WELCOME NEW MEMBERS
Ron Saetermoe
Sadly, we didn’t make our new member objective so Jarrett could go to Kona, but we did enroll a bunch of new members, and for that we are extremely grateful.
To our new members, here’s what I think you’ll find. All of the staff members here at Triathica are very friendly and eager to help you. We understand that you have your own unique objectives and we’ll do everything in our power to help you reach them.
Some of the equipment can be a bit intimidating so don’t hesitate to ask questions. It takes several attempts with the CompuTrainer to get it right and be sure to use the USB stick on some of your CycleOps sessions so you can file these as marker sets (see the last newsletter).
You’ll find the Endless Pool easy to use but a bit hard to get used to. You must stay right in the middle of the stream or it will push you sideways. Once you get used to it I think you’ll find it really makes for a great workout. No flip turns needed.
And probably the biggest thing you’ll notice is the help you’ll get from Jarrett and myself when you’re here. We discussed many times before opening, how we really want people to use the facility. The large gyms DEPEND on passive members to break-even. For example, the average 24 Hour Fitness has 8,000 members. Can you imagine if all 8,000 showed up at one time? Our numbers are much lower, but we want athletes that come here often.
You’ll also find Jarrett and myself eager to help you. We love discussing your upcoming races and strategy. While we do offer personal training for a fee our guidance and advice is free so we invite you to ask us what’s on your mind.
Thank you very much for your membership! We hope to see you here often!
Cheers!
6-MONTH WINTER TRAINING MEMBERSHIP EXTENDED
By popular demand, we have decided to extend our 6-month winter training membership, for only $180, until the end of October. However, the six months still begins on October 1st, so every day you wait is another day you miss training on some of the best triathlon performance equipment in Orange County.
We know many people were very busy and didn’t get a chance to come in to sign up before the deadline. If you can’t find the time to stop in, just call us up. We can get you set up over the phone.
Don’t miss this opportunity to have a place to come when it gets cold, rainy, dark, and windy outside. 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, an Endless Pool, and Landice treadmills, the smoothest and most quiet treadmills you will ever run on?
We have literally everything you need to get your workouts in, all in a cozy, air-conditioned facility. Don’t let the comfort fool you. Indoor training is the perfect way to focus on your workout and your workout alone. No worrying about cars, obstacles, visibility, flat tires, waiting for a lane, wearing a jacket, etc. Everything is in a controlled setting which helps you take your workouts to the next level. Dominate next year by staying in shape over the off-season.
Give us a call or come on in. 949.273.6223, Jarrett@triathica.com or 26475 Rancho Parkway South, Lake Forest
FREE GROUP WORKOUTS (Week of October 5th)
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 October 5th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, October 7th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, October 10th
Time: 7:00 a.m.
Planned Workout: Santiago Canyon Loop
Event: Group Run
Place: Triathica HQ
Day: Sunday, October 11th
Time: 7:00 a.m.
Planned Workout: Whiting Ranch Loop
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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) |
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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) |
TRIATHLON RETURN ON INVESTMENT
Get More for Your Money, Jarrett Pfleiger
Look around at any triathlon race and you will see that most triathletes are not afraid to spend money on their sport. If we think a piece of equipment will make us faster and give us an edge on our competitors, most of us will probably buy it. Bikes the price of a used car, the most cutting edge running shoes, the most buoyant wetsuits money can buy, all to shave a few seconds or minutes off their race times.
There are new technological advancements being made in the sport every day. Bikes are lighter and more aerodynamic than they have ever been. Wetsuits are more buoyant and friction resistant, and shoes are lighter and perform better. One could spend a small fortune trying to have the best equipment out there, and some do.
Even though some equipment out there is amazing and can definitely shave time off your races, you may not be getting as much return on investment as you could by spending your money elsewhere, such as with coaching or a good training plan. 
For a good cyclist, a nice bike could shave minutes off bike times, but for novice to average cyclists, the performance improvement is not as dramatic. The advantage in aerodynamics and weight is most dramatic for cyclists pushing the boundaries of human performance. For the average Joe, the gains in performance may not be worth the cost.
