The Next Level

Chris Costales, TCSD Workout Leader
As an active kid, I swam competitively from 5-18 years old. During college and a few years after graduation I lead a very sedentary life. Topping 200lbs in early 2003 I happened to see the Mission Bay triathlon info and decided to sign up forcing me to be healthier. After that race I never looked back and have been competing for nearly 20 years while being a TCSD member since 2005. Over that time I have completed over 70 triathlon races including 2 draft legal sprint world teams, eight nationals appearances, four 70.3’s, and two Ironmans (Austria and Arizona). 
I joined the masters coaching staff in 2012 and took over the head coaching role in 2013. In this program we have helped hundreds of swimmers improve their stroke, for some it was just to finish a race, for others propelling them to podium spots. It’s been great being so involved with the program for the past decade. Go Tri Club.
Join Chris for TCSD Masters Swim on Monday and Wednesdays at 6:30PM
Coggans Family Aquatic Complex: 800 Nautilus St La Jolla 92037
Chip Slack, TCSD Workout Leader

I started my triathlon lifestyle in 2012 at a Triathlon 101 presented by Steve Tally. Since then I have been doing volunteer work, and training and racing for most  distances of Triathlon. Presently I focus on the Sunday morning TCSD swim & bike beginner workouts at Glorietta Bay in Coronado. Also I am training for 2 70.3s and my last full Ironman. 

Join Chip for TCSD Beginner Swim and Beginner Bike Ride from Glorietta Bay on Sundays @ 9AM (Swim) and 1030AM (Bike ride
Glorietta Bay Park: 1975 Strand Way, Coronado, CA 92118
Bill Gleason - Coach (USAT Level 2, CSCS)

Bill has been a USAT Level II Certified Coach, Certified Strength and Conditioning Specialist (CSCS),  and he’s an experienced triathlete with over eighteen (18) seasons of racing.  He’s been coaching endurance athletes for over twelve years with excellent results. In the last several seasons, he’s coached beginners to their first 70.3 and Ironman finishes, and more experienced athletes to PR’s, podium finishes, and National Championship level performances.

Bill possesses the deep knowledge required for the complex blend of triathlon, as a USAT Level II Certified Coach, Certified Strength and Conditioning Specialist (CSCS), and an experienced triathlete.  He's helped hundreds of endurance athletes achieve their goals and still is still going strong.  Bill constantly improves his education of the art and science of endurance sports. He goes above and beyond what is required of a USAT Level II Certified Coach because he is so passionate for the sport of triathlon.

Coach Bill Gleason gets to know each athlete individually. He will not be giving you a generic “training plan.” He gets the most out of a competitive athlete with limited time to train, unique limitations, and high goals with his holistic approach. The real skill and value to be found in Bill's Coaching is that he effectively applies his knowledge to each athlete individually, knowing every athlete is unique.

Join Coach Bill for Ventura Cove Open Water Swim Workout on Thursdays at 545PM
Ventura Cove - 3209 Gleason Rd, San Diego, CA 92109
Troy Gorostiza, TCSD Workout Leader

As a lifelong sports enthusiast I ran my first marathon at the age of 30 in 2006 and did my first Triathlon the year after. I grew up playing as many sports as possible and continued with Football, Basketball and Volleyball through high school. I was lucky enough to play football in college as a Tight End and after graduating in 1998 I took a break from working out and got a bit lazy as one would say. Many football players do not transition to the Triathlon world naturally so it was a great challenge for me, that I still enjoy today. I naturally gravitated toward the bike after years of building strength in my legs - which is my favorite sport of the three in our discipline. I race in Sprint, Olympic and 70.3 distance races and due to my size compete in the Clydesdale division when possible.

I have attended the Fiesta Island bike workouts since 2016 and took over as one of the leaders in 2018. Through this workout we have helped both novice and expert bikers excel in their skills such as riding in a pack close to others, accelerating quickly, taking the lead in a peloton, maintaining an interval at a high heart rate and running off the bike (ROTB or OTB Run).

My favorite activity of this workout is our regular Time Trials (TT) which occur from May - September each year and are a fun way to compete against yourself and others.

Go TriClub!!!

Join Troy @ Fiesta Island Interval workout Wednesdays (May-Oct), starting at 5:30pm.

