FREE GROUP WORKOUTS (Week of August 31st)
All of our group workouts are free to members and non-members, so come on out!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of August 31st
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, September 2nd
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, September 5th
Time: 7:30 a.m.
Planned Workout: 1 – 2 loops around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, September 6th
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
 |
Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Park at the beach ($8.00) or on the street (free) |
 |
Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
PETE & CORRINNE UPDATE #9
Jarrett Pflieger
Another week gone by and another week of training logged for Pete and Corrinne.
Corrinne is almost 100% recovered from her hard spill a few weeks back on the bike where she broke her wrist. She recently took a trip to Catalina for a nice couple days of relaxation, and of course training. Corrinne is a triathlete now, no opportunities for training will be missed. “I had some great runs through the trails there and the swimming was fabulous. The water is so clear there and the fish are gorgeous,” she said.
Other than her trip to Catalina, her training has been pretty consistent. There was nothing too out of the ordinary. Pretty much the same goes for Pete this past week. Being sponsored by Hammer Nutrition products, he has enjoyed the benefit of training with some of the best products out there.
This past week he has really focused on proper fueling during workouts and proper diet when not exercising. He has been trying to increase his protein intake to help his body and muscles recover from workouts. “I love the chocolate Hammer Whey. I found it helped reduce a lot of the soreness from my intense workouts.” Proper post workout nutrition is crucial for fast recovery and increased intensity for the next training session.
Overall, nothing too crazy this week from Pete and Corrinne. It’s actually good that everything is falling into place and getting more consistent since the OC Tri is only a month away. In the next few weeks they will hit their maximum training week and then begin to taper down for their race soon after that. Lets hope everything stays on the right track and they can just dominate the race on September, 27th
Check back in next week to see how Pete and Corrinne are doing.
NATIONAL CHAMPIONSHIP RACE REPORT
Sara Davis
Everyone has that disappointing race, mine just happened to be at National Championships, not exactly the race you’d pick for everything to go wrong. Everything did seem to go wrong, even flying to Alabama was difficult; I actually think it’s quite funny now that I think about it, but we’ll get to that later. When I thought about going to Alabama, I always thought it would be in the middle of nowhere. I thought, “what a horrible spot for a venue.” I was proven entirely wrong and the venue in Alabama was amazing. The people were great, the nicest and most welcoming people I have ever met, and every one had a country accent, definitely amazing. USAT did a wonderful job with this event.
With delayed flights it took me 18 hours to get to Tuscaloosa, Alabama. I arrived at my hotel at 12:30am. Not a great start to the trip. I woke up that morning around 8:30 and immediately got on my bike to ride the course and check out the run course. The ride started out beautiful, but also humid and hot. The course was a two laps so I only did one lap. It down poured on me the whole time. It was the kind of rain that hurt, but at least I wasn’t extremely hot. The run course had three really large hills, which fortunately I felt prepared for. After my short pre-race training session I went to lunch with, who turned out to be, all age group podium racers and an Ironman legend. We went to this small country breakfast place in which our waitress’ name was Dixie. The menu was hand written on a 3X5 flashcard, the kind of place you can only find deep in the country. I love the country. Then it was time for packet pick-up. I’ll tell you this much, there is nothing like a big triathlon event. It’s so funny to see how everyone is showing off their equipment, almost as if they are peacocking trying to intimidate their competition. I always enjoy people watching on days like this.
I subscribed to the saying, early to bed, early to rise. On race morning I woke up at 5:00 a.m. bright and early, oh wait, I mean dark and early. My hotel was walking distance from the race so I walked down to where I had to rack my bike the night before the race. What’s nice about National events is they have everyone’s rack spot marked, so there’s no fighting for space, or getting there extra early for the perfect spot. It’s already picked out for you! I got all my race equipment situated and I had to be out of transition at 7:00 a.m. sharp. I had an hour to burn because my wave didn’t start until 7:54, so I spent the majority of it waiting in the port-a-potty line.
As I was getting ready for my wave I jumped into the water to take a couple strokes. There are so many girls in my wave that there wasn’t enough room on the starting block. I had to tread water and even this was difficult. The current was so strong that I had to work to stay behind the starting line, when I say work, I mean I was literally doing backstroke to stay in the same position. The start gun went off. The first 1/8th of the mile was with the current; the remainder was against this very strong current. We got to the first buoy very quickly and as I was going around the buoy I got this horrible smack to the face. My goggles were off around my neck and as I lifted my head I saw blood on my hand. Man, I got a bloody nose, are you serious? Since I am in a lake and not an ocean, I decided it was okay to go on. Swimming against this current was horrible. In Olympic Distance swims I usually swim in the low to mid 20’s. My swim was 41 minutes. This swim took me 7 minutes longer than my half Ironman swim. Real swimmers really had an advantage in this race.
