THE FINISH LINE - St Pete Mad Dogs Triathlon Club

VOLUME 21 ISSUE 12
DEC - 2015
1
THE FINISH LINE
Vincent Mania Strikes!
Gail Norman, Gail Lohman
and Linda Musante
surround Vincent Reib,
Trirock Winner!
Join Us For A Fun Run
Every Wednesday Night @
Bayboro Tavern 6:30
Like us on Facebook!
Training Calendar - Page 3
New Mad Dogs Page 4
Mad Dog News Page 5
Upcoming Races - Page 6
Race Results Page 7
Birthdays Page 8
Mad Dog Pix Pages 9 - 11
Articles Pages 12 - 19
Ads Pages 20 -22
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VOLUME 21 ISSUE 12
DEC - 2015
Established on November 6, 1993, the St Pete
Mad Dogs Triathlon Club is a not for profit
organization designed to promote the sport of
triathlon. The club is comprised of fun loving
triathletes who train, race and howl together,
with members of all levels of experience and
expertise.
The Finish Line is a medium for communicating
the latest club news, as well as an informal
source for what’s happening in the sport of
triathlon as it affects us. Articles published in
The Finish Line may contain opinions of the
author, not necessarily the club.
ST. PETE MAD DOGS BOARD OF DIRECTORS
BOD@STPETEMADDOGS.COM
PRESIDENT
VICE PRESIDENT/MEMBERSHIP
TREASURER
SECRETARY
EDITOR
BOARD MEMBER
BOARD MEMBER
BOARD MEMBER
BOARD MEMBER
AMBASSADOR
AMBASSADOR
TIM HUDSON
CAROLYN KIPER
DAVE PROFFITT
BOB MACDONALD
CHUCK LOHMAN
ALLEN JERNIGAN
PEPIR JERNIGAN
JIM CUNNINGHAM
GAIL LOHMAN
RUE MORGAN
KATHY MORGAN
Club Contact Information:
Website: www.stpetemaddogs.com E-mail:
info@stpetemaddogs.com
Articles, or photos may be submitted to the Editor
@ newsletters@stmaddogs.com. Items should be
sent by the 15th of the month preceding the issue.
Advertising requests should be submitted to
Chuck Lohman @
advertising@stpetemaddogs.com. For questions,
please e-mail him.
Advertising rates are as follows:
Space
1/2 page
Full Page
Width x Height
7 1/2” x 5”
7 1/2” x 10”
Cost per Issue
$30
$50
Advertising checks should be mailed to: St Pete
Mad Dog Triathlon Club, P.O. Box 635 St
Petersburg, FL 33731-0635. Please make check
payable to St Pete Mad Dogs.
Note: Payment is due on the 15th of the month
prior to publication. Payment for five
consecutive issues of advertising entitles the
advertiser to a FREE sixth month.
FROM THE
PRESIDENT
I’m sure everyone agrees that this year’s
Anniversary Party combined with early and
discounted entry for St. Anthonys Triathlon
was a huge success. We had numerous
extensions and 8 new members join the
Mad Dogs. Thanks to Mimi and Susan for
their help in providing support for the party!
We hope everyone had a great
Thanksgiving Holiday. Now it’s time to get
serious about Holiday shopping!
Our next big event will be the New
Year’s party and informal triathlon at North
Beach at Ft. DeSoto. It starts at 12:00 PM.
Bring something to share and enjoy a great
start to the New Year.
(please see page 4)
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DEC - 2015
TRAINING CALENDAR
Upcoming Training Sessions (all show and go)
SWIMMING
Local Bike Shop Events
Every Tuesday & Thursday 6:30 - 8PM
Northshore Pool w/ Coach Joe Biondi $9 per session
Every Friday 8AM Group Swim at Sunset Beach.
