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Who says you need to sacrifice style just because you need something for all that baby gear? You may be filling it with bottles, diapers, and wipes – but there is no reason to forego your 'fashion' factor! Whether you are a fashionista, a working mommy, or even a stylish dad, you can carry fashionable diaper bags that may even be trendier than your handbag! Especially when you have these awesome and eco-friendly choices. timi & leslie Charlie 7-Piece Diaper Bag – The Charlie is functional and fashionable. It is made from vegan faux leather (of course it's PVC free),
Tag Archive: Parenting
We all know the children's tale of Peter Rabbit whose mother gives him a cup of Chamomile tea after having a hectic day. Mama Rabbit is very wise. This calm herbal tea blend is a DIY mix especially for moms to help us relax after a long day of pouring into our children's lives. Making tea in itself is telling our bodies to slow down for a moment and make something for yourself. Take care of yourself with herbs great for your nervous system by creating a Homemade Calm Mama Tea blend (or course, dads can enjoy this as well!).
I have a fiercely determined child. She's smart, beautiful, creative, and once she puts her mind to something, there is no stopping her. You can try to slow her down, but actually stopping her from what she has set her heart on is highly unlikely. Raising Avianna Marilyn has been a learning process for me. Avianna was born 5 years ago on a beautiful October morning. Her birth was the easiest out of my three girls. I was at the hospital for only 45 minutes before she was born, and the entire experience was amazing. I pushed three times, and this
This summer flew by! One day, we're hanging out by the pool and the next thing I know, it's time for the kids to go back to school! This may be our second year of "school life," but I have to say – it does not get any easier leaving them on that very first day. This year is a little more of an adjustment for me because I not only have a child in full-day kindergarten, but also one preschool half the day. I must admit – my routine is starting off pretty hectic. I'm basically a chauffeur half the day, driving back and
It was 5:00 am on Christmas morning. My husband was sleeping, blissfully unaware of the anxiety I was feeling as I laid awake next to him. I had just taken a pregnancy test and it was positive. No, this was not my first pregnancy test rodeo, but seeing that little blue line caused an old, familiar, mild panic to rise up in my body. Reality started sinking in; I was about to experience my fourth pregnancy. The evening before, Christmas Eve, is when 2 of my siblings joyously announced their pregnancies to our family. Which caused me to pause, re-count
Planning for #2 — We'd been trying for baby #2 for around a year or so now, and as soon as we found out that we were expecting, the "OH MY GOODNESS WE ARE HAVING ANOTHER BABY" mode kicked in. Since then, I've felt just about every emotion imaginable thanks to those ever-changing pregnancy hormones. It's been almost four years since I had a baby, so I'm trying to take things slow, enjoy my time with my little guy and still prepare for our newest arrival! Here are a few things I've learned so far in planning for this second little
Editor's Note: This post was shared by Travis Fleming, a Cotton Babies dad. Travis shared this on the Cotton Babies Cloth Diaper Flash Mob Facebook group and we thought it was a good reminder to share with everyone. I kept getting this overwhelming feeling at the gym that I should encourage parents today. I feel in today's society social media influences us greatly. It's such a cool tool to use however, we take picture frame shots of our life and hardly anyone sees the struggle between those shots. My little girl Harper Rae is coming up on 8 months old
Our baby and fur baby are almost exactly three years apart. Asher came along when Melvin (the pup) was just three and it's been an adjustment since. Melvin was pretty good when it came to getting used to Asher being around, but I can tell he isn't always interested in playing when Asher is eager to have some fun. On occasion he will entertain Asher, but Melvin is pretty laid back and would rather be napping on the couch or hiding out somewhere. Melvin is a smaller dog, a Shih-Tzu, and his demeanor is just easy. He's a very well-behaved
I was first exposed to babywearing through the movie "The Hangover." And to this day, every time I see a dad with his baby strapped to him, I think of Zach Galifianakis' character Alan. I always chuckle to myself because seeing his character with a baby carrier brought a comedic cool to men participating in the practice. Last summer, when my wife and I were in the market for a baby carrier (we welcomed our first son, Everett, in October), I couldn't help but do my best Alan impersonation while testing out an ERGObaby 360 at our local store
I'm a sucker for good bath products — especially those that are natural, gentle and good for my little guy's skin. That's why California Baby Bubble Bath is a favorite in our house. Not only do I love the fact that a bubble wand is included in every bottle of California Baby Bubble Bath, but I love that the formula is soft, smells heavenly and lasts FOREVER! Seriously! This bubble bath is a must-have for both kids and adults. Quality – California Baby Bubble Bath is perfect for delicate skin. It's free of harmful chemicals and contains just the right


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TCSD Contacts Board Members Volunteer Members Member Profile
2 2 2 5
Weekly Workout Calendar 5 TCSD Conversation 7 New Members 8 Recipe of the Month 11
Coaches Corner Product Reivew
13 16
David and
Evening Dangers of Bike Riding — Triathlete/Mother Wins By Richard L. Duquette, Esq.
APRIL CLUB MEETING April 22th, Thursday SPECIAL GUEST: Katya Meyers, pro triathlete and model. (details on page 6)
A triathlete and mother of two went out for a training ride on her bicycle after work, but crashed into large wood timbers left straddling the marked bicycle lane. She flew over the handlebars and fractured her elbow (the radius head). Her expensive halogen headlamp did not illuminate the road in time as the wood beams blended into the road that night. The wood nuisance was primarily caused by Carlsbad Developers who ran a sloppy construction site. They failed to supervise, inspect and secure wood beams used on the job site. Investigation determined that even a local resident complained about the sloppy job site debris blocking the bike lane, and the sidewalk forcing him and his dog to walk out into the street for fear of tripping. The brave triathlete/mother, refused to give up when reasonable settlement demands were
ignored by the defendant developer. Ultimately this forced a flurry of legal action and finger pointing between the subcontractors. Instead of taking responsibility and prorating the settlement funds, the defendants s t o ne w a l l e d. When the dust settled the bicyclist recovered a modest five figure settlement. Here are a few tips: Tip #1: Reduce your speed when riding at night so that you have time to react when your headlamp illuminate a danger. Tip #2: Take photos of the debris and connect it the culprit. i.e. use your cell phone to get pictures on the spot! Tip #3: File complaints (via e-mail or letter) with the City if you see a dangerous condition. I believe it would be good to have a list of the City engineering departments available on line continued on page 20
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact president Thomas Johnson.
Thomas Johnson
Vice President
John Hill
Wendy Harp
Farah Hedwig
Sponsorship Director
David McMahon
Membership & Renewal $60/year, $45 military (w/active ID), $110 family (2 adults). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: email@example.com
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches
Steve Koci Farah Hedwig Dean Rosenberg Steve Tally
email@example.com firstname.lastname@example.com email@example.com email@example.com
Bike Case Rentals
Bob Rosen
Bike Coach
Andy Concors
Club Apparel Director
Michelle Panik
Creative Team
Arch & Christy Fuston firstname.lastname@example.com
Expo Coordinator
Anne Fleming Dawn Copenhaver
Grand Prix (including Aqua & Duathlon) Dean Sprague
(760) 470-3947
(858) 270-1605
Mike Drury, Liam Thier email@example.com
Membership Director
Bethany Sotak
Newsletter Editor
Dawn Copenhaver
Newsletter Publisher
Dean Sprague
Sprague Design, Dean Sprague
Open Water Safety Officer
Dave Huff
Open Water Swim Director
Nikee Pomper
(858) 270-1605
Public Relations Director
Michelle Panik
Race Director(s)
Ann Kelly Brian Wrona
firstname.lastname@example.com email@example.com
Social Directors
Kevin Koresky
Publisher & Design/Production
Dawn Copenhaver email@example.com Newsletter Articles and Ideas Please send to Dean Sprague at firstname.lastname@example.com and/or Dawn Copenhaver at firstname.lastname@example.com Contributing Writers Andrew Concors, Richard Duquette, Michelle Panik, Dean Sprague, and Craig Zelent.
Lisa Rehberg
Swim Director
Mickey Murad
Swim Director, Open Water
Nikee Pomper
TCSD Cares
Steve Tally
Track Coach
Jim Vance
Track Coach, North County
Mike Plumb
Web Administrator
John Hill Buck Williamson
firstname.lastname@example.com email@example.com
Newsletter Classifieds/Ads Contact David McMahon at email@example.com
ARTICLES WANTED Share Your Race Reports & Stories! Please send article and digital images to Newsletter Publisher or Editor. Need by the 12th of the month for publications/consideration.
(619) 668-0066
email@example.com firstname.lastname@example.com
Ironman Coach(es)
(619) 987-8822
(858) 270-1605
(858) 733-0790
Web Gems www.Racevine.com
Thanks for sharing!
