TCSD newsletter 0211

If you’ve been in this sport for long, you’veprobably seen it happen. An enthusiastic personshows up for his (or her) first ride with the localclub. He’s a bit intimidated by the lingo he over-hears, but that’s nothing compared to his anxi-ety about what to do and how to do it once theride gets underway. Beforelong he’s trail-ing behind,spooked by theinterplay ofbike wheels andfeeling as want-ed as an IRSagent in a SuperBowl pool.

Do you thinkthis guy will beback for anotherride next weekend?Not likely.

It’s unfortunate,but experiencedcyclists are oftenpretty tough on new-comers. It may beintentional because of

the risks that an unskilled bike-handler createsfor everyone, but more often it happens becausewe forget how much a novice cyclist doesn’tknow. If you think about it, riding a bike isn’tall that easy.

Gero McGuffin has thoughtabout it. She was 30 years oldbefore she climbed onto a bikethe first time, so she vividlyrecalls how intimidatingbeginning can be. Now a pol-ished cyclist and the wife ofcycling author Arnie Baker,M.D., Gero enjoys helpingnew riders get started in away that ensures they’llhave a great time andcome back for more.

Gero’s recommenda-tions can be used any-time we’re riding with anewcomer. If you’re abeginning rider, thesetips can help you havea more positive expe-rience as you learnthe sport.

Check for updates on the Club’s website.

TCSD Contacts 2Board Members 2Volunteer Committee 2

Weekly Workout Calendar 9New Members 10TCSD Conversation 11

Sponsor Spotlight 14Race Report: Avalon 50 15It’s the Law 18

INSIDE THIS ISSUE

2011FEBRUARY

continued on page 3

FEBRUARY CLUB MEETING

By Ed Pavelka of www.RoadBikeRider.com

TriNewsTRIATHLON CLUB OF SAN DIEGO

TheCrucial Ride1Make Sure the Newcomers Return for a Second Ride!

Come out for one of TCSD’s weekly group rides.

st

February 12thSaturday, 8:00 am

FEBRUARY DUATHLON

Location:Black Mountain

Distance: TBD

Refer to website for updates.

Triathlon Club of San DiegoP.O. Box 504366 San Diego, CA 92150-4366www.triclubsandiego.orgSend correspondence to the address above or contact president, Thomas Johnson.

Membership & Renewal$60/year, $45 military (w/activeID), $110 family (2 adults).Additional years available at discount.

Membership form available onlinewww.triclubsandiego.org/club/joinor fill out and mail application ifincluded in this newsletter.

TCSD e-listsSubscribe to the TCSD e-mailing lists by sending a blank email withyour name in the body to:[email protected]

Publisher & Design/ProductionSprague Design, Dean [email protected](858) 270-1605

EditorDawn [email protected]

Newsletter Articles and IdeasPlease send to Dean Sprague at [email protected] and/orDawn Copenhaver [email protected]

Contributing Writers Richard Duquette, Esq., BarbaraJarva, Ed Pavelka, Steve Tally, andCraig Zelent.

Newsletter Classifieds/AdsContact David McMahon [email protected]

Beginner Coaches Flo Hedwig [email protected] Koci [email protected] Rosenberg [email protected] Tally [email protected]

Bike Case Rentals Bob Rosen [email protected] (619) 668-0066

Bike Coach Andy Concors [email protected]

Club Store Manager Michelle Panik [email protected] (858) 733-0790

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Anne Fleming [email protected] (760) 470-3947Dawn Copenhaver [email protected] (619) 867-2784Karl Johnson

Race Series Points (Aqua, Du & Triathlon)

Ironman Coach(es) Mike Drury, Liam Thier [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor Dawn Copenhaver [email protected]

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

Open Water Safety Officer Dave Huff [email protected]

Public Relations Director Michelle Panik [email protected] (858) 733-0790

Race Director(s) Ann Kelly [email protected] Wrona [email protected]

Social Directors Lori Amonette [email protected] Kenny [email protected] Johnson [email protected] Merz [email protected]

Swim Director Mickey Murad [email protected]

Swim Director, Open Water

TCSD Cares Steve Tally [email protected]

Track Coach, UTC Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Track Coach, Winter Tom Piszkin [email protected]

Web Administrator(s) John Hill [email protected]

Buck Williamson [email protected]

President Thomas Johnson [email protected] (619) 987-8822

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Mike Plumb [email protected]

Sponsorship Director David McMahon [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

ARTICLES WANTED

Share Your Race Reports & Stories!Please send article and digital imagesto the Newsletter Publisher or Editor.Need by the 15th of the month forpublications/consideration.

Thanks for sharing! Send your “TCSD Spirit” images to [email protected] be considered for the club’s website and/or newsletter.

What is a TCSD Spirit image? Any TCSD branded item shown in a unique location, setting or way.

SHOW OFF YOUR TCSDSpirt!

Be GentleGero’s core advice is useful when helping any new rider: “Treat

them kindly, go slowly, and keep your expectations low. Give ityour best shot, and you will help a person become a cyclist for therest of their life.”

Now, here’s a digest of her specific tips.

■ Don’t project your own cycling goals. They are much differentfor an experienced rider compared to a new rider. Let the per-son evolve. If he’s interested only in casual cycling, lethim be. If he’s interested in fast recreational ridingor racing, encourage him – but explain the dangersof trying to advance too fast before developing afoundation of skills and fitness.

■ Take nothing for granted. Err on the side of proceed-ing too slowly and explaining too much. A new riderhas lots of knowledge gaps.

■ Watch your language. If you’re saying things like“upshift one cog” or “feather the brakes,” a newcomerisn’t going to understand and may be too embarrassedto admit it.

■ Be polite. Even if made in jest, negative actions or commentscan have a long-lasting impact.

■ Ask the person about his concerns. These could include fearof traffic, fear of being left behind, fear of riding close to oth-ers, fear of the saddle, and even fear of wearing form-fittingLycra clothing. Then work with the person to resolve the spe-cific worry.

■ Keep costs in perspective. Don’t make the person feel that hehas to spend a lot of money to be a cyclist. Explain, however,that some things are a smart investment. For instance, if he’sin the market for a new bike, it should be the best quality hecan afford. It should have a triple crankset for plenty of easygears if there are hills in the area. He should buy a good sad-dle, cycling shorts with a padded liner and a helmet.

■ Simplify the pedals. New cyclists are often afraid of toe clipsand straps or clipless pedals. It’s helpful to install platformpedals that don’t require any technique to enter or exit.

■ Check riding position. A newcomer will master pedaling andhandling faster if he’s in a good position. Make sure there is aslight bend in his knees at the bottom of the pedal circle andthat the handlebar is within an inch or so of saddle height. Toreally nail his position, use the guidelines in the RBR article,“How to Perfect Your Position and Technique.”

Now We’re Rolling■ Stay off the road. When helping a first-timer learn to ride, use

a big sports field or empty parking lot. Keep traffic out of theequation. Next, try park paths or quiet residential streets.

■ Ride as slow as the beginner. Don’t do anything to make himgo faster than his comfort level.

■ Watch his eyes. Remind a new cyclist that he’ll ride a smoother,straighter line if he looks 10 or more feet ahead rather thandirectly in front of the wheel.

■ Watch his grip. New riders are apt to be tense, locking theirarms and squeezing the bar with white knuckles. Explain theadvantages of flexed elbows and a secure but relaxed grip.

■ Take away a hand. After starting, stopping, and main-taining a straight

line, the next skillto work on is riding with one hand. This is important so

the person can signal or reach for his water bottle withoutswerving. Next, move on to shifting gears – how and when.

■ Keep it simple. Don’t overwhelm a newcomer with techniques.Let him get comfortable with the basics. As you see skill andconfidence increase, add something new to work on.

