HELP JARRETT GO TO KONA
Ron Saetermoe
The “big dance” . . . Kona. The Ironman World Championships. Every triathlete’s dream. Many try to get there but few actually make it.
I’ve been there twice . . . as a volunteer. In 2007 I watched my friends Larry Davidson and Mickie Shapiro compete (they both qualified). Simply awesome. By the way, it is also awesome to volunteer.
Anyway, if you haven’t noticed, we’re on a membership drive here at Triathica and our goal is to add 180 new members before December 31st. A goal I’m confident we will hit. However, I told Jarrett (Triathica facility director), if he was able to sign up 180 by September 30th that I would take him to Kona to watch the race.
Needless to say, Jarrett is extremely motivated. Therefore, if you know anyone that is considering membership, let me give you a couple good reasons for them, or you, to join:
10. Forty bucks a month is chump change.
9. Sign up before Obama makes you.
8. It would take you 41 months at $40 to buy your own CompuTrainer.
7. The Endless Pool makes you feel goooooood.
6. You know that with a little help you can beat that guy/gal that always beats you.
5. Ron is one really cool guy to hang out with.
4. The Triathica spin classes really kick butt!
3. It’s fun to critique other swimmer’s strokes on the Dartfish video analysis software.
2 No waiting for machines like at certain “globo” gyms.
1. Jarrett wants to go to Kona!
Anyway, we have a really great deal going on now for membership: one free training zone assessment of your choice (swim/bike/run), a $50.00 value AND a Dartfish video analysis of your choice (swim/bike/run), a $125.00 value.
Memberships are month to month. No initiation fees and no cancellation fees.
Please sign up. Jarrett really wants to go to Kona!
Cheers!
FREE GROUP WORKOUTS (week of August 17th)
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 17th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, August 19th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, August 22nd
Time: 7:30 a.m.
Planned Workout: 1 loop around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, August 23rd
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)
|
NEW MEMBERSHIP OFFER
Triathica is now offering a new membership deal through the end of August! Anyone who signs up for any type of membership before August 31, 2009 will receive one FREE in-house personalized training zone assessment ($50 dollar value), one free video analysis of your choice in swim, bike, or run ($125 value), and a 20% discount* on all membership levels for those that qualify. This brings a Level 1 membership down to $40/month. (To receive 20% off membership, you must be associated with a club, organization, or group that is dedicated to multisport (swim, bike, or run). There are no initiation fees and no contracts. All members have the luxury of using the state-of-the-art facility seven days a week.
Your free in-house training zone assessment could be in swimming, cycling, or running; you decide. Did you know that your training zones are different for every sport and knowing yours can be a great tool for creating your workouts, training more efficiently, and increasing performance? Knowing your training zones can really give you a better understanding of your body and its limits, which will, in turn, give you a better understanding of how you should be training in each sport.
We will take heart rate readings multiple times at specific intervals throughout a specialized graded workout. These numbers will tell us what your heart rate is at different levels of exertion in all three sports, how much power you can sustain on the bike for different lengths of time, what your race pace should be in the swim and run, and lots of other data specific to you.
The video analysis is done with our Dartfish motion capture software. You will receive a DVD mediabook that contains footage of your form from all different angles along with notes on what to work on so you can improve. This is a $125 value, and is free with any membership this month.
Don’t wait too long to take advantage of the membership discounts, free assessment and a free video analysis of your choice.
Please call 949.273.6223, email jarrett@triathica.com or come in to the facility to get more information on membership.
PETE & CORRINNE UPDATE #7
Kelli Whittaker
Pete and Corrinne are well on their way to success at the Orange County Triathlon in September. Pete continues to train like an animal and Corrinne is just getting back into the swing of things after her unfortunate cycling mishap several weeks ago. Her broken wrist is healing well and she said that she is, ”Excited to get back out on the road for the first time since the injury.”
Corrinne has been taking advantage of the CompuTrainers at Triathica. It allows her to get a great workout indoors, probably much better than out on the road, without the risk of crashing and re-injuring herself. “I really like the CompuTrainers because it is such a controlled environment. No cars, stoplights, or flats. Just me and my workout,” she explains.
One thing Corrinne has been able to do ever since the injury, even with the splint, is swimming. She is now a regular at Lake Mission Viejo and likes to swim back and forth between the buoys to get a feel for open water. Even better is the fact that the lake is the same location as the OC Tri she will be competing in. Corrinne likes the lake swimming but is still unsure about the ocean. She saw a sting ray swimming beneath her last time she swam in the ocean and has been tentative to go back.
