Introduction Breathing is always happening, always with you; never stops, never rests. Breathing is the key to keeping alive and functioning. We take our breath very much for granted. We condition our bodies, we train our minds, and we manage our nutritional inputs, but we typically do not ‘work on’ our breath. I would like to emphasize the importance of controlling your breathing, and describe the effects that doing so can have on your perform- ance. Control There is no natural cessation in your breathing cycle. In fact, we are not aware of how we breathe most of the time, except for when we try to control our breathing (such as swimming under water). Controlling your breathing or being aware of your breathing is a huge step towards being in control and aware of everything else you do. And in sport train- ing, control is everything! Think of a laboratory experiment. There is a control group, and an experimen- tal group. The control group retains constant con- ditions and can be described quantitatively. It can be replicated, allowing us to create the exact same environment from scratch, each time. A control group also enables us to depend on an expected outcome, to which we can compare and add in various ‘experimental factors’, hence: “variables”. Flow Breathing is what helps us maintain our opti- mal state of “Flow”. The easiest way to describe ‘flow’ is that is it a state of “BEING”! It is when you are totally engaged in what you are doing and not aware of how you got there. You are not analyzing what you need to do next; you just DO what you need to do next, and you do that automatically. Flow feels great and probably everyone has had the experience at one time or another, of the ‘flow’ state. DECEMBER TCSD EVENTS 2017 IRONMAN KONA VIEWING PARTY 10K/5K Saturday, December 10th Check-in: 7:15am Start: 8am Location Hospitality Point in Mission Bay Date: Wednesday, December 7th 5:15-8:45pm Location: Qualcomm Auditorium 6455 Lusk Blvd, San Diego, CA 92121 Refer to the Club’s website for complete activity listings and information. 2017 TRIATHLON CLUB OF SAN DIEGO Breathing 1 TCSD Contacts 3 Board Members 4 Member Profile 4 Weekly Workout Calendar 5 You’re an Ironman 6 TCSD Conversation 7 Coach’s Corner - Swim 18 INSIDE THIS ISSUE DECEMBER Tri News Coach’s Corner - Swim 18 It’s the Law 19 USTA National Challenge Competition 20 Coach’s Corner - Bike 21 continued on page 16 Breathing for Relaxation and Control, and its IMPACT on TRAINING and PERFORMANCE By Anna Weltman, Top Performance Consulting
Transcript
IntroductionBreathing is always happening, always with
you; never stops, never rests. Breathing is the keyto keeping alive and functioning. We take ourbreath very much for granted. We condition ourbodies, we train our minds, and we manage ournutritional inputs, but we typically do not ‘workon’ our breath.
I would like to emphasize the importance ofcontrolling your breathing, and describe theeffects that doing so can have on your perform-ance.
ControlThere is no natural cessation in your breathing
cycle. In fact, we are not aware of how webreathe most of the time, except for when we tryto control our breathing (such as swimming underwater). Controlling your breathing or being awareof your breathing is a huge step towards being incontrol and aware of everything else you do. And
in sport train-ing, control is everything!Think of a laboratory experiment.
There is a control group, and an experimen-tal group. The control group retains constant con-ditions and can be described quantitatively. Itcan be replicated, allowing us to create the exactsame environment from scratch, each time. Acontrol group also enables us to depend on anexpected outcome, to which we can compare andadd in various ‘experimental factors’, hence:“variables”.
FlowBreathing is what helps us maintain our opti-
mal state of “Flow”.The easiest way to describe ‘flow’ is that is it a
state of “BEING”! It is when you are totallyengaged in what you are doing and not aware ofhow you got there. You are not analyzing whatyou need to do next; you just DO what you needto do next, and you do that automatically. Flowfeels great and probably everyone has had theexperience at one time or another, of the ‘flow’state.
DECEMBER TCSD EVENTS
2017 IRONMAN KONAVIEWING PARTY
10K/5KSaturday, December 10th
Check-in: 7:15am Start: 8am
Location Hospitality Point inMission Bay
Date: Wednesday, December 7th5:15-8:45pm
Location: Qualcomm Auditorium6455 Lusk Blvd,
San Diego, CA 92121
Refer to the Club’s website for complete activity listings
and information.
2017
TRIATHLON CLUB OF SAN DIEGO
Breathing 1TCSD Contacts 3Board Members 4Member Profile 4
2017 Ironman Kona Viewing with Special Guests Mike Levine and Kathleen McCartney
In July of 2015 Mike Levine wasdiagnosed with stage four pancre-atic cancer and given six to ninemonths to live. He was told toget his affairs in order and hiswife Jan was making plans tomove to the northwest so Mikecould be with family whileundergoing hospice care.
I had met Mike over the years and Janreached out to me last November aboutputting together a going away party forMike. Jan asked if I could invite some ofour Ironman athletes from back in the dayto say goodbye to Mike. The party was lastDecember and Mike certainly did not lookgood. John Howard, Julie Moss,Ken Souza and a number of othertriathletes from our era joined usthat evening.
One person who couldn’tmake it was Kathleen McCartney,the woman who motivated Miketo get into triathlon and the Ironman back in the day.
Kathleen reached out a few days later and asked Mike if he’d liketo go for a bike ride. Mike was on the couch totally worn out from achemotherapy session and told Kathleen he didn’t think he couldride. Kathleen wouldn’t take no for an answer and what started outas a few mile ride with frequent stops turned into.......
Schedule of Events: 5:15 Food/Social & Announcements6:30 Q&A 7:00 Ironman Kona viewing8:15 Bonus Q&A with Bob,
Mike and Kathleen
Location:Qualcomm Auditorium6455 Lusk Blvd, San Diego, CA 92121 map: http://tiny.cc/00w5oy
WWW.TRICLUBSANDIEGO.ORG3
Sunday, December 17th8:00am
DECEMBER TCSD MEETINGS, CLINICS, RACES & RIDES*
All dates and events subject to change.* Refer to the Club’s website/calendar for additional workouts and latest information.
Beginner Bike Ride is a 9.66mile route in Fairbanks Ranch/Carmel Mountain and the 56 bikepath. The route has a totalascent of 727.06 ft and has amaximum elevation of 552.33 ft.Nobody gets left behind.
If you are not a beginner stillcome out to join us, we canalways use help and company.Helmets are MANDATORY.Remember to bring water,favorite sports drink and flatrepair kit.
Optional 5K run after the ride.Bring your run gear if you plan tojoin.
Helmets are MANDATORY.Remember to bring water,favorite sports drink and flatrepair kit.
Option: 5K run after the ride.Bring your run gear if you plan to join.