Buying a high-end bike when you are still a beginner is like spending a ton of money on the best wetsuit if you are not a good swimmer. Yes, more expensive wetsuits are more buoyant and create less friction in the water, but performance gains are really only noticeable for swimmers that already have their technique and speed down and just need that extra edge. If you are just an average swimmer, an entry-level wetsuit will be perfect. I recently bought a brand new Xterra wetsuit for $99 on sale and I love it. Just look for the deals and don’t feel like you need to drop over $500 on the next best thing.
Basically what I’m saying is to look for how much you are getting for how much you are paying, or “return on investment.” Is $5,000 for the new triathlon bike worth the few minutes you might save? What if you invested a little money in some coaching to raise the efficiency of your pedal stroke, a good bike fit to squeeze some extra power out of your legs, and/or a good training plan to make you a better cyclist. What about taking the hundreds of dollars you save by not buying a cutting edge wetsuit and invest it in some swim coaching, or maybe some good video analysis, to really cut minutes away from your swim time. I guarantee that for an average or below average swimmer, just a few swim coaching lessons will make you much faster than a top wetsuit will over an entry level wetsuit.
Don’t just throw money at your weaknesses; you need to tackle them head on. So many times people see our endless pool and get scared when they see the mirror at the bottom of the pool, or our underwater camera. Many are terrified to see themselves swim, which makes no sense to me. If you know you have bad technique, you should do everything you can to fix it, not spend $500 on a wetsuit or a small fortune on a bike and hope it goes away. From our experiences here at Triathica, most of the time, its only one or two little technique tweaks that make a HUGE difference. At just over $30 a pop per coaching lesson at Triathica, that’s a pretty good return on investment if you ask me.
If money is no option and you can afford all the best equipment and good coaching, then do both. But if your funds are limited, and you have to choose between that new carbon fiber bike or some good quality coaching to bring up your weak points, you will get more return on your investment with good coaching and training every time.
SPIN POWER DVD
Jarrett Pfleiger
Are you ready to take your cycling performance to the next level? Stop wasting time by logging mile after mile outside on your bike. You can get a better workout done in less than half the time by training harder and smarter indoors.
Sure, the scenery isn’t as good, but if you are serious about improving your performance on the bike, you need to add indoor training to your regimen. Focus completely on your workout without worrying about cars, stoplights, obstacles, flats, other riders, etc. All you need is an indoor trainer or stationary bike, and we will provide the workout and motivation.
Triathica would like to introduce the first DVD in the Triathica Academy series, Power Up! Power Up is a 60-minute spin workout designed to help build your leg strength to climb hills and power through the wind. The DVD will lead you through a series of intervals that will test your ability to generate power on the bike by continuously varying cadence, power (watts), and interval duration. The interval timer is accompanied by video of a spin class held at Triathica triathlon training center in Lake Forest, CA. The video is led by Ron Saetermoe, president of Triathica and USAT certified coach.
For each interval we will tell you which training zone you should be in. Don’t know your personal training zones? No problem. We will provide a test you can perform at home to find your zones. Knowing your training zones is valuable for making sure you are training at the appropriate intensity every time. Don’t waste time training in too low of a zone, or burn yourself out too soon by training in too high a zone. Test your heart rate zones before you do another workout. You can use this same test as a marker set to track your progress as you become stronger on the bike. Retest every few weeks and adjust your zones accordingly.
Stay tuned for more training DVD’s from Triathica as we continue to develop the Triathica Academy series. We are dedicated to enabling anyone and everyone to reach their triathlon and multisport goals. Let us help you train like a triathlete.
Please click here to purchase the DVD.
BIKE MS: BAY TO BAY TOUR
Felicia Jones
If you are wondering what dumb thing I am doing now, here it is . . .
Why am I doing this (the Bike MS: Bay to Bay Tour on Saturday, October 10th/11th)? Felicia isn’t THAT kind of cyclist! I do understand that this is probably beyond my normal riding capabilities, but who am I to turn down a challenge?