■ Stay back. If you ride behind the person he won’t feel like he’salways trying to catch up. Let him set the pace. Don’t ridebeside him until he feels confident in his basic riding ability.

■ Introduce drafting. Explain the advantages of riding behind awheel, but let the newcomer keep a gap of several feet untilhe’s ready to move in closer.

■ Take a real ride. For your first ride in regular conditions, plana course that has a fun place to stop at the halfway point. Itcould be a coffee shop or an ice cream parlor. This is a goodchance to relax, give pointers, answer questions and provideencouragement.

Make It Good for You, TooOne problem: Too many rides like the one just described can

take some of the fun out of cycling for you. Here is Gero’s advicefor how an experienced rider can get some training while ridingwith a newcomer. She saw her husband use these techniques whilehe was helping her get started. Don’t do these things during theinitial rides. Wait till the newcomer has basic skills but still lacksspeed.

The stronger rider can…■ Stay in the same gear throughout the ride, spinning on down-

hills to work on leg speed and pedaling forcefully on climbs to

WWW.TRICLUBSANDIEGO.ORG3

The Crucial First Ride, continued

continued on page 24

4

Afew scholars claim that lost ancient tablets and scrollssealed in clay pots described how messengers from the

clouds mingled among mortals and gave their knowledge thathumankind fashioned into the sport of triathlon. Others arguethat the grail of this mythical lore was a Gatorade bottle carryinga message inscribed with a Bic pen on the back of an envelope.These historians contend the original scribe tossed it in the seaat Fiesta Island. The last known whereabouts of the sacred docu-ment was most likely a yard sale in Pacific Beach. Some peopleeven claim the yard belonged to a guy named Bob. Despite thelack of verification with the original scripture, all versions of themythology of triathlon are similar.

Long ago, three emissaries from abovewere sort of bleacher bums, cheering on the eventson Earth and sometimesjumping into the gamewhen they got bored.They were Water, Circle,and Movement. Waterwas in charge of theliquid covering seven-ty per cent of theEarth, the rains, andlife-sustaining fluids. Circlerepresented life, its continuity with nobeginning and no end. An infinite number of circles formed asphere like the planet. Movement was inherent in all physicalthings, and if they didn’t physically move, time always did. Afterwatching the horrors of too many wars on Earth, the three emis-saries decided it was time to visit the mortals again.

“Let’s give them something equally from the three of us,”Water said.

“Like what?” Circle asked.“Let’s each spend a day with the mortals and see what we

learn. Then we’ll decide,” said Movement.They each packed a transition bag and touched down on

the ground. The next day, they met on a secluded beach.“A long time ago, I gave mortals the knowledge to build

boats, and they have done well with them,” Water said.“Some of them can also navigate the water without vessels,like seals, but others are in danger of sinking. I appeared asa man and gave them the knowledge of Neoprene. Now every-one can float.”

“I saw many humans sitting on their butts doingnothing,” Movement said. “I appeared as awoman and gave them the love of runningjust for the sake of moving.”

“Well, first of all, I couldn’t decidewhether I felt more like a manor a woman,” Circle said.“So I was both.Does that makeme bi? Nobodyasked, and I did-n’t tell. Being bi,I figured I’d give

them two of thesame thing, so I gave them a pair of circles inthe shape of wheels and a frame to hold them

together.” M o v e m e n t

looked at Circleaskance. “Whatwill they do

with that—tour France?”“Hmmph. Running for the sake of running. It’ll never catch on,”

Circle said.“It looks like we didn’t come up with anything in common. Wehave three separate endeavors. Rock, paper, scissors to decidewho goes first,” Water said.And so the order became Water, Circle, and Movement.

The three emissaries returned to their celestial bleachers andwatched the humans put together their newfound desire to com-bine their new skills. The mortals floundered, spun out, and gotplantar fasciatis, but they persevered. In 1974, a handful of soulsorganized an event on Fiesta Island that combined all threesports. That’s when the rumored note in a bottle was purportedly

tossed in the sea to mark the beginning of triathlon. After fourmore years, the celestial trio decided the sportneeded a new kick.

“There are some Navy guys in Hawaii who arepretty good,” Water said. “Let’s pay them a visitand instill in them some extra bravado to stepup the competition.”

Dressed in Bermuda shorts and Hawaiianshirts, Water, Circle, and Movement entered thebar where the group of men was quaffing beers.Using their other-worldly powers of suggestion,they pressed the men to wager who was thestrongest athlete—the swimmer, the bicyclist, orthe runner.

How far? the emissaries thought in unison by



of

The

TriathlonMythology

(The Mythology of Triathlon)

By Barbara Javor

6

FEBRUARY TCSD MEETINGS, CLINICS, RACES & RIDES

MondayFebruary 28th, 6:00pm

TRIATHLON 101 &BEGINNERS’ MEETING

Attention Beginners! The monthly talk is specificallydesigned to get you started in thesport of triathlon, and our goal isto de-mystify triathlon, andremove the ‘intimidation factor.’We will cover triathlon basicsfrom A to Z. All questions fairgame! NON-MEMBERS WELCOME!

Contact:Questions or comments can besent to beginner coaches Steve T.,Dean R., and/or Steve K. at [email protected]

Location:Moment Cycle Sportwww.momentcyclesport.com2816 Historic Decatur Rd. Ste 135San Diego, CA 92106(619) 523-BIKE (2453)

RACE 4: 3RD ANNUAL SAN DIEGOINDOOR TRIATHLONSERIES

SaturdayFebruary 5th, 8:00am

Location: Lawrence Family JCC4126 Executive DriveLa Jolla / San Diego, CA 92122

See website for complete details: http://xr.com/4khb

Entry Fee per event: $25.00Pre-Registration is required toassign wave start times.

Contact/Registration:[email protected]

SundayFebruary 13th

REAL BEGINNERS’ BIKE RIDE

ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS.

* all dates and events subject to change without notice.

The TCSD Real Beginners’ BikeRide takes place on the 56 bikepath and is a club ride whereNOBODY gets left behind. If youcan ride comfortably for at least60 minutes without stopping(total ride time 90 minutes) thenthis ride is for you. Please haveat least minimal cycling ability(can ride, shift, and corner yourbike adequately). Be ready for acouple of moderate climbs on thefirst half of the ride. Beginnersneed hills too!

We will have a brief bike talkat 8:30am, and be rolling by9am. Helmets are MANDATORY.We will help you change yourflats along the way, but pleasebe equipped with your own tubesto carry on the ride.

Contact:Gordon Clark and ’the Steve’s’ at [email protected]

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

ThursdayFebruary 3rd, 6:00pm

NEWBIE NETWORKINGMEETING

Curious about triathlon, want towork out, race, and have fun withthe Triathlon Club of San Diego,but are apprehensive because youdon’t know anyone yet: this isyour event!

This monthly (first Thursday of every month) gathering is specifically designed to introduceyou to the sport of triathlon andTCSD. NON-MEMBERS WELCOME!

Contact:Questions or comments can be sent to beginner coach Florian Hedwig,[email protected]

Location: Road Runner Soirts5553 Copley Dr. San Diego, CA 92111

Directions:http://tinyurl.com/4kdk28t

Make sure you check out or subscribe to Kashi’smonthly eNewsletter

www.kashi.com/newsletters

UPCOMING CLUB EVENTS

March 5thTCSD Duathlon-Carlsbad

March 19thTCSD Triathlon-Fiesta Island

April 9thTCSD Triathlon-Fiesta Island

April 23rd TCSD Duathlon-Pine Valley

May 14thTCSD Triathlon-Fiesta Island

May 19-22ndTour of CaliforniaMt. Baldy Cyclepalooza

7

8

Monday6:00 PM Group Run, 4-6 miles, all paces welcome. • Location: Movin Shoes, Encinitas.