Schedule of Events: 8:00am Bike Q&A and safety talk8:30am Wheels Roll
Meet up Location:Moment Bicycles - Carmel Valley5965 Village Way, E-100San Diego, CA 92130(619) 523-2453map: http://tiny.cc/jt94hy
When not training, I enjoy: (howsad? I feel like all I do isTRAIN!) Spending time with myhusband and kids.
Before I became a triathlete, Iwas: A marathoner.
Who or what inspired you to starttriathlons? My dad would encour-age me to do them, so I did it.
My first triathlon: Cerritos AutoSquare Triathlon, 1983. It was arun/bike/swim (the swim waslast.)
Pre and/or Post event ritual:Definitely carbo load before. After a half or a marathon, I goto McDonalds and get a Big Mac.My father, who has since passedaway, used to take me there after a race and I've kept up the tradition.
Favorite Race/Tri event(s): LakeTahoe Triathlon, a half. Gorgeouscourse, hilly bike.
Monday6:00 AM Ocean Swim, advanced/expert swimmers • Location: La Jolla Cove.
6:00 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.
6:00 PM Open Water Swim • Location: Glorietta Bay, 1975 Strand Way, Coronado.
7:00 PM LJHS Swim Workout (Coggan Family Aquatic Complex) • Location: 800 Nautilus St., La Jolla.
Tuesday6:00 AM Pannikin Bike Ride • Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad • Location: Tamarack Beach.
6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport, Liberty Station.
5:45 PM Track Workout at UCSD, Coached session • Location: Triton Track and Field Stadium (UCSD) 9730 Hopkins Drive.
6:30 PM Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
Wednesday6:00 AM Ocean Swim, advanced/expert swimmers • Location: La Jolla Cove.
6:00 PM Bike Workout in Central San Diego, Coached session • Location: varies, typically Fiesta Island.
6:00 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.
6:00 PM Trail Run • Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista.
7:00 PM LJHS Swim Workout (Coggan Family Aquatic Complex) • Location: 800 Nautilus St., La Jolla.
Thursday6:00 AM Ocean Swim in Carlsbad • Location: Tamarack Beach.
6:15 AM Pannikin Bike Ride • Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport, Liberty Station.
5:30 PM Open Water Swim Workout • Location: Ventura Cove (every other week until June)
6:00 PM BOWS Swim Workout (Beginners’ Open Water Swim) • Location: Bonita Cove, Mission Bay.
Friday6:30 AM First light ocean Swim • Location: La Jolla Cove.
Saturday
8:00 AM Bike Workout, TCSD Group Ride • Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride • Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride • Location: Moment Cycle Sport, Liberty Station
Sunday 8:00 AM Bike Workout, Group Ride • Location: Moment Cycle Sport, Liberty Station.
TCSD OFFICIAL WEEKLY WORKOUT WINTER CALENDAR
* Refer to the Club’s website/calendar for additional workouts and latest information. WWW.TRICLUBSANDIEGO.ORG
SWIM
BIKE
RUN
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE.
Next season’s athletic goal: Topodium in every race (so faraccomplished!!!).
Can’t race without: My Hammer Geland goggles.
Most embarrassing or disastrousmoment: Recently (Rock theBay) was hit by a car on thebike. Fixed my bike, got back onand placed first.
My equipment:Wetsuit: XterraBike(s): QR Kilo (aka my baby)Running Shoe(s): Mizuno
Equipment wish list: New helmet(since the crash) Rudy.
Best advice: It's all about finishLINES, not finish TIMES! (forbeginners).
Favorite Thing(s) About TCSD: Thepeople I've met. Super awesome,sweet people.
6DECEMBER 2017
Moment Cycle SportContact: JT Lyons2816 Historic Decatur Rd., Ste. 135San Diego, CA 92106 (619) 523-BIKE andMoment Bicycles - Carmel Valley5965 Village Way, E-100San Diego, CA 92130(619) 523-2453www.momentcyclesport.comDiscount: 10% off product, laborexcluded.
Pulse Endurance SportsContact: Mike Drury1020 A-2 Tierra Del ReyChula Vista, CA 91910(619) 656-5222
and
7638 Clairemont Mesa Blvd.San Diego, CA 92111(858) 384-2867www.pulseendurance.comDiscount: 10-15% off.
Aqua Spherewww.AquaSphereSwim.comDiscount: Products sold throughlocal retailers with TCSD discount.
SPONSORS OF TCSD
MULTISPORT
APPAREL & EQUIPMENT
IM Florida, Panama City - November 4, 2017 AG AG Rank OV Rank Swim Bike Run FinishJason Berchek M 45-49 86 601 1:14 5:35 5:00 12:04Bruce Rosa M 55-59 35 933 1:20 6:02 5:06 12:55Randy Paddock M 60-64 38 1818 1:43 7:08 6:08 15:262,193 finishers. Transitions and seconds not included.
IM Los Cabos - November 12, 2017 AG AG Rank OV Rank Swim Bike Run FinishCrystal Cavanagh F 60-64 3 377 1:32 8:24 5:58 16:18
IM Arizona, Tempe - November 19, 2017 AG AG Rank OV Rank Swim Bike Run FinishJuan Rocha M 35-39 22 121 1:18 5:18 3:35 10:21Aaro Jarvinen M 30-34 20 151 1:15 5:27 3:46 10:36Daniel Reintjes M 40-44 280 344 01:15 05:57 04:09 11:37David Zapata M 30-34 37 261 1:19 6:05 3:39 11:15Jason Verbracken M 40-44 61 389 1:30 5:35 4:21 11:43Fan Zhang M 50-54 30 411 1:18 6:29 3:48 11:47Jeff Krebs M 55-59 15 466 1:42 6:13 3:47 11:56Mark Bauckman M 55-59 16 473 1:10 6:18 4:12 11:56Kelly Mitchell F 30-34 15 485 1:08 6:17 4:18 11:59Brian Abraham M 40-44 132 763 1:30 5:45 5:20 12:45Bruce Paddy M 55-59 29 768 1:22 6:08 4:56 12:47Steve Tally M 55-59 30 785 1:26 6:18 4:45 12:49Kristi Douglas F 45-49 31 885 1:24 6:01 5:25 13:05Aaron Harding M 50-54 102 954 1:32 6:40 4:48 13:16Melissa Vasel F 40-44 43 1015 1:35 7:22 4:12 13:24Trevor Splettstoesser M 40-44 181 1159 1:26 6:45 5:12 13:45Jerry Dwek M 55-59 67 1204 1:43 6:35 5:09 13:50Danny Arnold M 60-64 32 1566 1:38 6:38 5:59 14:43Lauren Essex F 55-59 23 1592 1:36 6:41 6:09 14:45Michael Mitchell M 55-59 99 1601 1:31 7:19 5:35 14:47Mary Schmitz F 50-54 59 1602 1:31 7:19 5:35 14:47Hugo Lepur M 45-49 267 1684 1:35 6:47 6:11 15:00Cecily Arenas F 40-44 95 1859 1:48 7:04 6:23 15:34Marsha Wingler F 45-49 94 1913 1:34 6:56 6:53 15:44Scott Barton M 40-44 268 1930 2:02 7:26 5:57 15:48Paula Dayoub-Schweizer F 55-59 46 2064 1:34 7:29 6:54 16:13Tassia Bezdeka F 30-34 66 2086 1:33 8:01 6:10 16:16Young Duong M 35-39 214 2185 2:03 7:42 6:31 16:37
2,236 finishers. Transitions and seconds not included.
