Ironman Florida will take place on Nov. 1st 2008 and this year we have two of our coyotes participating. Luis and Alfredo Zepeda will be out in the starting line bat-tling for the pride of the Zepeda Family. This will be Luis second ironman and Alfredo s first, however dur-ing the training Alfredo has had the edge over Luis, so it will be a true battle out there. Florida is considered one of the flattest but also one of the fastest courses out there, and many people use this race as the first qualifier for the 2010 World Championships. But if you think that this is an easy

race you have something coming, this is one of the most competitive age group races in the circuit. The swim takes place in the Gulf of Mexico. The water is warm enough for a comfortable swim, but cool enough to allow wetsuits -- every triath-letes dream. The flat and fast bike course offers a perfect opportunity for a big-time personal best. The run passes through one of America's most popular state parks. Just as it is on the bike, the Iron-man Florida run course is flat, and, in theory, fast. The run starts with a mile along the beachfront before wind-

ing its way through a series of residential neighborhoods. During this part of the course, the athletes enjoy almost non-stop support as people wait outside their houses to greet them. Congratulations to both of our coyotes for lining up in Florida and best of luck to both. Alfredo you are AL-

Ironman Florida

Silverman Triathlon

Volume 3,Issue 11

Coyotes triathlon & bike club newsletter

Special points of interest:

Ironman Florida

Silverman Triath-lon

announcements 2

Coaching Tips 2

Mission Bay Tri-athlon (Results)

3

Mission Bay tri-athlon (Results Cont.)

4

Mission Bay Tri-athlon (Results Cont.)

5

Ironman World Championships (Results)

6

Day at the beach triathlon (results)

7

Inside this issue:

November 2008

Nov. 1, 2008

The Silverman Half Ironman will take place on Nov. 9th, 2008 and this year we will have first time participant coyotes Jay Brant and Blaize Baehrens tackle this notori-ously hard course. Branded as the toughest course in North America by "The Man" him-self, Dave Scott, the Nevada Silverman attracts individuals and relay teams from around the world looking for a su-perb culmination race to their 2008 triathlon season. Featur-ing Full and Half Distance courses with over 12,000ft

and 6,000ft of elevation gain respectively, the Nevada Silverman is the race that sets triathletes apart from the mainstream. You've had Iron. Are you ready for Silver? Reputation aside, the Silverman offers much more to an athlete than just brag-ging rights. Breathtaking views over vast expanses of desert terrain, tremendous athlete support on course (4:1 volunteer ratio and "buffet-style" aid stations), awesome swag, an abundance of shop-ping, dining and entertain-

ment for your loyal specta-tors, and more than a handful of opportunities to celebrate your finish! Good luck to both of our coyotes, finish the season strong and be ready for the 2009 season made out of silver and Iron.

Nov. 9, 2008

The Turkey goes Gobble Gobble

Please Welcome this months newest coyote

1. Holly Rohrer

Our total number of coyotes is now to 65 with the potential to keep growing.

November has 3 coyotes cele-brating their birthday on our coyote birthday tracker .

Salvador Moreno Nov. 19th

Vanessa Feregrino Nov. 30th.

Steve Wiesner Nov. 30th

Happy Birthday to all, remem-

ber to celebrate in style and be safe

Happy Thanksgiving to every-one, please spend a moment to give thanks for this special club that we have created with in-credible friendships and spon-sors, thank you everyone for your continuing support to the club and a great 2008 season. Please remember to thank your family and friends for the sup-port provided, remember with-out them non of this would be possible.

compensate from the effort you put in on your hard day.

Thus, you will be stronger and slightly better than you were prior to your hard workout. With a proper balance of overload and recovery, your fitness will improve at a steady rate. However, without enough rest you will start to fa-tigue. This fatigue can produce a lack of motivation, sickness or injury. Many athletes prefer a con-sistent, regimented training pro-

Rest is one of the most important yet most overlooked aspects of training, especially as a goal race approaches. Many athletes feel the only way they will improve is to push every day. Always re-member, however, that your easy days are just as important as your hard days. This is called the over-load principle. After a hard day at the track (overload) a day or two of relaxed recovery runs will al-low your body to super-

gram. Indeed most triathletes must adhere to a structured training schedule to fit their workouts into an already busy day. However, knowing you will be on the track every Wednesday, rain or shine, can start to take a mental toll after a few months. You still need your hard run workout, but don't be afraid to throw in some variety.

By Active. Com

Members & Birthdays

a group of friends that are there to support you and encourage you. Gerardo had set his goal to the white buoy for January 09, instead he accomplished his goal 2 months prior. Big Ahuuuu for that great accom-plishment.

- Due to Daylight savings time this weekend, the majority of the week workouts will be af-fected, we will evaluate the amount of light available, but

We may suspend weekly eve-nings events for the winter as end of season is here. We will continue to have the Friday swims, Saturday rides, and we may re-instate the Sunday cove swim and run. - We are also in the process of re-ordering running caps/ vi-sors, so if you are interested in getting one, please let coyotes know if you are interested so that you don t miss out on the re-order process.