5:30 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

5:30 PM Ocean Swim • Location: La Jolla Shores.

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, Group ride • Location: Moment Cycle Sports,

2816 Historic Decatur Rd Suite 135.

6:00 PM “Track” Workout in Carlsbad, Coached session • Location: Carlsbad Rail Trail,

meeting behind the Fish House Vera Cruz off Carlsbad Village Drive.

Wednesday5:30 PM Mountain Bike Ride (Advanced) • Location: Penasquitos Canyon Side Park (east pkg lot).

Contact: Dave Krosch, [email protected]

5:30 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

6:00 PM Bike Workout in Coronado - Group ride • Location: Starting at Holland’s Bicycles.

6:00 PM Bike Workout in Cental San Diego, Coached session • Location(s): varies,

Contact: Andy Concors, details at www.bikecoachandy.blogspot.com

6:00 PM Track Workout • Location: UCSD track • Contact: Tom Piszkin, [email protected]

7:30 PM Pool Swim (long course) in La Jolla/UTC • Location: JCC, 4126 Executive Dr.

Thursday6:00 AM Bike Workout in Solana Beach, 27 miles, all levels. • Location: Front of B&L Bikes.

6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sports.

Friday6:45 AM Ocean Swim in Solana Beach, in the water at 7am. • Location: at Fletcher Cove

(I-5, to Lomas Santa Fe west)

6:00 PM Ocean Swim • Location: La Jolla Cove.

Saturday8:00 AM Bike Workout in Del Mar, Group ride - all levels welcome. • Location: Meet at Starbucks

(Hwy 101 & 15th st.)

Sunday7:30 AM Penasquitos Trail Run • Contact: Mark Kenny for more information (760) 271-2003

7:45 AM Swim (starts at 8 sharp) and run follows towards Torrey Pines Park • Location: Meet at

Powerhouse Park in Del Mar.

8:30 AM REAL Beginners Bike Ride - Once a month (see following page for date & complete details)

TCSD OFFICIAL WEEKLY WORKOUT CALENDAR

Refer to the Club’s website for additional workouts.


LYNN SCOZZARIMember since: 2007

Age group: F50-54

Status: Married.

Occupation: Weight Watchers leader.

When not training, I enjoy: Hangingout with my family two dogs andthree cats, reading, hiking andworking.

Favorite Local Restaurant: Casual –Rubio’s Fresh Mexican Grill.

Before I Became a Triathlete, I was:A yogini, gym rat and walker. Stilla mom and wife.

Favorite Thing(s) About TCSD: Somany resources for just about anything swim, bike, run related.Great responses anytime I have aquestion about anything.

Favorite Segment (swim, bike orrun): Uh, probably the run.

Favorite Event/Tri: Desert Triathlonhas a special place in my heart –it was my first.

PR/Best Race: My very first sprint atthe Desert Triathlon in La Quinta.I had no idea how I’d feel or if Iwas prepared enough. I had night-mare visions of having to be takenout of the water and leaving in anambulance. The unknown was justvery scary. Being able to do allthree of the disciplines was agreat accomplishment for me.

Pre/Post event ritual: Love the bodymarking, watching the sun rise, allthe hushed anticipation before atriathlon. Afterwards, cheeringothers on to the finish and meet-ing up with friends to comparenotes.


MEMBER PROFILE

Most embarrassing or disastrousmoment: So far… can’t think ofanything.

My Equipment:Wetsuit: Blue Seventy Bike: KestrelRunning Shoes: Adidas

Equipment Wish List: The “perfect”shoe, one that makes me feel likeI have wings on my ankles. Theperfect wetsuit that has me cut-ting through the water leaving awake. It’s not the equipment, it’sthe person using it. But one canalways dream..

Can’t Race Without: My Rx sunglass-es, comfortable sports top andhat.

Best Advice: Stay in the moment oneach leg, ie: when you’re swim-ming, just swim; when in transi-tion just think of the steps youneed to take at that moment,when cycling, just be with yourride, don’t second guess your swimor think about the run, and ofcourse, when running, stay withyour breath and take it a step at atime. Before you know it you’vehit the finish line and the tri is amemory and one for the logs.

10

continued page 11

Who: Presented by Brad DeVaney & Tim Lane,Designers for Quintana Roo and LitespeedBicycles.

When: Thursday, February 24th, 5:45 pm withrefreshments & food. Presentation at 6:15 pmWhere: Road Runner Sports, 5553 Copley Drive,San Diego CA 92111

Free - adj . not costing or charging anything,unimpeded in motion or movement; providedwithout, or not subject to, a charge or payment.

Speed – n. maximum, or optimum rate ofmotion.

Free Speed – n. the capture of speed with noextra energy expended for the purpose of goingfaster on the bike. Determined by a combinationof a bike’s geometry and aerodynamics, coupledwith athlete body position. Whether by improv-ing/altering geometry and or aerodynamics-body position, bike set up with review of athleteand gear. This is exemplified in all of QuintanaRoo’s triathlon bikes.

Quintana Roo is pleased to present designersand fit specialists, Brad DeVaney & Tim Lane,exclusively to the San Diego Triathlon Club withtheir insights to improve triathlon and cyclingperformance.

This is your chance to implement proventechniques in your riding style and bike set upduring the preseason for a successful racing sea-son in 2011 and beyond.

Topics of discussion will include:n Bike Design: How steep is too steep?

n Position: Different Fits for Different Athletes

n Gadgets or Technology: Only invest in speed

n Simple Fit: “Tricks and Tips” to Capture FreeSpeed

n Simple Bike Setup: Tips for Free Speed

n Bike maintenance and travel precautions

For more information, contact Chris Brown [email protected]

About Brad: QR’s award-winning designer, BradDeVaney, began a career in bicycle design andfabrication in 1990 at Litespeed. From LanceArmstrong’s Litespeed Blade, which he rode tomultiple individual time trial victories, to QR’sCD0.1 triathlon bike which media has called “…a bike I consider one of the most innovative inthe last decade from any brand,” Brad hasdesigned bikes and fitted athletes of all shapes,sizes, and abilities.

About Tim: Tim has developed, designed andengineered some of the world’s most advancedbicycle frames and components for all bicyclemarket segments, including flagship aerodynam-ic road and time trial racing bikes. Tim’s mostrecent assignments have been with Felt Bicyclesin which he led the development of their DA andAR bikes. Quintana Roo hired Tim in October of2010.

“FREE SPEED”A CLINIC EXCLUSIVELY FOR THE TRIATHLON CLUB OF SAN DIEGO

WELCOMENEW TCSD MEMBERSBrian Allen

Matthew Amargo

Adriana Amon

Ken Aparri

Don Bambico

Frank Barone

Eric Beam

Xanthe Belsky

John Bias, II

Jeremy Bjork

Jason Borgmann

Robert Cantrell

David Casterton

Brendan Castile

Presented by

MEMBER PROFILE, CONT


Craig: Renee, what was yourathletic background before yougot into triathlon?

Renee: Well, let’s just say I wasnot very athletic by the time Igot to High School. Sophomoreyear, a good friend talked meinto going out for Cross Country.Since I didn’t really know whatit was, I agreed to go along withher. She quit after three weeks tobecome manager but I’ve beenrunning ever since. Since I didn’thave a car until I was 20 I alsodid my cross training by riding mythree speed the whole three milesto my job as a lifeguard at thetown pool.

Craig: Renee, please give us a brief chronologyof your multi-sport career.