IM Cozumel - November 26, 2017 AG AG Rank OV Rank Swim Bike Run FinishTim Young M 45-49 71 541 1:02 5:44 5:23 12:211,191 finishers. Transitions and seconds not included.
CONGRATULATIONS! You are an Ironman!
I have known Anne Quadrini Rogers for a few years, but gotto know her much better from our trip this summer to USATriathlon Nationals inOmaha. Anne is one ofmy favorite people inTCSD and I think you’llenjoy getting to knowher, too.
Craig: What was your athleticbackground when you wereyounger? Anne: I‘m the oldest of four kids andwas four and one half when theyoungest was born. I think for mymom‘s sanity, she always had us outsiderunning around. I was also a tomboy, soI‘d rather be outside throwing the foot-ball or riding a bike than be inside play-ing with dolls. When I was swimming at a community
pool while in fourth grade, someonementioned to me that if I swam a certainnumber of laps, I could swim a mile. I wasso intrigued, I did it that day. Anendurance athlete was born!
I played soccer, softball, and even a little bitof basketball growing up. Soccer was so compet-itive in high school that I opted for drill team.Friday night football was life in Texas, even inDallas. Drill team was the squad that did danceroutines with high kicks and splits during half-time and cheered during the game. Practiceswere two to two and one-half hours a day duringfootball season, requiring dedication and effi-ciency to keep up with our studies at my chal-lenging college prep school.
The military has been a constant theme inyour life. Your grandpa, dad, and husband
Charlie have all been in the military. Howhas that shaped you?Diane: My Daddy was in the Marines before hemarried my Mom. Even though he was no longeractive when we were born, “Once a Marine,always a Marine.” We made our beds with“Marine corners”, woke up early every day, evenduring vacation (lots to do everyday!) andstayed active in sports and life. Discipline wasexpected. In addition, my Mom‘s dad was a Marine dur-
ing WWII, and my wonderful husband Charlie wasin the Army when we met. My first job after get-
TCSD CONVERSATION WITH:By Craig Zelent
”
7
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ROKAhttps://www.roka.comDiscount: 30% off swim items,20% off run apparel, cyclingapparel, triathlon apparel, and
sunglasses.Rudy Projectwww.e-rudy.comDiscount: 52.5% off CODE: Use
SPONSORS OF TCSD
continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG
“AnneQuadrini Rogers
Anne Rogers, finishing 2017 USAT Nationa
ls in Omaha, NE.
ting married was as a civilian in the Army Corpsof Engineers in West Germany, where Charliewas stationed at the end of the Cold War. I alsowas active with the officers‘ wives group. Soyes, the discipline, dedication, and efficiency ofmilitary life has rubbed off on me.
In getting to know you, I have detected a lotof Texas A&M pride. What is so specialabout the Aggies?Anne: In eigth grade, Idecided I wanted to bean engineer (just likemy Daddy!), and since“my blood runsmaroon”, Texas A&Mwas the obviouschoice. The tradi-tions, discipline, andloyalty of A&M drewme there, and it wasthe only place Iapplied to (much tomy mom‘s con-cern.) Going froman all-girls highschool to a male-dominated major was quite a change...which I certainly enjoyed. Texas A&M startedthe 12th man tradition of standing during thegame, ready to help our team (with player E.King Gill in the Dixie Classic in 1922), and nomatter how the game goes, the Fighting TexasAggie Band ALWAYS wins halftime!I participate with the San Diego Aggie Club,
so that I can be with others who understandwhat it means to be an Aggie. The most impor-tant tradition is Aggie Muster, celebrated byAggies all around the world on 21 April, SanJacinto Day (commemorating the day of thefinal battle in the war for Texas independence.)Any Aggie who has died over the past year willbe remembered in a solemn ceremony on thatday. Celebrations off campus often also includea social and BBQ, of course.
What was the inspiration that led to yourfirst triathlon? Anne: After graduating from Texas A&M, Imoved back to Dallas. In my spare time, Ibecame very involved in cycling. My favorite
race was the “Hotter than Hell Hundred”, inWichita Falls...in August. Once again, it was meand the guys. But my competitiveness anddetermination came out, and I loved passingthe guys, especially going uphill. Fast forwardseveral years, and I had twins. No more cyclingfor me. When my twins were getting older, I started
running. Again, being the competitive person Iam, I joined a few
friends in a chal-lenge of fivemarathons in fivemonths... andended up with astress fracture in myfoot. No running foreight weeks. Back tocycling and swim-ming! I decided Icouldn‘t let all thatcross-training go towaste, and I convincedmy good friend Janetto do a triathlon withme. On 10-10-10, wedid “The Day at the
Beach” at Hermosa Beach.
As Janet and I stood on the shore, looking atthe angry, choppy ocean, we both realized wehadn‘t done any open water swimming!Although I could swim all day long in a pool, Icouldn‘t do freestyle in that choppy water. Ibriefly panicked, thinking I can‘t DNF in my firsttri. I finished that whole swim doing the back-stroke! Janet and I somehow finished the swimtogether, so we jumped on our mountain bikesand started the three-lap bike portion. Eachlap, we passed these teens volunteering on thecourse. Every time we cycled past them, they‘dyell out, “And that‘s the way we roll!” That hassince become a mantra for Janet and me. As Icrossed that finish line, I knew I had found mysport. It was hard, but I felt like a kid, goingfrom one sport to the next. I had become atriathlete!
In 2017 you raced Olympic DistanceNationals in Omaha for the first time. Whatwas that experience like? Anne: I had the oppor-
8DECEMBER 2017
code SDTC.Xterra Wetsuitswww.xterrawetsuits.comwww.xterrawetsuits.com/collections/tcsdDiscount: use C-TCSD
Evolution MultisportContact: Chris Holleywww.evolutionmultisport.com
www.chrisholleyhealthcoachThe Fit Stop Human Performance LabContact: Ken Nicodemus(760) 634-5169 [email protected]
Discount: see TCSD website for details.