Meet at Larry and JackieYost’s, 143 91st Ave S (727) 367-2504
Every Sunday 9AM Group Swim at Pass-a-Grill led
by Jack Shuten
From the Central Ave. Store (727) 345-5391 Every
Saturday 8AM Women only ride. 10-30 miles
Also: www.stpetemasters.org for Masters Swimming
BIKING
see www.stpetecycling.com for daily rides
Mon - Fri 8:00AM
Group Ride from USFSP crosswalk 16 miles at 20-21 MPH
Wed is official Mad Dog ride - wear your colors!
From the Palm Harbor Store (727) 786-6889
Every Saturday 8AM - 3 ability groups - about 40
miles
Every Saturday 8:30AM
Group Rides based on speed from Northshore Pool South
Parking Lot
Every Sunday 8:30AM
St Pete Library Advanced Training Ride 9th Ave N and 37th
RUNNING
Every Monday 6PM
Individual/Partnered Run (6 miles) Northshore Pool South
Parking Lot
1st and 3rd Thursday 7:30 AM
Running Drills at Field south of Northshore Pool (45-55
min)https://www.facebook.com/groups/254578011396466/ led by Ben Carlson
Every Wednesday 6PM
Fun run and social @ The Tavern at Bayboro
120 6th Avenue South St. Pete
From the Clearwater Store (727) 723-2453 Every
Friday - 5:30 AM 17 mile Clearwater Bridge Ride.
Group #1 at 20-22 MPH. Group #2 at 22-25 MPH.
Lights required.
From the Tampa Store (813) 831-1414 Tuesday and
Thursday - 5:00 AM Training Bike Ride about 90
minutes at 22-30 MPH. Lights required.
Saturday - 7:30 AM 20 mile no drop bike ride at
15-20 MPH depending on abilities. Some instruction
provided.
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VOLUME 21 ISSUE 12
DEC - 2015
WELCOME NEW MAD DOGS!
#3685 - Carrie Cleveland St. Pete
#3586 - Ben Royster
#3587 - Dance Street
#3688 - Bill Wiley
#3689 - Jenn Olvedy
#3690 - John Sheehan
#3691 - Joan Simmons
#3692 - Peter Angood
St. Pete
St. Pete
St. Pete
St. Pete
St. Pete
St. Pete
St. Pete
FROM THE PRESIDENT
(CONTINUED FROM PAGE 2)
Remember that this is an untimed, fun triathlon and all events are optional.
Don’t forget to sign up for the Mad Dog Grand Prix for 2016. Bob
MacDonald has done great work getting this organized.
Just a reminder - Rose Marie Ray is still collecting donations to assist
Roger and Barbara Burke.
Finally, in the spirit of the Holidays, I would urge all Mad Dogs to be
generous in their support of other tri clubs in the area. Many Mad Dog
triathletes are members of more than one club. We are all in this together!
Chuck Lohman, Editor
By direction of the President
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DEC - 2015
MAD DOG NEWS
I’ve noticed a strange phenomenon sweeping the Tampa Bay
Area - Vincent Mania! Austrian Pro Triathlete Vincent Reib,
visiting St. Petersburg until early December to prepare for IM
Cozumel, is an incredibly talented and handsome young athlete.
It seems that every female triathlete at the recent Trirock
Clearwater competition either wanted to date him or adopt him!
The male competitors just wanted to be him, as he was the
overall race winner. He is a protege of Rene Vallant, and we
hope to see more of Vincent in the future. I don’t think we’ll have
a problem finding a homestay for him. Good luck to both Vincent
and David Fraser in Cozumel!
Late update: Congratulations to David for placing 3rd in his Age
Group in Ironman Cozumel!