Renee: My first multi-sport race was sometimein the early nineties where the bike portion wasin the carpool lane on the I-15. I had a hybridstyle mountain bike and had never worn cyclingshoes in my life, so I just used my runningshoes the whole race. I went to the pre race talkand was so impressed that several of the proswere there speaking. I had terrible calf crampsfrom biking in my running shoes but had a greattime. I did a few other duathlons at CampPendleton before I was brave enough to tryadding swimming. My first triathlon was inHuntington Beach in 1997 and if I had knownHB was famous for surfing, not swimming Ithink I would have chosen another race. I wasso scared of the waves I don’t think I put myhead in the water the entire swim. I didn’t giveup but I chose Mission Bay for my next race sothere would be no chance of big surf. I didn’t doany multisport races again until Kai was aboutnine months old. I had heard of the San DiegoTriathlon Challenge and had always wanted torace it. Since I had never done such a longevent I started searching for resources to train

andsomehow stumbled on TCSD near the end of2002 and did my first club race in January 2003.From that point on I was really hooked andloved the energy of the club. I registered for theTriathlon Challenge in 2003 and trained usingyour training plan as much as I could. I had tomodify it because I was pushing the double jog-ger and towing the trailer for a lot of workouts.Just one month before the race the kids exceed-ed my towing capacity so I had to retire thetrailer and rework the training schedule. Sincethen I’ve mixed it up a lot. We usually do a relayfor the Triathlon Challenge and I have done theCA 70.3, Lake Stevens 70.3 and Wildflower LongCourse for distance events. I’ve even done acouple of Xterra events and one of my few podi-um finishes was the short course at XterraTemecula a few years back. My favorite clubevent was Nicos and Flo’s “King of theMountains” where we ran all five peaks inMission Trails. The club aquathlons are a closesecond. I also like to throw in the occasionalmarathon or half whenever I can.

Craig: How did you meet one another?

Gino: Renee and I met in Seattle in 1992 when

TCSD CONVERSATION WITH: Renee and Gino Cinco I recently had a great time talking triathlon with Renee and GinoCinco. Over the years they both have done a lot for the Tri Club andour community. I am certain you will enjoy their story andsense of humor.



NEW MEMBERS, cont.

Paul Chintawat

Herb Cunitz

Jennifer Dalton

Kelli De La Torre

Jarmusch Dean

Melanie DeJean

Laura Dennis

Paola DePaso

Craig Durham

Kevin Dusi

Jonathan Leo Fields

Christopher Fisher

Carrie Fitzgerald

Carmelita Fleming

Robert Frye

Michael Gallo

Randall Gannon

Glen Hansen

Nolan Hansen

Jeremy Hersch

Granger Hodgson

Don Hou

Erica Hou

Jordan Houri

Stan Idecker

Bryan Irby

David Isaac

Janus Javier

Isabella Jolly-Gomez

Gary Kanaby

Kenneth Karl

Timm Keeley

Frances Kim

Jesse Kimball

Eric Koehler

Cindy LaTerra

Penny Lee

Lee Ann Leigh

William Leigh

James Lewis

Ernest MacManus

By Craig Zelent

The Cinco family, Gino, Renee, Maiya and Kai.

we were both working as traveling physical ther-apists. The company that contracted us gave hermy number so she could have someone to calland ask questions before she came out. Shecalled and we arranged to meet up the week shearrived to start work. She had an image of a tallblonde SoCal surfer dude from our phone con-versations so she was a little surprised when wemet to find out that I was actually a “verticalc h a l l e nge d ”Filipino witha “SouthernC a l i f o r n i a ”accent.

Renee: Webecame friendsright away.One of the firstthings we didtogether was a30 mile bikeride inSnoqualmie, theTour de Peaks.We had juststarted dating atthe end of Gino’sassignment whenhe took off toAlaska for the next job. Once I finished inSeattle I flew up to Alaska to join him to hikethe Mendenhall Glacier. From there traveling PTtook us to all kinds of adventures including ski-ing the Rockies, snorkeling the Florida Keys,mountain biking in the Bay area and Arizona,camping in New England, hiking the desert trailsof Arizona and of course surfing in beautiful SanDiego.

Gino: We also got married in Renee’s home stateof Connecticut along the way in 1994. Since ourwedding was mid October we’ve celebrated morethan one anniversary volunteering in Kona.

Craig: Gino, what sports did you do prior totriathlon?

Gino: I started wrestling in Middle School andkept wrestling through high school and college.We did a lot of running in wrestling to makeweight so I started competing in Track in HighSchool running short distances.

Renee: Gino doesn’t like to brag but he was anexcellent wrestler in high school and college. Hecompeted at the Olympic Trials for wrestling in1980.

Gino: Yes, but that was the year USA boycottedthe Olympics and I got my ass kicked in thoseTrials… picture a dog shaking a rag doll fromside to side… that was me getting my ass

kicked!

Craig: Gino, what are some ofthe triathlons you have racedin?

Gino: My first triathlon waswith Renee at HuntingtonBeach in 1997. I actually gotthrough the surf OK but hadsigned up on a dare just twoweeks before so I wasn’t veryprepared for the bike andrun. I can remember beingpassed on the run by a 60year old man who said“Great job, kid, looking

good” as he shuffled by me. That was almost asbad as Sister Maddona, a 73 year old Nun, try-ing to pass me on the run of a 70.3. I wouldhave tripped her, but God told me not to! I’vedone the bike leg of the Triathlon Challenge sev-eral times as part of our relay. I did LakeStevens 70.3 the year after Renee did. We havea rule in our house - we have to alternate train-ing for long distance courses otherwise wewon’t have time for work and family too.

12

TCSD Conversation, continued

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Craig: You have beenvery gracious andhosted a few of themonthly TCSD meet-ings at your SorrentoValley location.What are some ofthe reasons a cus-tomer would go tothat location?

Gino: The name ofour SorrentoValley office isFunctionSmart -the Athlete’sWellness Group. Thatlocation offers a wide variety of services inaddition to our University City Physical Therapyservices. Our own Sports Wellness programsinclude the Computrainer Multirider Program,Video Running Analysis, strength and condition-ing classes with our Suspension Strap system,and of course ART® (Active Release Techniques).

Renee: We also have acupuncture at that loca-tion with TCSD’s Hadar Elbaz and chiropracticcare with Dr. Michael Rintala. We selected bothof those providers to work with because they arereally good at what they do and share our visionof providing the highest quality care to ath-

letes. By the time this goes to press we’ll alsohave a massage therapist and

will soon offerVO2 Max andL a c t a t eThreshold test-ing.

Gino: We movedto that locationwith TCSD in mindand designed thelayout not only forthe gym space butso that it could eas-ily be set up for clubmeetings withouthaving to move a

lot of equipment. When we looked at spaces oneof our main requirements was to be able to haveenough space to host club meetings.

Craig: You have another location on GovernorDrive. What types of care could someone expectat that location?

Renee: The University City Physical Therapyclinic on Governor Drive is our original locationand it’s much smaller than FunctionSmart. Rightnow I practice just at Governor Drive and myspecialties are pelvic floor PT and pediatrics



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COACHING & FITNESS

continued page 14

The Cinco family with Chrissie Wellington at a TCSD club meeting.

14

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How did this madness begin? Innocentlyenough it seems. I was out on a trail run frommy home in Ramona, and thinking of myapproaching 50th birthday in January. Now, totriathletes these big milestone birthdays are nota reason to despair, but rather one to cele-brate as we ‘age-up’ to a new age groupthat is (hopefully, but not always) popu-lated with slightly older and slower com-petition. This was especially true for mylocal 45–49 age group, which hadbecome somewhat of a murderer’s rowof fast guys in the pastcouple of years.Still, after 11 yearsof triathlons, I feltlike I needed to dosomething beyondjust aging up to com-memorate the event.Something I hadn’tdone before.Something appropriatebut at the same timechallenging and lifeaffirming. You know…something stupid. Thena conversation I hadsome weeks before withTCSD members and Ultra-marathoners Judy andGary Richwine flashed into memory. Because Ilike trail running so much, they had suggested Igive an Ultra-marathon a try. They further men-tioned that there was a 50 mile Ultra in Catalinain January! I politely agreed it might be fun totry such a thing; Someday. I had completed theCatalina Marathon a few years back, and afterremembering how painful the (mere) 26.2 milesof trails and hills was, I couldn’t imagine goingfor 24 more miles of the same. Somehow, thepassage of a few weeks of time and the symbol-ic appropriateness of the thing all came togeth-er to power a very dim light bulb that appearedabove my head in the middle of that fateful run.Looking like one of those people in theMicrosoft “Windows 7 was my idea” commer-cials, I looked up and thought: “Hey! I shouldrun 50 miles for my 50th birthday!”