Gleason Endurance CoachingContact: Bill Gleasonemail: [email protected]
SPONSORS OF TCSD
continued on page 11
COACHING & FITNESS
CONVERSATION, continued
Anne with Sister Madonna, 2017.
9
tunity to race USA Tri Nationals in Omaha. What a fantastic expe-rience! One that I hope I can do again. Even though I knew Iwouldn‘t finish anywhere near the top, I was still happy to bethere. One of the highlights of the trip was meeting SisterMadonna Buder, the Iron Nun. At 87 years old, she is still a ball ofenergy!I enjoyed volunteering with Craig Zelent and Holly Stroschine at
packet pickup-the energy from everyone was high. People wereexcited to be at Nationals!
The swim for me didn‘t go as planned (I had a fight with mygoggles, and lost), but the bike went well. I had fun cycling pastall those cornfields, as well as up the one hill in Omaha.
Even though I hadn‘t placed in the race (no surprise there) Iwent to the awards ceremony. Awards were given out to the top 10in each age group (Congratulations, Craig!), starting with the 85+age group. What an inspiration to see the athletes in those olderage groups. They all looked so great! I want to be like them whenI “grow up”!
If I am ever lucky enough to qualify for Nationals again, I planto go.
You completed the HITS Ironman in Palm Springs in 2015.What was that experience like for you? Anne: When Janet and I did our first sprint triathlon together, wemarveled at those athletes doing olympic distance. We eventuallydid our first olympic together (LA Tri Events), as well as our firsthalfironman together (Vineman). Our plan was to do IMAZ togeth-er, but I ended up not being able to volunteer the year before. So,she did IMAZ, and two weeks later, I did the full distance at HITSPalm Springs. I had done several 70.3s by then, but I knew thetraining would be more. Boy, that was an understatement! Thatmonth of peak volume was definitely a challenge. Since I knew thecourse would be flat and windy, I trained mostly on Fiesta Island.25 laps around is not only physical training, but also mental train-ing!!! My schedule had four weekends over 100 miles. On the thirdone, I struggled just to get to 76 miles. My body needed a break.I broke down crying, and called Charlie. I asked him if I camehome, could we go walk on the beach together. He was so under-standing and supportive of me. I had my little breakdown, but thefollowing weekend, I was strong and ready to go again.For the race, we stayed with some good friends who have a
desert home in Indio. My cheering crew was ready with signs andcowbells. Since the race had many laps for each leg, I was able tosee my cheering squad several times throughout the day; theyworked hard, too!
Although my favorite sport is cycling, I was so ready to get offmy bike. I saw Charlie at T2 and happily exclaimed, “All I have leftis a marathon!” That statement made perfect sense to me at thetime!
One of the best things was, on the first lap of the run, I sawJanet. What a wonderful surprise! She was holding a “140.6” stick-
continued on page 10
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er in her hand and said, “All you have to do is run a marathon,and this is yours!”
I did the ironman shuffle and made my way across that finishline. Years of leading up to the point, all the training, the dedi-cation, the sacrifices, and I crossed that line. Wow!!! I did it!!!What an amazing feeling. I‘m actually getting teary-eyed justthinking about it now.
What athletic performances are you most proud of? Anne: I remember sitting in a Tri Club meeting when I was stillliving in the Pasadena area. Our own Bob Babbitt was the speakerat the meeting. He asked for those in the room who had complet-ed a full distance triathlon to raise their hand. The lady next tome raised her hand. She looked like a “normal” person, not asuper athlete. It was at that moment I decided to one day do anironman. So, many
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11
years later, after much training and sacrifice,when I crossed that line in Palm Springs, I feltso proud of myself. I had done it!!!A non-triathlon athletic endeavor of which I
am very proud was hiking up and back Mt.Whitney in one day. I was part of a group of 11women, and we called ourselves the “BadassMother Hikers.” The day before we summited,many hikers had to turn back because of badweather. Our group started at 3:00 am, since wewanted to make it to the top well before noon,when the storms
typically roll in. The hike started great,and the sunrise was beautiful. We weredoing it!. But the closer we got to thetop, the heavier the clouds became. Atone point, due to the ice on the trail(in July!), we all had to put cramponsonto our hiking boots. I normally liketo do things myself (I get that frommy grandmother Antoinette, afterwhom I am named). But at over14,000' elevation, I just couldn‘tfunction well enough to get the leftone on. A passing hiker asked if Iwould like him to help; my firstthought was No! But, I relented andlet him help. We finally made it tothe top! (All 11 of us made it, butnot all together.) By then, the stormhad rolled in. Here I was at the highest peak inthe continental US, and I could see maybe 50‘away. After the requisite photos, we “hurried”down the mountain. That was almost harderthan going up, especially because of the hail
and rain; the trail had become a river. It wasdark again by the time we reached the bottom,but we had done it. What an amazing feeling!
What is the dumbest or funniest thing youhave done in your sporting life?Anne: Well, the dumbest was not doing an openwater swim before my first tri. One of the fun-niest and also dumbest isn‘t tri-related but doesinvolve my first time wearing a wetsuit. Mycompany was doing a team building day, which
included surfing lessons. I washaving the hardest time put-ting on my wetsuit. Turns out,I was trying to put my legsinto the arms! Oops!
You have identical twinboys at Purdue now. Howdid having an athleticmom impact their lives? Anne: God blessed me withtwin boys... and not girls.Being a tomboy growing up,I wouldn‘t have known whatto do with a girly-girl! Mysons played every sport outthere while growing up;
they had endless bounds ofenergy. Where did they get that from? While
still in elementary school
they startedwater polo, which became their sport, evenplaying for Purdue. Thomas and Brian were on the Rose Bowl
Water Polo team. For those who don‘t know the
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continued on page 13
continued on page 12
NUTRITION
Anne, thid from right, with her Badass Mother Hiker friends.
Hiking in Big Bear with Thomas, Charlie, Brian.
12
DECEMBER 2017
area, The Rose Bowl Aquatics Center was builtfor the ‘84 Olympics, with two full sized Olympicpools. In addition, the road around the RoseBowl Stadium is,very conveniently, 5km around.There are also about ten roads leading down(read, hills!) into the Rose Bowl area. In otherwords, a great place to train while your sonsspend hours at water polo practice!
I was that crazy Mom who, during the week-end-long tournaments, would have to run orcycle between games. One of the parents onceasked my sons what it was like to have such anathletic Mom. They looked at her quizzicallyand responded, “It‘s normal.”