-Congratulations to Gerardo Charvel for successfully com-pleting his journey to the white buoy this morning at the Friday Nytro/Coyotes Swim. Gerardo in only his fourth swim out there decided that due to peer pressure was ready to go to the buoy with serious doubts, but after a great effort and escort by the rest of the coyotes that where present, the white buoy was his. This is a reminder of the importance of training with

Announcements

Coaching Tips

Page 2 Volume 3,Issue 11

2008 Sponsors

Happy Thanksgiving

this race, after having one of the longest seasons of all of the coyotes, including Ironman France in June. After Alberto

Saenz, came Eduardo Lizarraga, who is the newest coyote to participate on a regular basis on the south bay events. Eduardo used a strong run to maintain his position out of the water

and the bike and again obtain a 24th place in his very competi-tive division.

ber. After Blaize came Fran-cisco Reynoso, who had a great time of 1:03:00 and placing him in the top 20 of the age group, with a blistering run that made up for lost time in the swim. Very close to him was another

top 20 coyote, Alberto Saenz, who was just edged by Fran-cisco by 53 seconds. Alberto had a very strong showing as always in the swim portion of the event, and was then ulti-mately run down by Francisco. Alberto finished his season with

The Mission Bay Triathlon took place on Oct. 5th, 2008 and 8 of our Coyotes partici-pated in this event, with excel-

lent results. The first out of our coyotes was Blaize Baehrens who had an amazing time of 59:10 and was good enough to place him 5th in his division out of 126 that finished in that very competitive age group.

Blaize used this race as a final tune up for his up coming Silverman triathlon in Novem-

Mission Bay Triathlon (Results)

Page 3 Volume 3,Issue 11

Blaize Baehrens 59:10

Sponsored By: Bertrand, Fox & Elliot

Blaize Baehrens 59:10

Francisco Reynoso 1:03:00

Alberto Saenz 1:03:53

Alberto Saenz 1:03:53

Photos By: Opix Photography

the race since this is where he struggles a bit more, he is a very strong runner and a consistent cyclist. Steve had a time of

1:12:40 and was good enough to place him in 14th place in his division. After Steve we saw our two newest Coyotes cross the line. Holly Ruhrer has been doing triathlons for a while and

lives in Las Vegas Nevada, but frequents San Diego for the triathlon circuit. Holly joined

Adan had a strong placing of 46th in his age group. After Adan the next coyote to cross the finish line was Steven Ed-wards, who has been battling for a long time a bad leg injury. He has just come out of placing

9th in the Triathlon at Pacific Grove and was determined to keep up the speed and work that he put in for that race to-wards this event, which is ex-tremely fast and competitive. Steven has been working on improving his swim portion of

The next coyote to cross the finish line was Adan Contreras, who has been improving his skills on the bike to be able to

hold his lead created on the swim and then chase people down on his run. Adan is an-other coyote from the south bay area that is a local favorite at the koz enterprises races, this makes it part of the entire cir-

cuit, which is very good repre-sentation for the coyotes in the very well established circuit.

Mission Bay Triathlon (Results Cont.)

Page 4 Volume 3,Issue 11

Eduardo Lizarraga 1:06:53

Sponsored By: Mama Mia Pizza

Eduardo Lizarraga 1:06:53

Adan Contreras 1:07:53

Steve Edwards 1:12:40

Steven Edwards 1:12:40

Photos By: Opix Photography

to spend quality time with your support group, which should be your family, relatives and friends that spent countless hrs

supporting your hobby, your passion or simply your crazi-ness to do something that is becoming very very popular out there and that is the satisfaction to say I have finished a triath-

lon, now cross it off the bucket list and keep on training for the 2009 season. Ahuuuuuuuuuuu

athlon. As you can tell from the bike photo, he did this race in a mountain bike, and when you compare his time to the rest of the field that had road bikes with disks, his bike time was a very solid performance. Most importantly, this coyote is now officially hooked on the sport of triathlon and has decided after this first race to purchase a road bike to continue his ven-tures with the sport. Congratulations to all of our coyotes who participated in this race. Mission bay is know to be one of the most competitive sprint races in the county and the fact that each age group was composed of roughly 90+ peo-ple made for some serious com-petition for all of our mem-bers, and in looking at the re-sults that we had as a team, all of our m embers where in the top 25 % of their respective groups. Now that is an incredi-ble performance for a club that has been in existence for 2 years and continues to grow with incredible talent and ex-tremely funny, social and good natured people which is the most important part of this club. The sense of family, the sense of unity and the sense of achieving something with a support group. What a way to end the season for most of our coyotes, some of them still have a race lingering out there, some others have decided to focus on some marathons or half mara-thons that are out there, but for the majority, the 2008 season has come to an end and it is time to rest up, take advantage of the time off, practice some other fun sports, and remember

The Coyotes the Friday prior to the race and was very eager to represent the club. She had a very solid race from swim to

run and managed to finish with a very good time of 1:17:25 and place 23rd in her age group out of a very competitive and long age group that consisted of 95 girls. The final coyote to cross the line was also one of our

most recent additions to the club and also worth mentioning that this was his first ever tri-

Mission Bay Triathlon (Results Cont.)