This is a race in support of someone I greatly admire and wish that everyone can one day have the pleasure of meeting. Lynette is the spouse of a teammate and is a woman whose magnetic spirit always stays with you. Dave and Lynette have been fighting MS together for many years and in honor of the love and devotion the two have for each other (high school sweethearts, and still sweethearts) I want (and need) to ride. Dave and Lynette are great examples for how each of us should live our lives and love those that are a part of it.
I am really riding this grueling race because Lynette can’t. AND if she could, she would probably beat Dave.
I understand that times are tough, but I would appreciate if you could donate even a few dollars (you don’t have to post an amount on the page). If everyone donates just one dollar, and I send out 1,000 emails . . .
So, since I don’t like to ask people for money, I have come up with a way to reciprocate for those that are eager to donate. Here are the donation levels:
$25 “Hungry Hippo” – You will receive 1 dozen homemade chocolate chip cookies or 1 pint of homemade salsa. You must be semi-local for delivery.
$30 “The Chef” – You are invited to a cooking class at my house where you learn how to bake chocolate chip cookies and make the infamous “Felicia’s Salsa.” Wine will be served, of course.
$50 “Wax On, Wax Off” – I will come to your home, if you are semi-local, and wash your car. This includes external washing, shine on the tires, and the windows. (Only one car, SUVs and minivans extra.)
$75 “Auntie Daycare” – I will watch your kids for 3 hours. This only includes your kids and a date will have to be negotiated. This only works if I live within 2 hours of your home or make a habit of coming to visit where you live (that is pretty much everyone); and that I like your kids.
$100 “Place Your Ad Here” – Body marking. Yes, there it is, I said it. I will post an ad for you, on my body, on race day. Now, this is limited to space (legs and arms only), and will have to be re-applied for the second day of the race (I plan on showering). This can be drawn by you, me, or my team members the morning of the race. I will supply minimally 4 marker colors (black, red, green, blue), but it must be something that I can show to my grandmother.
$150 “In Your Face” – You will be invited to watch the race (Day 1 Carlsbad, Day 2 San Diego) and to laugh and take pictures as I come crawling across the line. Sign making materials will be provided for you to express yourself to the racers (i.e. “Felicia is da bomb!” or “Only 80 more miles to go!”) Those that make it to Carlsbad are invited to stay in the beautiful Carlsbad Residence Inn for the night and wish us well the next morning. Continental breakfast will be served.
$200 “You Have Got to be Kidding?” – At this donation level I will deliver a singing telegram from you to a recipient that is semi-local. This could include costume and, of course, dancing and clowning around. You must understand that the only songs I know all the words to are “Happy Birthday” and some Christmas carols, but I am sure we can work something out.
If you don’t want to take advantage of any of these prestigious parting gifts, any amount you are willing to donate will be greatly appreciated.
Anyone want to join me for a ride?
FREE GROUP WORKOUTS (Week of September 28th)
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 September 28th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, September 30rd
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, October 3rd
Time: 7:00 a.m. (back to the regular time)
Planned Workout: 1- 3 loops of the Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, October 4th
Time: 7:00 a.m.
Planned Workout: 9 miles in Whiting Ranch
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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) |
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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 AND CORRINNE UPDATE #13
Jarrett Pflieger
The week leading up to the OC Tri was not a typical training week for Corrinne, it was mostly a lot of rest. She was able to get a massage on Monday and a chiro adjustment on Tuesday. She and Pete were also able to attend the Triathica course talk on Tuesday night, which they agreed, “provided key race insight.”
Pete was also able to taper the last week and take it easy, besides an unexpected 10-mile hike on Wednesday through the local mountains, searching for a lost trail runner, Gina. “After being out there with 100 plus degree temperatures for three plus hours, I was pretty cooked,” said Corrinne. She did replenish her lost fluids, but still felt a bit tired. She hoped that a few days of active rest would have her ready by race time.
I saw both Pete and Corrinne at transition on Sunday morning. They seemed excited and anxious to start, but not really nervous at all. It must be the ultra-runner in them.
Corrinne’s wave went off second and Pete’s was 5th. The water was too warm for wetsuits, so they both decided to go without them. For Corrinne, the swim was much longer than she thought. “I usually breathe every four strokes, but I was so pumped up from andrenaline and all the thrashing going on around me that I had to breathe every other stroke.” She planned on staying to the left to avoid congestion around the first right turn bouy, but apparently, so did everyone else. She was scared about re-injuring her broken wrist, so she finally found some clear water right in the middle of the swim course, of all places, and was able to settle down and get into a nice pace.
She finished the swim then unfortunately had some problems on the bike. She felt some rubbing going on in the back wheel area, and thought she might have a flat or some brakes rubbing. She got off the bike at one point to check, and the brakes were rubbing a bit on the rim. She was unable to adjust them out on the course and had to push through the extra resistance caused by the brake. Because of that, she believes her run suffered. “While I was riding I somehow pulled my groin muscle. The combination of the pulled groin and the exhausted legs didn’t lead to my best run,” she said.
Pete was also a bit dissappointed in his run time, but I think a lot of people were disappointed in their run on Sunday. It got hot pretty fast and it is a very hilly course. “Both Corrinne and I have run and biked the course many times before the race and I know we could have easily done better. I think it was just a combination of several small things that led to a disappointing performance. There is always next race,” Pete explained.
Overall, Pete and Corrinne both had a blast and are looking foward to their next triathlon. The most important thing is that they finished and had fun while doing it.
Results:
Pete – 2:48:03
Corrinne – 3:14:08
RACE REPORT: ITU SPRINT TRIATHLON WORLD CHAMPIONSHIP
Sara Davis
When I arrived in Australia I was in a state of total disarray. I didn’t know exactly where I was staying, where the heck I was and how I was going to get to the race. I had made a bunch of quasi-plans but nothing very specific, that’s just the kind of traveler I am. When I got the airport, I decided to check my email to see if one of my contacts had emailed me. Yes, my Australian contact Jess was planning on picking me up at the train station in Nerang. I had to figure out how to get on a train and find a girl I have never met before. Everything worked out to say the least.
I ended up staying with a bunch of Surf Rescue athletes from Australia who live on the Gold Coast primarily to train for Surf Rescue competitions. It was great. They were in bed by 8:00 p.m. and up by 5:00 a.m. which was a perfect schedule for me. I decided to go to swim workouts with them where I swam in a swim group with Emma Snowsill, Olympic Champion! No, I couldn’t keep up, but that’s beside the point. It was awesome!
As it came closer to race day, I wasn’t even nervous, I don’t know what it was, but I was just really excited. With my disappointing finish at Nationals, I had a small lack of confidence and did not to expect to finish well. Then something changed, a fire started to burn in my stomach and I got really pumped up. The day before the race I decided I was going to have the race of my life. I wanted to push myself so hard that I would want to collapse after the finish, which is hard to do on such a short distance. My goal that I set was being the first American in my age group.
Race morning came quickly. As always, it was easy to wake up because I really don’t sleep before big races anyway. I pretty much just lay there staring at the ceiling. I had my peanut butter banana honey toast, put on my red and blue Team USA tri-suit and hitched a ride to the venue.
The transition area was huge. We had to rack our bikes the night before so there wasn’t much for me to worry about. I was light and cheery in the morning, cracking jokes, pumping my competitors tires for them because they couldn’t figure out how to do it (weird). I got my wetsuit on and I was ready to go.
I got on the start line with my competition, put a little spit in my goggles and started fooling with my watch to get it to go. Bang! There went the gun. Oops, wasn’t quite ready. I sprinted into the water, dolphined a couple times, and I was off swimming. I have never felt a real draft in the swim until now. I got right on the toes of a girl in front of me and drafted the entire swim, coming out of the swim I felt fresh. I had no idea where I was at this point getting out of the water into transition, later I found out I was in 26th position.
The run to transition was relatively long; I did some passing on the way, got to my bike and was out of transition onto my bike in record time. During the bike all I was doing was passing; I was passing girls my age, younger girls, then all of a sudden I was passing boys. I looked down at my Garmin and I realized I was going 24-25 miles per hour, without a disk wheel. I was hauling. Not one person passed me on the bike. After the bike I was in 14th position. I passed 12 girls in my age group during the bike.