After the swim, with blood dripping down my face, I rushed to transition, took a deep breath and was off on the bike. The bike was a good rolling hills course, it was catch up time for me. Right away I passed 5 or 6 girls, I kept passing and passing more girls. I felt great. Then, the unforgivable happened. I shifted my gears while I was going too fast and boom; my chain fell off of my front ring. I tried to shift it back right away and it didn’t happen. Really? I got off my bike and put my chain back on my chain ring as I watched racers re-pass me. It was one of those times where you just want to throw your hands up in the air and just quit, but I couldn’t. I could not live with myself if I quit. I got back on my bike mid-hill and started riding. This time I could feel the soreness in my legs from stopping suddenly. I had about a lap and a half to try to re-pass the girls that I had already passed before, so frustrating. Finally, I got back into transition, got my running shoes on and I was off.
It was hot, it was humid, it was pretty much miserable. The only hope I had to survive the heat was pouring water on myself at every aid station. The run course was one of the most difficult triathlon run courses that I have done. The hills were both long and steep, but the good thing was that in this race what goes up goes back down, so we had an equal amount of fast down hills. As the race went on, I went faster and as the finish line came closer I saw one of my breakfast buddies in front of me. I thought, “Oh I can catch up to him and we can finish together.” As I speed up through the grass through the finish shoot, which was 200 yards or so, I felt great. I was pretty much sprinting. Out of nowhere I felt my ankle roll and before I could do anything I was flat on my face, 20 yards to the finish line. Yes, I face planted in front of all of the spectators. As I was on the ground I heard the spectators gasp and even one yell, “You can do it!” As I got up I was already laughing.
I couldn’t believe that something happened at every leg of the triathlon. I came in 40th place in my age group, which is very disappointing for me. But, overall I still had a great experience. My bike split was amazing for having to stop in the middle of the race and my run split was good as well. The good thing is, I know I can do better and improve. Everyone will have a horrible race sometime in his or her career. The thing I learned was to keep going when things get rough and to always keep my head up. The day would have been more disappointing if I wasn’t able to laugh about it at the end.
SPIN CLASS SCHEDULE
Do you want to get faster on the bike? Do you like group training? Do you hate stoplights, flat tires, cars, and crashes?
If you answered yes to any of these questions then you should check out Triathica’s spin classes every Tuesday morning and Thursday evening. The morning class will be at 6:00 a.m. and the evening class at 6:00 p.m.
Our spin classes are different from anything you have ever done. You will be riding top-of-the-line CycleOps 300PT indoor cycles with power measuring capability (watts). When you can see how much power you are producing, you know exactly how hard you are working from one workout to another. Spinning without watts and without structure can be a huge waste of time. Get a great workout in under an hour at a Triathica spin class. It will feel like you went for a three-hour ride on the road. Don’t get left behind; indoor training is the new standard for increasing performance on the bike, all done in less time.
We are starting small with only two classes per week, but expect to add more soon as demand grows. To reserve a spot in a class, call 949.273.6223 or email Jarrett@triathica.com.
$180? ARE YOU NUTS?
Ron Saetermoe
It’s been three months since we opened Triathica with much fanfare. So far, the experience has been great. We’ve had the chance to work with some amazing athletes and we’ve had the chance to help develop some athletes that will be amazing someday.
But we want (and need) more!
Therefore, we’re announcing our best deal to date . . . one that will probably NEVER be repeated . . . a six-month membership for just $180.00!!!
We know the economy is tough and many of you have been holding off on spending any extra money. However, we also know how dedicated you are to the sport of triathlon. So we’re hoping that this offer will get those of you that are on the fence to come on in and “train like a triathlete.”
Here’s how it works: Enroll in our level 1 membership from September 1, 2009 to September 30, 2009 and you will get to train here at Triathica for just $180.00 ($30.00 per month). Your fees are due upon enrollment but we do have a monthly installment option of $210.00, or $35.00 per month.
Your membership begins October 1, 2009 and runs through March 31, 2010. If you want to come in before October 1st to train you will need to buy a regular membership for $40.00 (for an “associate” membership) until October 1st (for the month of September we’re bringing back the three training zone assessments in swim, bike and run with your paid membership ($150 value.))
Our thought is that with winter coming and daylight savings going, you’ll want to do more of your training indoors. And what better way than with our PowerTap spin bikes, CompuTrainers and Endless Pool?
Give us a call or come on in. 949.273.6223, Jarrett@triathica.com or 26475 Rancho Parkway South, Lake Forest
FUNDRAISER FOR WORLDS IN AUSTRALIA
Sara Davis
Being a struggling athlete, and someone who is trying to become a professional triathlete in the near future, I don’t have a lot of money to spend. If you don’t know already, I recently qualified for the World Championships in Australia, which is on September 13, 2009. This race is ridiculously expensive. Not only do I have to pay for race fees, Team USA fees, uniform fees; which are all required, I have to buy a ticket to Australia.
So with this said, on Monday August 31, 2009 the OC Tavern in San Clemente is hosting a fundraiser for me at 8:00 p.m. There will be music played by Devin Tolentino, a fellow triathlete, and my friend’s band Jupiter and the Moons. We will also be having a few raffles! The cost is $10, so bring your dancing shoes, your smile and be prepared to have a great time!
I hope to see you there!
OC Tavern
2369 S El Camino Real
San Clemente, CA 92672-3256
(949) 542-8877
INTRODUCING THE TRIATHICA ACADEMY
Ron Saetermoe
One of the projects we’ve been chipping away at for several months now is a cycling workout video. Some of you may have even been in on the filming of one or two of these videos.
This first release will come under the umbrella of the “Triathica Academy.” The purpose of the Academy is to provide tools to help develop triathletes. Included will be:
- Workout videos
- Instructional videos
- Training classes
- Training clinics
- Training camps
We’ll let you know when the first video release is ready. We’re very excited about it because these groundbreaking videos will incorporate some features not yet seen in any other exercise videos.
Cheers!
TO STRETCH OR NOT TO STRETCH
Alyson Wolfe
Most athletes do it, regardless of the sport they are training for and the goals they are trying to accomplish in their training. Stretching has been ingrained in the psyche of almost all athletes as the proper way to warm up and get muscles ready for the work they are about to perform. 
But why do people stretch? To get the muscles warm? To prevent injury? Research is showing that common static stretches performed by millions of athletes around the world might not do anything of the sort.
Many triathletes spend hundreds of hours per year preparing for competitions. Many times, gains in performance are limited by the incorporation of poor pre-race training techniques, including static stretching before workouts. Some effects of static stretching have a negative effect on power output leading to a decrease in performance.
There are a number of choices that should be considered as an alternative. Before we decide on which type of stretching technique should be performed, we must look at what we are trying to accomplish to be successful in a race or in training. In triathlons, we are trying to maintain an optimal power output level throughout the entire race, which will not dramatically differ from one event to the next.
We do not want to impede the process of optimal power output of muscles by incorporating the wrong training techniques that could decrease power production. The question is, which type of stretching exercises will provide the best possible result and not limit power?
The two most common forms of stretching are static and active (dynamic.) Static stretching lengthens the muscles by holding a stretch for a period of time. Dynamic stretching involves active movements such as arm circles, leg swings and shoulder shrugs.
From a physiological perspective, dynamic stretching is the preferred choice and can be part of every triathlete’s pre-race routine. It is the preferred choice because static stretching can interfere with the muscles ability to create power resulting in a negative impact in performance. Studies have shown that static stretching decreases the dynamic strength of the muscle and some research professionals feel that static stretching may put the athlete at a greater risk of injury.
Static stretching causes the muscle to lengthen, which can reduce the ability of the muscle to recoil or contract forcefully. The application of power is dependent on the ability to produce a quick contraction, especially during a race. A muscle that is statically stretched prior to the competition will not have the capability to perform this type of contraction at an optimal level.
If the goal is to maintain power, athletes should be involved in a limited, non-aggressive, dynamic stretching program prior to the competition. Some athletes may be tight in certain areas or dealing with injury. Under these circumstances, a limited amount of static stretching could be considered. Foam rollers are another great alternative. They will loosen the muscle and get the blood flowing without lengthening the muscle.
For more information on the proper use of pre-race stretching please consult a professional. The knowledgeable staff at Triathica will be happy to help.
WHERE’S TRIATHICA GOING?