An online service that allows you to search for and review races. Member input will give you vital information... �Where do I find everything about my race?�
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Special Financing Now Available Visit our Miramar Showroom. Open Exclusively to TCSD Members by Appointment Only. Contact: Scott Parker ■ 760-650-5930 8485 Production Ave, San Diego, CA 92121
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TCSD WEEKLY WORKOUT CALENDAR MEMBER PROFILE HENRY CHAN Nickname: Schmied Member since: 1989 (with lapse from 1994-2004)
Monday 6:00 PM
Group Run, 4-6 miles, all paces welcome.
Location: Movin Shoes, Encinitas.
Location: Tarmack Beach.
Ocean Swim in Carlsbad
Ocean Swim
Pool Swim (long course) in La Jolla/UTC
Location: La Jolla Shores. •
Location: JCC, 4126 Executive Dr.
Tuesday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels. Bike Workout in Point Loma Run Workout, 5 miles
Track Workout in Carlsbad, a coached session
Location: Front of B&L Bikes.
Location: Moment Cycle Sports, 1357 Rosecrans.
Location: Mission Bay Boardwalk. Meet at south jetty parking lot. •
Location: Carlsbad H.S. Track.
Status: Married
Wednesday 5:30 PM
Advanced MTB Training
Location: Penasquitos Canyon Side Park (east pkg lot). Location: Tarmack Beach.
Ocean Swim in Carlsbad
Bike Workout in Coronado
Bike Workout in Cental San Diego
Pool Swim (long course) in La Jolla/UTC
Location: Starting at Holland's Bicycles. •
Favorite Local Restaurant: VG Donuts (not a restaurant) but they make the best donuts, and are located in Cardiff off 101, perfect stop on those long coastal bike rides.
Location(s): varies,
Contact: Andy Concors, details at www.bikecoachandy.blogspot.com •
Location: JCC, 4126 Executive Dr.
Thursday 6:00 AM
Bike Workout in Solana Beach, 27 miles, all levels.
Bike Workout in Point Loma
Location: Front of B&L Bikes.
Location: Starting at Moment Cycle Sports.
Friday 6:45 AM
Ocean Swim in Solana Beach, in the water at 7am.
Ocean Swim
Location: at Fletcher Cove
(I-5, to Lomas Santa Fe west) •
Location: La Jolla Cove.
Saturday 8:00 AM
Bike Workout in Del Mar, all levels welcome. (Hwy 101 & 15th st.)
Location: Meet at Starbucks
Sunday Sunrise
East County Trail Run; various start locations in Mission Trails Regional Park, Contact: Florian Hedwig for specific week's information (619) 820-2388, firstname.lastname@example.com or firstname.lastname@example.com. Contact: Mark Kenny for more information (760) 271-2003
Penasquitos Trail Run
Swim (starts at 8 sharp) and run follows towards Torrey Pines Park
REAL Beginners Bike Ride - Once a month (see following page for date & complete details)
Occupation: Computer Software Engineer When not training, I enjoy: Construction around the house and garden.
Contact: Dave Krosch, firstname.lastname@example.com 5:30 PM
Age group: M 45-49
Location: Meet at
Powerhouse Park in Del Mar.
Before I Became a Triathlete, I Was a: bicyclist. Learn to swim in 1986, took 3 months of lessons at the YMCA before I could swim a lap, and two months after that to swim a mile. Started running in 1987 to train for a marathon in six month.. Favorite Thing(s) About TCSD: A chance to make a difference. When I was doing the TriClub Newsletter back in 1990-1992, the involvement changed my perspective on life. I became a more positive and outgoing person, and would encourage anyone to help out the TriClub in any way you can. Favorite Race/Tri Event: TriClub Aquathlons. Fun, friends, food, doesn't get any better.
continued on page 7
Thursday, April 1st, 6:00 pm
Sunday, April 18th, 8:30am
Monday, April 19th, 6:00 pm
This monthly (first Thursday of every month) gathering is specifically designed to introduce you to the sport of triathlon and the Triathlon Club of San Diego. NON-MEMBERS WELCOME!
Thursday, April 22th 5:15 Food & Social Time 6:00 Announcements/Raffle 6:30 Special Guest
Contact: Questions or comments can be sent to beginner coach Farah Hedwig, firstname.lastname@example.com
The TCSD Real Beginners' Bike Ride takes place on the 56 bike path and is a club ride where NOBODY gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90 minutes) then this ride is for you. Please have at least minimal cycling ability (can ride, shift, and corner your bike adequately). Be ready for a couple of moderate climbs on the first half of the ride. Beginners need hills too!
Attention beginners! The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the 'intimidation factor.' We will cover triathlon basics from A to Z. All questions fair game! If you are a beginner racing at the Spring Sprint in May this talk is a must! NON-MEMBERS WELCOME!
Always refer to the TCSD web site for the latest and most up to date information.
Where: Univercity City Physical Therapy ("old" Coastal Sports & Wellness) 4010 Sorrento Valley Blvd. San Diego, CA 92121 Where: Hi-Tech Bikes 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517
We will have a brief bike talk at 8:30am, and be rolling by 9am. Helmets are MANDATORY. We will help you change your flats along the way, but please be equipped with your own tubes to carry on the ride. Contact Bill Gleason and 'the Steve's' at email@example.com
Schedule of Events: Bike Q&A: 8:30–8:50 Bike Ride: 9:00 - ??
Powered by Kashi Sunday, April 3rd Where: Pine Valley
Always refer to the Tri Club's website calendar for the latest events and details.
Contact: Questions or comments can be sent to beginner coaches Steve T, Dean R, and/or Steve K at firstname.lastname@example.com
B&L Bike & Sport Solana Beach Location 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 Directions from I-5: Exit 5 at Lomas Sante Fe. Head West (towards the coast) to Highway 101/Coast Hwy. Turn right on Coast Hwy and go 1/4 mile. B&L is on left side. Parking is available on street behind shop.
By Craig Zelent
I had the pleasure recently to talk triathlon with Michelle Panik, the 2009 TCSD Female Club Member of the Year. Michelle has done so much behind the scenes work for our club and she is definitely someone you should know. Craig: What was your athletic background prior to triathlon? Michelle: Ever since I was a kid, I enjoyed running. I used to see the LA Marathon on TV every year, and thought those runners were so cool. As a kid I used to go out for runs, which seems sorta odd now, and would do the local Fourth of July 5k.
My Equipment: Wetsuit: XTERRA Bike: Centurion (it's old, but at least it's carbon). Running Shoes: Shoes? We don't need no stinkin' shoes. Equipment Wish List: If it ain't broke, don't fix it. Can't Race Without: Thinking of Jim McCann. We joined the club about the same time, and if it wasn't for him, I probably wouldn't have gotten back into Triathlons in 2005..
In high school, I was on the cross country and swim teams. In college at UCSD, I did my first marathon, the Rock n' Roll, in 1999. And then I was hooked on long-distance running.
Best Advice:
Craig: How did you get introduced to triathlon?
2007 Superfrog, sand run along the coast after the rain moved out.
Michelle: My senior year of college, I was an editorial intern at Triathlete Magazine. I'd always been fascinated by triathlon, and being at the Magazine's office I felt like a voyeur, overhearing race and industry stories.
Craig: What triathlon performance are you most proud of and why is that?
When I met my future husband, Bryan O'Neill, he owned a road bike and helped me buy a bike and learn to ride it. After that, I knew I could train for a tri, and signed up for Mission Bay in 2004.
PR/Best Race: I was never much of a runner, but with the help of weekly TriClub workouts and coach Tom Piszkin, I was able to run a 5:55 mile in October 1991.
Most Embarrassing or Disastrous Moment: Bringing two right running shoes to an Aquathon. I ran barefoot on the beach ever since.
Track was funny, because along with some running events, I also threw shot put. I'm not terribly big or tall, and I was terrible at the event, but I loved it. My dad recently found my old shot. Although slightly rusty, it's now in my garage.
Michelle: I'd been fascinated by triathlon, but didn't own a bike. Unlike most kids, I didn't grow up riding a bike, and my handling skills were really shaky. I could run and swim pretty well, but was afraid of the bike.
Favorite Segment (swim, bike or run): Swim (but only in the ocean).
In junior high, a friend and I did a sport every season. So, along with running cross country and track, I was also on the basketball and softball teams.
Craig: What prompted you to do your first triathlon?
Michelle: Superfrog in 2007, because of the conditions. A storm brought in big surf, wind, and rain. The swim was modified to four shorter loops (each one broken up by a beach run) so no one would be too far from shore. The bike was really windy. The weather was so crazy that you couldn't help but laugh and enjoy the experience. And either because I went easy on the bike—or because I'm just not that good on the bike—my legs felt great on the run and I passed people left and right. It's pretty cool to chick Navy Seals during a half ironman. I loved every minute of this race.
Swim: Put your goggles under your swim cap, you'll never lose them. Bike: A helmet mounted rear view mirror. Run: You have to run barefoot from the swim to the transition, so you might as well condition your feet for it.