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UPCOMING RACES
5 Dec - Key West Triathlon
Key West, FL
Olympic & Sprint Distance
www.multirace.com
9-10 Jan - HITS Naples
Naples, FL
Sprint to Full Distance
www.hitstriathlonseries.com
13 Dec - FL Holiday Halfathon
Madeira Beach, FL
1/2 Marathon
www.active.com
15-17 Jan - St Pete Beach
Classic 5k to Half Marathon
St. Pete Beach, FL
www.stpetebeachclassic.com
1 Jan 15 Hair of the Dog Party
and Untimed Fun Tri
Ft. DeSoto, FL
www.stpetemaddogs.org
31 Jan - IM 70.3 Panama
Half Ironman
Panama City, Panama
www.ironman.com
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Race Results
IM Florida - 07 Nov
4th Place - Richard Weinbrandt
5th Place - John Macedo
Finishers Carol McKenna
Nema Runyon
Sandy Weiss
Clermont Triathlon - 07 Nov
5th Place - Bo Webster
Challenge Venice - 08 Nov
1st Place - Kitty Myers
Ironman Arizona - 15 Nov
Finishers Carl Allison
Jennifer Hutchinson
Fred Rzymek
IM Cozumel - 29 Nov
3rd Place - David Frazer
Trirock Clearwater - 07 Nov
1st Place Yova Carlson (OA)
Vincent Riess (OA)
Sofia Bereza
David Frazer
Roger Little
Linda Musante
Art Singleton
2nd Place Danny Hicks
Gail Lohman
Charles Sexton
5th Place Kelsey Balzan
Owen Deckinga
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DECEMBER BIRTHDAYS
Edward Aguilu
Jo Fosse
Margie Moore
King Smith
Kristin Cason
Andrew Halttunen
Rue Morgan
Herb Burdett
Michael Kerutis
Karen Kolinski
Ted Bennett
Barbara Burke
Chris Braunagel
Jim Cunningham
Lisa Pablos
Zusana Blackwood
Tom Stevenson
Jan Thompson
David Culp
Allen Jernigan
Keith Nelson
Randall brown
Cathy deHaan
Valerie Meya
John Thee
Omar Malic
Olita Layton
Anna Massanari
Mark Nicely
Kip Vosburgh
Paul Graus
Pamela Montanari
Robert Ruth
1st
2nd
2nd
2nd
3rd
5th
6th
6th
6th
6th
7th
7th
7th
7th
7th
8th
8th
14th
16th
18th
21st
22nd
22nd
26th
26th
27th
28th
28th
29th
29th
31st
31st
31st
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Chili Cook Off and Last Swim of 2015
New Mad Dog Carrie Royster @ last swim
8000 bike in transition for Noosa
Tri in Australia - from Don Ardell
Jennifer Hutchison in
Skyler (l) sprinting last 1/4
mile to qualify for state!
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MAD DOG PICTURES
Vincent Reib (C) and
Chad Siple (R) @
David Frazer’s rear
@ Trirock
Gail Lohman @ Trirock
Gail Norman, Linda Musante
& Gail Lohman @ Trirock
Leo @ Trirock
Don’t you wish you
could drive this?
Randall Brown
Grand Masters
winner @ Longleaf
Yova on top @ Trirock
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MAD DOG PICTURES
Celia Dubey is a bit
excited on Veteran’s Day
Nick “Bigmouth” Chase
For Runners in Everglades Nat’l Park
Fred Rzymek’s pre-race meal @ IM Arizona
Surfing Rhino in downtown St. Pete
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Thought this article from Outside Magazine might interest some.
A Scientific Solution to (Finally) Stop
Muscle Cramps
You’d think that after completing 13 Ironman Triathlons, running across the
country in 14 days as part of a nine-member relay team, and clocking a
sub-three-hour marathon, Casey Boren would have his training and raceday nutrition and hydration strategy dialed. But throughout his endurancesports career, he’s been unable to escape painful muscle cramps. “I’ve
endured cramping in every Ironman I’ve done,” says the 44-year-old, “to
the point that I know if I don’t finish the swim leg in under an hour, my
hamstrings will cramp up. On the bike, my quads and hamstrings usually
seize up around mile 40.”
He often battles the condition during the run, as well. At a half-Ironman in
Knoxville two years ago, his hamstring cramps were so painful that, after
he crossed the finish line, he stopped for a second and couldn’t move
again. “They told me to leave the area, and I couldn’t,” he says.