Pete, on the other hand, had been out racing like a man possessed. He recently completed the Camp Pendleton Sprint Triathlon and came in 10th in his age group. He felt that his swim split was a little slow and hopes to improve in that area by utilizing Triathica’s Endless Pool and going to our group swims on Wednesday nights in Corona Del Mar.
Pete and Corrinne are both diligently following the training plans they received for attending the 12-week OC Tri camp put on by Triathica. One workout in particular, a speed workout on the bike, gave Pete some trouble. “I found it difficult to hold an RPM of 120 at 300 watts. I was close but felt very tired after,” he said.
They were both very excited to get their training zone assessments completed. Pete revealed that, “Having my training zones helps keep my training session focused. I feel confident after my session when I stick by the training program.” Corrinne also finds the training zones helpful because it lets her know, “Exactly where I need to be in my workout intensity-wise. It’s hard not to waste time training at too low an intensity, but having my zones allows me to save a lot of time and train efficiently.”
Looks like everything is coming along well for both. We hope the progress keeps coming in the final months leading up to the race. Check back in with Pete and Corrinne next week to see how they are progressing.
RACE REPORT: H2O AUDIO SURF MONKEY
Sara Davis
I was contacted by one of my sponsors, Waterman’s Applied Science; which might I say is the best sunscreen company around, to do a team competition at the Surf Monkey in Oceanside, CA this past weekend. Surf Monkey is a new event, which attracts a lot of triathletes such as Michellie Jones, Kate Major, Luke Bell and other water sport enthusiasts to join in a day of fun in the sun.
Waterman’s, being mostly aimed at surfers, paddlers and stand up paddlers, asked me to be the runner in a relay event which consisted of a 5k sand run, one mile ocean swim and a four mile stand up paddle race. I quickly accepted the offer and was really excited to be doing a team event and be part of a team for the first time since my soccer days.
As the days got closer, Waterman’s kept telling how I better get a really fast run time, and that they are talking a lot of smack to the other companies in the team event such as H20 Audio and Cliff. Knowing that I wasn’t going to be completely fresh because I am not training specifically for that event I immediately got nervous. I took a look at the website and realized that I am probably going to be racing against an Ironman champion or an Olympic medallist. YIKES! I’m not quite to that level yet!
Talking to Waterman’s and doing the numbers, they figured as long as I get within four minutes of the top competitor, our team would have a very good chance of winning. I have never really met my teammates, but man, they have got to be fast if they can clean house with a four-minute gap!
Race day came along and I decided to hitch a ride at 5:00 a.m. to get down to the race. I brought my bike so I could ride back home to complete my training day. I met one of my teammates, Tyler Anderson, who was the swimmer for our team. Might I add that his breakfast of choice, in which he called power food, was a chocolate covered donut — gross! Once we got down to the race I met our paddler, Rob Rojas, who often swims with the group that I swim with at Ole Hanson Pool at noon in San Clemente. He is known for his exceptional stand up paddling skills. He’s what you would call a “ringer.”
It’s 30 minutes before the start and my legs are heavy from my brick workouts the day before. I feel nervous, realizing that the pressure is really on. I don’t want to let my team or my sponsor down! As I warm up I start to feel a little better, but still not “race day” ready. I get to the start line and I realize I am running against Luke Bell, Kate Major and Natalie Coughlin; yes an Olympic gold medal swimmer!
The gun went off and my heart jumped and I started running as fast as I could. My game plan was to run the first mile at a good fast pace and just push it as hard as I could for the last 2.1 miles. The first mile I was running with Kate Major. The course was difficult as most of it was in soft sand with rocks everywhere. My first mile was 6:28. I decided to start coasting through to save a little for a kick at the last mile. My pace dropped a bit but I did manage to give myself a little kick at the end. I finished with a time of 20:58. Luke bell finished in either the low 18’s or high 17’s. I was within three minutes! I did my job. And yes, I did beat one big name, Natalie Coughlin, but wait; she’s a swimmer not a runner. To my credit I did beat an Olympian!
Being the triathlete that I am I quickly changed into my swimsuit and did the mile swim as well. I did well and was excited to come in the middle of the pack being in a competition with many “real” swimmers!