Since water polo was so demanding, Brian and Thomas had tobe very efficient and finish most of their homework before prac-tice. Sometimes, I would catch them drifting off task or startingto bicker with each other. That‘s when I would shout out, “Dropand give me 20!” Pumping out 20 push-ups would get their bloodmoving and change the dynamic to help them refocus. Charlie,who had been in the Army, thought it was funny that I was the
one playing drill sergeant.Maybe it came from theMarines in my family (daddy,grandpa, cousins), from A&M,or from Charlie, but push-upsseemed like the most logical(and effective) thing to redi-rect them. And it worked!
During Thomas and Brian‘ssenior year, they did a sprinttriathlon (LA Tri Series) withme. Due to their water polobackground, they were first and
third out of the water! Then theyjumped onto their heavy moun-
tain bikes and sped along. Although they did well in the race,despite their lack of experience and proper equipment, theydecided they much preferred water polo. But now that they havea Tri under their belt, when they get older, they can jump into thesport more easily, knowing they have already completed one.
I always went to cheer on my boys in their games, so when I
CONVERSATION, continued
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Ann with sons Thomas and Brian, 2014 LA Tri Series.
13
Richard Duquette, Bicycle Injury LawyerContact: Richard L. [email protected](760) 730-0500 or (800) 464-4123www.911law.comDiscount: Refer to TCSD MemberDiscount web page.
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asked them and Charlie to cheer me on for myfirst marathon (Pasadena), they happily obliged.My sons surprised me and made the most amaz-ing signs. As I was hitting the wall at mile 23,wondering why I was doing this to myself, Iturned the corner (literally) and there they were,waving their wonderful homemade signs. Oh,that was the best thing! It gave me the boost Ineeded to finish that race. I still have thosesigns!
What have you done as a volunteer forTCSD?Anne: Although I haven‘t held an official posi-tion at TCSD, I volunteer as often as I can. Ienjoy helping with set up at our awesome clubraces and events, especially at check-in: what agreat way to meet the other members! I also likehelping at the expos so I can tell other peopleabout our amazing club.
What other volunteer roles in the communi-ty have you found to be particularly reward-ing? Anne: Volunteering has always been an impor-tant part of my life, with my parents setting theexample. My high school‘s motto was “Serviam”,Latin for “I will serve.” Teaching sunday school at
church, volunteering withJunior League of Pasadena(Junior League is an internation-al women‘s volunteer group), andbeing president of my runningclub were all great. But myfavorite positions involved volun-teering with and for my sons,including reading to their class inthe library, helping out in theclassroom, and of course, beingthe official “Water Polo Mom”. Ididn‘t realize how much I had beenvolunteering until my sons‘ senioryear. I was invited to the “TerrificTitan” luncheon (their highschool‘s mascot was the Titans)under the guise that my friend wasreceiving the coveted “TerrificTitan” award, for exceptional volun-teer service. As they started readingabout the background of the personreceiving the award, I soon realized,I was the recipient! What an amaz-ing honor!
I am proud to say, the tradition of “Serviam”has been carried on by my sons, who volunteerat their church and with their fraternities. What is the best thing you get from volun-teering? Anne: I think volunteering is such an importantpart of our society, from schools, to our awesomeTri Club, to the amazing acts of volunteering dur-ing the recent hurricanes in our country. Andalthough volunteering is mainly to help therecipient, it also helps the volunteer. One of myfavorite volunteer memories was years ago, whenI was working in the Junior League thrift storeduring Christmas time. A man came into thestore with a handful of crumpled bills and somechange, looking for a gift for his wife. We lookedtogether searching around the store and foundthe perfect gift. He was so excited. But I think Igot more out of it than he did. It felt so good tosee the smile on his face!
What role does God play in your life? Anne: God has always played an important partin my life. Again, my parents were great rolemodels for my siblings and me. My mom was thedirector of religious education at my church for
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continued on page 15
2010 Day at the Beach Triathlon (Hermosa Beach) with Janet Urib
e.
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15 years. Everyone knew the Quadrini family, which meant we hadto behave at church! No easy task for siblings about the sameage, who might have to preferred to chat and giggle during mass.I am so grateful to God for all the opportunities I have had,
and for being able to make it through the challenging times inmy life as well. I was very ill many years ago and ended up in thehospital. I consider the day I entered the hospital as my “LivingDay”, and I want to live each day to the fullest to show my thank-fulness.
One of my mantras while I race is the verse from Philippians4:13. “I can do all things through Christ who strengthens me.”During the run, I pray for people, especially those who cannot dowhat I am doing. My strong, powerful Daddy had a stroke lastyear, and I often pray for him and dedicate my run to him.
What do you do for a living? Anne: I was educated as an engineer, and truly enjoyed all thetechnical work I did. When I got my MBA, I learned that thosecrazy people in marketing actually had a reason for having usengineers do (or not do) certain things. But then I started work-
ing with my husband Charlie, who is a financial advisor andwealth manager. We have our own firm, Azimuth Wealth Advisors.“Azimuth” is a quantitative measure of direction. The term is usedboth in field artillery (Charlie‘s job in the Army) for finding thedirection to safely fire weapons and hit the distant target, and inthe cellular industry (I was an engineer at Verizon) for designingthe cell sites.
What are your future triathlon goals?Anne: I would love to make it to USA Nationals again. And, asan even higher goal, I would love to represent the USA in Worlds.
Anne, thank you so much for telling us your story. Yourfamily and friends have been very blessed to have you intheir lives. TCSD is part of that fortunate group of people.I am sure I will see you again at Nationals and probablyWorlds. That is assuming you can break yourself of thehabit of putting your legs in the arm holes of your wetsuit.
Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig canbe reached at 760-214-0055 or [email protected].
CONVERSATION, continued
16
DECEMBER 2017
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To reserve a case or if you have any questions, contact Bob Rosen [email protected]
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STRENGTH, NUTRITION, ENDURANCE
Flow is not just focus. It is a harmonious expe-rience where your mind and body work togethereffortlessly, and has been defined as the optimalexperience. Flow occurs in performance. This isnot just restricted to sport performance, but alsooccurs in music, drama, doing laundry, garden-ing, or even playing a game of chess.Flow is a state of being aware in a pointed
focus, and being totally in the present moment.Another way to interpret a meaning of ‘flow’
was developed by the author of the book “Flowin Sports”, (Mihaly Csikszentmihalyi). It revealsthat: “the Past is a Road to Nowhere, the Futureis a Road Under Construction, and the Present isthe Road to Flow.”
