POSE RUNNING CLINIC AT TRIATHICA, MARCH 28TH
Pose is a running philosophy designed to help improve your running efficiency and reduce injuries. The local guru of Pose is Mike Collins of Multisports OC and his top protégé is Steven Owen.
Steven is going to be conducting an intermediate Pose clinic here at Triathica on Sunday, March 28th.
The clinic is open to all those that have some experience with Pose running. Included will be skills training to help you run up and down hills as well as strength training.
Conducting the strength training will be Kevin Rausch of Rausch Physical Therapy & Sports Performance. This promises to be a great clinic for anyone interested in improving their running efficiency and avoiding running injuries.
You can find more information about the clinic here:
https://www.clubassistant.com/club/clinics/reserve.cfm?c=83&cid=35820
ANDY BAILEY IS BACK
Ron Saetermoe
Many of you know Andy Bailey’s story. Jarrett has written it about many times, including here in this newsletter.
Andy was injured on December 12, 2006 and eventually had his leg amputated on February 28, 2008 after an unsuccessful battle to try to save the leg. Since that time, he and his lovely wife Jeri have been working hard to get him back into the sport he loves: triathlon.
Well, none of us that know Andy had any doubt that he would be back, and he is. On Sunday, March 7th Andy did his first triathlon since his injury, and he did great!
This was the first year Klein-Clark, the race directors, gave out the Inspirational Award and naturally; Andy was one of two recipients.
So next time you see Andy congratulate him . . . he’s worked hard to get back and is truly an inspiration.
RACE REPORT: DESERT TRIATHLON
Ron Saetermoe
We knew the rain was coming but we were hoping that the mountains that surround Lake Cahuilla would push the clouds away. They didn’t. In fact, the rain started just as we made our way to the starting line.
The Desert Triathlon on Sunday, March 7th would be my first International distance race of the season. I’ve been training for Ironman Arizona (and maybe Ironman St. George) so I’ve been doing longer distance runs and rides but I’m a big believer in racing to get ready to race.
The Desert Triathlon would be a “C” race for me — in other words, not very important for me. Naturally, you want to do well any time you race but you have to have your priorities. This race would just be a test of my fitness and a sharpener for my upcoming “B” race, the California Ironman 70.3.
The old dudes, 40+ would start last at 8:45 a.m. I hate starting last because that just means I have to pass more people on the swim (I’m a good swimmer – not bragging, just sayin’).
The water was quite cold. Don’t know exactly what the temp was but I’m guessing low 60s. I’m not a big fan of cold as evidenced by my IM Arizona performance last November (no puking this time).
The gun went off and I was having a tough time catching my breath so I slowed down a little. After a couple hundred yards I got into a comfortable groove and settled in. Problem is I was alone. The really fast guys were too far out in front and I didn’t want to go any slower so I was on my own.
I passed a number of the slower swimmers from the earlier waves and felt good after rounding the first buoy. The cold water didn’t seem to bother me and the second half of the swim was faster than the first.
When I exited the water I realized how cold I actually was because I couldn’t move my thumbs. The rain and wind picked up. This was going to be fun!
The bike portion of the race went fine. I felt like I was working hard but felt good. The rain picked up and the roads were drenched so I’m not sure how much slower that made me. The bike portion for the International distance is two loops for a total of 24 miles so we were on our bikes a while.
I only saw one guy in my age group pass me and I passed one guy in my age group on the bike but I had no idea how many were ahead of me.
Getting into T-2 I was obviously even colder than before because I couldn’t get my helmet unbuckled. Weird how much we depend on our thumbs! Then, I couldn’t get my shoes tightened so that took a while. No transition PRs today!
While I was quite cold the run felt great. I missed my buddy Larry, Lar-Dog Davidson because he’d beaten me every year here but by a lesser margin each time. Today I would have given him a run for his money (probably still would have lost though).
I got into a groove as my heart rate hovered around 160 (comfortable for me). I passed a ton of people including a 50 year-old guy. I saw Russ Jones after the first lap (he had just won his age group in the sprint race) and he told me he thought I was in first place. That just made me go faster.