Page 5 Volume 3,Issue 11

Holly Ruhrer 1:17:25

Sponsored By: Excel

Holly Ruhrer 1:17:25

Gerardo Charvel 1:22:47

Gerardo Charvel 1:22:47

Photos By: Opix Photography

Themselves to get the

French Nationals out. It took 2+ hrs to finally get them out and lots and lots of sandy, muddy and bro-ken jeeps to get out of there, but it was all smiles. During the race, the coyotes cheered for all the participants, specially in the run portion, and as tradition has it, for the 3rd straight year two of the Coyotes ended up loosing their voices due to the incredible support. One more time the coyo-

tes where featured in Ironman Live and getting recognition from the voice of ironman mike riley. Most importantly MIKE DRURY, YOU ARE AN IRONMAN.

The Ironman World Champi-onships took place on Oct. 11th, 2008 and this year we had

one of our Coyotes participate in the most prestigious race in the world. Mike drury repre-sented the coyotes with an in-credible time of 10:31:34, with conditions that deterred the

pros from finishing with re-cords and prevented a lot of people from finishing, mike drury carried on and finished in

134 in his division, which also happens to be the most com-

petitive division in the field, the top 4 overall amateurs came from this division. Mike was not the only coyote that was out there, this year, the tradi-tional 3 Marc Guerra, Jean-Claude Constandse and Dr.

Steve Chen who have gone to kona to provide the finishing line support and atmosphere were there again this year, with the addition of Blaize Baehrens,

who made it to kona for the first time. The group spent a lot

of time marketing the club by taking their banner to places all over the island, which included some crazy 50 foot cliff jumps, in the south part of the island, to rescuing a stranded French

couple that was bogged down in the green sand beach as the sun set in kona. The Coyotes could not leave the couple

Ironman World Championships (Results)

Page 6 Volume 3,Issue 11

Mike Drury 10:31:34

Coyotes at the Finish Line Mike Drury 10:334:31

Coyotes at the Cliffs

Sponsored By: Pulse Endurance Sports

The Day at the beach triathlon in Hermosa beach took place on Oct. 12th, 2008 and two of

our newest coyotes represented in this race as well. Morgan did his first ever triathlon and went through the struggles that all first time triathletes go through. Although Morgan is a superb

swimmer, he had a hard time out there on the swim as a re-sult of the mass of people and the mass start that is composed

on each wave. Morgan rallied on the bike, got his breathing back to normal and managed to compose himself for a very decent and respectable bike time, he then followed that with a strong run and well we have ourselves our newest coyote finisher in the line up. Morgan has become a regular at the Friday Swims and has since then practiced more of the swimming with the buddies, entry and exit at the Ocean and waves and how to deal with sighting, this is practice that is invaluable and should be done by every triathlete at one point in their training sessions prior to racing. Morgan placed 34th out of 80 in his division, again representing the coyotes in the top third of his age group

The second Coyote to cross the finish line and also to have this race be his first was Spencer Evans. Unlike Morgan, Spencer has spent a lot of time training with the coyotes on the bike, making that and his run a spe-cialty for this young and tal-ented coyote. Spencer wanted to do this race to inspire his twin sister and get her going and involved in triathlons as well, so he decided to join the mixed relay team and go for it. Spencer learned his lesson as well on the swim, taking it out too fast and realizing that the swim is much longer than what it looks like, he managed to build a huge lead and hold off in the top part of his wave, he then followed on the bike, and as it has it in races where there are a lot of newcomers to the sport, was involved in a bike

crash that required a bit of medical attention at the end, the good news is that he is o.k, mi-

nor scratches and bruises, bad thing, is that the dumb ass that crashed into him ended up in the ambulance. Spencer then passed the baton to his sister and they finished in 1:11:04, and placing 11th place in the

mixed relay division. Ahuuuu and congratulations to both for completing their first Triathlon.

Day at the Beach Triathlon (Results)

Page 7 Volume 3,Issue 11

Morgan Ringwald 1:12:41

Spencer Evans 1:11:04 Morgan Ringwald 1:12:41

Morgan Ringwald 1:12:41

Photos by: Brightroom photography

Sponsored By:

Coyotes Triathlon & Bike Club is an organized club dedicated to the educational, recreational and social pursuit of triathlon, cycling and general physical fitness of all ages and abilities, enabling them to achieve their athletic goals and represent the sport of triathlon within the community .

It was founded by a group of friends sharing a common interest to have fun

and socialize at the same time while doing something good for our health.

Coyotes triathlon & bike club was founded on June 2006 and continues to

grow.

Coyotes triathlon & bike Club 6096 Citracado Circle Carlsbad CA, 92009

Phone: 619-307-0900 Fax: 858-642-2554 E-mail: triclubcoyotes@yahoo.com www.triclubcoyotes.com

Coyotes Triathlon & Bike Club

Coyotes at Ford Ironman World Championships

(L-R) Jean-Claude Con-standse, Blaize Baehrens, Marc Guerra, Dr. Steve Chen

Thank You to our 2008 Sponsors: