Spring 2008 - Triathlon British Columbia

Triathlon BC 2008Board of DirectorsPresidentSue IronsideVice PresidentLes PereiraTreasurerFaith WellsSecretaryKeith IwasakiMarketing/SponsorshipGord SpelayJunior DevelopmentRob DibdenClubsJohn BotelhoAWAD & Special NeedsMeyrick JonesOfficials & SanctioningMichelle ValanciusContentsA Year to Look Forward to...............................................................................2It’s all in the Planning........................................................................................22008 Triathlon World Championships Coming to Vancouver..........................3Olympics, Family and Teamwork - an Interview with Simon Whitfield..........4Medical Acupuncture Can Speed Your Recovery ............................................6An Ironman in January?....................................................................................8The Brit Made Me Do It: An Ironman Adventure..........................................10From Hypothermia to IronCops: My Experience............................................122008 BC Team: How to Make the Team.........................................................13Tri it Off-Road - A new racing experience.....................................................14Beijing Approaching.......................................................................................15Cycling Doesn’t Have to be a Pain in the Neck (or Upper Back) ..................16Triathlon BC Race Calendar 2008..................................................................19Provincial Triathlon Race Series ....................................................................20Provincial Duathlon Race Series ....................................................................20Junior Race Series ..........................................................................................21Tri Bike Season is now open...........................................................................22Gotta Have Heart (Heart Rate Monitor, that is)..............................................24Triathlon BC Affiliated Club Listing..............................................................25Merchants Offering Triathlon BC Membership Discounts.............................26Individuals and Clubs: Renew Today! (or by April 1!)..................................26Sponsors for 2008:Race SeriesPeter FargeyRace Sanctioning & MediaGreg WhiteCommunicationsDesmond ChewMembership ServicesSusan BrooksExecutive DirectorAllan PrazskyAll can be contacted at info@tribc.orgAdvertising/SubmissionsAdvertise in TriathlonBC and target over 1900members across the province. For a rate card,please contact info@tribc.org.2008 Advertising RatesInside front/ ins bk cover $1300Outside back cover $1800Full page $ 6002/3 page $ 4501/2 page $ 3501/3 page $ 3001/6 page $ 200Business Card $ 100*20% discount for purchasing four ads.Submit graphics/ads in PDF, EPS, TIFF, JPG.Deadlines for 2008May 1 (June issue - eNews format)July 15 (August issue)November 1 (Dec issue - eNews format)February 1 (March issue)Guidelines for SubmissionAll submissions should be sent to Tri BC atinfo@tribc.org.Articles should not exceed 750 words (exceptwith special permission). Spell-check andgrammatical proofing are appreciated.Absolutely no vulgar or obscene language willbe permitted.Photos are invited (JPG, TIFF, EPS, PDF).Triathlon BC retains the right to:1.2.3.Edit articles to fit space requirements;Edit articles for errors in spelling andgrammar;Omit material deemed inappropriate by theeditorial board. *Submission of an article doesnot guarantee publication. Space restrictionsprevent the publishing of all articles.TRIATHLON BC :: Spring 2008 ::

A Year to LookForward toLara Spence, Editor, info@tribc.orgAs I’m putting together this springissue, I can’t help but get excited forthe year ahead in triathlon. With manyBC (and Canadian) athletes havingthe privilege of competing in the 2008World Championships (being held inVancouver this June), it will be a busyspectator or volunteer day with all thecheering going on. And, pending resultsfrom that race, several of our BC elitewill have the honour of competing forCanada at this summer’s Olympics inBeijing (the race will be held at a scenicarea of the Ming Tomb Reservoir inChangping District of northern Beijingon August 18-19).This issue of Triathlon BC also has severalarticles to be excited about, includingrace planning, acupuncture, bikefitting, and some inspirational storiesfrom Canada and beyond.The Triathlon Race Series is back foranother great year, and our DuathlonRace Series is back too. Check out therules and race listings (and our articleon race planning) to make this your bestyear ever!In terms of this newsmagazine, we planto ‘go green’ and do two eNews issues(June, August) and two print issues(March, December). As always, pleasesend your articles, photos, ideas andcomments to info@tribc.org.LSIt’s all in the PlanningKevin Cutjar, owner/coach, eRacePlanner.comIf you create a welllaid out plan towardyour seasongoals and stick to it,you will give yourselfthe best chanceof success.While triathlon isrecreation for most,there’s an underlyingdesire in everyone,to keep improving.With the race seasonfast approaching, youmay be looking at raceoptions that sound invitingor fun. Thereare also various traininggroups and workoutsto choose from.Reasons for selectingevents are many andvaried, so here welook at planning yourwhole season with aview to succeeding inyour most important races of the year.Season Planning‘A’ RacesOne of the first steps in planning the perfectrace season is to select your highest priorityraces. It’s important not to lose focus onyour highest priority races, along the way.Limit your ‘A’ races to 2 or 3 per season. IfIronman Canada is one, then just one othermay be appropriate. If your ‘A’ races are“Most athletes just need atraining program designedfor their level andoccasional advice alongthe way. eRacePlannerprovides proven programsand advice via the coachtipssection of the webforum. This systemprovides the fundamentalcomponents of an onlinetriathlon coaching serviceand is a great tool formanaging your owntraining.”shorter distances,you could affordto peak yourtraining more often.Your overalltraining programshould be structuredtoward your‘A’ Races.‘B’ RacesStep 2 is to pickevents that serveas specific preparationfor your ‘A’race. If possible,choose ‘B’ racesthat don’t interruptyour ‘A’ raceschedule. Onethat is held at theend of a planned‘recovery’ weekwould be perfect.You may need toreconfigure yourplanned training slightly, so that your preparationrace can be a positive experience. ‘B’races provide the opportunity to practicepacing and nutrition strategies, equipmentand set-up. ‘B’ races that mimic the courseprofile and weather conditions of your ‘A’race are preferred.‘C’ RacesA local sprint tri or fun run may serve as ahigh quality workout, be short term motivationor included in your season just for fun.CreditsFront Cover: Simon Whitfield and the men’s elite at the ’07 Beijing World Cup (photo: Frank Wechsel/triathlon.org)TriathlonBC is the newsmagazine of Triathlon British Columbia (Tri BC). Tri BC is a not-for-profit, sport governing body devoted to the promotion ofthe sport of triathlon in the Province of BC for all skill levels and all age groups.TriathlonBC is printed by Infigo Imaging, 1367 West Broadway, Vancouver, BC V6H 4A9 and distributed in part through Canadian Publications MailSales Product Agreement #40063490.The opinions expressed in TriathlonBC are not necessarily those of the Association. :: TRIATHLON BC :: Spring 2008

Considered as “train-through” events, no realemphasis is placed on peaking and tapering for‘C’ races.Competition is practice for competition -Log as much information about your B and Craces as possible. This will help identify areasfor improvement, which can be applied to ‘A’race preparation and execution.Typical Training Week. - Coaches place highimportance on structuring a training week thatfits conveniently around an athlete’s othercommitments, while addressing weaknessesand providing adequate recovery betweenworkouts. You should create a regular trainingroutine that is repeatable most weeks. Thinkconsistency!Are we training or racing here? Serious considerationshould also be given to group workouts,with respect to your own goals. As muchfun as fast-paced group training is, it may notbe specific to your ‘A’ race and leave you tootired for your next planned workout to be effective.Quality over quantity – Ensure that you’rerested and motivated to execute high qualityworkouts specific to your ‘A’ Races. Beingconsistent with quality training beats focusingon big hours, every time.Pace yourself – Recognize where your highesttraining load weeks are and be prepared forthem. Limit outside commitments during ‘Peak’weeks. Regular ’Triathlon Free’ days and easyweeks will allow time to absorb your trainingand keep you motivated all season long.Your program. Once you’ve selected yourraces and planned your training, have confidencethat sticking to your program is the rightthing for you.eRacePlanner is a computer program for TriathlonSeason Planning and Training ProgramManagement. It also includes training programsfor sprint, Olympic, half and full Ironman-distance,with a comprehensive library ofworkouts and an integrated training log.Kevin Cutjar a full-time coach with 17 years ofcompetition and 10 years of triathlon coachingexperience. CoachKev has developed trainingprotocols for all distances and levels of athletes.Contact Kevin through www.eraceplanner.com.2008 Triathlon World ChampionshipsComing to VancouverITU Office Representative, VancouverThis summer, Vancouver will hostthe flagship event of triathlon: TheWorld Championships! This event, beingheld on June 5th, 6th, 7th and 8th, is the finalqualifying event for our national teamfor the Beijing Olympic Games. As a result,spectators in Vancouver can expect tosee the world’s best elite triathletes competingalongside an expected 2,600 of theworld’s best age group, junior, under 23and athletes with a disability (AWAD).The event will be centred in the beautifulEnglish Bay and Stanley Park areas ofthe city, which will be a dramatic backdropfor the national and global televisionaudience. The event is expected to attractlarge crowds, and extensive national andinternational media coverage.A Corporate Challenge is also planned toprovide active engagement in the event beyondthe elite and age group athletes. TheITU organizing committee are hoping tomotivate local companies, employees andtheir families to take part in communitytriathlon programs as well as the Corporateevent.The event will also be an opportunity foreveryone to embrace “Team Canada” andsupport the hundreds of Canadian athletescompeting in the event, as well as thoseelite athletes who will be chosen to representCanada at the 2008 Beijing OlympicGames.For more details on the event please visitwww.triathlonvancouver.comEvent Schedule:Thursday, 5 June07:00 :: Junior Men and Women Triathlon World Championships, English BayFriday, 6 June07:00 :: Sprint Distance Triathlon World Championship, English BaySaturday, 7 June:07:00 :: Age Group and AWAD World Championships, English Bay10:00 :: Corporate Challenge, English BaySunday, 8 June07:30 :: U 23 Women World Championships, English Bay10:30 :: U 23 Men World Championships, English Bay13:30 :: Elite Women World Championships, English Bay16:30 :: Elite Men World Championships, English Bay18:45 :: U23 & Elite Medal Ceremonies, English Bay19:00 :: Closing Ceremony and Awards, TBATRIATHLON BC :: Spring 2008 ::

Olympics, Family and Teamwork - an Interview withSimon WhitfieldChristopher Kelsall, christopherkelsall@gmail.com. Reprinted with permission from FloTrack (www.flocasts.org/flotrack)Six year old Eric is playing basketball Laumann and Simon Whitfield. A commonin his backyard, he takes a few wobbly attribute among these athletes is their ownshots, some actually hit the backboard. None personal way of projecting the prototypicalgo in, but Eric keeps trying,because Simon said it was agood idea. One shot deflectsoff the edge of the backboardand caroms into the cedars; Ihelp him retrieve the ball.Suddenly, in a spasm ofjoy, he remembers whathappened at school earlierin the day. “YOU KNOWWHAT, CHRIS?”“Sure I know what, W-H-A-T”.“Noooo, we had an assembow-leein the gym and SimonWhitfield was there andhe put his gold medal on me and I got to runaround the gym in front of everyone with iton, THAT’S WHAT!”There are a few Canadians who instantlycome to mind that embody our romanticizedvision of our collective persona; polite,humble, perhaps self-deprecating and funny.Names that come immediately to mindare Wayne Gretzky, Steve Nash, SilkenInspiring generations: Frédéric Belaubre, Simon Whitfield and Brad Kahlefeldtat recent World Cup race. Photo: triathlon.org.Canadian spirit. Yet, they also have the abilityto instill fear into their competitors.Following is a totally honest, funny, andvery self-deprecating Simon in an un-orthodoxdiscussion of what he is up to in anticipationof the Olympics and the comingtriathlon season.CK: Simon, there is a very long list of greatOlympians in middle distance running andendurance sports that seem to rise to theoccasion or in the parlance of those privyto training, peak right on time. Youseem to be very skilled at peaking,racing less often than other top leveltriathletes. With you committing tothe World’s in June, in Vancouverand the Olympics in Beijing in latesummer, I’m guessing you are mostfocused on the Olympic Games?SQW: Olympics only happen everyfour years. Although the Worlds arevery important, Olympic gold is thenumber one priority.CK: Years ago, triathletes could getaway with being a little weaker in oneof the three disciplines. And it is naturalthat athletes are stronger in one. Forinstance you have always been an outstandingrunner first and foremost, but now thereis talk of your strength in swimming, for instanceyou coming out of the water first towin an ITU event earlier this year.Has the competition gained enough nowthat you need to be very near the top fewout of the water and maintain that place oncontinued on page 17VancouVer’s one stop triathlonshop• Professional andCourteous Customer Service• Bicycle Sizing and Fitting• GURU Custom BicyclesNew FoR 2007• ZooT wetsuits and Tri-clothing• NiNeTeeN wetsuit Rentals• Aero wheel Rentals4391 Main Street, Vancouver, BC V5V 3R1Tel. 604-876-4833 Fax 604-876-4835 pacificmulti@telus.net www.pacificmultisport.ca :: TRIATHLON BC :: Spring 2008

TRIATHLON BC :: Spring 2008 ::

How Medical Acupuncture Can Speed Your Recovery andImprove Your PerformanceLisa Coleman, registered physiotherapist and medical acupuncture practitioner, lisa@moveo.caMedical acupuncture is a combinationof traditional acupuncture, scientificknowledge, and clinical assessmentand treatment skills. In order to be effectivethe practitioner must conduct a thoroughassessment and have a good understandingof exercise physiology, anatomy and biomechanics,as well as the sports specificdemands placed on the individual throughtraining and competition. Medical acupunctureis practised by many health careproviders including physiotherapists,medical doctors, chiropractors, athletictherapists and massage therapists.Acupuncture can help to improve thebody’s natural healing mechanisms andcan have a significant impact on our athleticperformance. All athletes includingtriathletes have the potential for var-Painless acupuncture can help to improve thebody’s natural healing mechanisms and can havea significant impact on our athletic performance.In the Next Issueof ImpactMarch / april 2008 editionTheRunningissueFEATURING THE2008RACESOURCEGUIDETHE MOSTCompleteLISTING OFEVENTS INWESTERNCANADAavailable at qualityrunning stores, healthclubs, and sports &fitness retailers. :: TRIATHLON BC :: Spring 20082008RunningIssueProductGuide-Island_ad-v02.indd 1www.impactmagazine.ca1/23/08 9:37:38 AMious sports related injuries through training andcompetition. Acupuncture can help with tissuehealing and can also help improve muscle imbalancesby loosening tight tissue and increasingstrength and endurance in specific muscles.Acupuncture is safe and generally pain free.Acupuncture influences the peripheral, centraland autonomic nervous systems facilitating therelease of chemicals and hormones that are involvedin pain transmission, circulation, muscleand visceral activity. Locally needles increasecirculation to help with tissue healing and areasof diminished blood flow. Centrally needles facilitatethe release of endorphins which are thebody’s natural pain killers. Practitioners oftenadd an electrical current to the needles to increasetheir effectiveness.Acupuncture combined with other treatmenttechniques such as soft tissue techniques, functionaltriathlon specific exercises and joint mobilizationwill help to accelerate the healing processand get you back on the road, on the bikeand in the pool as soon as possible.Lisa Coleman is a registered physiotherapist,certified athletic therapist and medicalacupuncture practitioner. Lisa is an avidtriathlete who has completed Ironman LakePlacid and is competing in the short courseworld champs this summer in Vancouver.Lisa practices in North Vancouver at MOVEOSPORT AND REHABILITATION CENTREa full spectrum health care facility with otherPhysiotherapists, massage therapists andchiropractors. Lisa can be contacted at lisa@moveo.ca, or by calling 604-984-8731. Formore information see Moveo’s Web site at www.moveo.ca.

TRIATHLON BC :: Spring 2008 ::

An Ironman in January?Val Burke, Endurance Coach, valburke@xtra.co.nzThink about what you were doing onJanuary 19th, 2008. Perhaps thinkingof the 2008 triathlon season and registeringfor some of those races that sell outeach season? I was standing on the shoresof Lake Wanaka in New Zealand, watchingthe 2nd Annual Challenge Wanaka Ironmandistance triathlon. I have prepared Whistlerand Vancouver triathletes for IronmanCanada, Coeur d’Alene, Arizona and Kona,and here I was my first week ofliving in Wanaka watching anIronman distance triathlon andnot knowing a single triathletein it. I cried most of the day behindmy sunglasses, mostly dueto missing my athletes back inWhistler, but I also had the timeto sit back and absorb some ofthe differences between IronmanCanada (IMC) versus ChallengeWanaka.Challenge Wanaka is part of theglobal TEAMchallenge seriesthat includes events in Germany,France and Spain. For moreinformation try www.challengewanaka.com.Not only can youenter as an Elite or Age Grouper, but youcan also put in a team which sparks a lotof community interest. Don’t confuse thisevent with Ironman New Zealand, the Ironmanin March at Lake Taupo. IMNZ is asanctioned Ironman that has selection spotsfor Kona and attracts between 1000 – 1500individuals.Wanaka is located in Central Otago and isBEAUTIFUL! The climate could be comparedto Penticton and the bike course followsthe beautiful Clutha River, passingvineyards, orchards and connecting threelakes as it takes you through central Otago.Challenge Wanaka was in its second yearthis year – the entries have doubled and thepros said the number of spectators appearedto have doubled. I found the whole daycompletely inspiring. :: TRIATHLON BC :: Spring 2008One of the biggest achievements for IronmanCanada triathletes must be finishing theswim with a mass start with 2000+ swimmers.Although one of my athletes felt likeshe had a clean line after the first 500 m lastyear, another said it felt like he was in thewashing machine right up to the final 200m.I get nervous even thinking of it. ChallengeWanaka had 120 individuals lined up fortheir “mass start” in the warm waters at 7L. Dragstra (Canadian) at the Wanaka Ironman in New Zealand, 2008. (photo:Wanaka Race Committee)am. The lake was flat (which is not alwaysthe case) and inviting. It made me want tosign up next year. At 9 am the relays wentoff, again with about 100 swimmers in theirstart. The Kiwis race in whatever gear theyhave and one poor fellow ripped his wetsuitgetting it on, so the announcer was askingfor duct tape to help fix it. The gun was justabout to go off and the fellow ran into thewater with just his speedos on – the repairjob must have failed but he didn’t seem tooconcerned.The day was perfect for the bike leg, approximately35 Deg C and no wind. Thiswas a blessing for the riders, because theincredibly scenic bike leg travels along theClutha river to the shores of Lake Wanaka,Lake Hawea and Lake Cromwell, all whichare susceptible to strong North Westerlywinds that blow through the valleys. All thepros who were interviewed commented onthe breathtaking scenery on the bike. Anyonewho has cycled in New Zealand knowsthat the pavement isn’t always smooth sailing,and parts of Challenge Wanaka arebumpy. The fastest bike time was 4:58:36by Chris MacDonald who was run down forthe title, and 5:29 by the female Kiwi winnerGina Ferguson. I know that none of youintentionally draft in IMC,but let’s face it, there are somany riders that some of youmanage to stay legal and stillpick up a bit of a draft, helpingyour ride time and savingsome energy. I very muchdoubt this was the case withsuch a small field and athletesspaced out from eachother in Challenge Wanaka,essentially making it a 180km time trial without a lot ofcyclists around to help withmotivation and pacing.The running leg has 26 kmof off-road running alongthe beautiful Lake Wanakaand Clutha River, mixed in with some pavementpounding. The Outlet track is flat andgravelly, not overly technical although thatweek I managed to step on a pebble andsprain my ankle. Again, the athletes werespread out and the fans were sparse in areas,so we made sure to get to the back stretchesto help the runners out. Despite these conditionsperhaps making for a more mentallychallenging run than IMC, winner MarcPschebizin ran a 2:48:04 and Gina Fergusonran a 3:09:46 marathon. Merryn Greenwood,4th female and Wanaka local, ran a3:36 marathon and really didn’t think thelack of competitors to pace off affected herrun pace. She knew many of the spectatorsand said their support was amazing.In the male side, Luke Dragstra (Canada)was the defending champion, but did notrace to his potential and was beaten by Ger-

man Marc Pschebizin who did a time of8:47:49 (beating Luke’s 2007 course record).Incidently, Marc decided to maximizehis air ticket to New Zealand byracing the Coast to Coast Adventure race3 weeks later, trading in his wetsuit for akayak where he placed 11th overall! GinaFerguson (NZ) lead the females, winningwith a time of 9:33:46, with top Wanakalocal Merryn Greenwood finishing 4thwith a time of 10:36.I know that many of you can not imaginetraining for a January Ironman event – itis even an early race in the New Zealandtriathlon calendar. Triathletes in NewZealand rarely have to stop training inthe winter, although 10 years ago when Iwas training I have memories of Kiwi triathletespadding their chests inside theirjackets with newspapers before going outfor their winter rides. I am trying to enticesome Whistler triathletes (who are atthis moment chest-deep in snow) to cometo New Zealand for a mid-winter trainingcamp next year, incorporating ChallengeWanaka as a team event to help prepare for the 2009Canadian triathlon season. Anyone interested???I just read Hamish Carter’s biography “Get Carter” (hewon the triathlon gold medal in Athens 2004 after adisappointing loss in Sydney 2000). Great book andgreat insight into the Olympic Games and the professionaltriathlon circuit from a Kiwi’s perspective. Ifyou can’t find it and would like a copy I am happy tosend to you for a small fortune (books aren’t cheaphere!).Val Burke, Masters Degree Exercise Physiology &Endurance Coach, is formerly of Whistler, B. C., nowresiding in Wanaka, New Zealand. Contact her atwww.valburke.comTRIATHLON BC :: Spring 2008 ::

The Brit Made Me Do It: An Ironman AdventureDavid Hobbs, dhobbs@hobbsgiroday.com, Ironman participant 2006, 2007The adventure started in a truck one day who trained with us in the beginning butwhen John (the “Brit”) said he’d completedthe Ironman. The Brit didn’t look or Khosro (our swim coach), the swim team,was too good for us and left, Mark Shorter,sound like someone who had completed the the North Shore Tri Club members, the Brit,Ironman. He wasn’t chiselled. He was sort Jon Bula (my strength trainer), Hayley, andof a “Jolly Fellow” in his 50’s.many others.I thought, and my friend Bill thought, ”Gosh,if he can do it maybe I could do it.” The Britsaid anybody can do it. After all, it was onlya 3.8 kilometer swim, 183 kilometer bikeride on some nasty hills in excruciatingheat and a 43 kilometer marathon. My doctorsaid I should avoid running at all costs(bad knee). The whole thoughtmade my stomach queasy, yetBill had a twinkle in his eye.The makings of an adventure.Bill’s not a procrastinator.And, once your good friendhas signed up to take theplunge, the pressure is reallyon.Could I do it? I had a 200 lbsbody on a 50 year old, 5’8”frame with a bad knee. On thepositive side I had swum competitivelyin university. Twoyears prior I had tried fourOlympic triathlons and eachtime got a bit better. I had attendedMasters swimming forsix to seven years.A good carpenter never blames his tools. Inthe endeavour of triathlons it is the mind andbody trained to whatever level you can muster(with a bit of genetics and age hinderingprogress) that gets you through, right?Bill interviewed coaches and chose DeanStanton. Dean is an accomplished triathleteand coach. Dean’s father Mark is approaching70 and also trains with Dean. Dean’smother makes sure Mark doesn’t kill himselfand she organizes Dean’s life. Dean“has been known” to run late.The cast of characters were many: Marty,Natalie, Patty, Sheila, John, Walter, the guy10 :: TRIATHLON BC :: Spring 2008My 23 year old son Gavin told me flat outI couldn’t complete the Ironman. He said Iwas nuts. Many people agreed with Gavinbut had the courtesy not to tell me.I started with Dean in the fall of 2005. Istayed with my Masters Swimming withKhosro three to four times per week. DeanMr. Hobbs, the marathoner: Lawyer-turned-Ironman David Hobbs enjoys thethrill and adventure of training and racing Ironman 2006. Photo: unknown.would send an email training scheduleonce a week that went prominently on thefridge. So much swimming, cycling, running,stretching and strength training eachweek. I hired John at Groundwork Athleticsas I kept tweaking my calf muscles tryingto learn to run again. Twice a week atlunch time I would strengthen my wholebody with wobble boards, bosun balls, freeweights, stretch cords, dynamic stretching,abdominal work, foot work and skipping(I hate skipping).During the winter months we went on longcycle rides in the cold and rain. Not muchfun and frankly, sometimes dangerous. Saturdayswent from three hours to four hoursto five hours (getting the idea) to nine hoursof cycling.My racing schedule began with the OliverHalf Iron in June. I completed it in 6:12. Iwas 20 th in the swim out of 650 participants,my cycle went well and I ran two thirds ofthe run.In July and early August the training gotugly, thanks to Dean’s regime. Running upto thirty kilometers, swimming three to fourkilometers at a time. Cycling up to 200 kilometers.We got lean: I lost 20 – 25 lbs byJuly. Bill lost 40 - 45 lbs. Tommy lost 40- 50 lbs.Fun fact: Bill is my grocerystore during races. I know he’llbe carrying anything I need, so,don’t tell him, but I don’t carryanything. I just get stuff fromhim if I need anything.Race week: A year’s preparationfor something, thousandsof hours of training and havingnightmares about the day. Somedays you visualize it like a pieceof cake but you know that visioncan’t be accurate. Other daysyou are in quicksand dying onthe course in a pool of blood andflat tires.Many people offer words of wisdom. Thebest advice was from the Brit given on dayone: “Have fun and enjoy the day”.I woke up at 4:00 a.m. on August 27 th . Hayley,Bill and I rode into town from Kaledento Bill’s favourite song “Simply the Best”.It was all good: 4:00 a.m., Bill, Hayley andTina Turner.I swim faster that most people so I lined updirectly behind the markers on the beachwith only a few hotshots in front of me. Idon’t want to get run over but I didn’t wantto swim through 2,500 people either. Thecannon went, I swam a bumpy 3.8 kilometersin 59 minutes; 145 th overall with only acouple of whacks along the way.

My transition was not great. I had packeddry fruit in my bike shirt pockets and it islike trying to put on a shirt full of rocks. Avolunteer helped me push and pull stuff on.I was amongst all the hotshots with their trisuits under their wetsuits. They came andwere gone in sixty seconds. I was five minutestrying to get dressed.I rode up Main Street spinningin the small cog. Deansaid take it easy. Let thepeople pass. Well, they werepassing me like I had a flattire. I persevered with theplan; or, at least I thought Iwas. The fastest time I hadever ridden from Penticton toOsoyoos was about two hoursand fifteen minutes. I gotthere in two hours or maybea bit less. I felt good but thespeedometer said I was goingtoo fast.Up the infamous RichterPass, eleven kilometers ofhill with four discrete sectionsgoing from most difficultto something worse.About half way up I hear “You’re doinggreat David!” I look up and there is my lawpartner, Ian Giroday, who drove all the wayfrom Vancouver to surprise me with somesupport. I zoomed down the other side ofRichter. “Fridges” like me zoom downhilland consider it a freebee.By the time I reached the “Out & Back”my legs were cramping. I was sick of fignewtons and dried fruit and I didn’t feel likepeeing which is a bad sign of possible dehydration.I couldn’t stand on my pedals andmy quads were starting to cramp. Apparently,karate experts call “kaiai” the focusof all mental and physical ability. I thought“kaiai”, whatever that is.In the middle of the “Out & Back” I wasable to borrow some salt tablets from twoother riders. I had put mine in my middleback shirt pocket and they had dissolved inthe sweat running down my back. I got offmy bike for five minutes, chatted with peopleand ate some of my bagel with honey inmy special needs bag. I felt better. “Keepmoving.” Kathy, Gavin, the Jones and thePlants were all sitting at the Bear Fruit Standin Keremeos. I was lifted by their presenceand cheering.It’s a gradual uphill to the last demon on thecycle course. Yellow Lake Hill. It’s mentallytough as thelast big climb, at theI woke up at4:00am on August27 th . Hayley, Billand I rode intotown from Kaledento Bill’s favouritesong “Simply theBest”. It was allgood: 4:00am, Bill,Hayley and TinaTurner.140 kilometer mark.It was lined withhundreds of peoplelike the Tour deFrance. I couldn’tstand on my pedalsdue to crampsso I just sat in lowgear and spun upthe hill. Once I hadbeaten Yellow LakeHill I felt the worstwas over and rodequickly into Penticton.Coming intotown felt good. Thestreets were linedwith thousands ofcheering people. Ifinished the cycle in six hours and thirtyfiveminutes. My fastest ride ever. It wasnow 2:45 p.m. I donned my new runners(felt good at the store, oops?) and headedout for a little 43 kilometer marathon run at3:00 p.m.I hate running because it hurts me. I am afloater. Floaters float because its easy comparedto running. Running has many enemies-- bad knees, sore feet, stiff hips etc. Ihad worked at my running for a year but, it’sgoing to take some more work (a lot more,and maybe another 20 lbs) to “convert” me.I ran the first two to four kilometers in thecrowd lined streets. What a thrill -- Mr.Hobbs the marathoner. The good news isno one sees you all the time, they just getsnapshots as you go by, so no one knowshow crappy a runner you really are, I alsohad the joy of knowing I would now be seeingone by one all my friends as they ranby me. Thanks a lot. There is no swim /bike only circuit. I’ll have to invent this for“floaters”.Stephen King taught me to walk fast. Hesaid if you must walk (and most do) walkquickly. I am the type of person who walksslowly. Somehow on this unusual day Ifound the “fast walk for floaters”. Fifteenminutes per mile. A fellow in the transitiontold me that you can walk the marathon insix and a half hours. Well, I am living proofthat’s true.My son Gavin joined me at the five miles togo. It was getting dark. My two goals weretoo finish and to break fifteen hours. I waswell on track for both.Gavin made me so proud. He told me Ilooked good and was doing great. He callsme “Bruce” because he says I look likeBruce Willis. I prefer “Dad” but, there wasa lot of love in those five miles, and I feltblessed to have a son that would walk withhis old man for five miles in the dark onsuch an unusual day.I saw the Penticton hotel lights coming downMain Street with two miles to go. I was liftedby the people and the excitement. Yet,I forgot I had to walk away from the finishline in a little out and back down LakeshoreDrive. I marched along at my fifteen minutesper mile pace.I turned the final corner and was surprisedthat the race was over. I was dazed andgiddy. The training, coaching and supporthad done its job. The volunteers and cheeringsupporters carried me through a difficultday making it a joy to experience. I hopethis story helps ignite whatever spark youhave to take on a new challenge. Don’t letlack of focus, doubt or fear hold you back.You can do it!David Hobbs is a TriBC member and lawyerin Vancouver, BC. You can email him atdhobbs@hobbsgiroday.com.TRIATHLON BC :: Spring 2008 :: 11