The Impact of BreathingBreathing is key for keeping yourself in the
best frame of mind, healthiest state of body, andmost productive sense of clarity. It is the start-ing point from which begins any topic, any issue,or any exploration. Preparing the body to be stillis to allow the mind to become more aware. Withthis awareness comes the ability to become theobserver, the witness, and the reflection of anygiven situation, without getting emotionallyinvolved. Therefore, the perspective remainsnon-judgmental and has greater opportunity forunequivocal perception. The state of ‘presence’or ‘flow’ is attained and best results occur in thisstate.Q: How should one prepare for a training situ-
ation most efficiently to create and maintainthis state of flow?A: Ensure the following pre-requisites are prac-
ticed, developed, and met on a regular basis:
sufficient activity, ample rest, and breathingtechniques. I will next touch briefly on activityand rest, and discuss breathing technique inmore detail.Activity and RestActivity is one side of the picture of life; rest
is the other. Both are necessary to perform max-imally and get the best out of your performanc-es. For every day you are awake, you spend anight asleep. If you have ever missed more thana couple of nights of good sleep, you will haveless energy to spend during your waking hours.Every system in the body has this dichotomywhere it is active or passive. Rest is therefore arequirement if there is to be activity.Rest correlates to the amount of activity per-
formed. If you are very busy, you will need torest more. It also depends on the activity thatyou are doing to tax your body. For the mostpart, I am referring to the obvious musculardemands placed on your body during triathlontraining.
Types of RestThere several types of rest: active rest, passive
rest, and sleep. Active rest refers to physical,emotional or mental stress-relief, that involvesmovement of the body. Passive rest refers toactivities that break the normal cycles of physi-cal, emotional and mental stress, not involvingbody movement. Sleep, of course, does notentail any voluntary physical movement and typ-ically does not impose any kind of stress.Examples of active rest are Yoga, Tai-Chi,
Stretching, and Walking, enjoyment of non-com-
BREATHING, continued
WWW.TRICLUBSANDIEGO.ORG17
petitive sports such as tennis, golf, swimming, surfing, jogging,etc.., gardening, and sex.
Examples of passive rest are deep breathing, meditation,prayer, massage, viewing peaceful scenes and places, naps,watching TV or movies, reading, listening to music, and talking(typically about feelings) with another person.Ironically, when there is adequate rest, the amount of activity
actually FEELS like less; and takes less effort. Things happenmore smoothly and easily. The body goes into the state of ‘flow’.A few words about sleep. The best sleep is “unconcocted”
sleep. (I just concocted that term!) That means, it was notinduced with sleeping aids that enter the bloodstream, whichinclude ingestibles, inhalables, and topical treatments. It wasalso not created by ‘passing out’ due to any circumstances otherthan fatigue. The reason I mention this is because in somesports, particularly the fighting and combat sports, sleep canoccur because of having ‘passed out’. Passing out may be theresult of receiving a blow to the body (a hit, punch, etc.)Triathlon is not a combat sport, so this doesn’t generally apply,but was worth describing because unusual things DO sometimesoccur to triathletes (bicycle crashes, for one!)
BreathingIn a previous article, I mentioned that athletes are always
evaluating the challenge ahead of them with the skills they thinkthey have.When you are confident that you have the skills, you seek out
the challenge and overcome it. When you are not quite sure, thenemotions like fear and worry come into the picture and causeanxiety, thus clouding your mind further and keeping your confi-dence at bay.If you can get around the anxiety, you once again have a shot
at attaining the ‘flow’ state. Different techniques can help withthe anxiety. The easiest one to master and the one that is mostaccessible to you, is BREATHING. I mentioned already that con-trolling your breathing allows you to control everything else youdo. Control over your breath teaches focus, concentration, andaction-on-demand. It trains your body to master an area of func-tioning such that you not only benefit from that function’s pos-itive effects, but you also become a master at mastering yourself.
Here are some breath control techniques to help relax you andget you into that ideal state of ‘flow’.1. Sit in a comfortable position in a quiet area and begin to
focus on the rhythm of your breathing.2. Inhale through the nose and exhale through the nose3. Allow the belly to expand as you inhale, and to fall as you
exhale.4. Breathe slowly, and deeply, going deeper and deeper, and
having longer and longer exhales.5. Begin to soften your face – feel your face soften, relax, and
loosen its tension.6. Soften the ears, the eyebrows, the eyes, and the chin. (All
facial features that we rarely think of, let alone send sig-nals to, from the brain). Softening these will allow theentire face to soften as well, and more quickly.
7. Work your way down in the “softening” process, into all ofyour body, including the less-obvious areas (armpits, crookof elbow, behind knees, back of Achilles tendons, all thetoes, and the arch of the foot.)
8. Continue breathing as you visualize your body parts.9. Repeat a mantra in your head: “I am relaxed” “my body is
relaxed” or for each part. “My arms are relaxed, my fingersare relaxed, etc...”
10. Allow a stillness to overcome your entire body and justfocus on listening to the effortless breath, in and out.
ConclusionFlow is a premium state of performance where we are fully
‘being’. It is not a constant state, but it is a highly productivestate. We are engulfed in the present moment, performingsmooth and precise action, not hampered by anxieties orthoughts, and not restricted nor constricted in any way. We arepure flowing energy, the organic result of releasing tension andobstacles. Winners and top performers are in control of their flowstates, transitioning into flow at will. To attain this state regu-larly and consistently requires work and the ability to control ourbodies and minds. To attain this mastery of control and aware-ness in ourselves, I recommend incorporating breathing exercisesinto your training.
Spirit!Send your “TCSD Spirit” image(s) to [email protected] to be considered for the club’s website
and/or newsletter. OR post on TCSD Facebook page.
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18DECEMBER 2017
As I left the pool today,my swimming techniquebecame very apparent tome. When I was younger, Iwas a competitive swimmerand distance per strokewasn’t as important asspeed and turnover rate.Now as a triathlete, that
isn’t the case. As you know, you aren’t sprintingjust 100 yards and stopping, but more like 2.4
miles in an Ironman. To go faster you want to get any extra edgeyou can give yourself and distance per stroke is often overlookedby athletes. It’s with this idea that I wanted to share with youhow to get more distance per stroke and gain that extra speed bynot getting so tired so fast.
1. Flip TurnsI will say outright that perfecting flip-turns won’t help much
for open water swimming, but they are still important. Why flipturns are on this list is due to a couple of little known ways thatthey bring your fitness to a whole new level. The stronger youmake your flip turns, the more you can strengthen other parts ofyour stroke that will have benefits such as taking your first strokewithout breathing off the wall and kicking with a butterfly dol-phin kick to get to the surface. For these reasons, be sure to prac-tice and strengthen your flip turns.
2. Reach and ExtendReaching in the swim stroke occurs after your arm drops into
the water before you begin your pull and finish. The farther youreach, the more your body glides and becomes hydrodynamic inthe water. Causing a streamlined effect, this body position is bet-ter for setting up for a strong pull and catch, making your pullingforce increase and decreasing stroke count.