Such idiocy requires good company. Youwould think that finding people foolish enoughto join such a venture would be difficult.Luckily, I belong to the Triathlon Club of SanDiego. An organization filled with individuals

who feel that 10 to 15 hours of physicalactivity, in often inclement

weather or searingheat, is a GREAT way to

spend a day. After men-tioning my plan to a few

members, I had peopleemailing me to ask if they

could join the fun. Ask mindyou. Like I was doing them a

favor to allow them to suffer withme. In this way, we quickly accu-mulated a core of fun lovers forwhat was dubbed the “50-for-50”group. Team 50-for-50 ultimatelyincluded club members DianaBlack, Sara Stubbs, Jon Davis,and also Ultra veteran StephenKirby who helped guide us inour training. Although unableto race due to injuries or con-

flicts with other competitions, TCSD’rsBrian Wrona, ‘Doc’ John Martinez, the

‘other’ Brian Long, and Tracy Cohen-Peranteaualso were charter members and helped with sup-port, advice, and general cheering.

So, let’s skip all the boring training miles, andmove on to the race! The ferry trip over wasfilled with good omens. Crystal clear weather,and half way across the channel from DanaPoint, we came across a pod of dolphins thatspanned the horizon. The good crew of theCatalina Express slowed to allow us a good 15minutes of dolphin ogling. We arrived in time tostill spend a good part of the day wandering thestreets of Avalon. The incoming Santa Anna andthe beautiful weather it brought would normal-ly have been a cause to celebrate during aJanuary trip to Catalina. But every warm breezeto us was a harbinger of more difficult race con-ditions. Was kind of hoping for weather in the50’s and a delightful mist! Oh well!

RACE REPORT: Avalon Benefit 50 Mile RunTCSD Team 50-for-50… a Tale of Fiction


By Steve Tally

Steve’s finisher photo and metal.

16


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NUTRITION

RACE REPORT: Avalon 50, continued

Clothing with a purpose

That evening, we checked in, picked up bibsand shirts, dropped off our ‘special needs’ bags,and attended a course talk in the evening. Thecourse was an out and back partial loop thatwould see us climb and descend back to sealevel four times for a total of 7,376 feet ofclimbing. This race is no Johnny-come-lately. Inits 30th year, this is one of the Grand-daddyUltras out there. As I heard mentioned, this wasan Ultra-marathon

before they were calledUltra-marathons. It is a benefit run with moneygoing to a variety of charities, including AvalonHospital, Avalon High School Scholarships, theCatalina Island Conservancy, the Bill PutnamHealth Care Fund and other local organizations.

At the course talk, they mentioned that thisrace exceeded all attendance expectations,going from a previous high of 190 participantsin 2010, to the 290 registered for 2011. To Ultrarunners, this seemed like a huge crowd, and afew seemed to be a bit claustrophobic with allthose other people around. To triathletes usedto squeezing into a fenced transition area withthousands of other competitors, or marathonersused to joining 20,000 other brave souls atmost current marathons, it seemed beautifullytiny and intimate. After sampling a bit of localcheer with a view of Avalon Harbor, 50-for-50retired for a hopefully good night sleep.

Race start was 5am We gathered up at thestart and got ready. The atmosphere was prettycasual. We all milled around the general startline. At some point, someone said “go” and weall started our slow run up the streets and into

the foothills. The first 90 minutes of the racetook place in darkness, so headlamps wererequired lending a sort of firefly effect to thewhole proceedings. The first 5 miles were verychatty, as everyone except the true racers (whoran off like they had been shot with a tazer)started up the initial hills with a slow warmupjog. The course officials had thrown glow sticksalong the ground to follow, and there were vol-unteers to make sure no one took a wrong turnin the dark and ended up running back to town.The first 6 miles featured 1,600 feet of climb-ing. The sky was so clear that by the time wereached the ridges overlooking Avalon and themainland we could see individual high-risesalong the Orange County coast, and the nightlights of the coastal cities were perfectly clear.The sun had begun to paint the horizon by thetime we finished up to the main fire roadsalong the mountain top.

The group had broken up during the firstclimb, and I was running with Jon Davisthrough the first sections. Jon had trained

pretty well for the race and was ready to real-ly perform in his first 50, so sticking with himfor the first few sections gave me a kind of

booster into the race. In races like this, youhave opportunities to get to know other com-petitors, especially during the uphills, which are‘power-walked’ when possible. Jon and I foundourselves talking to a smiling older gentlemannamed Bob. Bob was in matching running shortsand gators; both sporting bright orange flames(he also fooled us into looking when he said hehad a matching tie). He seemed very comfort-able out there and obviously knew how to pacehis race. I asked him how many times he haddone this race, and he replied “this is number23.” I ran with Bob many different timesthroughout the day, and even drew impressedlooks at one aid station when I told a volunteerthat, between us, Bob and I had done the racea combined 24 times. No need for anyone toknow that Bob carried most of the weight inthat statistic. Jon and I caught up with the oth-ers in 50-for-50 over the next 5 miles, and part-ed ways at the mile 12 aid station. By thispoint, Jon was doing NASCAR pit stops, while Iwas chatting, browsing the food section, andbasically loitering. So nice to not berunning for a competi-

Team 50-for-50 members Diana, Steve, Sara, and Jon, and

Stephen (missing in action from this photo).


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tive time! What freedom!

Sara, Diana, Stephen and I ran the stunning-ly scenic descent into ”Little Harbor” together,and arrived at the mile 19 aid station. This wasthe first of two times we would see our specialneeds bags, as we would pass through this aidstation again going the other direction at mile33. This being my first Ultra, and knowing I did-n’t actually have to CARRY the thing, I had a bitof everything in there. Extra shorts, socks,shorts, shoes, first aid stuff, and food rangingfrom Clif bars to peanut butter and bananasandwiches and a cheeseburger from the previ-ous evening (it was the best tasting thing inthere). We spent a bit getting settled in andeating (next aid station was 7 miles and on theother side of a mountain), and took off as wewere ready. I was the third to leave of ourgroup, with Diana still doing yoga head standswhen I finally got going. I am not kidding. Iheaded out to the four mile ascent feeling good,and running alone for the first time all day.When I packed for this race, I assumed I wouldbe alone quite a bit and so brought things alongalmost like I was killing hours on a long planeflight. This included lots of music on my mp3sunglasses. I know it’s a race, but it was moun-tain trails, and we had seen one vehicle all day.So I settled into a long gradual uphill jog hap-pily listening to Heaven and Hell by BlackSabbath… and almost got hit from behind by asupport truck as I ran up the middle of the fire

road. Whoops. Music put away for now. Luckilythey were only doing 5 mph and are used tobrainless yahoos on the course. Were quiteamused actually. I caught up with Sara shortlyafter my near-death experience, and we randown to the 25 mile aid station together at“Two Harbors” on the Isthmus in a time of 4:45for the first 25 miles. Sara and I regrouped therewith Stephen, and the three of us set off backtoward the finish. I knew at this point I neededto keep the nutrient going, so in addition to my3 times per hour feedings of gels, I had someaid station solids. Perhaps a bit too much. Hit alow point on the uphill from 30 to 34 and didn’t feel too well for a bit. Our veteranStephen said the low would pass, and I wouldfeel great after all the food settled and theenergy came up. He was very right!Unfortunately, Sara was not feeling very wellstarting at about the turnaround, but deter-mined to finish the race. We decided to all staytogether and get everyone to the finish, andenjoy good company. This was good for me,because I had felt really good at the turn-around, and it was tempting to throw all my ear-lier caution out the window and go for it on thesecond half. But even though this was my firstUltra, I have raced enough to know this feelingis a lie. It’s the body’s way of fooling the mindinto stopping the abuse. The good feelingtempts you to go out too fast on the secondhalf so you bonk and the body can then can get


18

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Richard Duquette, Bicycle InjuryLawyerContact: Richard L. [email protected](760) 730-0500 or (800) 464-4123www.911law.comDiscount: Refer to TCSD MemberDiscount web page.

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Many bicycle injury cases are bestsuited for small claims court becauseit’s uneconomical to hire a lawyer. Ifyour case has a value of under$7,500.00, you may be better off fil-ing a claim in small claims courtbecause there isn’t a deduction forattorney’s fees from your recovery,since lawyers cannot represent you insmall claims court.

In recent years, the insuranceindustry pre-trial settlement offers havedropped significantly. This has forced lawyers tobe very selective as to which cases they take.Should a case go into litigation, it is oftenuneconomical to take a case. As sad as itsounds, the insurance companies have pricedlawyers out of serving clients; and making a rea-sonable fee. Reduced settlement offer amountslimit the lawyer’s motivation to get involved.

Another reason to file in small claims court isthe speed of a decision. A judgment in smallclaims court can be had in less than 90 days inthe most courts; where a lawsuit in SuperiorCourt can take up to a year. This is becausepaper “discovery” is restricted, which also keepscosts down. Discovery is written litigation

requests between the parties and can be verytime consuming.

Moreover, the cost to sue in small claimscourt is under $100.00, whereas it is about$355.00 in Superior Court. You can pick up theforms to file and all the instructions on how todo it yourself at the court clerk’s office.Following is a link to the California Courts SmallClaims Self-Help Center. (Check your local courtfor the updated forms and instructions.)http://tiny.cc/0mymf

A backup reference guide to small claimscourt can be found at most law libraries orordered online. It is called “Everybody’s Guide toSmall Claims Court in California” published byNolo Press of Berkley California. Compare that

IT’S THE LAW: Litigating A Bicycle Injury or Property Damage Casein Small Claims Court

By Richard Duquette, Esq.


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self help book to another fine Nolo Press bookcalled “Win Your Lawsuit”, for those who wantto sue up to $25,000.00, written by JudgeRoderick Duncan. He walks you through repre-senting yourself in California Superior Court(not the small claims division).

As for your applicable statute of limitations,consult with a lawyer. Many (not all) Californiapersonal injury claims must be filed in courtwithin two years of the date of injury per Codeof Civil Procedure (CCP) Section 335. A claim forproperty damages is a year longer or three yearsper CCP 338. Warning: There are special timeframes to file a claim if you are suing a publicentity, like a City, County or State. Normally, aclaim must be promptly filed within 6 months ofan injury, and then followed up by a lawsuit.See Government Code section 910 et. Seq.

As for proof in court, normally you must provethe defendant (bad guy) was (1) Negligent, (2)and caused the (3) injury or damages. Reviewthe California Civil Jury Instructions (CACI) forthe exact law.

As for damages, you are looking for economic(damaged property, past and future medicalbills, lost wages) and non-economic-which isoften called pain and suffering. I’ve written abrief article on how to prove non-economicdamages called “Calculating Pain and Suffering”.Go here to read it http://tiny.cc/72bv4.

Once you have obtained a judgment of$500.00 or more in an auto case, one of myfavorite methods of collection is to file a

“Certificate of Facts regarding UnsatisfiedJudgment” (DMV form DL 30).http://tiny.cc/w69vb. Ask the court clerk toprovide a certified copy of the “Notice of Entryof Judgment” and make sure that the box ischecked that says “This judgment result from amotor vehicle accident”. Then mail both theDL30 (signed by the creditor and the courtclerk), a certified copy of the Judgment, and$20.00 made payable to the DMV to:

Department of Motor VehicleAttn: Civil Judgment UnitP.O. Box 942884 Sacramento, CA 94284-0884

The effect of notifying the DMV will be tocause the defendant to either pay the judgmentor lose his privilege to drive in California(should a defendant get caught driving on asuspended license, he can be jailed and fined).If the defendant requests a “Trial de Novo”,then consult a lawyer or at a minimum the SanDiego small claims advisor (858) 634-1777 asyou start anew- and lawyers can now partici-pate- unlike small claims court

Once you decide to litigate in small claimscourt, beware that it has a preclusive effect. Inessence, this means that specific issues of thecase as a whole can not be resurrected in a lateraction. Public policy and fairness require finali-ty, with limited exceptions. (See Pitzen v.Superior court (2004) 120 Cal.App. 41374; andCalifornia Code of Civil Procedure section


WELLNESS

20

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SPONSORS OF TCSDRACE REPORT: Avalon 50,continued

a nice ride back to the start line in a vehiclestaffed by friendly people in the health servicesindustry. Get back seductress! After an unevent-ful, but stunningly beautiful run back to themile 33 aid station and our bags, we refueledand were ready to go. The aid station vol-unteers were excep-tional. They wouldtake your pack offyour back, refill itwith water, dunkyour head, feed you,put ice in your shorts(or sports bras) andanything else wederanged runnersneeded.

One of the mostincredible experiences of the day occurred as wecruised through a valley along a rare flat sectionbetween miles 35 and 40. We came around thecorner to find one of the Buffalos CatalinaIsland is so famous for rolling in the grass nextto the road we were on (they are Bison actual-ly, but everyone calls them Buffalos so save youremail). He jumped to his feet and faced theroad. It seemed quite dangerous, so we allowedSara to go first. Actuallyshe just kept walking. Hestarted bouncing up anddown, bucking, huffingand puffing, and lettingus know we were screwingup a perfectly goodSaturday afternoongrass-roll for him. Sarawisely retreated, andafter a minute or so theBuffalo ran down theroad and crossed overinto the trees on the other side.Phew! What we had not realized is that the1,500 pound scamp had gone down the road tohide behind a tree and ambush us again. Againthe group retreated. By this time other runnerswere backing up, and the buffalo was soundinglike a locomotive (think Bugs Bunny cartoon).Finally, one brave and I am sure dehydrated soulsaid “ya just yell at ‘em and make yourself lookbig. Ah git charged by bears all the time!”Where and when he was charged by bears no one

questioned, but we were perfectly happy to lethim run yelling at an angry and territorial 1.5tons of buffalo for us. It was touch and go for amoment, and I thought I actually saw the buf-falo contemplate creating an Ultra-marathoner

‘snow angel’ by squashingthe guy into the fire road,but it did finally turn andrun huffing and puffinginto the trees. Okeydokey! Enough hangingout with the locals. Onwith the race!

At mile 39, halfwayup the final almost 10mile climb out of the

valley, was the most interesting aidstation of the day. This was the famous

Eagle’s Nest aid station. Paraphrasing the coursetalk the night before: “these dudes load up thetruck with god-knows-what and drive up therethe night before and spend the night raising allsorts of hell. By the time you get there theymight be a bit punchy. You will hear the blaringBlue Grass music long before you get to the sta-tion” (we did). I thought I heard ‘dueling ban-jos’ playing while he spoke, but it was probablymy imagination. Anyway, these guys offer every-

thing from Buffalo burgers(yes please), to pickled eggs(no thanks), to Red Bull (yesagain!). A horse trough waskept filled with cut off gallonplastic bottles as scoops todunk your head. The volun-teers were energetic and noteven a little bit scary. It wasdisappointing that we appar-ently missed the dance contestthat took place earlier.