While unbelievably cold, it was a great day. I took first place in my age group and managed to turn in the EXACT same time as last year. My swim was slower, my T-1 was slower, my bike was slower, my T-2 was slower but my run was significantly faster.
What a great way to start the season!
Here are some of my friend’s results:
Sprint Distance
Carlos Espinoza 1:06:21 (1st place M35-39)
Russ Jones 1:06:30 (1st place M55-59)
Rich Pfeiffer 1:09:59 (2nd place M55-59)
K.C. Heidler 1:13:11 (4th place M40-44)
Steven Owen 1:14:46 (3rd place M55-59)
Andy Bailey 2:15:44 (5th place M70-74)
International Distance
Chris Davis 2:01:45 (3rd place M35-39)
Scott Calendar 2:02:36 (1st place M45-49)
Ron Saetermoe 2:08:07 (1st place M50-54)
Sam Sunshine 2:13:06 (10th place M45-49)
Sherry Rennard 2:18:10 (3rd place F45-49)
Jeremy Rock 2:21:25 (18th place M45-49)
Mark Chavira 2:24:02 (24th place M40-44)
Pete Rennard 2:24:57 (3rd place M55-59)
Kevin Cowell 2:58:30 (3rd place M15-19 – walked the run course)
Janet Richard 3:08:59 (22nd place F40-44)
COACH’S CORNER
Jarrett Pflieger
Hopefully you have enjoyed the many articles Triathica has published since we started Triathica Weekly back in 2009. We always try to give our athletes the most sought after and up-to-date information to help them reach their training, racing and health goals. Although we have written nearly 100 articles since the start of our newsletter, we know there must be something we left out, or something you still have questions about.
Now we would like to hear from you!
If you have any questions, comments, or issues about anything triathlon and multisport related, feel free to send them on over. Chances are, if you have a question about anything, there is somebody else out there wondering the same thing. Who knows, you might see your question answered by one of our USAT certified coaches in an upcoming Triathica Weekly newsletter.
Please email all inquiries to info@triathica.com. If we feel your question should be featured in an upcoming newsletter, we will contact you first.
Now it’s your turn to be heard, ask away!
RACE REPORT: RUSS JONES’ RACE ON THE BASE
Ron Saetermoe
In 1986 Russ Jones weighed 145 pounds and was at the height of his athletic career. That year he took 2nd in the national duathlon championships, finishing second only to Mark Allen!
Fast-forward 24 years and Russ Jones is down to 145 pounds again but racing as one of the nation’s top 55 – 59 age group triathletes. He’s fit, he’s healthy and he’s going for his second #1 USAT ranking and national sprint triathlon and world triathlon age-group championships.
Several years ago, before his recent foot surgery, he was ranked #1 in the USAT standings above the likes of Joe Bonness and Kevin Moats – legends in their own right. He’s focused now and off to a great season.
One of the toughest things Russ has had to deal with this season is losing the extra 10 pounds he’s been carrying around since the holidays. We can all relate to that one. It’s been a real battle, even for a guy who’s used to battling.
The Race on the Base took place on February 27th at the Los Alamitos Joint Forces Training Base. It was going to be a tough day because of the weather.
The Race on the Base is a reverse triathlon, which means you run first, then bike then swim. This format is generally used when the swim takes place in a pool. As the field stretches out, the swim in the pool gets more manageable. Can you imagine starting 1,000 triathletes in a pool?
Anyway, Russ’ race was off to a good start. His 5K run time was 18:32, which is a 5:57 pace! Not bad for a 55 year-old dude!
He was feeling strong getting on to the bike and actually posted the fastest bike split (something he’s used to doing) for the 12-mile bike ride. 29:07, which is 24.73 miles per hour . . . in the pouring rain!
He figures he was 2nd overall after the bike portion of the race but got gobbled up by several younger, fishlike swimmers in the 200-yard swim and finished 6th overall and 1st in his age-group.