Over the decades, Boren has tried everything from sodium tablets to sports
drinks. In his experience, “nothing works except slowing down
and massaging the tight area and waiting for the cramping to go away,
and then hope it doesn’t come back.” But by then, he points out, months
of intense training are effectively tossed in the trash. “Once I
start cramping, the race stops being about my best performance and
is reduced to simply finishing.”
That an experienced and highly trained athlete such as Boren can’t prevent
debilitating muscle cramps speaks to their insidiousness and
pervasiveness. And he’s not alone. Talk to just about any
serious endurance athlete and you’ll hear the same story: When
overworked muscles seize up painfully and stop doing what the brain tells
them to do, there’s no real fix. To make matters worse, cramps often strike
at the worst possible moment. (Exhibit A: LeBron James pulling himself out
of the first game of the 2014 NBA Finals due to leg cramps.)
The most popular protocol for battling muscle cramps is to rehydrate using
electrolyte-infused fluids. But despite sports nutritionists’ and sports
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scientists’ best efforts, cramping in athletes has persisted without an
effective answer until a turning point in the science took root off the coast of
Cape Cod. During a kayaking trip five years ago, a Nobel Prize–winning
neuroscientist experienced a painful and potentially disastrous case of
muscle cramps.
While paddling well offshore, Dr. Rod MacKinnon felt his arms seize up.
The chemical-biology professor at The Rockefeller University wasn’t alone
in his agony, either. His kayaking partner, Dr. Bruce Bean, a neurobiologist
at Harvard, was suffering the same cramping. Both are fit and experienced
paddlers who had been paying careful attention to their nutrition and
hydration the whole way. They both eventually made it back to shore, but
the ordeal drove them to find out what went wrong. For MacKinnon, a
serious athlete who had spent the bulk of his career investigating ion
channels, his two worlds collided. And when he found out how little we truly
understood about cramping, he became obsessed.
MacKinnon’s research started with a look at traditional sports drinks and
other electrolyte solutions. His take: They were predicated on replacing
what people believed the body lost through sweat—if the body is losing salt
or potassium, then restore those levels. But he also came across stories of
marathon runners stirring mustard into water and cyclists downing pickle
juice to end muscle cramps. He was curious and asked himself, "What's
the story here?"
The more he learned, the more he began to suspect that it wasn’t the
muscle that needed help (electrolytes, fluid, carbs), but a short circuit in the
ion channels—the system that carries messages among the brain, the
nervous system, and the muscle. What the body needed was some sort of
stimulation to tell the motor neurons in the spinal cord to, essentially, stop
freaking out.
With that realization, MacKinnon spent the next four years in his lab zeroing
in on what would eventually become the first clinically proven formula to
treat and prevent muscle cramps. By early 2015, he’d arrived at a spicy
proprietary blend of ingredients. Here’s how it works: Right before or during
a workout, an athlete downs a shot of MacKinnon’s performance cocktail.
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Ion receptors in the mouth, esophagus, and stomach spring to life,
sending signals to the spinal cord, which then shoots out messages
throughout the body’s nervous system to keep everything operating
normally. Almost everyone has felt this mouth-to-spine-to-body connection
when eating ice cream too fast, causing “brain freeze.” Ingesting icecold beverages or frosty foods results in a rapid cooling of a cluster
of nerves adjacent to the roof of the mouth. For similar reasons, the right
formula of spices can trigger a response to cramping.
If MacKinnon and Bean have their way, their research will formally launch a
new direction in sports science—one they’re calling neuromuscular
performance. Put simply, it’s understanding how the nervous system
responds to stress and then manipulating it in such a way that it stays in
optimal working order. It’s not mind over matter. It’s not nutrition and energy
management. It’s about the nerves, which deliver information throughout
the body. The premise is simple: If the pathways are out of whack,
cramping happens. Trick them into staying in line, and it doesn’t.
This summer, MacKinnon and his team, who have been working with a
select group of unnamed professional and world-class athletes, are
wrapping up their research with more trials. (The owners of the New
England Patriots and Boston Celtics were early investors in Flex Pharma,
the company MacKinnon and Bean set up to research and market their
super juice.) If all goes according to plan, Flex Pharma will bring their
product to market in 2016.