Leaving Eagles Nest, we wereheaded into the final stretch. 11 miles to go!50-for-50 pushed on using a run-walk strategyto get everyone home. This consisted of findingsmarkers to use as goals, and sounded somethinglike “run to the big tree,” or “run to the puddleby the road.” It’s an amazingly effective strate-gy to keep going when your mind and body wantto stop. We crested the rise for the final longdescent around mile 45, and at this point we


Sara holds off an angry Buffalo.

Steve and Sara overlooking Little Harbor.

See what my clients have to say*…

As a graduate of the prestigious Gerry Spence, Esq. Trial Lawyer College

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*These testimonials do not guarantee you will win your case

Fifteen years ago, I settled directly with the insurance company and thought Ihad done OK. My recent accident was more serious (broken bones anddestroyed bike). I contact[ed] Richard Duquette. He thoroughly explainedthe process. Things played out as he described and I was compensated verywell by the insurance company. If you have an accident, don't try to handleit yourself - call Richard and he will be very helpful,

…You probably know about my car/bike accident last year. and how severe myspine injury was. I got a great settlement due to having a good lawyer.If you need legal advice from an attorney who knows what it means to have acycling injury and who successfully worked for so many cyclists, then feelfree to contact Richard Duquette.. - Leonard M.

Look for my booth (and me racing) at the Koz series Triathlons, Carlsbad Triathlon, Encinitas Sports Festival, Fiesta Island Time Trial and more! Be sure to stop by my booth for a free analysis of your insurance policies.

I’ve been a member and proud sponsor of TCSD

for over 20 years. I race, I ride and I know

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I’ve been helping San Diego athletes since 1983.

- Jim S.

1992 Overall Sustaining Member

(Largest Civil Settlement)North San Diego Co. Bar Association

1998, 2007 Nominated for

Outstanding Trial Lawyer Award, San Diego

Consumer Attorneys

What will we do for you? Personal Service

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Hire an Investigator to Preserve Witness Statements

Prepare a Professional Settlement Package

Take Your Case to Trial If Necessary

It’s my passion!Representing Bicyclists is not just my job…

- Mike B. (decorated Police Officer and Soldier)

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NEW MEMBERS, cont.

Thomas Malone

Chelsea Mandeville

Rob Mendizabal

Katherine Merrick

Jacquelyn Molino

Christopher Mooers

Melinda Morrell

Ronald Nau

Julia O’Brien

Antonio Ocariz

Sheila O’Connor

Justin Palmer

Beth Peckham

Stephen Platt

Adam Prem

Jill Prichard

Mary Ratzlaff

Stephanie Regan

Ernest Remillard

Claire Remillard

John Rister

Jene Shaw

Michael Short

John Silva

Marisa Smith

David Steele

Whitney Strain

Ryan Tebbe

Jessica Tomasek

Jared Tomasek

Celin Tompkins

Connor Torre

Eric Vogel

Kate Walker

Kurt Wannebo

Douglas Winter

Stephen Wolff

Medy wundrow

Bryan Zimdahl

both of which are very different from our SportsMedicine programs. I love having the opportuni-ty to work with kids and their families. We alsohave another pelvic floor specialist at thatoffice, Dr. Linnette Clark, PT, PhD. Chris Hebeler,DPT, CSCS also sees patients at that office andat FunctionSmart.Chris is also a certifiedART provider andloves working withathletes.

Craig: Gino, what isART® and how didyour journey leadyou to get involvedwith ART?

Gino: ART standsfor Active ReleaseTechniques. Thistechnique wasstarted by Dr.Michael Leahy, DCfrom ColoradoSprings. He hascompleted 42Ironman events so hereally knows firsthand the injuries enduranceathletes experience. In the mid 90’s Dr. Leahywas being treated at UCSD for cancer. While hewas in San Diego, he worked with the thera-pists at UCSD’s outpatient clinics to teach histechniques. Renee and I were both working atthe clinics at that time so we both got to learndirectly from Dr. Leahy. The techniques reallyworked for me so I continued my training andprogressed through all the advanced certifica-tion and biomechanics to become an instructor.The treatment techniques are based on knowl-edge of biomechanics and anatomy, are highlyspecific for each structure and really effective.It’s been great to add these techniques to mypractice because I’m able to get results faster.Most of triathlon injuries are a combination ofoveruse, muscle strain and poor mechanics andART techniques are effective for all of thoseproblems.

Craig: Can you tell us about some of your mostinteresting patients?

Gino: I’ve been really fortunate to have had theopportunity to work with some very talented pro

triathletes, Olympic runners, marathoners andracewalkers and recently some PGA and eliteyouth golfers. I treated a former Olympicwrestler who’s now in his 70’s. When he foundout I wrestled in college he immediately had tocheck out my skills. Let’s just say it’s a goodthing he was injured or I might not be typing

this now. I also work privately forone of the members of the Royalfamily of a Middle Eastern Country.When his personal Therapist goes onvacation, his people will summon meto travel with the Royal family. Hewas initially referred to me by aphysician who knew I was a PhysicalTherapist and a Certified ARTInstructor. After I treated him in LA,The Sheikh invited me to travel withhim on his private jet first to Europe

and then tohis country towork on himand his fami-ly at theRoyal Palace.The nextyear, rightafter web o u g h tUCPT, theRoyal familyc a l l e dagain. Thistime hewanted me

to accompany him on his 300 foot yacht on theMediterranean. It was a tough choice but Iheaded out leaving Renee with the task of get-ting us set up on insurances and getting theclinic up and running.

Renee: Yeah, while I was in San Diego runningaround like crazy and dealing with insurancecompanies, he was living the high life on thismassive yacht. Part of his “job” was to lead theRoyals on hikes around Sardinia, Italy whenthey anchored there. He would start his daywith espresso, breakfast made to order by thechef and a swim around the yacht in some of themost exclusive ports in Europe.


Maiya (above)and Kai (right)at Junior Nationals.

Gino: I don’t think Renee has forgiven me for that yet!

Craig: I recall your family winning the TCSD Family of the YearAward back in 2006. What are your thoughts on how to share anactive lifestyle with your children?

Renee: Definitely the best way to raise active healthy children isto lead by example. I believe that if they grow up seeing adultsactive and having fun from as long as they remember, then that’swhat they’ll expect to do when they are adults. When we firststarted out, the kids used to participate by playing in the middleof the track while I did the Tuesday workouts with Coach Bill. Kaiwas just potty trained and me or one of the other moms used tobring a portable potty just in case. Now that Maiya is 11 and Kaiis nine, they are starting to participate too. They both have youthmemberships and have done lots of the activities with CoachAndy. Andy has been so generous devoting his time to put onevents for the kids, we are really fortunate to have him as part ofour club. This past year they got to do IronKids and the USATYouth events that were here in San Diego. Maiya and I just did theUSWTS Super Sprint for the third year straight. She couldn’t swimthe course without stopping the first year but this year she mademe work! She was so proud to be the first finisher in the familydivision and rode on a road bike for the first time too. She’salready way ahead of where I was when I started.

Gino: We really try not to push the kids and just encourage themto get out there and try. They both do a variety of other sportsand activities so they don’t go out and train, instead we encour-age them to go out to have fun. They will race when the oppor-tunity is there.