From Hypothermia to IronCops: My ExperienceAnn Dallinger, swim2dog@yahoo.ca, member of Ironcops for Cancer BC Team 2008No one could have prepared me! Thehugs and support from my childrenand husband eased the pain only slightly.The sympathy from friends and neighborsdid little to soothe the sadness. I could notdispute it...the water had won!I had entered the water that morning feelingcold and nervous, but confident. I had spenthours going over this swim in my mind. Ihad visualized myself exiting the swim atthe back of the pack, but at least within sightof other triathletes. I had reviewed the bikecourse and ridden it. I knew the run course.Of course, I was honest with myself, too.I had not done the training hours I shouldhave. A new career direction had consumedmy time and energy over the summer...and Iwas about to pay the price.The rain that poured down the morning ofthe Vancouver International Half Ironmanin September 2007 felt cold! The ocean waterfelt colder. My wetsuit was troublesome,and my goggles insisted on leaking--whichis not a huge concern in lake water but certainlyis a worry in saltwater. Despite allthis, I tried. I truly did!At the one hour mark, I knew my race wasover. I could no longer feel my feet, lips orfingertips. I was swimming as though suspendedin molasses, my arms feeling leadenand unresponsive. As the entire field lappedme, I knew I had no choice. I tried to thinkof ways to pull out gracefully, but noneexisted. So, with spirits beaten and a bodychilled beyond what I had ever felt before,I removed my “novice swimmer” cap...andtold my husband that I was done. I was toocold to go on. I turned in my timing chip,picked up my gear and climbed into our oldvan feeling an odd mix of sadness and elation.You see, when I really thought aboutit, the day had been full of triumph eventhough I was out of the race.I had completed an ocean water swim! True,I had been left hopelessly behind, beenpushed off course by the currents, and experiencedsymptoms of hypothermia. But...Ihad been out there swimming despite all of12 :: TRIATHLON BC :: Spring 2008Despite a challenging first open water swim, Ann Dallinger looksforward to facing personal challenges “for a cause” in her journeyfor Ironcops in Penticton this summer.my fears.For several hours after leaving the race area,I went forward on autopilot. My gear wassorted out, the bike put away and friendswere notified. Then, the floodgates liftedand the tears came. The sadness was bottomless,the frustration immense. My husbandtried to comfort me, but realized thattime was what I needed most. Thankfully,he did the kindest thing he could have andtook the kids out for a few hours.By the time they returned, some of the sadnesshad lifted...and oddly, I was feeling asense that I needed to try again. I was notprepared to give up that easily. Besides, Ihad a problem....I was set on doing the PentictonIronman 2008!I needed a purpose. I needed to believe thatmy efforts would mean something...wouldleave a mark. It would have to be significantas I was not sure that this opportunity wouldcome more than once in my busy life! Ironcops!!It was the perfect solution. A chanceto raise money and cancer awareness at thesame time as doing something truly memorable...therewas no question now.-The Ironcops Team BC welcomed me withopen arms despite my dubious triathlon historyand complete inexperience with fundraising.I began to see the hours of trainingas a contribution to this cause. The dollarsraised by Team Ironcop events go directlyto cancer and the members pay their ownway completely. This showed me just howmuch these folks really believeand care. They are outthere for all those who can’tbe. They stand for all the livesaffected by cancer. They goabove and beyond the trainingfor Ironman and organizefund-raisers, auctions, bakesales and head shaves. Somehow,these athletes find thetime to fit in more!So, as I head for the start linein Penticton this year, I willbe wearing the Ironcops TeamBC gear with pride. I knowMISSED OUT?that, when the desire to jointhe spectators on the sidelinesbecomes overwhelming,I will talk myself throughknowing that I run for those who can’t. I willbe there and will give it my very best! IroncopsTeam BC has many upcoming events,including an exciting art auction. For moreinformation please visit www.ironcopsbc.com.Ann Dallinger is a member of the IronCopsfor Cancer BC team. For more information,see www.ironcopsbc.com.Did you want to do theOliver Half Ironman2008?If you missed the golden opportunity to signup this year, IronCops can give you yourchance!We have an online auction which allows youto bid for your spot!For information on this, and many otherexciting events, please check the IroncopsTeam BC web site @ www.ironcopsbc.comGood luck winning your spot!

2008 BC Team: How to Make the TeamAllan Prazsky, info@tribc.orgTriathlon BC recognizes athleteswho achieve a high level ofexcellence in Provincial Championshipevents. This formal recognitionincludes team uniforms, and in somecases, funding assistance to NationalChampionship events.The main Provincial Championshipevents for 2008 are:• Duathlon Championships, May10• Junior Triathlon Championships,May 19• Olympic-Distance & AWAD TriathlonChampionships, June 15• Long Distance Triathlon Championships,July 6• Sprint Distance Triathlon Championships,July 13The 2008 National ChampionshipEvents the BC team is expected toparticipate in are:• National Long Distance TriathlonChampionships, Osoyoos,BC, July 6• National Sprint-Distance, Olympic-Distance,Junior Triathlonand Aquathlon Championships,Kelowna, BC, August 16 & 17.(Duathlon champs TBA). For specificevent details, see www.triathloncanada.com.All Provincial Team athletes mustbe current Triathlon BC membersin good standing prior to the listedqualifying events and have residedin BC for the previous 6 months.Elite and Junior Elite athletes musthold a Triathlon BC Elite or JuniorElite card and will race in draft-legalevents at Nationals. For everyone,age is determined as of December31st, 2008. More qualification detailsare available on our website.BC Triathlon Team - Short CourseSelected athletes in all categories will be eligible for the Provincial Team garment item and fundingassistance (reiumbursed registration fees in some cases) to attend the 2008 National TriathlonChampionships.Elite Athletes - 4 spots (male and female) available at:1 at North Shore (May 19)1 at Tri of Compassion (July 13)2 at Wasa Lake (Provincial Champs June 15)U23 Athletes - 2 spots (male and female) available at:1 at North Shore (May 19)1 at Wasa Lake (June 15)Age Group Athletes - 3 spots (male and female) in each age group, 5 yeargroupings except for age group Junior 16-191 at Tri of Compassion (July 13)2 at Wasa Lake (June 15)Athletes With A Disability (AWAD) - 3 spots (male and female) total across alldisability categories:1 at ANY TriBC sanctioned race before Nationals2 at Wasa Lake (June 15)Junior Elite (16-19) Athletes - *4 spots (male and female) available at:1 at Sooke (April 20)2 at North Shore (May 19)1 at Tri of Compassion (July 13)*Coach’s Choice Proviso: Triathlon BC reserves the right to select members of the BC JuniorElite Team based on feedback from the Provincial Coach, allowing for selection of athletes thatmay not have participated in the events listed above.BC Triathlon Team - Long CourseElite Athletes - 3 spots (male and female) available at:1 at NB Half (June 22)2 at Desert Half (Osoyoos July 6)Age Group Athletes - 3 spots (male and female) available in each 5 yeargrouping:3 at Desert Half (July 6)BC Duathlon TeamElite, U23, and Junior Elite Athletes2 at Bare Bones (Provincial Champs May 10)Athletes With A Disability (AWAD) - 2 spots each (male and female) total acrossall disability categories:2 at Bare Bones (May 10)Age Group Athletes - 5 year groups except for age group Juniors 16-192 at Bare Bones (May 10)TRIATHLON BC :: Spring 2008 :: 13

Tri it Off-Road - A New Racing ExperienceTeri Taylor, Race Director of the XTC Off-Road Multisport Race, teri@covecommunications.caImagine riding along, no traffic, beautifulscenery, peace and quiet … welcometo the world of off-road multisport racing.This is only part of the charm you will experiencewhen you race off-road.The sport of off-road multisport racing isdefinitely in its growth phase and is gainingpopularity. Replacing the traditionalroad bike and road run, off-road adds anew element and new challenges to thesport. For those of you not ready for thefull off-road triathlon, there are plenty ofoff-road duathlons to choose from.THE FORMAT:Off-road triathlon consists of a lake swim,a mountain bike and a trail run. Typical formatsare a half distance - 750m lake swim,15km mountain bike and a 5 km trail run,and a full distance - 1500m lake swim, a26 – 30km mountain bike and a 10km trailrun. If you need to compare these distancesto something, they are somewhat comparableto sprint or Olympic distance races,however you will be out there for a littlebit longer. Top pros usually take over twohours to complete a full distance race.GEAR:Swim Gear: Nothing new to report here.Mass start, arms flying, heading for the bigorange buoy.Bike Gear: Swap your road bike for amountain bike. Add a lighter colour lens toyour glasses and throw on a pair of glovesfor good measure … and for all concerned,not the least of which your butt, get rid ofthe banana hammock.Run Gear: There is no set rule on what towear on your feet during a trail run. Youneed to assess the terrain and weather, thenmake your decision. Some prefer the gripand stability of trail running shoes, a lotwear regular running shoes and the occasionalathlete dons a pair of racing flats.14 :: TRIATHLON BC :: Spring 2008See you on the trails! Laughter, fun, challenge are all partof Off-Road tri’s (it’s not just about ‘finishing time’). Photo:Teri Taylor.TERRAIN:Bye bye traffic and hard pavement, hello wilderness.The best thing about going off-roadis the mixture of terrain you will navigatewhile racing. Depending on the race venue,you may find roots, gravel, rocks, dirt…definitely dirt, and much more. No chanceto get bored here. Forget the flat courses,even the most mellow off-road course addsa little undulation, and it’s fun.RACING EFFORT:Although you will use a lot of the samemuscles, you will be amazed at the differencein how you race. Road triathlon isoften about a steady pace. Off-road is not.When you throw in the changing terrainand elevation you will find yourself adjustingto a new style of racing. Off-road racingthrows in agility, coordination and a varietyof intensities to mix it up. Some of thestrongest road bike racers spend offseason time on the mountain bike toimprove their bike handling skillsand anaerobic strength.Let go of that carefully sculpted uprightrunning style, you are on thetrails now. Relax. Let your bodyadapt to the terrain. You will bikeand run stronger when you learn tomove your body with the terrain.One final point. Trail miles takelonger than road miles. Take yourpace charts and throw them in therecycling bin. They don’t apply here.The upside, it is not uncommon tohear off-road triathletes laughingand talking about the course insteadof talking about what pace they did.NUTRITION:You eat and drink the same amountas you would on the road, but thereare a few added challenges to thinkabout. When you are riding on theroad, there is a lot of opportunityto reach down and grab your bottle.This can be more difficult off-road.You have heard this so many times,but it is beneficial to pre-ride the course.The gives you a good idea of where you willhave opportunity to take in the nutrition youneed.Some racers opt for carry their fluids incamel backs instead of water bottles. It iseasier to access during the race. That saidit is a personal preference. A lot of peoplestick with carrying fluids on their bikeframes, but please, never behind the saddle.Just keep your head in the game. Pay attentionwhen you go to grab your bottles. Noheaders off the handle bars, unless near transitionfor entertainment value.WHO RACES?The common areas athletes come from aretriathlon, mountain biking and adventureracing. This is what adds to the uniquenessof the race.

Road triathletes transition nicely to off-road racing.Top athlete Conrad Stoltz, an ITU Olympic triathletefor South Africa, is a multiple World Champion at offroadtriathlon. Peter Reid, three-time Ironman WorldChampion, raced off-road to win consecutive doubleprize purses when he competed at the XTERRA WorldChampionships, as did Heather Fuhr – we Canadiansknow a good thing when we see it!Whether you are a seasoned athlete or new to the sport,off-road racing offers a challenge for athletes from avariety of disciplines. There is plenty of space for theweekend warrior looking for a new experience.WHY OFF-ROAD?Well if we have not already answered that question foryou, here are a couple of final points. It’s fun, it’s challengingand you will walk away feeling exhilarated.Listen to the conversations after the race is done. Lotsof talk about an athlete’s favourite part of the course,laughing and joking about the great challenges theyfaced along the way. See you on the trails!Teri Taylor is the Race Director of the XTC Off-RoadMultisport Race and host of the Canadian NationalOff-Road Triathlon Championships August 10 inCampbell River.Beijing Approaching...Lara Spence, lara@laraspence.comFinally,somewarmer weatheris upon us, and,spring turns to summer,and summer....well, summer is theOlympics!RecentlyTriathlonPictured, left to right, Simon Whitfield, TriBC’s Allan Prazsky,Lauren Groves, and Kirsten SweetlandBC Executive DirectorAllan Prazskyhad the opportunityto spend some timewith two membersof the Canadian Triathlonteam heading toBeijing, Simon Whitfield,and Lauren Groves. The picture was taken at a recent press launch at UBC’sMuseum of Anthropology, announcing Teck Cominco’s new relationship withTriathlon Canada. Both Simon and Lauren have made the 6 person ‘08 Team,while Victoria’s Kirsten Sweetland is a strong candidate as teammate to Lauren.Vying for the remaining male berths are Paul Tichelaar and Colin Jenkins.TRIATHLON BC :: Spring 2008 :: 15

Cycling for Triathletes Doesn’t Have to be a Pain in theNeck (or Upper Back) - Part 1 of 2Tyler Dumont, B.P.E., B.Sc.PT, M.Sc.,CSCS, info@physiomoves.comNeck and upper back pain are commonissues for triathletes. Cycling, especiallyin the aero position, requires the thoracolumbarspine (mid back and low back)to be held in a flexed posture while the neckis held in an extended posture. Spendinghours in this position places a lot of strainon the supporting musculature and spinaljoints. This can result in muscle fatigue,pain and, over time, lead to postural faultsand muscle imbalances. These faults include:head forward posture, rounding ofthe upper back, rounding of the shoulders,and weakening of the postural muscles ofthe spine and scapular stabilizing muscles.These postural faults and muscle imbalancescan be compounded by swimmingand poor running form. However, with theright positioning on the bike and the rightexercises, neck and upper back pain can bealleviated.The purpose of this article in Part I is to providean overview of common bike positionfaults that contribute to neck and upper backpain. Part II will provide some correctiveexercises for common muscle imbalancesand postural faults of the neck and upperback that may develop in triathletes.A proper bike fit should allow the rider to remaincomfortable while being able to generatemaximum power in a safe, aerodynamicposition. Some riders sacrifice comfort tobe more aerodynamic. This may be possiblefor sprint and Olympic distance events,but for Half Ironman and Ironman events,comfort should come first. If the athlete isuncomfortable or in pain, they won’t be ableto focus on the task at hand: pedalling efficiently.A common fault is having the “rider compartment”(saddle to handlebar region) toostretched out. Any combination of the followingmay cause the rider to flex more inthe thoracolumbar spine and extend more inthe cervical spine:a. Saddle position too high (increased dropto the handlebars).b. Saddle position too far back (increaseddistance to the handlebars / aerobars).c. Stem too low or too long (increased dropor reach to the handlebars).d. Aerobar hand-rests extended too far forward.Ideally, the angle between the upper armand the trunk should form a 90° angle (Figure1). If the angle is greater than 90°, thearms are over-reaching and placing morestress on the scapular muscles (rhomboids,trapezius, levator scapulae) and posturalmuscles of the spine.Another fault related to aerobars is havingthe elbow rests placed too closely together.This places additional stress on the scapularmuscles and also restricts chest expansionfor breathing. From a front view, the widthof the elbow rests should bring the elbowsto the same width as the pelvis or slightlynarrower (Figure 2).Other causes of increased neck extension includehelmet visors that are placed too low,poor helmet fit (helmet sitting too low) andthe frames of some sunglasses (obscure visionand require the rider to extend the neckfurther to get a clear line of sight). A lesscommon cause of neck and upper back painis wearing an older style helmet, which tendto be heavier and load the neck musclesmore than newer, lightweight helmets.Assuming you have the correct position onthe bike, here are some tips to help reduceneck and upper back pain / stiffness whileriding:• Avoid riding with locked elbows whenyour hands are on the handlebar. Aslightly flexed elbow will act like ashock absorber and reduce jarring andvibration of the spine.• Change hand positions frequently (e.g.brake hoods to aerobars to drops) tochange the stresses on the spine andshoulder girdle and to minimize muscularfatigue.• When it is safe while riding, sit up tallin the saddle and extend your spine, pullyour shoulder blades back, and stretchyour neck from side to side. Novice cyclistsshould be cautious in doing a lot ofmovement while riding.• Practice maintaining the aero positionduring off-season riding. It takes timefor your muscles to develop the enduranceto maintain good riding posture forthose long training rides.• Throughout the season, perform correctiveexercises (“prehab” to avoid“rehab”) to prevent the development ofmuscle imbalances and postural faults.Hopefully, these tips will help you ridepain-free. In Part II a series of correctiveexercises will help prevent muscle imbalances,postural faults, and keep you ridingin comfort.Tyler Dumont has a Diploma in Sport Physio,is an Assistant Clinical Professor, and isthe owner of Physiomoves PhysiotherapyClinic, newly opened in Surrey (www.physiomoves.com, 604-575-7477). Tylerhas been providing bike fits for triathletes,road cyclists, commuters, mountain bikers,and recreational cyclists for over 10 years.He is an avid competitor in cross countrymountain biking, cyclocross, and roadracing.16 :: TRIATHLON BC :: Spring 2008

Whitfield, continued from page the bike, to be in the hunt? No more comingback 30 places on the bike to win in the final100m of the run?SQW: Yes, basically the game changed withJavier Gomez coming onto the scene. Javiercame out strong in all three disciplines. Heshowed up and would come first out of thewater, do well on the bike, then crush everyonein the run. It was really my coachJoel Filliol and I figuring I needed to takea step back to take two steps forward. Sowe spent the last two years working a loton the swimming. So where people are saying‘comeback’ in terms of how I am doingnow, really it was a matter of simplifyingand applying the acronym, Keep It SimpleStupid and making the sacrifice to become abetter swimmer.Quote from an earlier interview published inthe Ottawa Citizen: “It used to be that if youweren’t a good swimmer, you could makeit up in the bike or the run,” says Whitfield.But now, the athletes who are first out ofthe water are strong enough to maintaintheir lead, he says. “So I’ve invested the lasttwo years in getting better at swimming soI could put myself back into the front of therace.”CK: Now there is a rumor I heard that whenyou retire from triathlon (whenever thatmay be), you may switch to running. I cansee you running the marathon pretty fast. Ifyou did run the marathon and ran quite well,would you take the sport seriously?SQW: I don’t know about that. I am veryhappy doing exactly what I am doing rightnow and will keep at it as long as I can competeat this level. Now if I went and playedwater polo and discovered I loved it and wasgood at it, if I didn’t drown and get beatenup, who knows maybe I would do that, orPolo with horses or….whatever I found Iloved I would look at, but right now this iswhat I love doing. I also hate it when peoplesay “when I am done swimming or cycling,I will switch to triathlon.” They say this likeit is easy. I couldn’t say that about running.I don’t know what it is like to train as a runner,100 or 150 miles per week... I have morerespect for running than that. And of coursethe depth in running is another matter.CK: I know you played many sports as a kidand that you have said that as long as kidsplay a variety of sports and JUST PLAYfirst and foremost, a child can focus later.It appears you were smart or lucky in discoveringyour focus should be an endurancesport, choosing triathlon. At what age didyou decide that it’s time to abandon all theother sports and get serious?SQW: Around 17 I started in earnest preparingfor being in the Olympics. I was in theprogram, Kids of Steel (KOS) when I wasyounger, although mostly a middle-of-thepackathlete at that time.CK: Is Jenny (Simon’s better half) athletictoo?SQW: Oh yeah, we show up at altitude andshe climbs Mt. Lemmon, 14 miles up. Ifound it tough! She get’s part way up andis looking for her water bottle so she cancontinue on and finish the ride, yeah she isquietly athletic.CK: So PK (Simon’s 6 month old daughter)has some solid athletic genes! As dad’s littlegirl gets older, do you secretly hope she hasa little tom boy edge?SQW: No, not really. Basically, I cannotdraw; I have no artistic talent whatsoever. Iam generally just all athlete. I would be overthe moon if she inherited her great grandparent’sartistic talents.SQW: Jasper is an incredible athlete, awonderful skier; the Austrian Ski Federationwanted to video him skiing because hisform was impeccable. Then he got a tennisscholarship in the US, he is excellent at tennis.And of course one of Canada’s top Ironmantriathletes, if not the best right now. Heis good at everything.CK: I understand you have been suggestingthat you are a very good floor hockey player.Could you take Jasper in floor hockey?SQW: No, I’d have to get dirty and give hima cross-check in the teeth.continued on page 28TRIATHLON BC :: Spring 2008 :: 17