3. Chin to ChestI instruct most athletes to maintain a chin to chest posture
because it represents the point being made, keep your head look-ing down. That means staring at the oh-so famous black line andT running down the pool that as a swimmer you come to hate andlove. Keeping your head position down keeps your hips from sag-ging behind you and raises them to again put you in a morestreamlined position.
4. Par for a Four StrokeSwim golf is fun to play, but it’s a swift reminder to work on
your form if you have terrible technique. You can begin to fix thisby restricting your breathing to every fourth or fifth stroke. Theless you pause to take a breath, the faster you will be propelledforward, making you more hydrodynamic. In a nutshell, play golfand breathe less.
5. Baby KicksPicture for a moment a baby on its back gleefully kicking at the
air. Compare this to most grown ups, who rarely kick unlessthey’re playing a game of soccer. Yes, even swimmers are notori-ous for not fully using the lower halves of their bodies. Kicks mayonly account for 3-10% of forward propulsion, but any little bithelps while you are racing towards the finish line. The lesson hereis to strengthen your legs and don’t forget to kick heartily whilein the water.That’s it, folks! These five simple tips will improve your stroke
technique and help your swim times drop. Incorporate these intoyour practice and make the local pool your BOSS.
4
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courtesy of Alan Kipping-Ruane, from the TriHub.comCORNER:COACH’S
5Ways to Get More Distance Per Stroke
Club Triathlon, Race Discounts, Store Discounts, New Friends, Beginner Races, New Training
Partners, Food, Group Rides, La Jolla Cove, Fiesta Island, Classified Ads, Club Aquathlons, Beginner
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Swim, Team Kits, Raffles, Friday, Go Tri Club, San Diego, BOWS, Ventura Cove, Saturday Bike Ride
Join the Club - Join the Fun!
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Turning movements not only include the typical 90º turningmovement, but also lane changes. California Vehicle Code §22107states:“No person shall turn a vehicle from a direct course or move
right or left upon a roadway until such movement can be madewith reasonable safety and then only after the giving of anappropriate signal in the manner provided in this chapter inthe event any other vehicle may be affected by the movement.”Thus, any turning movement or lane change that causes an
accident may be considered illegal because it was not made “withreasonable safety.” Since this code section does not state “motorvehicle,” the term “vehicle” as used in this section includes abicycle.Bicycle turning hand signalsThe code also requires the use of
turn signals if any other vehicle (including a bicycle) may beaffected by the turning movement. It is good to get into the habitof signaling all of the time, not just when alerting others of yourturning movement. One could argue that if there are no other carson the road, you can turn without using any signals. But how
many times have you heard someone say, “I didn't see the othercar,” just after an accident occurred? The California DriverHandbook concurs: S“ignal even when you don't see any vehiclesaround you. The vehicle you don’t see might hit you.”Further,with more and more hybrid vehicles on the road, a bicyclist maynot hear these often quiet vehicles approaching from behind, sohabitual signaling may alert a vehicle you are unaware of. Signalas a matter of law, of courtesy, and of self-protection.For bicyclists, there are two ways to make a left turn:
1. The same as a motor vehicle: signal, move into the left lanewhen safe to do so, and turn left after yielding to any oncom-ing traffic.
2. As a pedestrian: Dismount and walk your bike across when safeto cross.Any signal of intention to turn right or left shall be given con-
tinuously during the last 100 feet traveled by the vehicle beforeturning (Vehicle Code §22108). After you signal your intention,you are not automatically entitled to make the maneuver. It’s nec-essary to be sure that the place you intend to go is not alreadyoccupied. Make sure it’s clear before you move. Look back beforeyou pass or merge. A rear-view mirror is a good idea, but don'trely on it alone.
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When Is a Turning Movement Illegal?
20DECEMBER 2017
It’s winter. Your next race could bemonths away... how do you stay motivatedto train and keep fit over the off-seasonmonths?The USA Triathlon (USAT) National
Challenge Competition (NCC) was designed with one idea in mind:keeping triathletes motivated and active during the off-season.Triathlon clubs from around the country go head-to-head fromDecember to February by logging training miles in all three disci-plines.There are three sessions: Swim (December), Bike (January),Run (February)During each session everyone trains in all three disciplines, but
awards are given for the team and athletes with the most mileagefor that month’s discipline and again for the overall competition.Clubs compete in Divisions according to club size, so even
smaller clubs have a chance to win prizes. There are also prizesawarded to individual athletes in each session and overall.All stats are tracked in real time, as they are entered, so you
can always see how your club is doing and how you are doing
against others in your club and across thecountry. Follow other competitors on Twitterusing #USATNCC.
RULES & INFO:https ://www.teamusa.org/USA-Tr iath lon/USAT- for -
Me/Clubs/National-Challenge-CompetitionWEBSITE:Select Triathlon Club of San Diego “TCSD” when you register
online and log your workouts at: http://ncc.usatriathlon.org/NOTE: Enter your actual miles into the NCC site. The weighting
will be calculated automatically. Reminder: Elliptical miles willnot be a weighted discipline. Three (3) XC Skiing miles equals one(1) run mile. 1 Swim Mile = 10 Mile, 1 Bike Mile = 1 Mile, 1 RunMile = 3 MileHOW DO I JOIN?You must first be a USAT member to participate - join or renew
at usatriathlon.org. Then register for the NCC and select team“TCSD” at http://ncc.usatriathlon.org/TEAM LEADERBOARD:http://ncc.usatriathlon.org/teams/teamSearch
1. Eliminates GuessworkPerhaps the biggest advantage to using a power
meter is that it removes the guesswork that goes into training andracing. With a power meter, you can quantify exactly how hard youare working (as your effort is directly measured in watts). Manypeople use a heart rate monitor in their training. However, heartrate monitors only tell you how hard the effort is to your body.They don’t tell you the actual amount of work you are performing.Watts are a much more accurate way to measure your effort.In addition, heart rate only training suffers from a number of
shortcomings. Heart rates can vary day-to-day, they can ramp upslowly at the start of an interval and they can suffer from what iscalled cardiovascular drift. With power meters however, there is noguesswork. You can hit your exact intensity target at all times.This means no wasted time, precise intensity and better training.
2. Allows for Structured TrainingWhen you just start out, you can improve your performance by
following the ‘just ride lots’ technique. But soon, you will start tosee your improvement slow. A structured training program whereyou focus on different intensities at varying durations is the ticketto continued improvements in power and performance. After youuse your power meter to determine your functional thresholdpower, you can build a structured training plan with power-basedtraining zones. This will allow you to precisely target the relevantzone and energy system – which leads to maximum performancegains.