It’s always a struggle to fit in the kids different sports andactivities, running our practice and finding time to train. Youheard of “Soccer Moms”, well we are the Tri-Parents… the peoplewho try to fit in a workout in-between and during our kids games.You’ll find Renee running circles around the soccer fields at dif-ferent parks. During baseball season, I will set up my bike train-er right behind the dugout, pedal like a mad man while singing“Take me out to the ball game”… I think Kai used to get embar-rassed, but now he knows that’s the only way I can sit for 2 hoursto watch a Little League game.

Craig: I’ve noticed that your kids names were copied by OsamuChiba and Jessica Gehl. Their daughter Maya is 4.5 years old andtheir son Kai is just over a year old. What’s up with that?

Gino: We were talking with them at the Aquathlon when Jessicawas pregnant with Kai. We jokingly said “If it’s a boy you shouldname him Kai” and were surprised when they said it was actuallyone of their top choices. We saw Osamu when Renee did theCatalina Ecomarathon right after their Kai was born and my firstquestion was “What did you name him?” They aren’t the mostcommon names so it is pretty funny that they came up with thesame names even though we hadn’t met each other until that



24

build strength.

■ Assist the new rider up hills with pushes (assuming traffic con-ditions allow and you have the skill to do this safely).

■ Pedal with one leg at a time to benefit from the technique ofisolated leg training.

■ Sprint up the road or to the top of a hill and then ride back, ordrop back and then sprint to catch up.

Way to Go!After a ride, always congratulate the new cyclist on his progressand welcome comments. As Gero notes, “They will have questionsthat you can hardly imagine, because you have been cycling forso long.”

Finally, encourage the person to ride on his own between rides

with you. This will give him the chance to practice skills and gainfitness with absolutely no pressure. Just make sure he doesn’t gooff the deep end and turn cycling into a physical and mentalchore. This can happen when enthusiasm causes a person to boosttheir riding too fast. Firmly recommend an increase in time or dis-tance of about 10 percent per week, with at least two rest days.

(A portion of this material was adapted from the coaching manual for the Leukemia and Lymphoma Society, copyright 1999by Arnie Baker, M.D.)

Receive a FREE copy of the eBook “29 Pro Cycling Secrets forRoadies” by subscribing to the RoadBikeRider Newsletter atwww.RoadBikeRider.com. No cost or obligation!

The Crucial First Ride, continued

116.220).Small claims court can be an effective tool to obtain justice in

smaller cases. I encourage you to pay a lawyer to review your caseand provide advance guidance in order to spot any pitfalls andlegal issues that may come up in court. This article is only intend-ed to be a helpful starting point. Besides the legal referencebooks mentioned above, I encourage you to read the small claims

provisions on the California Code of Civil Procedure and then talkto a small claims court advisor, as each state’s laws may vary.

Richard Duquette is a California Personal Injury Trial Attorney whosince 1983 has mixed law with his love of Bicycling and Surfingfrom Baja to Bali. He can be reached at (760) 730-0500 oremail:[email protected], web: www.911law.com.

IT’S THE LAW, continued

could “smell the barn” (or maybe it was us… it had been a longday). The final five miles of descending was grueling on tired legsand feet, but we got down into town, and suddenly were aroundthe corner to the final couple blocks down the Avalon mainavenue and the finish line! Volunteers held a finishing tape forevery single competitor to ‘break’ as they went across. Nice touch.We finished together, and after celebrating a bit, headed to wadeinto the healing 56 degree water of the harbor.

I must say it was a great experience overall, and yes, one Iwould do again! I want to thank my friends in Team 50-for-50,new and old, for joining me in the fun and madness. It was greatto see some other TCSD’rs out there, including Mike and Liam fromPulse Endurance. Next year, we will most likely have an even big-ger TCSD group out there! Also, thanks to my wife Kris, whounconditionally, supports me in these endeavors. She endured along day of shopping, spa-hopping, and cafes in sunny Avalon, allthe time worrying about me on the course. Ultras can be hell onfamilies (to be fair, she actually did no spa-hopping). A triathleteand marathoner herself, she was intrigued enough to considerentering next year. As an amusing aside, later in the evening aswe were out on the town celebrating, she kept commenting to mehow amazed she was that I was still awake. Indeed I felt very wide

awake… even chipper. Then, later, as I stared at the hotel roomceiling wondering why the heck I couldn’t get to sleep after a 50mile run, something occurred to me. I had slurped, gulped, andchoked down about 18 to 20 gels during the race. “So what” yousay? Oh, did I mention that my gel of choice is the super duperdouble caffeinated one? So laying there, I realized that I had con-sumed the equivalent of about 12 cups of coffee while out thereon the course. Smart.

Some final thoughts, because you have time to think about alot of things out there. One thing I realized is this: 50 is the new26.2. I mean, think about how mainstream marathons are getting.This does not take away from the accomplishment that complet-ing a marathon represents, but many of those folks looking fornew challenges are looking to Ultras as the next step. I believethat anyone that can do a marathon can do one of these. Thinkabout it.

And finally, after all that running, Tri season is upon us. Newage group, good base training, great slate of races! Now where didI leave my bike last November?

Post script: To see a short video of the race created and posted byJon Davis, go to: http://tiny.cc/q0de5

RACE REPORT: Avalon 50, continued


Mythology, continuedtelepathy.

“How far?” the men asked each other.They planned a course to swim 2.4 miles

across a bay, bicycle 112 miles around theisland, and run a 26.2-mile marathon.

They’ll need balls of iron to do that, Movementthought.

You’re right. Anyone who does that will be areal ironman, Water thought to the others.

Or ironwoman, Circle thought, throwing Watera disdainful glare.

Give them time, Water thought. These areguys, you know. Now let’s direct our thoughts inunison.

“What do we call the winner of this race?”one of the men asked.

“What about an Ironman?” another said.The three celestial emissaries collectively

sighed, slipped out of the bar, and returned totheir perch in the heavenly bleachers.

In 1978, fifteen guys in Hawaii staged thisformidable race with each participant supplyinghis own road crew. Water, Circle, and Movementwere on hand, flitting between each athlete tobe certain they wouldn’t fail.

Four years later, the emissaries again felt thatmortals didn’t understand triathlon was next togodliness, and that to embrace the power of thesport, it needed a sign, a message, a mortalemissary. They studied the 326 people whowent to the Ironman race in Kona in February,1982, and chose their messenger. Movementwould have had a hissy fit if they hadn’t chosena woman, and if the miracle of miracles hadn’tbeen planned for the end of the race during therun on Alii Drive.

After Julie Moss stumbled, fell, and crawledonto the podium of triathlon mythology thatday, the sport was never the same. The emis-saries sat back and smiled in their heavenlybleachers while admiring their handiwork. Welldone, they agreed.

Some people claim this mythology is allhocus-pocus folktales, but others swear they’vebeen touched by Water, Circle, or Movementduring races—like when you get a second wind,or when your cramp disappears, or when yourworst rival gets a flat—receiving these gifts asif they came from the gods. You’ve gottabelieve.

Aquathlon.

Craig: What are your future goals withtriathlon?

Gino: Someday I’d like to do an Ironman. I’veworked so many over the years and seen howmuch the athlete’s appreciate crossing that linewhether they are one of the first or the last soI’d like to experience that.

Renee: I think I’d like to do an iron distancerace some time in the future as well. Right nowtraining would be impossible between both ofus working with our practice and the kids’ activ-ities. I also would like to be able to continue totrain and race as long as I can. In the next cou-ple of years I’ll have to step up my training so

Maiya won’t beat me. Maybe if I stick with ituntil I’m over 70, I might be able to qualify forKona!

Craig: This was really fun getting to know you both better. You are both a great examplefor your kids and all of us. Thank you for sharing your story. Good luck to the entire Cincofamily!

Craig Zelent is sponsored by PowerBar, www.wet-suitrental.com and B&L Bike Shop. Craig is alsoa USA Triathlon Level 1 Certified Coach and canbe reached at 760-214-0055 [email protected].


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