18 :: TRIATHLON BC :: Spring 2008

Triathlon BC Race Calendar 2008DATE EVENT NAME LOCATION DISTANCE EMAIL24-Feb-08 Teen Swim-Run Challenge Vancouver 500M/3.5km & 250M/1.5km mark@321coaching.com9-Mar-08 UBC Triathlon & Duathlon Vancouver Short/Sprint/Olympic/KOS jmcmanus@rec.ubc.ca30-Mar-08 Popeye’s Aquathlon Coquitlam 1km/10km info@trioevents.ca20-Apr-08 Sooke Spring Sprint Triathlon Sooke Sprint connie.hearty@viha.ca26-Apr-08 9th Annual Delta Tri Delta Sprint racedirector@delta.bc.ca3-May-08 8th Annual Galiano Island Triathlon Galiano Island Kayak/cycle/run jemcity@shaw.ca4-May-08 Popeye’s Aquathlon Coquitlam 1km/10km info@trioevents.ca10-May-08 Anthony’s Pub Bare Bones Duathlon Penticton Duathlon bradxtlee@yahoo.ca11-May-08 Squamish Youth Triathlon Squamish KOS kidstri@shaw.ca11-May-08 Cultus Lake Triathlon Cultus Lake Olympic outback@outbackevents.ca17-May-08 Salmon Arm Kids Try-A-Tri Triathlon Salmon Arm KOS tiffany@offthecouchevents.com19-May-08 North Shore Spring Triathlon N. Vancouver Sprint/KOS mickmaguireis@hotmail.com24-May-08 Whistler Try-A-Tri Whistler Sprint/KOS maprevost@whistler.ca24-May-08 Lees Trail Triathlon Vancouver Short/Sprint leestrail@englishbaytriclub.org25-May-08 Subaru Shawnigan Lake Int’l Half Iron Shawnigan Lake Half Iron/Sprint john@lifesport.ca25-May-08 CDC Try-A-Tri Dawson Creek 550m/15k/4km cdc@telus.com1-Jun-08 Panorama Classic Triathlon & Duathlon Victoria Short/Duathlon/KOS adam@raceweb.ca1-Jun-08 Oliver Half Iron Oliver Half Iron joe@outbackevents.ca1-Jun-08 Fort St. John Triathlon Fort St. John Sprint kkoebel@nlc.bc.ca7, 8-Jun-08 ITU Triathlon World Championships Vancouver Olympic sheila.okelly@triathlon.org8-Jun-08 Beat the Train Triathlon Salmon Arm Run/Bike/Canoe tiffany@offthecouchevents.com11-Jun-08 Victoria Youth Triathlon Victoria KOS waynecoulson@shaw.ca14-Jun-08 Wasa TriKids Triathlon Cranbrook KOS charlie@rmevents.com15-Jun-08 Gerick’s Wasa Triathlon Cranbrook Short/Olympic charlie@rmevents.com15-Jun-08 Wine Capitol Of Canada Sprint Triathlon Oliver Sprint joe@outbackevents.ca22-Jun-08 Popeye’s Aquathlon Coquitlam 1km/10km info@trioevents.ca22-Jun-08 New Balance Half Iron Victoria Half Iron john@lifesport.ca29-Jun-08 Iron Mountain Triathlon Maple Ridge Sprint/Half Iron info@ironmountaintriathlon.com29-Jun-08 QF Qualicum Beach Triathlon Qualicum Beach KOS/Sprint qbtri@nanaimo.ark.com6-Jul-08 Cowichan Challenge Tri Chemainus Sprint/Short challenge08@shaw.ca6-Jul-08 Desert Half-Iron Osoyoos Half Iron joe@outbackevents.ca13-Jul-08 Squamish ‘Bob McIntosh Memorial’ Triathlon Squamish Olympic sq-tri@shaw.ca13-Jul-08 Triathlon of Compassion Victoria Short/KOS andrea@frontrunners.ca13-Jul-08 Subaru Vancouver International Half Iron Vancouver Half Iron/Sprint john@lifesport.ca19-Jul-08 Exceleration’s Try It Triathlon Vancouver KOS koachkristine@gmail.com20-Jul-08 Heart of the Rockies Triathlon Invermere Olympic heartoftherockiestri@shaw.ca20-Jul-08 Prince George Citizen Triathlon Prince George Sprint/Olympic/Duathlon amanda.craig@shaw.ca20-Jul-08 Peach Classic Triathlon Penticton Olympic pat-clements@shaw.ca27-Jul-08 Diva’s Only Triathlon North Vancouver Sprint miranda@reflexionclinics.com27-Jul-08 25th Annual Salmon Arm Classic Triathlon Salmon Arm Olympic/Relay tiffany@offthecouchevents.com3-Aug-08 Self Transcendence Triathlon & Duathlon Victoria Olympic info@scmt.ca3-Aug-08 CYSWOG’N’FUN ‘08 Nelson Sprint/Olympic trinelson@telus.net4-Aug-08 Crescent Beach Triathlon & Duathlon S. Surrey Olympic/KOS aartlooye@hotmail.com10-Aug-08 XTC Off-Road Triathlon & Duathlon Campbell River Long/Short/Du, KOS/Offroad teri@covecommunications.ca16,17-Aug-08 Pushor Mitchell Kelowna Apple Triathlon Kelowna Sprint/Olympic/KOS registration@appletriathlon.com31-Aug-08 Summerland Kids of Steel & Sprint Tri Summerland Sprint/Kos goodman_geoff@yahoo.ca1-Sep-08 Vancouver Triathlon Vancouver Sprint/Olympic tsoll@multisportcanada.com6-Sep-08 XTC Off-Road Triathlon & Duathlon Port Moody Long/Short/Duathlon, KOS teri@covecommunications.ca14-Sep-08 Subaru Sooke International Half-Iron Triathlon Sooke Half Iron/Sprint john@lifesport.ca21-Sep-08 Juan de Fuca Duathlon Victoria 4.4km/18km/4.4km nick@frontrunners.caTRIATHLON BC :: Spring 2008 :: 19

Race the Series, Win a Race Bike!Allan Prazsky, Executive Director, TriBC, info@tribc.org.After a year’s hiatus from the race calendar,the Duathlon Race Series is backwith a 5-event Race Series! Kickingoff with the UBC Duathlon in March,the Run/Bike/Run Series hosts events inMay, June and August, and closes theseason September 21st, with the Juan deFuca Duathlon, September 21st.Heading into its 12th year, the Triathlonand Junior Triathlon Race Series, show nosigns of slowing down! Catering to everylevel of athlete, from the first-timer to theseasoned elite, the Triathlon and DuathlonSeries events caters to everyone!You’ve seen the LeoTT3 before, in fact,it’s on the inside rear cover of this magazine.It’s Devinci’s world class, Championshipready race bike that rolls out thedoor at close to $10,000! And it could beyours at the end of the year. Be a Seriesfinisher (see below for details), and youjust might find this rig between your legsat the end of the season!Triathlon & DuathlonSeries RulesAll competitors in the series should reviewthe Race Series rules. The key rulesare outlined below:Triathlon participants must complete 4of the 10 races to qualify as a Series finisher.Duathlon participants must complete 3 of5 events to qualify as a Series finisher.Triathlon athletes must finish at least onerace which must be of Olympic Distance(1.5km swim, 40km Cycle, 10km Run) orlonger.All competitors must be a TriBC memberto qualify for Series prizes or awards.Elite Series prize money of: $500, $400,$300, $200, $100 for both male and femaledivisions. Athletes must hold aTriBC elite card to be eligible. (Note:There are residency restrictions to receivea TriBC elite card. The residency policyis that a competitor must be a permanent20 :: TRIATHLON BC :: Spring 2008Provincial Triathlon Race SeriesDATE EVENT NAME DISTANCE LOCATIONMar-09 UBC Sprint Triathlon Sprint VancouverApr-20 Sooke Spring Sprint Triathlon Sprint SookeMay-11 Cultus Lake Triathlon Olympic Cultus LakeMay-19 North Shore Sprint Triathlon (Provincial Junior Sprint N. VancouverChampionships)Jun-15 Gerick’s Wasa Triathlon (BC Olympic Distance Olympic CranbrookChampionships)Jul-06 Osoyoos Half Iron (BC Long Course Championships)Half Iron OsoyoosJul-13 Triathlon of Compassion (BC Short Course Sprint VictoriaChampionships)Jul-20 Peach Classic Olympic PentictonAug-03 Self Transcendence Triathlon Olympic VictoriaAug-17 Kelowna Apple Triathlon Olympic KelownaProvincial Duathlon Race SeriesDATE EVENT NAME LOCATIONMar-09 UBC Duathlon VancouverMay-10 Anthony’s Pub Bare Bones Duathlon (BC Duathlon PentictonChampionships)Jun-01 Panorama Duathlon VictoriaAug-03 Self Transcendence Duathlon VictoriaSep-21 Juan De Fuca Duathlon Victoriaresident of BC for six (6) or more months- BC Medical Care Card or other officialdocumentation may be required for proof ofresidency).Every Series finisher will receive a Seriesfinishers award.Age groups are determined by each 5-yearboundary starting at 18-to-19 year olds.Scoring system - please check any inconsistenciesin the results and report to TriathlonBC immediately.Birthdates have been standardized to preventchanging age categories partway throughthe season. Racer age will be calculated asof December 31, 2008.

Junior Race SeriesDATE EVENT NAME DISTANCE LOCATION3/9/2008 UBC Triathlon Sprint Vancouver4/20/2008 Sooke Spring Sprint Triathlon Sprint Sooke5/19/2008 North Shore Spring Triathlon (Provincial JuniorChampionships)Sprint6/1/2008 Panorama Classic Triathlon Sprint VictoriaNorth Vancouver6/29/2008 Iron Mountain Triathlon Sprint Maple Ridge7/13/2008 Triathlon of Compassion Sprint Victoria8/16/2008 Pushor Mitchell Kelowna Apple Triathlon Sprint KelownaJunior Race Series RulesTo be eligible to race as a Junior, participantsmust be between 16 and 19 years ofage as of December 31, 2008.All Junior-age group and Junior Elite raceswill follow KOS (Kids of Steel ) guidelinesas established by Triathlon Canadaand adopted by Triathlon BC.To be eligible to race Junior Elite, all participantsmust hold a valid Junior Elite cardissued by a recognized provincial or stategoverning body in their current place ofresidence. Jr Elite cards are only issuedat the beginning of the race season whenapplying for 2008-09 TriBC membershipand are based on results in the previousrace season. All Junior-age group and JuniorElite races will conform to CompetitionRules established by ITU and adoptedby Triathlon BC. Competitors in theseries must complete 4 of the 7 races, andbe a current TriBC member in good standingto qualify for series prizes or awards.Every series finisher (ie, the 4 of 7 racescompleted) will receive a series finishersaward. Scoring system will be determinedby a reverse point system based on eachparticipant’s top 3 series finishes. Any tieswill be broken based on performance at theProvincial Junior Championship.August 16 & 17, 2008Pushor Mitchell Kelowna Apple TriathlonKelowna, BCWe have a race for everyone!Canadian NationalChampionships for:Part of the BC provincialrace series for Junior Eliteand Adult Olympic.Qualifier for the 2009Gold Coast ITU BG WorldTriathlon Championshipsin Australia.www.appletriathlon.comEnjoy the wineries, golf courses and sandy beaches of the Okanagan!TRIATHLON BC :: Spring 2008 :: 21

