OWS
The OWS at Lums Pond will not be held this Wednesday July 4th. Have a safe holiday.
Practice
Click here for Saturday's practice and here for a helpful read on swimming in rough water.
Michael Ramone Rundraiser
Michael is the owner of Delaware Swim and Fitness, our primary team sponsor. He will be running for re-election as representative of the 21st District for the Delaware General Assembly. He is again hosting his annual crab feast at the Pike Creek club. Many Tri-Dawgs have turned out for this in the past and had an enjoyable time. Please join Marianne and me on July 15th. Details are in the attachment.
Diamond In The Rough
This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 21 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.
Diamond In The Rough Tailgating
We will be tailgating after this race. Look for our tents. Since we won't have Margaret and Diane to get us organized this is going to be a "whatever you bring, we'll eat and drink it" affair. Should be fun to hang out for a little while after the race and meet team members you might not have met before.
Club Championships
We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 31 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.
Race Results
Wyckoff Triathlon (.5 m swim/17 m bike/5 m run)
Duncan Outslay 1:17:02
Mont Tremblant 70.3
Marc Oleynick 4:51
Dave Anshen 5:05
Lenny Rogers 5:20
Marianne Moore 5:51 (1st 55-59)
Cindy Johnson 6:00
Diane Arnold 6:03
Dave Arnold Volunteer Extraordinaire
Brick Sprint Tri
Blair Saunders 1:01 (2nd overall; 1st 454)
Dave Drysdale 1:05 (5th overall; 2nd 25-29)
Vince Lafashia 1:06 (3rd 40-44)
Margaret Amidon 1:10 (3rd overall; 2nd 40-44)
Eric Wolfe 1:10 (2nd Clydesdales)
Josh Inkell 1:14
Vic Suchodolski 1:16
Aaron Mason 1:18
Henry Speed 1:18
Brick AquaBike
Diana Ortiz 1:17 (1st 30-34)
Mont Tremblant 70.3
I'm not sure if any of the six Dawgs who did this race will write a report but I wanted to say a few things about the race. First of all, it is by the far the best race Marianne and I have been to (except Kona, of course). Marco got us a five bedroom townhouse within walking distance to the transition which was spacious enough for the ten of us and very inexpensive. Every aspect of the race was first class and well run. The village next to the transition area was designed to look like a European village and it was really cool how the last half mile of the run went down through the center of the village. The village was loaded with shops, restaurants and lodging and a ski lift that took you from the bottom of the village to the top. I would guess that about 95% of the course was closed to traffic. The volunteers and townspeople went out of their way to make everything special for the athletes. The swim started off with a nine jet flyover not once but three times. The lake was crystal clear and about 74 degrees. The ride up was a little long (10.5 hours for us) but an easy drive. It was hard to believe this was Mont Tremblant's first triathlon. I would highly recommend this race for next year. They are also hosting a full Ironman in August.
Water Running
Click here for training tips for running in the water.
Bethany Beach Triathlon
Click here for information.
Lake George Triathlon
Click here for information.
Michael Phelps
Of course he is once again the big story as the Olympics approach. Click here to see short three videos on his recovery, nutrition and strength training.
Ironman App
IronTrac is an app that I used at Mont Tremblant to track everyone. I'd recommend it if you are tracking another triathlete in an Ironman event.
Make-A-Wish Triathlon
September 29, 2012 – TriColumbia ChesapeakeMan Endurance Festival in Cambridge, MD is benefitting Make-A-Wish Mid-Atlantic this year! You can register for this event here. This is the same triathlon that was held for 28 years in Sea Colony but has now been moved. In fact their first year was my first triathlon!
Have a great week nd a safe holiday.
Coach
Saturday, June 30, 2012
Sunday, June 17, 2012
Newsletter June 17, 2012
Practice
Click here for Saturday's practice.
Race Results
St. Andrews Sprint Triathlon- Too bad this doesn't count for team points because the Dawgs came up big in this race.
Blair Saunders 1:04 2nd overall male
Brett Saunders 1:10 1st 15-19
Jocelyn Saunders 1:11 1st overall female
Charles Collier 1:11 2nd 15-19
Grant Otto 1:13 3rd 15-19
Jake Minka 1:13 4th 15-19
Brooke Saunders 1:16 1st 15-19
Robert Beck 1:18 5th 45-49
Josh Inkell 1:21 5th 30-34
Thomas Coleman 1:22
Carla Otto 1:24 4th 40-44
Alexa Murray 1:28 3rd 15-19
Lisa Curl 1:28 5th 45-49
Michael Barboun 1:30
Rich Biedermann 1:31
Jamie Coleman 1:34
Joanne Hennessy Slawter 1:53
Valerie Longhurst 1:57
Michael Pietruczenia 1:58
Milestones
Congratulations to Eva Van Stratum for qualifying for the Powerman Zofingen Long Course Duathlon Championships in Switzerland being held in September.