Level Name Average Power Average HR PRE
1 Active Recovery <55% <68% <2
2 Endurance 56-75% 69-83% 2-3
3 Tempo 76-90% 84-94% 3-4
4 Lactate Threshold 91-105% 95-105% 4-5
5 VO2 Max 106-120% >106% 6-7
6 Anaeobic Capacity >121% NA >7
7 Neuromuscular Power NA NA Max.
3. Determine Strengths and WeaknessesDepending on what type of riding and racing you do (cross
country, endurance, sprints, etc.), you will want to focus ondifferent areas of your power curve. For example, a sprintercares most about peak power over short periods of time. This
might be 30 or 60 second power for example. Anendurance rider cares more about 60 minute power forexample. A power meter allows to you accuratelyassess your strengths and weaknesses in relation toyour specific discipline. Then, using your training
zones, you can look to maintain your strengths while improv-ing any weaknesses.
4. Can Make the Most of Limited Training TimeAthletes with limited time to train (aka “time crunched”)
can especially take advantage of a power meter. Power meters helpmake the most of your training time by improving the quality ofyour training sessions. They also help to remove ‘junk’ training.Joe Friel, elite triathlon and cycling coach and author of numerouscycling books including The Cyclist’s Training Bible, calls thepower meter the most effective tool for increasing speed. He high-ly recommends that any cyclist who is looking to improve buy apower meter.
5. Can Track Fitness More AccuratelyPower meters provide highly accurate details about how your
fitness is changing throughout the season. You can track youraverage power numbers at given distances. You can also trackmaximum power numbers, functional threshold power and muchmore. Using software like Training Peaks and their PerformanceManagement Chart for example, you can track of variety of impor-tant metrics such as your Training Stress Score (TSS), AcuteTraining Load (ATL), Chronic Training Load (CTL) and TrainingStress Balance (TSB). The information gained from this type ofsoftware and analysis is invaluable.Another example is Efficiency Factor (EF). EF is your average or
normalized power for a workout divided by your average heartrate. As fitness increases, at a given heart rate, you will generatemore power and therefore your Efficiency Factor will increase. It’sa great way to tell if your fitness is improving. However, you can’tcompute important metrics like these without a power meter.
6. Race PacingWe all know that in most long, steady-state races such as a
triathlons and time trials, your best strategy is to pace yourself.You don’t want to start too hard and end up limping to the finish.Nor do you want to start too easy and finish with gas left in thetank. Well a power meter allows you to pace yourself almost per-fectly. Once an athlete’s optimal power has been determined witha power meter, they can gauge exactly how hard to push during arace.For example, if your race is two hours long, and you know you
can average approximately 200 watts for two hours (you learned
COACH’S
continued on page 22
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CORNER:
10REASONS TO BUY APOWER METER
courtesy of PowerCity.com
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COACH’S CORNER, Power Meter continued
this through training with your power meter), you then ride at orclose to 200 watts. If you look down and see 225 watts on yourhead unit, you know to back off. Vice versa if you see 175 watts.While everyone else pushing too hard into a head wind or guess-ing how hard to ride down a hill, the athlete with a power meteris just rolling along at the prescribed power. In fact, using apower meter in a race situation is such an advantage, many havereferred to it as legal cheating. Game on!
7. Race PlanningA power meter can also serve as a ‘cheat sheet’ in terms of pre-race preparation. If you have access to the course before the race,perform a simulation race as part of your training and then havea look at the data. You’ll have an exact rendering of what youneed to do to prepare for the big day. Lots of short, punchyclimbs? Then work on those. Lots of time spent right around yourFTP? Then focus on that. With the data in your pre-race powerfile, you will line up on race day already a leg-up on your compe-tition.
8. Data Allows for ExperimentationSince power meters provide instant data, athletes can experi-
ment with different techniques such as riding position, bicycleset-up, cadence and aerodynamics in order to determine howthese affect performance. For example, assuming external factorssuch as wind and grade are held constant, an athlete can ride fora mile, make a change in riding position, and then ride anothermile and see how the change effects performance.
9. MotivationWith a power meter, there’s no lying. You get immediate, accu-
rate performance assessment. This can serve as a great motiva-tional tool. There is nothing more satisfying then ending an inter-val or a ride and seeing an increase in your average or maximumpower numbers. A power meter can really help you hit that 100%effort target. In fact, it can serve as a great training tool becauseof this alone.10. Communication with Your CoachDo you have a coach or are you thinking about getting one? If
so, a power meter greatly improves the value that they can pro-vide. A power meter will provide a wealth of data for your coach.Not only power but things like speed and cadence are also inform-
ative. With this data, the coach can create a plan that is tailoredto your needs. Also, by continuing to view data from your rides,they can closely monitor your performance and make adjustmentswhere necessary.Bonus: Better Determine When Recovery is NeededWe promised 10 reasons to buy a power meter…but here is one
more. When used with a heart rate monitor, a power meter allowsyou to detect the onset of fatigue and/or illness. For example,your power to heart rate is a key training metric. If you see sig-nificantly lower power outputs for a given heart rate, it’s probablytime for some recovery.
Cost/Benefit So you’re convinced that a power meter is the single most
effective training tool a cyclist can use for improving perform-ance… but you think they are too expensive? We would argue dif-ferently. Cyclists often spend hundreds and sometimes thousandsof dollars upgrading the components on their bike. And we can’tthink of a single upgrade that can offer the potential gains thata power meter can. Power meters are simply an invaluable pieceof technology when it comes to cycling performance.In addition, power meter price wars are on! As power meters
have become more well-known, they’ve increased in popularity. Asthey’ve increased in popularity, more manufacturers have intro-duced new power meter offerings. More power meters results in amore competitive environment which means lower prices.Practically all major manufacturers have lowered their prices.Whereas before, you might have had to spend several thousanddollars if you wanted to buy a power meter. However now, thereare a host of quality options for much less. So more options andlower prices – that’s a win-win for consumers.
Summary: Reasons to Buy a Power MeterIt is for all of these reasons that power meter have become
essential tools for cyclists of all levels, their coaches as well assports scientists – who use them as a fundamental way to measureand improve cycling performance. Put simply – power meters canunlock more speed and endurance than any other training tool. Ifyour serious about your cycling… or just want a tool to measureand track your performance, it’s time to get powered up and buya power meter!
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10e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same.
Stories need not be just about triathlon, they can include running, cycling, tri travels… etc., whatever you think other club
members may find interesting. Without content, this newsletter will
end up being just ads, and that is no fun.
Submission date is the 17th of each month for the following month’s
publication and should include photos whenever possible. Any questions on the submission process,
please contact the publisher or editor for complete details. See page three for contact info.
Share your race report or adventure.
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WWW.TRICLUBSANDIEGO.ORG
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