Craig Zelent - Coach (USAT Level 1, Ironman U)
I have served as the volunteer Ironman Coach for the Triathlon Club of San Diego from 2000 to 2009 and again from 2014 to the present, leading over 1,000 people to successful Ironman finishes.  I offer training plans through Training Peaks and 1 on 1 coaching.  TCSD members get a 30% discount on my training plans.  
I have raced in over 300 triathlons and 35 marathons (18x Boston Marathon Finisher).  I have raced in 35 World Championships – 5x’s in Kona, 5x's at IM 70.3, 17x’s at ITU Tri Worlds, 6x’s at ITU Du Worlds, 2x’s at ITU Aquathlon Worlds. 
Please email me at to get your 30% discount code.  My cell is 760-214-0055.
Check out my blog:
Medals4Mettle – San Diego County Chapter Coordinator

A 501c3 public charity – tax id # 35-2260007

Your donations keep us running! (please ask me how to donate to the San Diego Chapter)

Ken Nicodemus - Coach (Fit Stop Lab)
Ken is the director and founder of The Fit Stop Human Performance Lab North County San Diego.  He has a Master's degree in applied exercise physiology and has been testing and coaching for over 25 years.  His work has involved developing and implementing sophisticated assessment and guidance programs to improve the health and physical performance levels of endurance athletes, public safety personnel, and general fitness enthusiasts.  Ken is currently an adjunct professor teaching Clinical Exercise Testing in the Kinesiology Graduate program at Point Loma Nazarene University.
Coach Ken's niche population is the over 50 crowd although he's worked with every age group.  His coaching is all online and the planning programs are heavily influenced by periodic metabolic testing and a conservative and systematic approach to training progressions. The targeted outcomes from the coaching are to help you finish strong in your events and to avoid overuse injuries while optimizing the training effects.
TCSD Members: 20% discount for 3,6, and 12 month coaching packages 
You can reach Ken by phone at 760-634-5169 or email at
John Mitchell, TCSD Workout Leader

My name is John Mitchell and I’m a NCY IM finisher from 2012. I enjoy the 1/2 IM distance more. I am a certified bicycling coach, the volunteer bicycling leader for the Beginning Bike Workout on Wednesday evenings and a volunteer swim leader for the Monday and Friday night swims at La Jolla Shores.

Join John for the following workouts,
Beginner Bike workout on Wednesdays at Fiesta Island at 5:30PM (Youth Aquatic Center)
La Jolla Shores Night Swim on Monday and Friday night at 5:30
John Bermudez, Coach (NASM)

John made the decision 9 years ago to transition from working in a corporate setting to following his passion of fitness and a healthy lifestyle. An accomplished marathoner, runner and triathlete, he is a five time Boston Marathon finisher and two time 70.3mi triathlon finisher with certifications from NASM and Revolution Running and also holds a BA in Ethnic Studies from UC Berkeley.


His focus is in functional training and running performance for endurance sports athletes.


The motto: Find your inspiration. Be your motivation. Because YOU deserve to live at YOUR fullest fitness potential.

(510) 290-3543

Stephen Traeger, TCSD Workout Leader / Coach
Stephen started Swimming competitively as an age group swimmer and age 10 held a 50 yd backstroke record for ... 12 hours.

As an avid cyclist, enjoyed the freedom of cycling. After competing in a 1 mile Calm Open water swim in Bonita cove at age 16 a love of Lakes, Rivers, and Ocean Swimming began. At 18 began sharing his love of the water, teaching group and private swim lessons which led to also coaching a local Swim Team. Additionally, in 1985 at age 18,  began to compete in Triathlons: sprints, Olympics, and International Distances finishing races from Rosarito Beach to Santa Barbara in all Seasons of the year. Started joining FLS and Monday Shores Swims in 2017 and took over Leading FLS in 2019. Since then Stephen has been Coaching with OWO and cultivating the San Diego OpenWater Swim Community on Facebook. He takes small groups out for orientation swims at various swim spots in San Diego and is available for kayak support or Companion swim pacing for Marathon swimmers.
John Stephen for the First Light Swim Workout weekly on Wednesdays and Fridays in La Jolla
Toes in the Water @ 6:30am -- Temporarily starting from La Jolla Shores/Vallecitos --
Arrive at 6:30am to review a swim plan and buddy up.
Mandy Leonards - Coach
Mandy Leonards, MSW, LCSW
USAT Level 1 Coach
Certified IRONMAN Coach

I was not born an athlete and in fact, was overweight most of younger years. I became a certified personal trainer and taught group fitness classes as my passion for fitness grew. I have found my niche in the sport of triathlon.  As a coach my passion is to guide the world towards a healthier lifestyle. Everybody is unique, with their own strengths and limitations. My method is to build a custom plan based on your fitness level, schedule and personal goals. I aim to meet my clients where they are at and help them reach goals that exceed their own expectations. (More on


My coaching website is
Discount to TCSD members: $25/off per month. Contact directly.