I had another quick transition and made sure to grab my Garmin watch for the first time when I raced. I wanted to keep track of how fast I was running. I wanted to always keep my pace under 6:45 minute miles. During the run I played fishing games. I would pick someone out in front of me and just reel them in, keeping my pace around a 6:30 minute mile and watching my distance to see how far along I was. Once I hit around 800 yards left I started sprinting, passing people left and right. Since it was an up and back course I could tell that I was the first American. One of our USA coaches handed me a flag and I got to finish with the US flag in hand. I had never felt so good; I had goose bumps, as I was finishing. With the crowd cheering and the music blaring, it was exactly what I had imaged when I was dreaming of it.
I got 10th place overall and 1st American! For the first time EVER I felt like I was going to lose my breakfast at the finish line. It felt good to push it that hard and I think that it was the first time I felt so proud of myself after a race this year. So my Australia trip was a success. Thank you so much to everyone that helped and donated to help me get to Australia!
INDOOR CYCLING: THREE THINGS YOU NEED TO KNOW
Jarrett Pflieger
I like training outside, especially on the bike. I like scenery, I like the wind rushing against my face, and I like going fast. Although I enjoy the feeling of being outdoors, I’ve noticed my workouts are not nearly as effective as when I train indoors on a CompuTrainer or a spin bike with a power meter. A one-hour ride indoors for me is comparable to two to three hours riding outside.
Training outside can be fun and there is definitely a need for it in any good training plan, but those that train exclusively outdoors are missing out on opportunities to increase their cycling performance. When you ride outside, there are many variables that can keep you from having an optimal workout. It’s also very easy to not push yourself as hard as you should for maximum performance gains.
So what is so beneficial about indoor training anyway?
1. Controlled environment
Indoor training allows a rider to control their surroundings. No extreme temperatures, cars, wind, flat tires, and stoplights means you can get a great workout in, every time. It’s also a lot safer.
You can buy or create workouts with sets and intervals that work on specific parts of your cycling repertoire, such as endurance, speed, or power. Since your environment is always the same, it is very easy to track your workouts week-to-week and see if you are getting better, and if so, in what areas. It is very difficult to do a structured workout outdoors with constantly changing terrain. Even comparing your times on the exact same bike route can be skewed by changes in weather, stoplight sequences, flats, wind etc. Just like track workouts for running, indoor cycling sessions are an important part of any athletes training plan.
2. Save time
Training indoors is more intense than riding outside since there are no distractions. It is just you and your bike; so you can really focus on your pedaling efficiency, power production (if you have a power meter), and exertion levels. Riding outdoors usually involves frequent stopping for lights, cars, and many will take it easy on the down hills. Indoor training eliminates this and ensures you get the best workout you can in the shortest time possible.
3. Get better, faster
What would happen if every time a body builder went to the gym, he didn’t really have a plan besides knowing he would lift for about an hour? Would he get stronger and bigger over time? Of course. Could he get bigger and stronger in less time if he had more structure? Absolutely. Obviously the goal here is not to get bigger, but it is to get stronger, faster, and more efficient.
All the time I hear people say, “I have to go ride fill in the blank miles today.” Don’t get me wrong, you do need to make sure you get enough miles in to get your body used to the distance, but people rely on “the miles” too much. Just because someone goes out and rides 60-miles doesn’t mean they got a great workout. It is very possible to have a five- to ten-mile workout that is much more intense and benefits the athlete more than a long and slow 60-miler. As with most things, quality is better than quantity.
Training indoors allows the athlete to have structure and really focus on what they want to accomplish. It may get a little boring, but there are ways around that. Crank up some music on your stereo or MP3 player. Don’t like training alone? Take a spin class. If you hate staring at the wall, look into a CompuTrainer or get some quality cycling DVDs that can guide you through a workout. Keep training only outdoors if you are just doing it for fun. If you really want to be a better cyclist, consider adding a healthy dose of indoor training to your training schedule. What better time to train indoors than the winter off-season?