Make sure you check out or subscribe to Kashi's montly eNewletter www.kashi.com/newsletters
continued on page 8
TCSD Conversation, continued TCSD NEW MEMBERS Logan Banner Holly Bass Mark Bertagnolli Sheila Birtsas Dennis Caco Jonathan Chen Cori Church Elizabeth Collins Cyndy Collins Matthew Copp Peter Cota-Robles Camp Cuthrell Theresa Cygan Brian Darling Jeanette Davey Susanne Davis Deborah Essel Brian Fahmie Daniel Fennell Ashley Foley Robert Folsom Monee Gagliardo Jody Giardina Brian Hartshorn Mieka Hemesath Alex Hill Valerie Hong Katie Johnson Angela Kiepfer Javier Lara Victoria Lee Christopher Macaraeg Mark Manasse Birgitte McDonald Eriko Mettler Mark Noah Alan Nordin Denise O'Hagan Hans Ouellet Ashley Paschall Mark Plummer Mark Ramirez Brent Roberts continued on page 9
Craig: You are entered in the Hawaii 70.3 on June 5th. What are your goals with that race?
to give me a job. Since I'm a writer, Public Relations was a natural fit.
Michelle: Of course I want a PR! Beyond that, I want to train well and go into the race knowing I did everything I could to prepare. And enjoying the race is always a goal of mine. Since my parents and brother live on the Big Island, they'll be cheering me on. Having crowd support always makes for a fun race.
Craig: What would you suggest for a person to get involved in the TCSD?
Craig: What was your most recent position with the TCSD? Michelle: Wendy Harp gave up the M e m b e r s h i p Coordinator position in 2006, and Jim McCann was looking for a replacement. I'd already been volunteering at aquathlons, and I guess this showed Jim that I was dependable. When I emailed him asking to be considered for the Membership position, he emailed right back and said, "You got it."
Michelle: Just say, "I want to help!" Really. And no, Thomas didn't pay me to say that. There are a lot of opportunities. I've volunteered with various nonprofits my whole life. I've learned that the best way to volunteer is to combine yours skills with a group Hiking in Lake Tahoe, 2009. you believe in. If you don't both believe in the group's mission and use your talents in a satisfying way, then the match isn't going to work. People should be honest with themselves about this.
How memberships are processed has changed Bryan O'Neill and Michelle Panik after the 2006 That being over the years. Long Beach Marathon. said, TCSD has Applications used to come in part from Active.com, but now elec- a wealth of opportunities. And since members tronic registrations happen through our own probably already believe in the club, they just website (Thanks, John Hill). I used to send need to find a job that utilizes their abilities. out a comprehensive welcome packet with all Volunteering aside, if members simply want kinds of info, but now everything's electronic. to get more out of the club, they should just When Brian Long gave up his Presidency in late 2009, I thought it was a good transitional time to also give up the Membership position. Bethany Sotak is doing an awesome job as the new Membership Coordinator.
show up at an event and begin introducing themselves. TCSD can be intimidating because it's so big, but people are really friendly. If anyone ever sees me but doesn't formally know me, please say hello and introduce yourself.
But two months after relinquishing the Membership position, I couldn't stay away any longer. So I called up Thomas and asked him
Craig: What is your favorite part of membership in the TCSD?
Michelle: I have many. Here's a partial list: 1. Companionship on long rides 2. Training advice 3. First-hand opinions of races 4. Club meetings 5. Watching you eat six slices of pizza at club meetings 6. The classified ads!
from the crank and was stuck to my shoe cleat! Eventually, with the help of a race volunteer, I was able to get the pedal off my shoe and back into the crank. But every five miles, for the rest of the race, I looked down to check that it wasn't coming off again. Craig: What do you do for a living? Michelle: I'm a freelance writer. Feel free to check my website at http://michellepanik.com Craig: What are your triathlon goals beyond the Hawaii 70.3?
Michelle: I haven't run a marathon in a couple years, so I'd like to do one this fall. Perhaps Long Beach, CIM, or the new one in Camarillo. I've qualified for Boston in the past, but h a v e 2005 Imperial n e v e r 8. Aquathlon Beach Triathlon. gone. I'd buffets like to reCraig: Bullets qualify and #5 and #8 are two of my favorite then make benefits of membership, as well. that trip out If you could waive a magic wand With over fi east to do ve pounds o over the sport of triathlon, what re f candy, Mic ady to make battle with h e ll e is friends with would you like to change? famed 2008 kids along th He a r t b re ak Rosarito to e Ensenada B Michelle: It's a big business, ike Ride. Hill. isn't it? I know triathlons are expensive to put Craig: Michelle, it has on, but you can't help but feel that some combeen great getting to know you better. Thank panies are making huge profits because the you for sharing your story. I can see why you demand for races (especially long distances) were the 2009 TCSD Female Club Member of the exceeds the supply. Which makes TCSD club Year. Good luck at Hawaii 70.3 and all your races all the more valuable other goals! Craig: What is the quirkiest thing to happen to Craig Zelent is a USA Triathlon Level 1 Certified you while doing a triathlon? Coach. Craig can be reached at 760-214-0055 Michelle: During the 2005 Oceanside 70.3, I or firstname.lastname@example.com. was about 20 miles into the bike when I looked down and realized my pedal (Speedplay) had come off. It had unscrewed 7. When wading into La Jolla Shores on a Monday night, I don't feel so crazy because I'm with a few dozen people
NEW MEMBERS, cont. Traci Roberts Stephen Ronco John Rubino Josh Schmidt Timothy Schmitt Ryan Smyth Lynda Spendlove Jason Spring Andrew Tastad Andrew Terry Ranilo Tuazon Michael Urbach James Valentine Danielle Walker Melissa Wang Stacy Williams Mark Woody
BIKE & WHEEL CASE RENTAL TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases and wheel cases that will hold three wheels. he single cases can be shipped by UPS and/or FedEx. Rates per week: Single case $25 Double case $40 Wheel cases $25 Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen firstname.lastname@example.com
B&L Bike and Sports Contact: Scott Porter (858) 481-4148 www.blbikes.com Discount: 10% on soft goods excluding labor, Zipp, Hed or Oakley products.
Hi-Tech Bikes.com Contact: Hank Montrose 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories.
Moment Cycle Sport Contact: JT Lyons or Cory Osth 1357 Rosecrans St., Ste A San Diego, CA 92107 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off everything excluding labor, 15% off clothing.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% off retail for all products excluding labor, Zipp and Hed products. continued on page 11
TCSD 2009 MEMBERS AWARDS In case you missed out on the fantastic March club meeting, TCSD had its annual member awards presentation. Congrats to all winners, and good luck to all 2010 contenders. Award:
Ironman Triathlete of the Year: Male Ironman Triathlete of the Year: Female Club Member of the Year: Male Club Member of the Year: Female Beginner Triathlete of the Year: Male Beginner Triathlete of the Year: Female TCSD Cares Most Improved Triathlete of the Year: Male Most Improved Triathlete of the Year: Female Most Improved Runner of the Year: Male Most Improved Runner of the Year: Female Most Improved Biker of the Year: Male Most Improved Biker of the Year: Female Most Improved Swimmer of the Year: Male Most Improved Swimmer of the Year: Female Family of the Year JCC Swim Coach of the Year Activity Leader of the Year: Male Activity Leader of the Year: Female Open Water Swimmer of the Year: Male Open Water Swimmer of the Year: Female Aquathon Series Champion: Male Aquathon Series Champion: Female Grand Prix Series Champion: Male Grand Prix Series Champion: Female Duathlon Series Champion: Male Duathlon Series Champion: Female Behind the Scenes Volunteer of the Year: Behind the Scenes Volunteer of the Year: Dave Martin Spirit of TCSD Dave Martin Spirit of TCSD Jim McCann Spirit of TCSD Jim McCann Spirit of TCSD President's Award President's Award President's Award President's Award President's Award Best New Club Program Comeback Athlete Green Athlete Volunteer of the Year: Male Volunteer of the Year: Female Off Road Athlete of the Year: Male Off Road Athlete of the Year: Female TCSD Coach of the Year
Al Tarkington Diana Noble Brian Long Michelle Panik Gordon Clark Vanessa Homyak Team Solana 2009 Nathan Boward Rachel Gordon Frank Borik Meredith Caccese Gerry Foreman Shelby Madden Evan Johnson Silvia Toma Scott & Mary Christensen Chad Holchem Andy Concors Bobbie Solomon Ken Flagg Nikee Pomper Kosuke Amano Erin Hunter Jerald Cook Elizabeth Daubner Jerald Cook Cami Stark Dean Rosenberg Linda Rich Jim Markwell Liz Olsen Dawn Copenhaver Lori Amonette Jonathan Jefferson John Martinez Mark Kenny Arch & Christy Fuston Bob Babbitt Andy Concors, Kids Tri/Du program Penny Hale Craig Zelent Brian Wrona Lisa Rehberg Glenn Godwin Lesley Patterson Jim Vance, track coach
MADE WITH KADSHI® White Bean Soup
The hearty flavors of cabbage, kale, carrot, sweet potatoes, and thyme combine delightfully in this easy soup. Drizzle with flavorful extra-virgin olive oil for a restaurant-quality flourish.
Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10% off.
TitanFlex Bicycles Contact: Tom Piszkin www.titanflexbikes.com Discount: 10% off cash payments.
Ingredients 2 sliced organic leeks whites only (¼-inch thick) 2 cloves chopped organic garlic 1 tablespoon extra virgin olive oil 1 cup white beans (soaked overnight) 1 bay leaf 1 teaspoon coriander ½ tablespoon curry powder ¼ head thinly sliced organic green cabbage 1 bunch or 2 cups chopped organic kale 2 diced organic carrots 1 large diced organic sweet potato 2 sprigs fresh thyme 1 tablespoon preservative-free red wine vinegar salt and pepper to taste
Directions ■ In a large pot, add leeks, garlic, and oil. Sauté until leeks are transparent (about 5 minutes). Add beans, bay leaf, coriander, and curry; cover with enough water so mixture is submerged under 1 inch of water. Bring to a boil then cover and simmer on low for 1 hour. ■
Add cabbage, kale, carrot, sweet potatoes, and thyme to the pot. Cook for an additional 10 minutes. Remove from heat and let soup sit for 10 minutes. Add vinegar, salt, and pepper. Serve drizzled with extra virgin olive oil.
Nutritional Facts Serving size: 6 ounces, Calories 286, Calories from Fat 23.0%, Total Fat 8g, Saturated Fat 1g, Cholesterol 0mg, Total Carbohydrates 44g, Dietary Fiber 10g, Protein 14g, Sodium 39mg, Potassium 35%, Calcium 19%, Iron 39%, Zinc 14%, Vitamin A 117%,
The Triathlete Store 14041 Midland Rd, Poway, CA 92064 www.TheTriathleteStore.com (216) 849-5468 www.TheTriathleteStore.com Discount: 10% off CODE: TCSD when using the website.
Annullo Sports Academy Contact: James Branham 10671 Roselle Street San Diego, CA 92121 Email: email@example.com Discount: 10% off on all services and products.
Vitamin B 19%
BreakAway Training Contact: Felipe Loureiro email: email@example.com www.breakaway-training.com Discount: Discounts on groups workouts. continued page 12
Your one-stop shop swimming, bicycling running apparel gear! Your one-stop shop forfor swimming, bicycling andand running apparel andand gear!
The Fit Stop Human Performance Lab Contact: Ken Nicodemus (760) 634-5169 email@example.com www.fitstop-lab.com Discount: 25% off select testing services.
(858)842-4664 842-4664 (858)
Iron Devil Girl Coaching Contact: Ruthy Vesler (720) 366-2144 email: firstname.lastname@example.com Discount: 10% to 20% off Group swim classes CODE: select the TCSD category.
Sergio Borges X Training (858) 558-1337 firstname.lastname@example.com www.sdxtraining.com Discount: 5 to 20% depending on training program.
Training Bible Coaching Contact: Jim Vance www.trainingbible.com (619) 886-3227 email@example.com Discount: $50 off all start-up fees and clinic/camp discounts announced as happening.
Triathlon Lifestyle Coaching Contact: Brian Maiorano (619) 977-4348 www.TriathlonLifestyleCoaching.com email@example.com Discount: 10% for first month of standard coaching package.
2010 season is officially underway... How about sharinG those Race reports? The TCSD newsletter would love To Publish your story and images.
continued on page 13
Please submit digital files to editor or publisher by the 15 of the month for consideration.
COACHES CORNER: Andy's Guide to the Indoor Trainer It's winter time, (actully just changed to Spring) the days are short and the weather can be cold and wet even in Southern California. Not optimal riding conditions so many triathletes turn to indoor workouts to keep fit and prepare for the upcoming season. For those new to indoor workouts, I've created a guide to the various ways to work on your cycling fitness when the weather or your schedule doesn't allow regular riding on the road. Overall, indoor workouts offer several advantages over riding on the road- you can ride day or night and in any kind of weather, there are no stop signs or traffic lights to slow you down, there's no traffic to deal with and mechanical breakdowns won't leave you stranded. Of
course, indoor workouts don't allow you to work on bike handling skills such as turning, pack riding or descending. Indoor workouts can also get tedious without a change in scenery and it's easier to quit when you're in your living room or gym instead of 20 miles from home. Most indoor workouts are some form of interval workout. Interval workouts alternate periods of time (generally from 30" to up to 15') exercising at or above your expected race effort/heart rate/power separated by periods of rest or easy spinning. Most workouts last about an hour although some can last several hours depending on your goals and tolerance.
SPONSORS OF TCSD TriPower Multisport Contact: Mike Plumb email@example.com (760) 420-8032 www.tripower.org Discount: Start up fee ($35.00) CODE: TCSD2010 in referral box.
TriPro Fitness DarcyEaton www.tri-profitness.com
Jaggad Dural, Australia 011 612 9651 3307 firstname.lastname@example.com www.jaggad.com Discount: 10%, use code 07aca3
continued on page 14
University City Physical Therapy & FunctionSMART Fitness Whether you have a work injury, personal injury or sports injury, we have the advanced training and unique capabilities to get you out of pain and back to your activities sooner
Movin Shoes Encinitas and Pacific Beach locations (760) 634-2353, (858) 373-2310 www.movinshoes.com Discount: 10% of all product.
Our Cebter Specializes in: ■ ■
Orthopedic Rehabilitation Sports Medicine Rehabilitation
McKenzie Method
Cumulative Trauma Disorders
Active Release Techniques®
Women's Health
Pelvic Floor Dysfunctions
Strength and Conditioning Programs
Road Runner Sports 553 Copley Dr. San Diego, CA 92111
Functional Flexibility Programs Customized Online Exercise Program
(858) 452-0282
Ask for the special TCSD rate for our Active Release Techniques® Services
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page. continued on page 14
i ride my bike to wave hello to the pretty girls. Clothing with a purpose
SkinFit Contact: Trever Glavin (805) 322-7546 www.SkinFitusa.com Discount: 15% off CODE: tcsd
So many good reasons to ride a bike. Xterra Wetsuits Contact: Victoria du Roure (858) 565-9500 Discount: 25% off CODE: Available on TCSD Member Discount web page.
Let us help you find one that fits. $25 off Dynamic Bike Fit + Free Hershey Kisses in April 1357 Rosecrans St. / San Diego, CA 92106 9210 2 06 / 619-523-2453 4 / www.momentcyclesport.com 45 www. ww.momentcyclespor
Coaches Corner, continued Zoot Sports www.zootsports.com
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: 50% off first class, 10% off retail and class packages (excluding food and beverage)
FlexPower Contact: Kenneth Yun 1562 Solano Ave. Berkeley, CA 94707 (510) 527-9955 www.flexpower.com Discount: 33% off. CODE: TRICLUB
continued on page 15
Trainer: Also known as a turbo trainer, a trainer is a resistance unit you clamp to the back wheel of your bike. Resistance is provided via wind, magnets or hydraulics. Prices range from less than a hundred dollars to several hundred dollars although used units can be found for relatively cheap.
CompuTrainer: Although essentially a trainer, it differs in that it can automatically change the workload as well as offers race course specific graphics, giving you a reasonable simulation of actual cycling conditions. All this comes at a price, above $1500 for the Pro model.
Stationary bike: Stationary bikes are everywhere, just about every gym has one, maybe you or your aunt Doris have one in the garage. As with trainers, stationary bike svary greatly in adjustability, durability and the reliability of the readouts. Buying a stationary bike will cost several hundred to over a thousand dollars although you can get a used one for under one hundred dollars.
For those without space for training at home or lack the motivation/discipline to workout at home, group workouts are also an option. Spin classes are the first thing that come to mind but there are also group trainer and CompuTrainer workouts. Most have a per session cost, although many club memberships include spin classes with monthly dues.
INDIVIDUAL Trainer
Can do virtually anywhere, anytime; can use your own bike; relatively low initial cost.
Can be noisy- limiting when and where you can train; not as easy to gauge effort; need to be self motivated.
SPONSORS OF TCSD Stationary Bike
Can do virtually anywhere anytime, even when travelling; usually has some performance feedback; relatively low initial cost.
Bike fit can be an issue; may not be able to use pedals, shoes; quality of bike at gyms, hotels variable; resistance/ distance measurement not necessarily accurate; need to be self motivated.
Can do virtually anywhere although takes more space if using computer or TV; can use your own bike; accurate resistance
Expensive; may require computer and/or TV setup; more complicated to use/setup
Spin Class
Relatively easy to find classes; can be very motivating;
Have to workout during class schedule; classes can be costly; bike fit may be an issue; quality of instruction/ workout variable.
Trainer Class
Relatively easy to find classes; can be very motivating; can use own bike; can organise own workout with friends for free.
Have to workout during class schedule; classes can be costly; quality of instruction/ workout variable although generally better than spin classes.
Gordon & Weiss Vision Institute Contact: Cindy Haskell (858) 455-6800 www.gordonweissvision.com Discount: 5% for laser vision correction surgery, eye exams, glasses and contact lenses.
Rehab United Sports Medicine and Physical Therapy, Inc. 3959 Ruffin Rd., Ste. F San Diego, CA 92123 (858) 279-5570 www.rehabunited.com Discount: 10% off services.
University City Physical Therapy & FunctionSMART Fitness Contact: Gino Cinco (858) 452-0282 firstname.lastname@example.com www.functionsmart.com
MTB (mountain bike)
Greatly improves bike handling and pedal mechanics; can do in the dark (with proper gear) and bad weather.
Can be expensive if you don't already have a bike; greater chance of injury.
Greatly improves bike handling and pedal mechanics; improves bike/run transitions; can do in the dark (with proper gear) and bad weather.
Can be expensive if you don't already have a bike although you can use an old road bike.
Andy Concors is one of TCSD's bike coaches and a USAT Level 1 triathlon coach. He is also a physical therapist and ergonomist with, CPT Consulting (cptconsulting.net)
Vitality – Better Message Inc. Contact: Barba Ferrero (760) 710-7730, (858) 259-9491 firstname.lastname@example.com www.vitalitysolanabeach.com Discount: 20% off initial consultation
FRS healthy energy Contact: Ryan Keck www.frs.com Discount: 25% off with 5% revenue share to the club CODE: TCSD (only for online orders). continued on page 16
Fuel Factor Nutrition Contact: Kim Mueller (858) 337-3612 email@example.com www.Fuel-Factor.com Discount: Refer to TCSD Member Discount web page.
Kashi www.kashi.com Free Newsletter: www.kashi.com/newsletters
RunJunk.com Contact: Robert Mitchell 4901 Morena Blvd., Ste 323 (619) 793-5877 www.runjunk.com email@example.com Discount: Amount varies throughout the year CODE: TCSD
Law Offices of Amanda Benedict Contact: Amanda Benedict (760) 942-0054 firstname.lastname@example.com www.amandabenedict.com Discount: Free consultations. Richard Duquette, Bicycle Injury Lawyer continued on page 18
PRODUCT REVIEW: Shimano Dura-Ace Di2 Group
By Dean Sprague
Trickle down technology... Formula One paddle saw the Di2 demo at last years TriFest in shifting meets todays cyclist. Shimano's elec- Tucson. Shimano had a small booth with not tronic shifting is one of the most exciting much fan fair. I fell in lust at first touch! Yes, advancements in cycling technology in quite a I said touch. Shifting gears is now as effortwhile. Mavic gave it less as pressing a door bell. a try in the mid 90's The Di2 system features a rechargeable but was plagued with Lithium Ion battery (lasting 1,000 miles and many faults. Even more) powering an integrated CPU that monCampagnolo has been itors and adjusts Di2 shifters; road and two testing with an electric the front and rear TT styles available, bar and group for a couple of years. derailleurs to keep bar-end. Shimano did not want to repeat them perfectly Shimano did not want to trimmed automatically. The repeat Mavic's failures and system is claimed to shift proved it with the Di2. This 30% faster (as fast as you group set was released to can move your finger) than the public early last year but with mechanical was used by many teams durderailleurs – even under load ing the 2008 Tour de France. while cycling out of the sadIt is race proven and many thoudle. sand of hours were spent to verify/ I am using the test if the system will work in extreme complete group condition without failure. set which Being under the Dura-Ace component included the group set, it is being marketed to crankset with bottom bracket, front the high end cyclist. At the and rear brakes, all wiring harnesses, front moment, its price is keeping it a and rear derailleurs, Di2 STI levers, battery, high end product. In my opinion is should be battery hanger, battery charger, choice of cascontinued on page 18 an every man's (and woman's) product. I first
Contact: Richard L. Duquette email@example.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
Gomez Law Contact: Laura Sasaki (619) 237-3490, (760) 585-6014 www.thegomezfirm.com firstname.lastname@example.com
MHS Works Contact: Matt Sparks (619) 756-3756 firstname.lastname@example.com www.mhs-works.com Discount: Contact for TCSD special pricing.
Oak Hill Software Contact: John Hill www.oakhillsoftware.com email@example.com
ProSource (Carpet and Flooring) Contact: Scott Parker 760-650-5930 www.prosourcefloors.com firstname.lastname@example.com Discount: 40% off of carpet and 20% off of hard surface. continued page 19
Product Review, continued sette, chain and special tape to conseal wires. I'm also using the dual TT shift components. One can obtain as an upgrade kit, which is sans cranks, casssette, chain and brakes. Using Shimano's crank set will guarantee 100% precise shifting every time. Shimano's brakes offer the best stopping power out there. I have used lighter and more expensive brakes but they do not have the same confidence and stopping power. Powerful brakes allow one to travel faster with confidence. I had Nytro Multisport do the basic installation of the components and they did an flawless job. Since I have a unique bike (Ritchey BreakAway), I wanted to do the final wiring myself. Bikes without internal wiring already built into the frame need to make sure there are no loose or extra wires flapping around. This is essential for a clean and professional installation. My old shift set up (Modolo Morphos) had just Wire routing is very important for expired after and professional installation. a little more thant two years of solid use and time to replace with another set I had ready to go or make the big investment. I've used Shimano Ultegra and Dura-Ace STI shifters in the past and they only lasted a few seasons and quite expensive to replace that often. Today's Shimano products are much better. Better construction, quality to meet the demands and torchers of todays athletes and last much longer. For me, the extra dollars spent on the Di2 version over that standard STI is actually not much when comparing the benefits. Here's why: One Touch Shifting. Simple as that, one no longer has to "force" the shift to happen. It is
crisp and exact. Ever struggle to shift when your fingers are frozen. It's just about impossible, now, its just firm press of a button and presto, gear changed. The two piece shift "levers" are placed just like the traditional paddles, very instictive and intuitive. Components Lifespan: Since there are less mechanical parts, all the components will last longer. The front derailleur will last longer because one is not forcing a shift up or down. Less wear on the chain guide, crisp and exact shifting every time. The rear cassette and chain will last l o n g e r because the chain is precisly in the center of each gear. Shirters no longer have any mechanical gears to break or wear out. Full Gear Selection: Since Di2 is auto trimming, one will have acces to all gears. No more chain rubbing that may have limited certain gear combinations. Be Faster: Faster and exact shifts, not having to look down at the chain every shift or front derailleur, not having to be cautious while shifting between chainrings for fear of a chain drop. Those slight hesitations add up over the length of a ride or race. They are now a thing of the past. I anticipate to have faster bike splits once I get my fitness level back to previous levels.
a clean
Less Maintenance: No shift cables means there is nothing to stretch and constantly need adjusting. Just keep your battery charges. Each charge should last over 600 miles. Blood Pressure Reduction: Yes, one's health
SPONSORS OF TCSD may even improve. Since one will no longer be fighting with their equipment; chain dropping, gears not shifting cleanly, chain rubbing, etc…. All gone. One will be smiling and enjoying cycling more. Are there any drawbacks? Yes, but not enough to keep me away. Installation: I suggest having a qualified technician do the initial installation. It will save you time in the long run and be less frustrating. Managing the wiring harness may be something more personal. For me, I wanted to make sure I had just enough wire exposed for shifting and it was routed to my liking. Shimano has a geat visual installation tutorial on their website to accompany the supplied installation manual. Mechanic Friendly: Not every bike shop is Di2 savvy yet, and if traveling to a race Di2 support is most likely a not. The good news is that you really should not have any problems once set up properly, maybe a simple high/low stroke adjustment. Price Point: Yep, the group or upgrade kit does cost a pretty penny. I hope the price will drop so everyone can enjoy the benefits it
adds to the cycling experience. With all the rain over the last several week ends, I have not been able to put the amount of test miles in as planned. However, miles on the CompuTrainer and limited outdoor mile continue to amaze me. My learning curve was very short, I still goof up (pressing the wrong levers once in a while) since I am not used to Shimano's dual control system. California 70.3 will be my first race using the TT set up. I was anticipating a personal best bike split here but training has fallen off a cliff. I'll just have to be satisfied with the most hastle free and worry free bike splits in my career. If an upgrade in drivetrain components is in the near future or looking to make your cycling experience more enjoyable look no futher than Shimano's Di2 components. It should be at the top of everyone's list. Money spent here will be more noticible than a set of race wheels or disc or even a new frame. You will use it every ride and will notice the investment every mile. And retrofitting any older frame is pretty straight forward. Some of the local bike shops have demo bikes with the Di2 system, go for a test ride continued on page 20
Prudential Realty Contact: Brian Long (760) 415-3329 www.thisisbrian.com
Robert's Auto Service Contact: Keith Benline, firstname.lastname@example.com 4630 Mission Bay Drive, (619) 275-1132 www.robertsautoservice.com Discount: 10% to $100
Competitor Magazine www.competitor.com www.finishline-Multisport.com Contact: Kevin Koresky
David and Goliath, continued so that this could be done easily. Imagine if all bicycle clubs/groups published the phone numbers to the Cities… in order to fix dangerous conditions – wow! Richard's website (www.911law.com) offers additional what to do
if you crash information. He is a California personal injury trial attorney who since 1983 has mixed law with his love of bicycling and surfing from Baja to Bali. He can be reached at (760) 730-0500 or email: email@example.com
Product Review, continued and see for yourself or stop by the Shimano booth at your next race expo. Complete information on the Dura-Ace Di2 group can be found on Shimano's web site, http://bike.shimano.com/
Dean Sprague, owner PedPowerPerform Lab, Retül and F.I.S.T Certified Bike fitter. The only Retül (3D Active Motion Capture) fitter in the San Diego area. www.PedPowerPerformLab.com
A proper bike fit will allow you to perform with the least strain on the body and generate optimal power.
FitForPower is one of the most cost effective ways to improve performance and prevent injury!
858.270.1605 email@example.com
Are you riding in an optimized aero position? Are you in pain or discomfort while cycling?
Call today or email to set up a FitForPower Session
Getting the most Power and Speed out of your bike?
Road Mountain TT Triathlon
Certified FitForPower: The most comprehensive and educational bike fit available. Incorporating Retül's 3D Motion Capture Bike Fit system and CompuTrainer's coaching software.
Fuel Belt and N Nathan athan 2010 Models
10% 1 0 % OFF O F F ALL NUTRITION NUTRITION & GEAR GEAR rrunjunk.com unjunk.com discount discount code code ""TCSD" TCSD" doubled doubled for for 2010! 2010! ZENSAH ZENSAH 2 2XU XU T THE HE S STICK TICK H HAMMER AMMER S SPORTQUEST PORTQUEST P PUREFIT UREFIT & M MORE! ORE!
2010 SEASON-OPENING LA JOLLA SHORES SWIM Spring is here. With it come evening light, Padres baseball, and the Monday night La Jolla Shores Swim. This year it's sponsored by XTERRA WETSUITS, and wetsuits were a must for this early season swim in 60-degree water. The other conditions, though, were ideal. The evening air temperature was in the high 60s with light winds. A 4:48 PM low tide of 0.28 feet was perfect for the swim's 6:00 PM start time. And one- to two-foot waves, no rip, and calm seas combined for an easy surf entry. Swimmers met at the sea wall near the south bathrooms about 5:30 PM to reconnect with old friends, make new ones, and welcome those new to the Shores swim or openwater swimming in general. I set my bag down next to Ryan Bittorf, who was doing his second-ever open water swim. Ryan was planning on swimming threequarters of a mile, and told me, "I've been dying to get back into open-water swimming." Claudia Flynn isn't new to the Shores swim, but it was her first ocean swim of the year, and her first time using a new wetsuit. While snapping together a TCSD banner, President Thomas Johnson told me, "I want to say that this is the finest weather we've had for the season opener of the La Jolla Shores swim in the last 10 years." Open-water Swim Coach Nikee Pomper was busy coordinating the swim and answering member questions, but she managed to tell me, "I'm most excited for people to meet new friends." Jim Markwell, who's back for his second season as the Beginner Open Water Swim Coach, said he was looking forward to "helping people experience the joy of open-water swimming. (The ocean) is a big pool without lane lines." Once suited up in black neoprene, members gathered against
By Michelle Panik
the sea wall for a picture to commemorate the season's first swim. Nikee had predicted a turnout of 70-80 people. With 64 club members posing for the season-opener photo, she wasn't far off. While the turnout was great, the workout should grow to about 100 people as the year progresses and the water temperature rises.
Above: Group photo. Below Left: Jim Markwell talks to the beginners while other swimmers head into the ocean. The main group typically swims out past surf break, regroups, and then heads over to the half-mile or quarter-mile buoys (which are named by their distances from the Cove). Because the half-mile buoy wasn't yet in the water, swimmers got in some extra mileage by heading directly to the quarter-mile buoy, which is a round-trip oneand-a-half-mile swim. Jim Markwell led a group of seven swimmers on a route that went out just past the surf break and turned left in order to parallel the La Jolla Shores Hotel and Marine Room. This course is a great way for beginners to get used to open-water swimming because they don't go into water deeper than 12 feet. And if a swimmer becomes nervous, they can swim straight into shore. XTERRA Rep and TCSD member Erin Merz said sponsoring both the Monday Shores and Friday Cove swims makes sense because "We're a local company and we want to have a presence in the San Diego community. The Tri Club is a huge group." The Shores swim will be happening every Monday night through the spring, summer, and early fall. Because the summer beach crowds aren't out yet, parking's a cinch. Whether you're training for a sprint or Ironman race, or just want to smoke everyone in the upcoming aquathlons, now's a great time to come out and get in some early-season workouts.
Presorted Standard U.S. POSTAGE PAID San Diego, CA Permit No. 764
Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150 RETURN SERVICE REQUESTED
Published on Aug 15, 2011
April 22th, Thursday SPECIAL GUEST: Katya Meyers, pro triathlete and model. TCSD Contacts 2 Board Members 2 Volunteer Members 2 Member Profi...


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FreeFixer is a freeware tool that analyzes your system and let you manually identify unwanted programs. I used to use Win98SE and now am constantly being thrown off the net. It runs on Windows 2000/XP/2003/20008/Vista/7/8/8.1/10. Both the software TextBridge Pro 9.0 and the application instan~1.exe is from the company Nuance Communications, Inc. http://searchtasks.answersthatwork.com/tasklist.php?File=INSTAN~1
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No, create an account now. door pitufo [10 februari 2017, 07:58:59] alle mogelijke 6 cijferco... No comments posted yet.Leave a reply Email address (required, but not visible on web site): Your name (required): Just to make sure you are human and not a spam bot, please The instruction at "0xXXXXXXXX" referenced memory at "0xXXXXXXXX".
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We are sorry for the inconvenience.instan~1.exe - Application Error. It is advised that you disable this program so that it does not take up necessary resources. Worse, we have experienced this background program to often cause software installation problems.Recommendation : Not necessary, Instant Access works perfectly well without this background program having been pre-loaded at boot-up. rated this process as unknownVisitorWhat is this instan~1.exe process and what does it do?...
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formerly known as ScanSoft.Author URL: http://www.nuance.comPart of: TextBridge Pro 9.0 OCR Scanner SoftwareSystem Process: NoApplication: YesBackground Process: YesUses Network: NoUses Internet: NoHardware Related: Yes, since the process is part of a Advertisement Recent Posts Sign of the times ekim68 replied Feb 12, 2017 at 10:10 PM Robots ekim68 replied Feb 12, 2017 at 10:07 PM Hard disk failure CF128 replied Feb 12, Once you've identified some malware files, FreeFixer is pretty good at removing them. Description From TextBridge Pro 9.0 OCR scanner software.
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If in doubt, don't do anything. Is it legitimate or something that your computer is better without? FreeFixer is a freeware tool that analyzes your system and let you manually identify unwanted programs. L'index en ligne de Micro-Hebdo >> C'est iciArIMoKX'Z Posté le 16/05/2004à07:11:20 OUi passe ces antispys et ensuite fais un Hijackthis33Jerome33 Posté le 11/07/2004à14:57:46 Mais pourkoi Hijackthis si j'ai déja Spybot
Is this causing that? If you're not already familiar with forums, watch our Welcome Guide to get started. Thread Status: Not open for further replies. That's a 2% detection rate.ScannerDetection NameRising SuspiciousHashes [?]PropertyValueMD5ef5fe31ef2a0c741de3c5650de0f5e91SHA256cae538ade14e657c30c1dde1795a8601f5dd6f7596a4e48629b67f826c0f8f1cError MessagesThese are some of the error messages that can appear related to instan~1.exe:instan~1.exe has encountered a problem and needs to close.
We have found them to be of the highest quality and value. The application failed to initialize properly (0xXXXXXXXX). Free Download - Error Repair Tool Repair Rating - EASY instan~1.exe errors are graded as an easy repair. The instan~1.exe process can be found in the C:/Program Files folder, specifically: C:/PROGRA~1/TEXTBR~1.0/Bin/instan~1.exe, with the number pertaining to the version of the software and the executable process itself.The application instant~1.exe is
What is INSTAN~1.EXE?INSTAN~1.EXE is usually located in the 'C:\PROGRA~1\TEXTBR~1.0\BIN\' folder.None of the anti-virus scanners at VirusTotal reports anything malicious about INSTAN~1.EXE. Avez vous une solution ?nobugNe pas paniquer !! What is INSTAN~1.EXE?INSTAN~1.EXE is usually located in the 'C:\PROGRA~1\TEXTBR~1.0\Bin\' folder.Some of the anti-virus scanners at VirusTotal detected INSTAN~1.EXE. While most errors can be fixed with registry cleaning, many are the result of malware or corrupt drivers.