For Boren, the day can’t come fast enough: “I train and race with a power
meter on my bike, and I know that when I’m cramping, it’s not from muscle
fatigue—my power is right where it’s supposed to be. And I know it can’t be
from dehydration and electrolyte issues, because I follow a strict protocol
during a race to stay hydrated. If there’s a theory out there to get rid of
muscle cramps, you bet I’m going to try it.”
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P.R.E.P.A.R.E. to Avoid Triathlon Disasters
By Paul N. Bloom and David K. Williams
Having competed in hundreds of triathlons over the years, my colleague, Dave Williams,
and I have experienced and observed an amazing array of race-day ‘disasters.’ Indeed,
I had such discouraging mishaps in my first three triathlons that I came close to quitting
the sport.
!
In my first sprint triathlon with a 750-meter swim in a pond, I swam in the wrong
direction and crashed head on into the fast swimmers who were finishing the swim leg.
Hurt and embarrassed, I dropped out of the race. Not to be deterred, I came back to the
same race the next year and promptly had a panic attack at the start of the swim,
leading me to drop out again. Trying to improve my chances of making it beyond the
swim start, I made my third attempt a race that had a pool swim using a time-trial start. I
completed the swim leg in that race, only to take off on the bike and hit a speed bump
about 200 yards into the course. I was thrown from the bike onto my shoulder, but in my
disoriented and injured state I remounted the bike, took off again, and hit another speed
bump 200 yards down the road and ended up battered on the ground. I had multiple
injuries, including a broken clavicle, and was taken to an emergency room at the same
hospital where my mother had just died a few weeks earlier. Could anything be more of
a disaster than that?
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Dave has had more than his share of disasters too. He has gotten lost and delayed
traveling to races, gotten punched in the face during an open water swim, had his shoes
disappear in T1, had flat tires and crashes during the bike leg, had someone take his
race belt and number in T2, and fainted at the end of several runs. Moreover, we have
seen a friend miss a race start because of falling asleep in a porta-john and others have
had problems because of borrowed swim goggles, stuck wetsuit zippers, broken pedals,
slipping aerobars, malfunctioning gears and awful gastrointestinal issues.
In most situations, people do bounce back from these missteps, trying to learn from
their mistakes so that they can do better the next time. We have been able to minimize
and manage disasters in our own races and those of our clients through application of
an approach we label PREPARE. This is an acronym for:
Plan: Think through every single aspect of the race, from packing and pre-race travel to
post-race cooldown and recovery.
Rehearse: It really helps to simulate or test race experiences before you are actually in
the midst of a race. The obverse of this advice is even more important: Never try
anything brand new during a race!
Execute: Stick to the plan and don’t change your mind about how to do something at
the last minute – unless an unusual or unexpected race situation requires you to think
fast and adapt to this situation.
Persist: Don’t get frustrated and give up. If something happens that costs you
significant time, just become determined to make up the time gradually later in the race.
Or just enjoy the bliss of being able to do this wonderful sport and soak everything in.
Analyze: Always conduct a post-race analysis, especially when a mistake or disaster
occurs, so that you can determine why it happened and figure out how it can be avoided
or how you could limit its impact in the future.
Revise: Take the parts of the plan that went wrong and modify them before using the
plan in another race with similar distances and conditions.
Enjoy: Don’t beat yourself up and keep obsessing about mistakes.
No matter what, keep triathlon fun – something that keeps a smile on your face and
gives you loads of pleasure through helping you feel fit, healthy, and enjoying the
camaraderie of other multisport athletes!
Paul N. Bloom and David K. Williams are USA Triathlon Certified Coaches with Triangle
Multisport in Chapel Hill, North Carolina. They recently published the book, “Triathlon
Disasters & How to Avoid Them,” which contains dozens of humorous stories and
sound coaching advice. It is available at amazon.com. They can be reached at
paulnbloom@gmail.com and trimultisport@yahoo.com.