Diamond In The Rough
This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 17 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.
Club Championships
We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 2 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.
How to Run a Tempo Workout
Click here.
Complete Triathlon Guide
USA Triathlon, the national governing body for the sport of triathlon in the United States, offers readers authoritative advice from the sport’s top triathletes and coaches.
Click here for more details.
Improve Bike to Run Efficiency
Click here.
GPS Watch for Sale
I'm selling a Garmin 305 watch with HR monitor. Click here for details on it and what is included. It is 3 1/2 years old so I'm not sure what upgrades have been made to it since. Works perfectly well. I'm just buying something newer. I'll take the best reasonable offer. Coach
I will be at Mont Tremblant 70.3 so there will be no newsletter next week. Have a great two weeks.
Coach
Monday, June 11, 2012
Newsletter June 11, 2012
Practice
Race Results
Lots of racing this weekend. Contact me if I missed your results.
Independence Triathlon
Katie Dickerson 47:58 (1st overall female)
Robert Beck 55:01
Josh Maybury 56:17 (4th 30-34)
Joanne Mullen 1:04:55
Larry Filtz 1:06:15
Kristin Lepley 1:14:18
San Diego Marathon
Patty Webster 6:02:32
Blackwater Duathlon (USAT National Long Course Championship)
Eva Van Stratum 4:24:48 (4th 50-54)
Eagleman 70.3
Mike Welch 4:33
Brian Welch 5:06
Jocelyn Saunders 4:48 (1st Masters)
Patricia Clifford 6:16
Eagleman Aquavelo
Brett Saunders 3:10 (1st 16-19)
Stephanie Khan 3:29 (1st Masters)
Brooke Saunders 3:55 (1st 16-19)
Tri-It
Dave Drysdale 48:50 (1st 25-29)
Ryan Lowe 49:37 (1st 35-39)
Dan Hahn 50:48 (3rd 35-39)
Allan Cox 57:53 (3rd 45-49)
Sandy Womer 58:11 (1st 35-39)
Kris Drysdale 1:04:26
Sarah McElrath 1:06:47
Steve Owens 1:07:17
Val Longhurst 1:21:31
Xterra East Coast Championships
Josh Loren 3:03 (7th AG)
Vince Lafashia 3:09 (11th AG)
Xterra Richmond Trail Run Half Marathon
Margaret Amidon 1:53 (1st AG Qualifies for Worlds in Hawaii)
Diamond In The Rough
This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 13 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.
Club Championships
We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 2 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.
Xterra Wetsuit Newsletter
Click here for some good information from them including repairing wetsuits.
Milestones
Val Longhurst filed for re-election for Delaware state representative in the 15th district. Between Val and Michael we have a lot of representation in Delaware!
GPS Watch for Sale
I'm selling a Garmin 305 watch with HR monitor. Click here for details on it and what is included. It is 3 1/2 years old so I'm not sure what upgrades have been made to it since. Works perfectly well. I'm just buying something newer. I'll take the best reasonable offer. Coach
IronSherpa
Click here for an amusing article on being your partner's sherpa/coach/cheerleader/psychologist etc.
Biggest Mistakes When Racing in Heat
Click here.
Have a great week!
Coach
Saturday, June 2, 2012
Newsletter June 2, 2012
Practice
MiamiMan
Looking to extend your season this fall. Click here for this triathlon in November with Internation and 70.3 distances.
Race Day Fueling
Ever have trouble choking down something to eat the morning of a long race? Click here to read a USAT article on what you can do to make sure you are well fueled.
Milestones
Race Results
Congratulation to Ryan Stahnke on winning the Hammonton NJ Duathlon!
Open Water Turns
Yes there is such a thing. Click here to maybe save some time and energy going around a bouy or drop someone who is drafting off you. I would not try this in a race without practicing it first.
Wetsuit Rental
Delaware Running Company is now renting wetsuits. They are also one of our sponsors so don't forget to mention you are a Tri-Dawg to get a discount.
Small Group Lessons
Kathy Minka, a fellow Dawg and DSFC Aquatics Director, has some small group lessons going for those who feel like they could benefit from a more instructional type setting to improve their swimming ability. You can contact her at kathym@freestyles.org or call 302-234-8500 for more information.
Have a great week!
Coach
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