Our swimmer, Tyler Anderson, beat the competition in the mile swim by nearly a minute and Rob Rojas, the stand up paddler, blew the competition away by six whole minutes! We won the Surf Monkey! It was awesome going up on the podium with a team holding up our big ceramic monkey on a surfboard, obviously purchased on the boarder of Mexico, probably the coolest prize I’ve ever received.
After receiving our award I got on my bike a road a solid 25 miles back home, against the wind. It felt great to be a part of a team again. I couldn’t stop smiling on my ride home; the new friends and teammates I made were awesome. I got to rub shoulders and actually compete with big names. I even got a poster signed by surfing legend Dave Kalama, yes, I felt like a huge dork asking him for his autograph. Overall it was a successful and exciting day and I cannot wait for more team competitions and to repeat our team’s win at surf monkey next year! Go Team Waterman’s!
SPRINT WORLD CHAMPIONSHIP ROUND TABLE
Ron Saetermoe
It appears that Orange County will be well represented with the contingent going to Australia for the World Sprint Championships, including a number of Triathica members.
We thought it might be beneficial for everyone interested to get together and talk about his or her last-minute tips and just get to know one-another. Therefore, Triathica will be hosting a roundtable on Thursday, August 27th at 6:00 p.m. for everyone that has qualified for Worlds. This event is FREE!!!
Those that have been to Worlds before can share their stories and probably provide some good advice regarding travel, workouts and the competition they can expect.
If you’re interested please let Jarrett know you’re coming.
Cheers!
Jarrett: 949.273.6223 or jarrett@triathica.com
HOT TO SAVE A LIFE
Alyson Wolfe
What would you do if something terrible happened to a family member, friend, or training partner? Would you know what to do if a good friend went into cardiac arrest on a training ride? Are you going to hope it never happens to you, or decide to be prepared just in case it does?
Triathica is happy to be hosting a CPR and AED class on Friday August 28th at 6:00 p.m.
This is a great chance to prepare yourself to handle a crisis to the best of your ability. There are many benefits to knowing CPR and how to use a defibulator properly (AED) as it can, and often does, save lives. There’s nothing valued more than life and knowing CPR and AED use can literally make the difference between life and death. CPR provided within the first four minutes of a cardiac arrest gives a person the best chance of survival.
Athletes can especially benefit from learning these skills in the case of an emergency while training. Many people train where medical help may be limited or unavailable. Many people train in places where medical help is limited or unavailable. If an athlete is faced with heart attack, drowning, or any other accident, they absolutely need to know the appropriate measures to take. If the training companions of a victim wait for medics to arrive, they may not have time to receive the treatment needed. If a person applies the CPR methods to the victim, the chance of recovery becomes greater.
All people, especially athletes, should learn the CPR techniques for saving the lives of their training partners, close friends, relatives and colleagues in a time of need. Please join us on August 28th at 6:00 p.m. at Triathica to learn these valuable techniques and life saving skills. The cost of the class is $60 per person.
If you’re interested contact Jarrett at 949.273.6223 or jarrett@triathica.com.
SPIN YOUR HEART OUT
Jarrett Pflieger
After a brief hiatus, we are excited to announce our spin classes will return on a regular schedule. We will start with two classes a week and add more as they grow in popularity. The first class will be every Tuesday morning (tomorrow) at 6:00 a.m. and the second will be every Thursday evening at 6:00 p.m.
The classes are open to Triathica members and non-members. Members with a basic membership and non-members will only be charged $10.00 and $15.00 respectively ($5.00 discount). Discount packages are available as well.
If these days and times don’t work for you let us know. We want to have classes whenever it works best for the majority of our athletes. Remember, a Triathica spin class isn’t just any spin class. Our state-of-the-art CycleOps 300PT indoor cycles allow you to train with power (watts.)
One of the best features on CycleOps 300PT is that it has a built in Powertap in the rear hub. What that means is that you will be able to see how much power you are producing, measured in watts, at any time during your workout.
Measuring power is the most objective form of monitoring a cycling workout. In the past, heart rate training was the norm. There is definitely a benefit to HR training, but many outside factors can affect heart rate such as fatigue, time of day, altitude, supplements, and hundreds of other things. To get a true picture of your effort, you need to train with power.
When you know exactly how hard you pushed in any given workout, you know exactly what you need to do next time to get faster. It doesn’t make sense to lift weights without knowing how much weight you are lifting, so don’t ride an indoor cycle without knowing how much power you are producing. Continuously challenging yourself is the only way to get better.
Training out on the road is great, but how good of a workout to you really get? Stoplights, cars, tail winds, downhills, flat tires, and pedestrians can all get in the way of a good workout. Indoor cycles give you the ability to train efficiently without variables. You will work just as hard, if not harder, in a one-hour session on our CycleOps bikes than multiple hours out on the road. If you truly want to improve your cycling skills, or just have a fun workout in a group atmosphere, come check out our spin classes.
Triathica offers four main types of spin classes each with different variations: endurance, speed, power, and recovery. Each workout focuses on different aspects of a well-rounded cyclist.
To reserve your spot in a class, please call 949.273.6223 or email Jarrett@triathica.com. You can also enroll online at www.triathica.com.
NEW MEMBERSHIP OFFER
Triathica is now offering a new membership deal through the end of August! Anyone who signs up for any type of membership before August 31, 2009 will receive one FREE in-house personalized training zone assessment (a $50 dollar value), one free video analysis of your choice (swim, bike, run), and a 20% discount* on all membership levels for those that qualify. This brings a Level 1 membership down to $40/month. (To receive 20% off membership, you must be associated with a club, organization, or group that is dedicated to multisport (swim, bike, or run)). There are no initiation fees and no contracts. All members have the luxury of using the state-of-the-art facility seven days a week.
Your free in-house training zone assessment could be in swimming, cycling, or running; you decide.
Did you know that your training zones are different for every sport and knowing yours can be a great tool for creating your workouts, training more efficiently, and increasing performance? Knowing your training zones can really give you a better understanding of your body and its limits, which will, in turn, give you a better understanding of how you should be training in each sport.
We will take heart rate readings multiple times at specific intervals throughout a specialized graded workout. These numbers will tell us what your heart rate is at different levels of exertion in all three sports, how much power you can sustain on the bike for different lengths of time, what your race pace should be in the swim and run, and lots of other data specific to you.
The video analysis is done with our Dartfish motion capture software. You will receive a DVD mediabook that contains footage of your form from all different angles along with notes on what to work on so you can improve. This is a $115 value, and it is free with any membership this month. Don’t wait too long to take advantage of the membership discounts, free assessment and a free video analysis of your choice.
PETE & CORRINNE UPDATE #6
Kelli Whittaker
Corrinne had her doctor’s appointment this past Thursday and they took the cast off! Her wrist is still broken, but now she has a plastic brace that she can take on and off. She explained, “The plastic brace is so much better. It’s pretty comfortable and it allows me to work out.” Thursday was her first workout after the injury and she rode the OC Triathlon course on a CompuTrainer at Triathica. She said, “The workout felt good. I was slower than usual and noticed that I got tired pretty quickly, especially on the hills, but I was just happy to be back.” She didn’t eat much before her workout and really noticed the difference. Corrinne said, “I had no idea how much nutrition can play a role with your physical ability. I feel like if I would have ate and given my body the right fuel I would have done better.” She feels like the CompuTrainers are building back her confidence on the bike, which is something that she really needs right now.
Corrinne went to Catalina this weekend and planned on running some of the trails and doing some swim workouts in the ocean. She really isn’t wasting any time getting back into the swing of things! She is still determined to race in the OC Triathlon on September 27th and Corrine and Pete both just signed up for the California half Ironman in March 2010.
Pete also had a busy week, although he says, “Training without Corrinne is very different and I hope that she will be back at full strength soon.” His back has been bothering him, so he has been focusing on getting himself back to full strength. The chiropractor has been a big help and he explained to Pete that taking preventative measures with your health, especially when you are working out hard, is important for success.
Pete likes having the 9-week training plan that was provided by Triathica at the training camp and feels like having the guidance has really helped him see results. Pete says, “It (the training plan) has given me the ability to mix up the workouts because every workout is a little different. The swimming aspect of the workouts have been very challenging and they have made me step up the intensity.”
He is participating in the Camp Pendleton Triathlon on Saturday and is excited about the race. He says, “It will be a good practice run for the OC Triathlon. I’m really going to focus on my transition times and on my speed in each event.” Pete is very excited about his progress and can’t wait for the OC Triathlon on September 27th and for the half Ironman in March 2010. This week Pete dropped his time on the CompuTrainer by several minutes on the OC Tri course and was very excited about the improvement.
Check back next week to see how Pete and Corrinne are doing.