So the question is, “How does he do it?” I’ve been friends with Russ for several years now and can tell you he has no secrets – he’ll tell you exactly how he does it. If you’d like to learn more you can retain Russ to help you with your short-course training because he’s on his way to becoming a USAT certified coach himself.
His #1 secret? Less is more . . .
LEGENDS OF THE SPORT
Ron Saetermoe
I consider myself to be extremely lucky to have been coached by some of the legends of triathlon. And, my coaching goes on still. Yes, even coaches need coaching!
Among my coaches are Dave Scott, Mark Allen, Paul Huddle, Paul Newby Fraser, Michael Lovato, Jimmy Ricitello, Michael McCormack, Mike Collins, Kevin Koskella and John Howard. John who?
If you haven’t seen 50 candles on your birthday cake it’s quite conceivable that you don’t know the name John Howard. Let me fill you in on some of his accomplishments:
Competed in the 1968, 1972 and 1976 Olympic games
1971 won the gold medal at the Pan American Games
7.20.85 set the motor pacing speed record of 152 MPH on the Bonneville Salt Flats on a bicycle
1981 won the Ironman World Championship
Two years ago after I bought my new Cervelo P3C from Edge Cyclesports I went down to John’s house in San Diego to tweak the already great bike fit I got from Hank. John spent two hours with me, meticulously measuring and testing to make sure I could get as much power as possible. He’s a real pro.
So yesterday (Sunday, February 28th), I’m riding through downtown San Clemente on my way home from a 90-mile ride, and I see a white haired guy up ahead weaving all over the road trying to talk on his cell phone. (Not a good idea but something I have done myself.)
So I pass him and get stuck at the next light. He pulls up behind me but I don’t see his face. Same thing happens for another couple lights. Then all of a sudden this guy takes off downhill BETWEEN the moving cars and weaves in and out of traffic. I’m thinking that I’m about to see a guy get squashed!
Fortunately he gets stopped at another traffic light after his little stunt and I look over at him . . . it’s John Howard, and I say “There’s only one maniac out there that could have made that move!” We chatted for a minute and rode for a couple miles. He checked out my bike fit and as soon as he appeared, he was gone. He must have been motoring along at 35 MPH the last I saw of him.
This sport is great for so many reasons, not least of which are the really great, and approachable people we’ve got in it.
Cheers!
CHILLY SWIM ANYONE?
Ron Saetermoe
Well, the day is nearing . . . the day of the season’s first ocean swim (for me). It had to happen sometime and that day is getting closer.
Many of you reading this are competing in the California Ironman 70.3 on Saturday, March 27th. Chances are, most of you aren’t looking forward to the swim (myself included).
So, since misery loves company, I’d like to invite everyone (whether you’re doing the race or not) to join me in doing my first open water swim.
Date: Wednesday, March 17th
Time: 4:30 p.m.
Location: Big Corona
See you there!
Ron
RACE REPORT: TOUR DE PLAM SPRINGS, LY LY TA
This “race” report is coming to you later than I had planned. I had no clue that recovery would take as long as it did.
A little over a week ago, my husband and I found ourselves at the start line for the Tour de Palm Springs. We have never been to Palm Springs, and we have never participated in a ride of this sort. So, of course, we knew we had to give it a try despite the fact that his longest ride had been 30 miles recently and my longest was 55. But that didn’t matter. We had convinced ourselves this was not a race. We were going to have a good time!
The weather was absolutely perfect that day. There was some wind but it wasn’t bad at all. The sight of all the people and bikes at the start line was amazing. It was a first for me so I wanted to absorb all the energy to help me get through my first 100-mile ride.
I felt the first leg of the ride dragged on. I couldn’t believe how much time it took to get to the first SAG stop. There were a lot of people to navigate around before we settled at our pace. It took some time for me to warm up as well.
The climb was gradual but I could feel myself working hard. My goal was to go hard for the first half of the ride. I had not planned on stopping until after 50 miles. Unfortunately, it was nearly impossible to get through the first SAG stop without dismounting. The crowd was huge and there was no room to ride through.
