlon.org/2014-­‐featured-­‐races.html).  Be  sure  to  RSVP,  as  you  will  be  get  up  to  date  information  including  Lodging,  Instructions,  and  Travels  if  they’re  available.

A  recap  of  the  first  quarter,  we  are  on  our  way  to  Tri  Events  #3.  We  have  had  80  Cal  Tri  participants  and  volunteers  with  the  prior  two  and  with  the  third  coming  this  June,  we  should  be  seeing  a  similar  turnout  in  our  home  race.

We  also  included  discounted  lodging  options  for  70.3  Silverman  and  Ironman  Arizona  –  provided  by  Marriot.  Hotels  around  the  area  of  the  event  vary  in  price  and  availability.  Some  hotels  are  upwards  to  $80  a  night  more  expensive  of  the  same  class.  Be  sure  to  take  advantage  of  this  option

We  already  have  30  RSVP’d  on  our  Facebook  event  page  for  Silverman,  Arizona,  and  Vineman.  We  will  be  using  Facebook  Events  for  unique  races.  If  you’re  looking  for  carpool  options,  a  hangout  as  a  group,  ideas,  questions,  or  maybe  you  want  to  organize  a  special  outing  –  it  is  the  perfect  place  to  do  it. If  you  have  any  questions  or  wish  to  be  part  of  the  Race  Team,  send  me  an  email  at  race@californiatriathlon.org.

2014 is the year of the Unicorn…

-Harrison Shao race@californiatriathlon.org

1

California Triathlon cycling & triathlon gear is available to order through June 1, 2014.

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

2

Orders arrive the week of July 1, 2014 and ship directly to you!

ORDER HERE

2014 California Triathlon Kits-Order by 6/1!

;

Lorem Ipsum Dolor

22

3

1

6/01/2014

6/08/2014

7/13/2014

7/27/2014

8/17/2014

8/23/2014

9/21/2014

10/05/2014

10/12/2014

10/26/2014

11/16/2014

Rock n Roll San Diego

LA Tri Series #3

Vineman 70.3

Goleta Beach Triathlon

Hansen Dam Triathlon

Santa Barbara Long Course

LA Triathlon

Rock n Roll San Jose

2014 Charity Club Challenge/BOD

Rock n Roll LA

Ironman Arizona

2014 FEATURED RACES

;

Lorem Ipsum Dolor

23

TRI EVENTS SERIES –

Registration Open

LOS ANGELES CHAMPIONSHIP & TRI EXPRESS TRIATHLON SERIES June 8th 2014 THE BONELLI OLYMPIC DISTANCE & 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

RnR San Diego

Tri Events #3

Epic Ride #3-Cloudburst Summit

Club Summit-Vineman 70.3

June 1

June 8

June 14

July 12

UPCOMING EVENTS & RACE DISCOUNTS

Check out our calendar for more information:

http://www.californiatriathlon.org/calendar.html

Ironman 70.3 Silverman Lodging

Courtyard Las Vegas Henderson/Green Valley for 119.00 USD per night. Last day to reserve is Sept 12, 2014.

http://tinyurl.com/lwfkh2n

Ironman Arizona Lodging Scottsdale Marriott Suites Old Town for 139 USD per night http://tinyurl.com/ot4hgx8

LA TRIATHLON registration will open in June.

Cost is TBD-New ITU course is approved

;

Lorem Ipsum Dolor

24

THE NUTRITION BLOCK

TASTY TIPS FOR THE GLUTEN FREE ATHLETE

If someone asked you about an endurance athlete’s diet, you might think a great deal of pasta and carbohydrates. You would be correct. As an endurance athlete, 50% of your diet should consist of carbohydrates.

Carbohydrates can contain an ingredient called gluten, which helps with elasticity and consistency. Endurance athletes that are gluten intolerant, gluten sensitive, or have celiac disease should be careful when selecting carbohydrates. They can suffer from inflammation after ingesting the peptide proteins contained in gluten. This swelling can damage the lining of the intestines by flattening the villi, which absorbs nutrients.

Gluten does not have nutritional value. However, endurance athletes should be cautious when revising their diet, as gluten-free foods can be deficient in some vitamins and minerals, such as B vitamins, fiber, iron, and calcium. It is important that they substitute foods with the proper nutrients to obtain these vital vitamins.

Athletes should try to stay away from barley, some oats, rye and wheat. These limitations should not prevent the athletes from consuming the desired 50% daily carbohydrates. There are numerous other tasty options, including amaranth, buckwheat, flax seed, millet, potatoes, rice, sorghum, sweet potatoes, tapioca and rice.

It is important to double check ingredients and make sure food has not been cross contaminated with gluten. Be aware - gluten is in soy sauce, salad dressings, and gravies, which can make it tricky to dine out. Make sure to request the gluten-free sauces! The majority of beers also contain gluten because it is made from grains that contain gluten protein. Don’t worry - like soy sauce, there are alternatives.

People who are not gluten intolerant do not need to avoid gluten in their diet, as long as they are getting a good amount of whole foods. The only upside would be reducing consumption of processed foods. Many people who go on a gluten-free diet may actually gain weight because some gluten-free products contain more calories.

Gluten free tips

During exercise, most gels, chews, and electrolyte drinks used for fuel normally do not contain gluten. However, some bars might. There are a lot of good recipes to make homemade bars with ease in your own kitchen. Use a food processor to mix your favorite ingredients, such as nuts, seeds, dried fruit, honey, peanut butter or almond butter, and coconut oil. Shape the mixture into bars, balls, or fun shapes. Refrigerate for a few hours until the bars seem solid and hard. These make great snacks to take on long bike rides like the California Triathlon Epic Rides!

-Monica Lee, Nutritionist

;

Lorem Ipsum Dolor

25

2014 BricNic Schedule

2014 BricNic Schedule! Please take a look at out BricNic schedule for the year! Each Wednesday of the month focuses on a different aspect, followed up by a social dinner! Come on out and join us! Please RSVP on the calendar

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

May 2014

For packages please use:

3016 Colorado Blvd. Pasadena, CA 91107

;

Lorem Ipsum Dolor

27

RACE COURSE INDEX

;

Lorem Ipsum Dolor

28

;

Lorem Ipsum Dolor

29

;

Lorem Ipsum Dolor

30