Ron Saetermoe
A friend of mine asked me the other day what our goals were for Triathica. Great question . . . one that I contemplated for months while writing our business plan. The answer to that question has changed as things have developed.
Our immediate plans are to get 200 regular members before the end of the year. If you read our last newsletter you know that if we hit that mark by September 1st I’m going to take Jarrett to Kona with me to watch the Ironman World Championships.
We feel that this level of membership will validate our idea that there is a market for a facility dedicated to developing triathletes. We’ve got some obvious obstacles: the economy, our location and our facility.
We know the economy has impacted our business. Even good friends of mine are telling me that they would like to join but can’t right now because of economic reasons. Bummer, because we need every membership.
We also know our location isn’t the best. We’re way up on Bake Parkway almost to Foothill Ranch. While it’s a great place to live and work, it isn’t exactly central to our market.
And finally, our facility. I own the building that Triathica resides in. Before we moved into this space we looked for more suitable space to rent in Irvine and found some really great places. The problem is that my tenant of 2 ½ years went out of business and left the space empty. Well, it didn’t seem prudent to rent space when I was already paying for space that I couldn’t rent. That’s how we ended up here.
Also, we’d like to have more room. While the space will easily accommodate 200 members we’d like to have even more room for more spin bikes and floor space for other activities.
We’ll get there with your help. We’d like to have the premier triathlon training center in the world – right here in OC, but we need your help (membership).
Thank you for your support!
KEVIN DAVIDSON: MARATHON MAN
Jarrett Pflieger
Many people dream of completing just one marathon in their lifetime. That was Kevin Davidson’s goal… 18 years ago. He has done 53 of them since.
Kevin is a member of Triathica with an extensive background in running, wanting to try something new to give his knees a break. His knees deserve it. They have carried him through over 50 marathons; at least one a year, for the last 18 years. Kevin believes, “Triathlon gives me new ways to push myself, is less punishing on my body, and gives my upper body a chance to get conditioned.”
After 53 marathons, the thrill of finishing is still there, but Kevin wants something more. He has recently set his sights on a goal of grandiose proportion. He wants to complete at least one race on every continent. That’s right, all seven of them, Antarctica included. Right now he is planning a trip to Angkor Wat, Cambodia to check Asia off the list. He is not familiar with the region, so he will be taking a group tour to Cambodia with Cathy Loper Events, a company that organizes groups to compete in races around the world.
Another notable racing feat was the time he did the Marathon du Medoc in France last September. After completing the race, he and a friend then took a flight to Hawaii and ran the Maui marathon the next weekend. “The racing in back- to-back weekends wasn’t bad, but the time change was killer. It was hard for my body get used to it, but it was still a great experience,” Kevin explained.
Kevin is the first to admit that any speed he had 18 years ago is long gone. Sure, he would like to go fast, but just going out time-and-time again to prove he still can is enough for him. He started running because of weight gain and health deterioration caused by a back injury. He soon learned that if he had no accountability, he wouldn’t run. For him, signing up for a race was the motivation he needed to get out and train. That, along with a consistent group of training partners, has kept him going all these years. Being able to eat and drink what he wants when his training load is high hasn’t hurt either.
Kevin recently completed America’s Finest City half-marathon in San Diego, CA. He liked the race a lot and although he wasn’t ecstatic about his time, he was happy with his effort. It was a relatively hilly course, but he kept his pace under ten minutes per mile and dipped as low as 7:30 on some of the downhill sections. “Overall it was a great race. The weather was awesome for running until mile 11, then sun came out and it got hot fast. Some of the scenery was just amazing,” he described.
Kevin’s only major complaint about the race was its lack of the usual “beer garden” at the finish line. He normally looks forward to kicking back a few brews after his races, so the lack of the beer garden was disappointing to say the least.
Kevin now has his sights set on the Orange County International Triathlon on September 27th, 2009. He has been training hard and improving dramatically on the bike, his weakest event. The weekly Saturday morning group rides at Triathica are getting him more comfortable on the bike and improving his fitness. “I have a fear of crashing while going fast which really holds me back on the steep downhill sections. I’m definitely getting more comfortable with downhill speed, which will hopefully save me a lot of time in the race,” he said. The group rides go through Santiago Canyon, the same route of the OC Tri bike course. This is getting him more familiar with what to expect on race day. We know Kevin will do great.
The man is going to do a marathon on Antarctica, it is doubtful an Olympic triathlon will phase him.