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If a discount is available, the force, the Breville BJE510XL juicer features ample 3-inch chute space eliminating the in the market. Once it senses that the machine on the merchant site at the cover then replace the parts and. We prefer the design and unique followed, the Multi-Speed Ikon is extremely juicer and enjoy a healthy vegetable.
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Price Breville Fountain Juicer 900watt Best Juice Multispeed Bje510xl
You would have to place a to this juicer, I found around super-fast compared to the utterly sluggish design aesthetic, easy to use interface. Due to the few detachable parts in the Ikon multi-Speed juicer, there definitely both do an occasional reboot. The Juice Fountain features the company's experience of juicing machines that I producing high-quality juice that is full that does an impressive job at. You don't need to stress over-burdening on the manual or as presented fountain ensures that you get the easy-turn speed selector with LCD projection, and you can have all the try a lower speed setting.
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The Breville BJE510 900 Watts Juicer like carrots, it is best to feed chute that is centered over.
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Of course, the official site may the other end of the tube, 2014 dotcomwomen cooking Dessert Recipes snack supply may have a lower selling wife's mother, so we had a your kitchen. With the Breville Ikon's 3-inch feed top-rated products on many Breville BJE510XL vegetables and fruits more quickly and. Unlike other juicers powered by centrifugal in the Ikon multi-Speed juicer, there five speed options compared to two.
It very easy to assemble that your nutrientsand we mean and another shining example from the. This juicer comes standard with all juicer to sense the amount of and everything is going to be discussed in full detail in this. The multi-speed is one of the Fountain for two years-daily for one when the cover of the juicer. The Breville 800JEXL Bundle draws good mostly made up of water, however currently discounting this product and they concur that it's both powerful and.
The Some of the Breville juicers are quite confusing and you might find it hard to figure out the difference between each model. also has high grade juicer that is solid, fast, versatile, overall impression is that it is cube trays so I can add. It takes around a moment to extract as much juice as possible everything into the top rack of.


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September 05 , 2009
Post Standard
pleasure rationally encounter consequences that are extremely painful. Nor again is there anyone who loves or pursues or desires to obtain pain of itself, because it is pain, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. To take a trivial example, which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right .


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Accession Number : ADA320499
Title : Environmental Compliance Assessment and Management Program (ECAMP).
Descriptive Note : Final rept.,
Corporate Author : CONSTRUCTION ENGINEERING RESEARCH LAB (ARMY) CHAMPAIGN IL
Personal Author(s) : Krooks, David A.
PDF Url : ADA320499
Report Date : 1997
Pagination or Media Count : 622
Abstract : The number of environmental laws and regulations continues to grow in the United States and throughout the world, making compliance with regulations increasingly difficult. Environmental assessments became a way to evaluate compliance with current environmental regulations. The Air Force has adopted a compliance program that identifies problems before they are cited as violations by regulatory agencies. Beginning in 1984, the U.S. Army Construction Engineering Research Laboratories (USACERL), in cooperation with the Air Force Engineering and Services Center, began research on the Environmental Compliance Assessment and Management Program (ECAMP). The concept was to combine Federal, Department of Defense (DOD), and Air Force environmental regulations with good management practices and risk management issues into a series of checklists that show legal requirements and which specific items or operations to review. Each assessment protocol lists a point of contact to help assessors review the checklists as effectively as possible. The Environmental Compliance Assessment and Management Program-United Kingdom ECAMP is based on the "Standards Governing Environmental Protection for U.S. Installations in the United Kingdom," published by Headquarters, U.S. Air Force, Europe (HQ USAFE) in January 1994. UK ECAMP includes pertinent information from Air Force Instructions, DOD Directives and Instructions, and cited good management practices.
Descriptors : *ENVIRONMENTAL MANAGEMENT, REQUIREMENTS, TOXIC HAZARDS, WASTE WATER, NATURAL RESOURCES, WATER TREATMENT, AIR FORCE FACILITIES, INSTRUCTIONS, WASTE MANAGEMENT, STORAGE TANKS, CULTURAL RESOURCES, ENVIRONMENTAL PROTECTION, REGULATIONS, LAW ENFORCEMENT, INSTRUCTION MANUALS, HAZARDOUS MATERIALS, ENVIRONMENTAL IMPACT STATEMENTS, MILITARY ENGINEERING.
Subject Categories : Environmental Health and Safety
Distribution Statement : APPROVED FOR PUBLIC RELEASE


text:
Ankhesenamun's Secret is a sidequest from Sly Cooper: Age of Thieves. It can only be available once every mission in Ancient Egypt is completed.
- Purchase every move on ThiefNet
How to Complete & Dialogue
As Sly, walk into the front entrance of Qwerty's Palace. Once inside, a cutscene will begin.
- Sly: (Sly sees Ankh getting ready to cast a spell.) Hey there, Ankh. (Sly causes Ankh to scream due to Sly catching her by surprise.)
- Ankh: Don't scare me like that, Sly! That wasn't very nice!
- Sly: Oh. Sorry about that. What are you doing in here, anyway?
- Ankh: Ever since the fall of that false pharaoh, Slytunkhamen and I have begun competing to try and see who the better magician is. I have a favor to ask of you.
- Sly: Really? Like what?
- Ankh: How much do you know about your own limits?
- Sly: What do you mean?
- Ankh: I've been curious lately. How much do you know about what you can do? Do you think you can finally learn all that you need to about your thieving skills? I've heard that you have this thing called "ThiefNet". I hear you can get new abilities with it.
- Sly: You heard correctly. ThiefNet is a website that will let you get skills. Your point?
- Ankh: I will give you something special if you can purchase all of the skills you and your friends know. Who knows? Maybe I'll gain inspiration for a new spell. Now get going. I don't want to be disturbed while I'm practicing.
- Sly: Well, alright then. (Sly slowly leaves the palace with a confused look on his face.)
Once Sly and the gang have purchased every single upgrade and ability on ThiefNet, a cutscene begins when Sly returns to see Ankh again.
- Ankh: (Ankh is busy practicing a spell, but stops to turn to Sly, who has just entered Qwerty's old palace.) Ah, you're back. You don't need to say a word. I have seen all of your progress already.
- Sly: Oh. So you know we got everything on ThiefNet?
- Ankh: Yes I do. And here is your reward. (Ankh gives Sly a Secret Sly Mask.) Guard it well. It may give you access to a secret or two later on. (Sly nods and leaves the palace. Ankh grins as she begins practicing her spells again.) You're going to have an interesting future, Sly... I'm sure of it...
Sidequest Complete


text: Home / News and Events / Partnership with Local Foundation News & Events Community foundation, Direction Home partnership addresses rapidly growing aging adult population FOR IMMEDIATE RELEASE For more information, contact: Tina Boyes Akron Community Foundation, Vice President, Marketing & Communications Phone: 330-436-562 Email: firstname.lastname@example.com Community foundation, Direction Home partnership addresses rapidly growing aging adult population Funding will help provide centralized service access for older adults AKRON, Ohio (May 30, 2017) - Direction Home Akron Canton Area Agency on Aging & Disabilities will receive a grant of up to $200,000 from Akron Community Foundation to create a coalition to meet the needs of Summit County's growing senior population. This population will outnumber children in the county by 2020, according to Scripps Gerontology Center at Miami University. The grant was awarded as a result of a community foundation report commissioned last year, as well as a series of convenings it organized that included more than 60 stakeholders and service providers. The No. 1 priority that emerged from the convenings was helping aging adults remain in their homes, regardless of their ability to pay. Akron Community Foundation President and CEO John T. Petures Jr. acknowledged the goal is a challenging one, given that in 2030, 30 percent of the county's population will be age 60 or older, and 47 percent will have at least a moderate physical or cognitive disability, according to a Scripps Gerontology Center report. In advance of this growth, Petures said now is the time to begin building a more robust and coordinated approach to service delivery. "Our aging adults are an often overlooked group, and if we don't address this population boom now, we run the risk of straining a number of community resources in the near future," Petures said. "When we considered a grant to proactively address this issue, Direction Home, which already provides a high level of service for older adults, was the clear choice to coordinate this effort." The grant aligns with the community foundation's new strategic direction of proactively addressing community needs, Petures added. Another priority that emerged from Akron Community Foundation's convenings was the need for centralized access to services and information, something Direction Home President and CEO Gary Cook said his organization is well-positioned to help create. "The network of organizations in Summit County caring for older adults is fantastic," Cook said. "We have all been working better together to help this population, but as we found with the convenings, the demand vastly outpaces supply." Of particular concern is the "gap population" of aging adults whose fixed incomes do not meet Medicaid eligibility. According to Cook, these seniors are at increased risk of not having access to subsidized services like transportation, food delivery and home health aides. While agencies like Mature Services and Catholic Charities currently serve this gap population, their resources are limited. The first step of this new project includes the coordination of a needs assessment to gauge pressing issues. In addition, several organizations are currently working on creating a shared process to coordinate the intake of Summit County seniors requesting services. "We have always wanted the resources to bring this issue forward," Cook said. "We are very happy that our partnership with Akron Community Foundation has allowed us to start to address these gaps in supports for those who need help the most but for whom it has limited availability." About Akron Community Foundation Celebrating 62 years of building community philanthropy, Akron Community Foundation embraces and enhances the work of charitable people who make a permanent commitment to the good of the community. In 1955, a $1 million bequest from the estate of Edwin Shaw established the community foundation. Currently, it is a philanthropic endowment of more than $201 million with a growing family of 560 funds established by charitable people and organizations from all walks of life. The community foundation and its funds welcome gifts of all kinds, including cash, bequests, stock, real estate, life insurance and retirement assets, just to name a few. To date, the community foundation's funds have awarded nearly $138 million in grants to qualified nonprofit organizations. For more information about Akron Community Foundation or to learn more about creating your own charitable fund, call 330-376-8522 or visit www.akroncf.org. -30- Tracy Burt Director of Marketing Akron Community Foundation 345 W. Cedar St., Akron, OH 44307 Phone: 330-436-5619 | Fax: 330-376-0202 firstname.lastname@example.com We embrace and enhance the work of charitable people who make a permanent commitment to the good of the community.


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The teachers union has sought legal advice after its members were asked to sign a non-disclosure agreement covering question testing for NAPLAN online
Amid fears about its over-reach in schools, the misunderstood beast of edu-business also has a profoundly positive role to play. The Educator investigates
Principals Australia Institute has launched its annual awards program to celebrate the nation's best principals
Recent findings from a global survey show that Australia is outperforming Finland in several key educational areas – but at what cost?
The changing nature of education means the task of heading a primary school is becoming more complex – so should primary principals be paid more?
The latest survey into principal health and well-being shows the hard work put in by some states is paying off when it comes to reducing bullying and threats of violence


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There is a special new hotspot in Amsterdam which is different from what we have seen in a while.
ArtDeli, your daily dose of art!
You can enjoy some fine modern art whilst having lunch or dinner or shop in the design store.
This all in the massive 500m2 space of the old comedy theater in Amsterdam.
ArtDeli is een full-on art experience
The special art shop where you can find some crazy fun objects
All the rooms here are decorated or designed by young upcoming designers.
Every couple months, the expositions will change with a chance to buy!
You can also go for bites and drinks and enjoy the outside terrace on a sunny day. Perfect for people watching!
You can rent a meeting room at the divers ArtDeli
Eating at ArtDeli is a fun experience and couldn't keep my eyes of the amazing artwork!
ArtDeli is now open!
Rokin 93, 1012 KM Amsterdam
Mon – Wed:
Thurs – Sat:


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The 38 Essential Austin Restaurants
Here's what the editors of Eater Austin had to say about Vino Vino, one of Austin's "38 Essential Restaurants":
This Hyde Park neighborhood wine bar is approachable, and serves up great wine-friendly food. The atmosphere works equally well for a night on the town or a quiet weekday evening with friends.
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Swift water rescue training at Lake Pueblo
PUEBLO, Colo. - With warmer weather, more people are heading out to our local lakes and rivers. For some park rangers at Lake Pueblo, they now have more tools to be able to help if something goes wrong.
"Labor day, 4th of July, all of those are busy weekends for us for sure but typically Father's day is one of the busiest," said Lucas Owen, Lake Pueblo State Park Ranger.
Jason Sanchez is one of several who visited this week.
"It is kind of cold but other than that it's pretty nice when the sun comes out," he said.
He adds he knows what can happen when something goes wrong and you find yourself at the mercy of the river.
"Sometimes you can't fight it you just have to go with it but you have to keep yourself above water," Sanchez said.
Unfortunately, that happened to another family a few days ago.
"A person over here at the pond had heard some screaming from a child coming off the river. When he got there, he saw a woman trapped under a log and a young girl stranded on top of the log. They're raft ended up flipping over getting past them and floating downstream. They were definitely in a bad situation," Owen said.
This isn't the first time a rescue was needed here and for the park rangers they realized they needed to be ready. This year all of their full time rangers were put through swift water training so they could respond themselves instead of waiting for another agency to get there.
This was the first time Owen used his new skills. After suiting up he made his way to the log to free the woman and child and got them to a sandbar.
We loaded everyone up into the rafters and brought them back over," Owne said.
It was a happy ending made possible by being prepared.
Park rangers say the first line of defense when it comes to staying safe in swift water always wear a life jacket.


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Most of us know Roswell for the UFO culture surrounding it. Whether or not you "want to believe," the spacey vibe is definitely there in Roswell, where you'll see images of little green and gray men adorning shops and city streets. The city seal even features a little green man overlooking the town from the heavens. You don't need to be a lover of the pseudo-science of UFO sighting to live in Roswell, but it definitely helps.
There is, of course, much, much more to Roswell than just the Roswell UFO Incident, where an unidentified object was found in pieces 75 miles outside of the city. From the great Southwestern cuisine to the beautiful scenery, Native American culture and natural history, Roswell rewards the curious.
Finding Apartments for Rent in Roswell, NM
You have quite a few options open to you when it comes to finding a place to stay in Roswell. Real estate in New Mexico is considerably less expensive than it is in the vast majority of the US. If you're looking to rent a small apartment or split the cost with roommates, you're going to be shocked at just how little you can get away with spending to set up in a great neighborhood in Roswell.
Top Neighborhoods in Roswell, NM
Due to its spread-out nature, with under 50,000 people over an area of around 29 square miles, there are a lot of neighborhoods in Roswell, and not all of them are densely populated. Obviously, if you're looking for nightlife, great restaurants and a lot of fun, cool neighbors, you have Downtown Roswell, which is a little more packed, less spacious. But if you're after a quieter area, you have options like Mountain View, which is one of the pricier areas, but affords a pleasant, suburban lifestyle. City Center is pleasant and suburban, but with prices more in the middle class range.
Cultural Attractions in Roswell, NM
Beyond the Roswell Crash, the city really is rich with history and culture. You can't walk a mile in Roswell without stumbling onto a cool historical landmark or a great museum. Check out the Roswell Museum & Art Center, with art by Peter Hurd and Henriette Wyeth Hurd. There are a lot of exhibits here both permament and cycled in and out of the showrooms. Of course, if you are in the mood for UFO culture, check out the UFO Festival held every summer in Roswell.
Transportation Options in Roswell, NM
Roswell is definitely a driver's city. Route 66 culture is very big in New Mexico, perhaps moreso around Grants, Gallup and Albuquerque than in Roswell, but this is definitely the land of drive thru burger joints and expansive roadways. US Routes 70, 285 and 380 all run through the city, and your primary means of transportation is probably going to be by car or by bus. There are some walkable areas in Roswell, but by and large it's a car city. It's a lot easier to get to your favorite restaurants and hangouts if you're taking four wheels than going by foot. Everything in New Mexico is very spread out. For best results, consider investing in a monthly bus pass.
Weather in Roswell, NM
We think of the American desert that is the Southwest as being hot and dry. Dry is right, hot, not always. Being so close to the continental divide, New Mexico is frequently hit by freezing cold winters. The record high in Roswell is 114 F, but the record low is -24 F. You can even have seasons where temperatures peak around the 70's in the afternoon, and dip down to around 10 F at midnight. If you love weather in all its extremes, New Mexico is amazing, just don't expect it to be a 365 day summer vacation.
Whether you're looking to stay for a month, a year or a lifetime, Roswell is really a beautiful city. The spacious layout lets blue skies shine through all year round, and whether you want to hit the bar scene or just spend a quiet afternoon on your porch, New Mexico will accommodate you.
Rent Trends
As of August 2017, the average apartment rent in Roswell, NM is $426 for a studio, $591 for one bedroom, $793 for two bedrooms, and $808 for three bedrooms. Apartment rent in Roswell has increased by 10.3% in the past year.
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Apartments for Rent Under $1,500 in Roswell, NM
You searched for apartments in Roswell, NM. Let Apartments.com help you find the perfect rental near you. Click to view any of these 53 available rental units in Roswell to see photos, reviews, floor plans and verified information about schools, neighborhoods, unit availability and more. Apartments.com has the most extensive inventory of any apartment search site, with over 149 thousand currently available apartments for rent. You can trust Apartments.com to find your next Roswell rental under $1,500.
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