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Due to several medical issues this year I have been unable to race
since April. Therefore, I have been unable to author any race
reports. Looking back over the archives, I found one from
Eagleman in 2011. Hope you enjoy it! Chuck Lohman
Eagleman! Doesn't that have a patriotic ring to it? Since the race venue is
the Blackwater Preserve and the swim takes place in the Choptank River, one
can imagine why Race Director Bob Vigorito (MD # 92) skipped over these
names. Gail and I used to trek over to Cambridge, Maryland every year when
we lived near Washington, DC.
Since we both have family and friends in the area, 2011 seemed like a good
time for a “working vacation.” We learned that not only would a number of
our old friends be racing, but local Mad Dogs Jessica Koelsch and John
Atkins would be joining us.
Since the swim is usually choppy like St. Anthonyʼs, we tracked the water
temperatures in the days leading up to the race. The Choptank is normally
about 74 degrees in mid-June, but we grimaced as the reports neared 80
degrees. Must be something to this global warming thing. To make up for the
always challenging swim, both the bike course and the run venue at Eagleman
are totally flat -- flatter than Ironman Florida.
This is one of several Half-IM races that have slots to both the 70.3 and
Ironman World Championships. As you might guess, the serious Big Dogs
target this race. Race week weather didn't look encouraging. Wednesday was
a record 99 degrees; Thursday was a record 102 degrees. Forget the
wetsuits! Prediction for race day was 70% chance of thunderstorms.
Ominous, but strangely compelling to tri-masochists. The tougher the day,
the greater the glory.
We rolled into Cambridge Saturday for packet pickup and saw Jessica, John
and many old friends from the DC area. Then the stress started. We drove
to the nearby motel where we had made reservations last August (and
reconfirmed last month) only to learn that they were overbooked and that
the only room available was 30 miles away in Salisbury, Maryland. Gail took
the opportunity to tell the manager how pleased she was with the situation
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and how much she looked forward to setting the alarm for 3:30. Then about
8 PM I noticed that, despite a detailed
checklist, I had forgotten my tri suit for the race. The only option was a pair
of running shorts and Gailʼs extra Mad Dog tri top. It was my first crossdressing experience and, I hope, my last. I'm trying to figure out away to
pre- erase pictures on the internet.
Race morning we found more old friends in the transition area. Surprising,
the Choptank was calm -- Yes! “Senior men and women” left just after the
pros at 6:50. Although uneventful, everyone felt the swim was 5 to 10
minutes slower than expected in the 82 degrees water. My race was pretty
routine: middle of the pack swim, decent bike, bad cramps on the long, hot
run. I didn't make the podium, but sixth place was my best showing at
Eagleman.
Gailʼs race was more dramatic, featuring a four minute penalty for excessive
talking on the bike. I should explain. Barbara Johns, last years winner in her
age group, overtook her on the bike about mile 32. The conversation, as was
reported, “ Are you going for the slot? Are you? What's your name? Gail.
Oh, you're Gail Lohman from the St. Pete Mad Dogs who coaches in St.
Pete.” About this time a motorcycle referee rolled up and waved a red flag
at Gail, and marked her number. As she served her 4 minute penalty in the
40 mile tent, she stayed focused -- stretching, drinking and gathering
mental energy for the effort to come.
She was able to catch her competitor at mile 7 on the run and finished
strongly to win her age group and the Kona Slot. We'll both be cheering for
Barbara Johns when she races at Lake Placid on July 24th. Possible rematch
in the future? Super kudos to Jessica, who goes to the first 70.3 Worlds in
Las Vegas! We can't wait to hear about that.
Although a massive thunderstorm cancelled the awards ceremony, it was a
great competition in a great venue. The number of people at distant races
who recognize the Mad Dog colors and cheer us on is truly remarkable.
Finally, I would be remiss if I didn't mention the emotional component to
triathlon racing. A young man in his 40ʼs passed me on the run and took time
to point his finger at me and simply say, “Respect.” Classy, don't you think?
—Chuck Lohman, Mad Dog #2027
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St. Petersburg, FL
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