Tri Bike Season is now openJeremy Wilson, owner, SpeedTheory, Vancouver, jeremy@speedtheory.caMarch has swept in and the weather isstarting to get a bit better which canonly mean one thing: It is race season again!It’s time to shake off the cobwebs, dust ofthe gear, and get ready for another fun yearof triathlon in British Columbia. This alsomeans that the new bikes that most athleteshave been researching and drooling overfrom manufacturers websites are starting toarrive. This article has been written to helpyou sort out what to look for in your newbike for the upcoming 2008 season.There are a lot of new models and someincredible prices in the bike industry againthis year. But trying to decide which one isthe right model for you can sometimes be achore in itself. Here are some great tips providedby the crew at Speed Theory in Vancouver,a new partner with TriBC for 2008,on how to help select your new machine.Looking AroundWhen you are starting your search you mightfind that some shops will have what you arelooking for in stock and others might not, sohow do you check something out that youcan’t physically touch? The first thing to dois decide what kind of bike you are lookingfor, a TT or triathlon specific bike or aroad bike that you can also race in triathlon.There are a great many differences betweena TT and road bike so making this decisioncan be tough. Ask yourself these few questionsto help clarify your answer:1. What distance of Triathlon are you racing/participating?2. How long do you intend to ride in theaerobars?3. What is your budget? (TT bikes cansometimes be more expensive than roadbikes)4. Are you looking for one bike to do bothsports? (road cycling and triathlon)Once you have decided what kind of bikeyou are looking for then go to your localbike shop (LBS) and talk to the staff thereabout the new bikes that are coming in, orare already in. If you don’t know what you22 :: TRIATHLON BC :: Spring 2008are looking for yet ask the staff for somebrochures or the manufacturers website addressso you can look up the bike models.Here are the differences between a road bikeand a triathlon specific bike:1. Shifters. Road shifters are integratedwith the brake levers, TT shifters are placedat the end of the aerobars and the brakes areplaced at the end of the basebar. This means that in orderto brake you will not beable to down shift.2. Geometry. ATT bike hasa steeper seattube angle,shorter headtube, andshorter chainstays than aroad bike. Thisallows the rider to be able to bothbalance and controlthe bikewhile being ina forward andlow positionon the bike inc o m p a r i s o nto being on aroad bicycle.The other differencein geometryis themeasurement that indicates the size of thebike. Most road bicycles are sized on theheight of the seat tube while triathlon bikesare generally sized by the length of the toptube. The important message here is to notget fixated on numbers! A 54cm bike fromone company is not the exact same size as a54 cm bike from another manufacturer. Letyour local bike shop handle which size bikeyou should be riding.3. Handlebars. Road bars have a rounddrop to them and allow the rider to be inmany different positions on the same bar.Triathlon bars consist of a base bar, whichis flat, and then aerobars which allow youto rest on your elbows. If you do decide touse a road bike for triathlon make sure thatthe handlebar can accommodate aerobars asthere are a few bars that do not allow aerobarsto be attached due to a taper from theclamp to the flat position of the bar.Buying the BikeNow that you havemodelSpot the difference...: TT bike (Orbea Ordu) has steeper seattube angle and shorter head tube than a road bike (Orca,bottom).decided whichyou are lustingafter you willwant to get sizedup and fit toyour new machine.Makesure you bringa comfortablepair of trainingshorts withyou when yougo for your fitas you will morethan likely besitting on thesaddle, or anumber of differentsaddles,for a while.If you haveshoes andpedals takethose with youas well so thatyou are already familiar with some of yourown gear and that can help you feel comfortableon the bike.If you have never ridden a triathlon bike beforethen you will automatically feel a bitnervous when you first get on the bike, don’tfret, this is normal. Seeing that your shiftersand brakes in different positions is going tothrow you off at first but you will get thehang of it very quickly. Practice shiftingthe gears while you are being fit in order toget used to how the shifters and derailleurswork together.

FitThere is not one magical position that everyrider should be put into and there aremany different positions that you will feeljust as comfortable and powerful in onthe same bike. You will also find that atcertain times of the year you are able tostay in one position longer than another.If you are doing an Olympic distance triathlonyou might find that you are able tomaintain a lower front end position withyour aerobars slightly closer together thanyou would for a Half Ironman distancerace where you would want to be a touchhigher and wider in the front end of thebicycle. Comfort is the key!The important thing to focus on is gettinginto a position where you feel relaxed onthe bike. Treat this as your initial or startingposition take notes and measurementson this position so that you are able to findthis again in the future should you need tomake any changes after the fact. Fitting abike should be a dynamic process whichmeans that you should have multiple positionson the bike that you feel relaxed.This also means that at different times inthe season you might prefer one positionover another. Now you are ready to ride,but be cautious when you start riding inthis new position as it will take someadjustments to get used to it. I wouldsuggest that you start out on a trainer athome and to keep the intensity low forthe first 2-3 weeks of riding.Here are some manufacturer’s websitesto check out the new bikes for 2008:www.cervelo.comwww.orbea-usa.com (prices are in $USso call your local bike shop for $Cdn)www.argon18bike.comwww.specialized.comwww.trekbikes.comwww.giant-bicycles.comwww.devinci.comThe gang at SpeedTheory (left to right: Nicole Akeroyd(SpeedTheory employee and Triathlon BC event rep),Calvin, Doug, Jeremy (owner) and frequent visitor Mikkathe dog. (photo: A. Prazsky)We look forward to seeing you in the 2008 season!Jeremy is owner of SpeedTheory triathlon shop inVancouver. SpeedTheory is a sponsor of TriathlonBC.TRIATHLON BC :: Spring 2008 :: 23

Gotta Have Heart (Heart Rate Monitor, that is)Allan Prazsky, info@tribc.orgheart rate monitor is a very valuableA tool for the endurance athlete. Fornew athletes, it can act as a rev limiter, placinga limit on how hard you work (avoidinginjury and overtraining) and allowing youto complete a workout at a consistent effort.For the experienced athlete, training with aheart rate monitor can target specific energysystems, maximizing the training effect.Determining Max Heart RateNear the start of your training, you will needto determine a maximum heart rate; or better,determine your Lactate Threshold HeartRate (LTHR). You can then use the LTHRto determine your training zones.Determining your max heart rate can be assimple as:a) Age-Based Formula: 220 - age, multiplyby x %. Not very accurate due to the vastdifferences in athletes.b) Karvonen Formula: Uses max heartrate, but accounts for different levels of fitness- Athletes with increased fitness commonlydisplay a decrease in resting heartrate - The Karvonen Method uses max heartrate to determine your training zones, butadjusts for varied levels of fitness by takingresting heart rate in to account.First determine your resting heart rate(RHR), measured over three mornings:Morning 1# + Morning 2# + Morning3# = ( X)(X) ÷ 3 = Resting HR (RHR)Next find your max heart rate:220 - age = Estimated Max HREstimated Max HR - Resting HeartRate = (C)Next, find your working zones:(C) X Y% = (D) D + RHR = ( ) 60%limit number where (Y %) is percent ofmax.Example: Scott is a 40 year old triathlete,with a morning resting heart rate of 38(RHR).220 minus 40 = 180 (Estimated Max HR)24 :: TRIATHLON BC :: Spring 2008180 minus 38 = 142 (C)142 X .60% = 85 85 + 38 = (123)142 X .70% = 99 99 + 38 = (137)Determining an accurate Lactate ThresholdHeart Rate can be performed on a calibratedtrainer measuring heart rate and wattage.Conconi (Max Aerobic Power): The cycliststarts at a light workload, defined inwatts, with the starting heart rate being recorded.At 3 minute intervals, the workloadis increased by 20 watts (female) or 30 watts(male). HR and wattage is recorded throughoutthe test. At some point, heart rate willdeflect from a linear rise; this deflectionpoint will define the athletes LTHR.Using Heart Rate ZonesThe chart following can help you better understandthe various training zones. Use thischart as a guide until you undergo testingand can attach heart rate numbers to eachtraining zone.Why Training Zones MatterA by product of any exercise is an increasein lactic acid. At lower intensities, your bodyis easily able to rid itself of the lactic acidproduced by exercise. This level of intensityis commonly referred to “aerobic.” As thepace increases, so does the production oflactic acid. Lactate levels begin to increasein the blood, causing fatigue. This level ofintensity is referred to “anaerobic.” A pointis reached where lactic acid is produced atexactly the same rate as your body is ableto dispose of it. When measured by heartrate, this level of exertion is called “LactateThreshold Heart Rate (LTHR).” If you increaseexertion above this point, lactic acidaccumulates and will cause extreme fatigue,forcing an athlete to slow and eventuallystop. By exposing our bodies to increasingamounts of lactate, our ability to processlactic acid and to resist its fatiguing effectsincreases. Thereby, pace at all levels of effortis increased and we get faster!LTHR measures intensity. Think of yourbody as a car with a tachometer (HRM) tomeasure its rpm (effort). This gauge is runsfrom Zone 1 to Zone 5, with the red line beginningat 5 and extending to 5c.Next issue: Interval Training: What, Why andHowZone % of Max HR Name Use Breathing1 50 – 55% Recovery2 60 – 65%3 70 – 75%Extensive EnduranceIntensive Endurance“NO MAN’SLAND”4 -5a 80 – 90% Threshold5b 95%5c +100% PowerAnaerobic EnduranceRecovery days or betweenintervalsLong endurance training, basebuilding. Many desirable trainingadaptations are gained by spendingconsiderable amounts of timein Zone 2.In general, Z3 is either too hard ortoo easy and should be avoided infavour of Z2 or Z4-5a. However inearly training periods, Base 1 andBase 2, it is sometime unavoidable.Z5a is your LTHR, and is usuallymarked by a sudden increase inbreathing. Training at or just underthis level is extremely useful.Improved lactate tolerance andeconomy. “Tempo” paceImproved lactate tolerance andeconomy. Useful for bridging andsolo efforts.Very short, max effort burst. Notvery useful for endurance training,but good for sprinting and attacks.Hardly noticeableSlightAware of breathinga little harderStarting to breatheharder (z4) tobreathing hard (5a)Heavy, laboredbreathingMaximal exertion