Just a short stop and off we went. The second leg went by quickly. The downhill was great. We did see a rider taken away by ambulance so that was a reality check to stay alert. At this point, we had settled in with a larger group. I have never ridden in a pack so this was a little nerve wracking for me. I have been spoiled with all the trail rides in Orange County and the closed bike routes during the triathlon races. But, with 100 miles to practice, I eventually became comfortable!
Before I knew it, we passed the third SAG stop. I was doing well until about mile 35. I was feeling pretty tired at this point and decided to draft behind my husband. I still had more than half the ride to complete so I had to play it safe. After about 5 miles, I felt better and took the lead. Before I knew it, we were at the half way point. It couldn’t have come sooner. The road was getting rough right before the stop. Lunch was a nice spread of different sandwiches, Chex Mix, M&Ms. We ate very little despite the vast array of choices we had. I just didn’t know how my body would react to real food during a ride. I stuck with my Clif Bloks and Perpetuem, which worked out fine.
The last 50 miles flew by. I was enjoying the scenery and getter bolder on the road while my husband looked for excuses to get off the bike and rest. We stopped once so he could offer his bike pump to someone in need (there were a lot of flat tires on this course). After that little rest and a lot of chit chat, he got his second wind, and we were off. We got lost briefly following a group. We had just mentioned how lucky we were to be following people who knew where they were going. Once we were back on track, we decided we should glance at the map so we had a clue where to go. Up to that point, we weren’t really worried about the directions.
At last, we found ourselves heading for the finish line. We had exchange leads the entire way with many groups. In the end, a huge crowd of us seem to cross the finish together. It was very thrilling to accomplish a century for the first time! The energy of the crowd was amazing throughout the whole ride. I did not feel exhausted at all after the ride. In fact, I felt motivated to attempt another long ride in the near future. My body, however, told me I needed to give it some time to rest. And so I did for about a week!
SUPPORT YOUR LOCAL MERCHANTS
Ron Saetermoe
A few weeks back I lamented about four local merchants that went under in this rough economy. This week I’m happy to report that a genuine institution in the triathlon world is actually expanding . . . our good friends at Edge Cyclesports.
Hank and Mary Ann at Edge are more than store proprietors, they’re merchants of speed! I bought my first Trek bike from Hank when I first moved to California. That bike is now in Jarrett’s garage and still has a few good miles left in it.
Since then I’ve bought two more bikes from Edge. A Kestrel and my Cervelo P3C (I no longer can blame my bike for my slow times).
I’m a huge believer in buying local. I can’t stand to see our local businesses going under and I often wonder if perhaps I’d just spent a little more money there (along with my friends) could we have saved them? I’m not sure, but I strongly encourage you to go to the new Edge Cyclesports opening Monday, March 1st.
Sure, you can probably buy most of the same stuff Edge sells online but whom are you supporting? The things the online merchants can’t do for you is give you the information and advice you need that may make your entire training and racing experience better.
When I walk into Edge I simply ask Hank to make me faster. Sometimes the response is just to “pedal harder” but sometimes it’s to change my set-up, replace my chain or to do nothing at all. I put all of my trust into Hank and the gang at Edge and I know lots of others that do too.
Go see Hank and Mary Ann at their new store (not far from the old one), and tell them Triathica sent you.
Edge Cyclesports
23561 Ridge Route, Suite J/K (new address)
Laguna Hills
949.472.9497
HAVE YOU READ THE TRIATHICA TRIATHLON ROADMAP?
Ron Saetermoe
Were you aware that I wrote a book for beginner triathletes called the “Triathica Triathlon Roadmap” and that you can download it for free? That’s right; people that already subscribe to our weekly newsletter can download it for free!
We’re trying to increase our readership so please pass this link along to anyone else you know who is interested in triathlon. Triathica Triathlon Roadmap
Now, for those of you that have read the book I would appreciate it if you could take two minutes (literally) to drop me a line with what you thought about it. The reason is the more positive buzz we can create the more people will download it.
I will consider this a personal favor and will forever say good things about YOU!!!
Thanks!
Ron