Triathlon BC Affiliated Club ListingArea Club Contact person Email TelephoneBurnaby SFU Triathlon Club Cameron Mackay triclub@sfu.ca 604-929-0355Campbell River Strathcona Triathlon Club Claire Moglove cmoglove@crcable.net 250-923-4212Chilliwack Chilliwack Triathlon Club Dan Heath, Secretary chilliwacktriclub@hotmail.com 604-795-3638Coquitlam Coquitlam Triathlon Club Peter Fargey contact@coquitlamtriclub.ca 604-931-8690Delta Steveston Athletic Association Stephen Ptucha sptucha@westport.com 604-657-6770Delta Team Sungod Michelle Wilson wilsonma@telus.net 604-572-7257East and North VancouverExceleration Jr Triathlon Club (6-18) Kristine Chambers or Kris info@excelerationtriclub.ca 604-377-2141 orHildebrand604-377-1949Kamloops Kamloops Triathlon Club Teresa Seibel info@trytri.org 250-579-2312Kelowna Okanagan Youth Triathlon Club Tina Kristiansen tina@renarch.ca 250-769-6963Kelowna Critical Speed - Okanagan Rob Swan coachrob@criticalspeed.com 250-764-2615Kelowna Team Evolve Kim Froom alckelowna@shaw.ca 250-860-3456Keremeos Keremeos Jr Triathlon Club Nicky Lawrence nlawrence@nethop.net 250-499-7019Langley Langley Tornadoes Triathlon Club Jonathan Gilman gilmanj@shaw.ca 604-8814700Maple Ridge Canwi Multisport Coaching Sean Clark coaches@cmscoaching.com 604-476-9917Nelson Mountain Spirit Triathlon Club Louise Porto aquaport@hotmail.com 250-354-3977New Westminster Hyack Swim Club Mark Bottrill info@hyack.com 604-461-0550North Vancouver North Shore Triathlon Club John Duffield info@nstc.ca 604-628-0552Penticton Penticton Triathlon Club Brad Lee bradxtlee@yahoo.ca 250-770-1677Penticton Team Impact Kevin Cutjar kevin@imcoaching.com 250-490-9690S.Surrey/White Rock Semiahmoo Triathlon Club Brenda Lightfoot brli@shaw.ca 604-535-5997Squamish Squamish Titans Sara Hamilton saraj_hamilton@hotmail.com 604-815-1556Tri Cities Tri City Cyclones Rob Foster far@uniserve.com 604-931-6002Tsawwassen/Ladner South Delta Triathlon Club Neil Corbett deltatriathlon@telus.net 604-202-7007Vancouver English Bay Triathlon Club Paul Johnson tri@englishbaytriclub.org 604-681-3361Vancouver Leading Edge Triathlon Club Andrew Tuovinen trivancouver@gmail.com 604-340-6767Vancouver Pacific Spirit Triathlon Club Michael Carson president@pacificspirittriathlonclub.org604-836-2157Vancouver re:flexion clinics Miranda Reece miranda@reflexionclinics.com 604-317-0864VancouverRegional Training Centre (Lower Mark Bates mark@321coaching.com 604-924-4992Mainland)Vancouver Tri 1 Multisport Dean Stanton coachdean@tri1.net 604-983-8433Vernon KAL R.A.T.S. Gwen Smith gesmith@telus.net 250-545-3692Victoria Commonwealth Triathlon Club Dan Smith admin@thectc.ca 250-744-3648Victoria Frontrunners Andrea Carey andrea@frontrunners.ca 250-216-4223Victoria Human Powered Racing Rachel Joyce rachjoyce@hotmail.com 250-380-1187Victoria Island Triathlon Thalia Castillo info@islandtriathlon.ca 250-590-0927Victoria LifeSport Lance Watson lance@lifesport.ca 250-744-3648Victoria PT Performance Training Noa Deutsch pt_performancetraining@yahoo. 250-686-8827caVictoria Team West Coast Wayne Coulson waynecoulson@shaw.ca 250-656-6781Victoria Team X Travis Chater tchater@telus.nete 250-658-8186Victoria Y Tri Club Carolyn Gebbie or Todd gebbie@shaw.ca or tpowell@victoriay.com250-592-4864 orPowell250-386-7511Whistler Whistler Triathlon club Grace Blok grace@piquenewsmagazine.com 604-932-7516TRIATHLON BC :: Spring 2008 :: 25

Merchants Offering Triathlon BC MembershipDiscountsTriBC members enjoy discounts at these retailers:METRO VANCOUVERSpeedTheory 2616 West 4th Ave 604-714-0171 Vancouver www.speedtheory.caDizzy Cycles 1856 West 4th Ave 604-739-6848 Vancouver www.dizzycycles.comNew Balance 990 Robson St 604-685-2281 Vancouver www.newbalancevancouver.comForerunners 3502 West 4th Ave 604-732-4535 Vancouver www.forerunners.caThe Run Inn 2236 West 41st Ave 604-267-7866 Vancouver www.runninn.comLa Bicicletta Pro Shop 233 West Broadway 604-872-2424 Vancouver www.labiciclettaproshop.comNorth Shore Athletics 101-1200 Lonsdale 604-990-7822 North Vancouver www.northshoreathletics.comTeam Aquatics 101-1305 Welch St 604-980-2805 North Vancouver www.team-aquatics.comForerunners 1396 Marine Dr 604-982-0878 North Vancouver www.forerunners.caJohn Henry 100-400 Brooksbank 604-986-5534 North Vancouver www.johnhenrybikes.comTriGeeks 74-15515 24th Ave 604-541-1894 South Surrey www.trigeeks.caNew Balance Delta 109-6345 120th St 604-501-1333 Delta www.newbalancevancouver.comNorth Shore Athletics 38130 Cleveland Ave 604-815-4388 Squamish www.northshoreathletics.comWatermania Swim & Fitness 14300 Entertainment Blvd 604-277-1260 Richmond www.team-aquatics.comCaps Westwood Cycles 3590 Westwood St 604-941-7822 Port Coquitlam www.westwoodcycle.caPeninsula Runners 1508 152 St 604-531-7879 White Rock www.peninsularunners.comPeninsula Runners 1-20349 88th Ave 604-888-1338 Langley www.peninsularunners.comLocal Ride Bike & Multisport 7-22214 Dewdney Trunk Rd 604-466-2016 Maple Ridge www.localride.caOKANAGANPeach City Runners 214 Main St 250-490-3334 Penticton www.peachcityrunners.comFresh Air Experience 18-2070 Harvey Ave 250-763-9544 Kelowna www.freshair.caBike Barn 300 Westminster Ave 250-492-4140 Penticton www.bikebarn.caRunner’s Sole 74-1395 Hillside Dr 250-377-4055 Kamloops www.runnersole.comVANCOUVER ISLANDFrontrunners 133-735 Goldstream 250-391-7373 Langford www.frontrunners.caPeninsula Runners (Victoria) 3659 Shelbourne St 250-384-4786 Victoria www.peninsularunners.comFrontrunners 1200 Vancouver 250-382-8181 Victoria www.frontrunners.caFrontrunners 3-5767 Turner Road 250-729-8200 Nanaimo www.frontrunners.caIndividuals and Clubs: RenewToday! (or by April 1!)Renew your TriBC Membership for 2008-09 now! Enjoy insurance coverage,a free TriathlonBC magazine subscription, eNews Online updates, official RaceSeries rankings, discounted event entries and more! Save postage and registeronline – www.tribc.org.TriBC CLUBS: Already part of a TriBC-affiliated and registered Club? Enjoya membership discount! Contact your Club administrator for a unique onlinepasscode and save $10 on your annual membership renewal.NOTE: TriBC membership and Club Registration Forms for 2008-09 are due byApril 1st, 2008.All Clubs must complete the Club Registration Form annually by April 1st. Newclubs should submit their Club Registration Form along with initial 10 membershipsand payment by mail to: Triathlon BC, PO Box 34098, Stn D, Vancouver,BC V6J 4M1.CLUB AFFILIATIONRENEWALS ARE DUEAPRIL 1, 2008!26 :: TRIATHLON BC :: Spring 2008

Join Us...1.2.3.4.5.6.7.To foster regional development, youth programs, sporteducation opportunitiesTo receive quarterly issues of the official newsletter ofTriathlon BC and discounts at various businessesFor eligibility to participate in the Race Series...for points,prizes, and more…For Special Events: silent auction, awards nights, AGMTo access Triathlon BC resources (educational materials)To be eligible for Provincial Teams, National Teams andawardsTo receive entry discounts for safe, sanctioned, qualityevents.Vision statementThe Vision of Triathlon BC is to have a vibrant membership thatenjoys a positive, healthy lifestyle; we will provide guidanceand resources to members, coaches, race directors and others topromote and develop the sport, and will represent the membershipprovincially, nationally and internationally.Mission statementThe Mission of Triathlon BC is to provide support, encouragementand a positive environment for our members to achievetheir highest personal goals in the sport, whether it be to finishtheir first event, or to compete internationally.We are the sole governing body in the Province of BC for triathlons,duathlons and related multi-sports events, and offerguidance, resources and opportunity for members and others tobecome involved in a sport that promotes a healthy lifestyle thatcan be maintained throughout all stages of life.Membership FeesTri BC Non-Club MembersIndividual $40K.O.S® / Junior (6-19yrs) $10Tri BC Club Members(10+ members in a registered Triathlon club)Individual $30K.O.S® / Junior (6-19yrs) $10*New members or those without TriBC Photo card,please submit two (2) passport-sized (or smaller)photos of yourself WITH your application.Membership MEMBERSHIP ApplicationAPPLICATION PLEASE PRINTLast Name First Name GenderY N Y NBirth Date Previous New Address New Memberyy/mm/dd Membership #BC Street Address / Appt. # / P.O. Box City Postal CodeHome Phone Work Phone CellE-mail AddressTriathlon BC-Affiliated ClubYNDo y ou want a hardcopy newsletter?OccupationRELEASE AND INDEMNITY (Pl e a s e , r e ad c a r e ful l y )I, the applicant, on behalf of myself, members of my family, my heirs, executers,administrators and assigns, hereby forever release, discharge, and hold harmlessTriathlon British Columbia representatives and agents for any injury, loss ordamage to my person or property, howsoever caused, arising out of anyconnection with taking part in Triathlon British Columbia organized events andactivities and notwithstanding that the same may have been contributed to orassociated by the negligence of Triathlon British Columbia representatives oragents. I realize that, with this membership, I may be subject to unannounceddrug testing as provided for by Triathlon Canada’s agreement with the CanadianCentre for Ethics in Sport. I understand that Triathlon British Columbia retainspersonal information about me in their files. I accept the use of my personalinformation for the purposes described in accordance with Triathlon BritishColumbia’s Privacy Policy, posted at www.tribc.org.In witness thereof, I have hereunder set my hands this day___________ of _______________, 20____.Printed NameSignature____________________________________________________You must be a resident of B.C. to qualify for Triathlon BC membership(proof may be required).TRIATHLON BC :: Spring 2008 :: 27

Whitfield, continued from page 17CK: You and Jasper have young kids -- youcan get together and let them play!SQW: No way! PK cannot get together withJasper’s little guy. Forget it! Especially whenthey get older; I sense trouble.CK: I notice in the press you have talkedabout how your team is working well togetherand getting stronger. There is talk of socializing,camaraderie, ‘making room for alllevels’ and camps, like at Flagstaff, Arizona.Do you feel an added sense of responsibilitybeyond just being a team mate, a la Captainsort of speak? If so, is this all a prelude to agreater leadership role in the future for you?SQW: I never really think about that, I dolike to mentor the younger athletes. Workingas a group with common expectationsof each other creates a fantastic training environment.I don’t know if I have thoughtabout a leadership role at all. Sometimes Icome away thinking ‘do I even know whatI am talking about?’ Sometimes I wonder ifthey think the same thing (laughs out loud).CK’s note: I phone Simon ondeadline day. PK is on the phonetoo. Dad struggling to eat, hangonto baby and coherently talk on thephone.CK: Simon, thanks for your time. Canadiansfrom Corner Brook to Kingston and allthe way to Victoria will be cheering for youthrough your triathlon season, especiallyfrom June to September. All the best!Christopher Kelsall is a freelance writerand freelance runner in the recreationalvein. Also he is editor of the Prairie Inn PostNewsletter, the club newsletter of the PrairieInn Harriers of Victoria BC. Christopher isalso the Western Canadian Representative ofthe Arthur Lydiard Foundation and a fan ofall things running. Contact Christopher atchristopherkelsall@gmail.com.SAVE TIME, SAVE MONEY – RENEW YOUR TRIBCMEMBERSHIP ONLINE at www.eventsonline.ca/events/tribc/28 :: TRIATHLON BC :: Spring 2008