Monday, August 27, 2012

Newsletter August 27, 2012

Click here for Saturday's practice and here for my blog and podium spots which I have neglected of late for better or worse.

Race Results
Congratulations to the four Dawgs who did IM races Sunday! Special shout out to Ron who did his first IM.

IM Louisville
   Jeff Garvey   11:26
   Jocelyn Wong   11:43
   Ron Williamson   14:59

IM Canada
   Marc Oleynick   11:32

Athleta Iron Girl Triathlon in Columbia
   Kristin Lepley   2:41
   Lisa McKelvey   2:29 (relay)

Time to follow up our outstanding showing at Lums Pond with Diamondman. There is a half IM distance if you want to step up your distance and see how you do. Warning though. It could lead to signing up for a full IM in the future. And there is also a sprint. We have 22 signed up so far so I see another big tailgate in our future. The race is September 9. Click here to register.

Stroke Corrections
Here is an excellent website on common swim stroke errors and techniques to correct them. Good illustrations.

What is SuroMan all about? SuroMan is about setting a personal challenge while doing something good for the community and others.  Eric Suro will be running a solo iron-distance triathlon to raise money for The B+ Foundation.  The foundation provides financial and emotional support to families of children with cancer, and provides childhood cancer research grants (
SuroMan is slotted to take place on October 6th, 2012 (rain date may be the day before or after) starting with a 2.4 mile swim at Rodale Aquatic Center in Allentown, PA where he is currently living. Next will be a 112 mile bike ride to his parent’s house in Newark, DE, followed by a 26.2 mile run through White Clay Creek State Park, the town of Newark, DE where he went to high school and college, and finishing on Main Street.  The finish line will be at Klondike Kate’s restaurant and bar, where they will be donating 10% of all checks on event day for people who mention the SuroMan event and/or The B+ Foundation.  He is looking for family, friends, and fellow triathletes to accompany him along the way for an extended sense of community and motivation. 
If you are interested in joining in on any part of the fun, donating to the great cause, or just following the progress, please go to the event page at or you can e-mail him at

Determining Your Long Run for Triathlon Training
Click here.

We are now set up on our website for Karbon Speed race wheels. Click on the banner and it will take you to their website and give you a 10% discount. I have a few people trying out the set that was sent to me and I will be posting their reviews soon.

Click here for a new website for triathletes to buy and sell. It's new so there is not much on there yet but might be a good resource down the road.

Why Bike Fittings Are Important to Triathletes
Click here.

Registration still open. Click here.

Quiz: Do You Need a Running Coach?
Click here.

Vasa Trainers
I used their trainers quite often when I was coaching high school swimming and thought they were very useful. Think of it as being similar to being on your bike trainer when you can't get to the pool. Click here for their website.

Brandywine Bend Footrace
Click here for information on this trail run that is age handicapped race. And I don't mean that old people are handicapped!

Have a great week!

Monday, August 20, 2012

Newsletter August 20, 2012

Click here for Saturday's practice.

Sleep and Performance
Click here for the USAT article.

Miles and Meals
Running more but gaining weight? Click here for some tips.

Are you aware that we currently have 13 sponsors who offer the Tri-Dawgs discounts? You can find them on our website. I'll be highlighting a different one each newsletter. We will also be adding Karbon Speed race wheels soon.

Delaware Swim and Fitness is our corporate sponsor and offers the team a discounted membership to both their fitness centers in New Castle and Pike Creek. Individual memberships are $36 per month and a couple is $59 per month. Check out the many upgrades that the club has under gone this summer. You can ask me if you have any questions.
Diamond in the Rough Pictures
Click here for my attempt to post pictures from this race. Hopefully you can view this.
Lums Pond Tri and Du
What an epic turn out by the Dawgs for this race. Between the two races and Saturdays tri for kids we had 48 participants who scored a whopping 135 points. Equally impressive was the tailgate organized by Diane and Margaret. We had so many others who came out just to cheer on the team. We had quite a crowd many who stayed long after Piranha left. Results are below. Our next big team race will be Diamondman on September 9 at Lums Pond. This is a sprint and half IM distance. Come out and join the fun.

Andy Jakubowitch   1:25  2nd overall male
Kyle Carrick   1:26   3rd overall
Dave Anshen   1:30   1st 40-44
Katie Dickerson   1:30   1st overall female
Dave Drysdale   1:31   1st 25-29
Lenny Rogers   1:32   1st Clydesdales
Margaret Amidon   1:34   2nd overall female
Brian Denney   1:34   2nd 35-39
Ryan Lowe   1:34   3rd 35-39
Dan Hahn   1:35
Nick Anderson   1:36   3rd Clydesdales
Craig Deputy   1:37   3rd 20-24
Jon Cochran   1:38   
Stephanie Khan   1:39   5th overall female
Joe Burns   1:39   
Marianne Moore   1:40   2nd 55-59
Holly Burns   1:40   1st 45-49
Josh Maybury   1:42   
Josh Inkell   1:43   
Dave Rowan   1:44   3rd 25-29
Kristy Burnett   1:45   2nd 25-29
Cindy Johnson   1:46   1st 50-54
Brian Drysdale   1:49
Bill Hollandsworth   1:51
Stephen Hamilton   1:53
Jack Carey   1:53
Amanda Pupillo   1:54
Terrie Lazear   1:56
Diana Ortiz   1:56
Patti Huber   1:58
Larry Filtz   1:59
Barb Casper   2:01   3rd 35-39
Angelika Eichler   2:03
Rockey Poeta   2:06
Sarah McElrath   2:07
Nancy Welch   2:12
Nikki McCullar   2:13
Sandy Jannetty   2:14

Brian Welch   1:26   2nd overall male
Vic Suchodolski   1:35   1st 40-44
Glenn Moore   1:54   3rd 60-64
Youth Tri
Griffin Santana   19:52
Mia Beaudet   21:50
Rory Waynant   27:13

Other Race Results
IM Mont Tremblant 
Eva Van Stratum14:49  

Steelhead 70.3
Paul Randolph

Congratulations to Jocelyn, Brooke and Brett Saunders who earned berths in the World Championships in London 2013 by virtue of their races this past weekend at the USAT Olympic Distance Age Group National Championships in Vermont. Special shout out to Brooke who won her age group.

Resolution Classic 5K
The Delaware Swim and Fitness Center has hosted this New Years Day race the last three years. The Tri-Dawgs will be taking over this race this year with proceeds benefiting the team. I will be the race director. If you are interested in helping with the race please let me know. More details will be coming over the next few months.

Good luck to Ron Williamson and Jocelyn Wong in IM Louisville this coming weekend.

Have a great week.

Tuesday, August 14, 2012

Newsletter August 12, 2012

Click here for Saturday's practice.

Congratulations to Mike Welch who threw down an amazing 9:39 at IM NY Saturday and garnered a Kona spot! Mike is our first male to qualify for IM Hawaii.
Race Results
We picked up another 34 points today thanks to those that did North East sprint and international races. That gives us a total of 458 points and keeps us solidly in second place out of over 170 teams.
   Nick Anderson   1:29   2nd Clydesdales
   Kristy Burnett   1:38   1st 25-29
   Amanda Pupillo   1:46
   Michael Pietruczenia   2:42   3rd 20-24
   Andy Jakubowitch   2:14   2nd 30-34
   Lenny Rogers   2:32   1st Clydesdales
   Marianne Moore   2:37   3rd Overall
   Holly Burns   2:38   5th Overall
   Joe Burns   2:48
   Ron Williamson   3:03
   Joanne Mullen   3:04
   Allan Cox   3:17     
Lums Pond
We now have 33 signed up for Lums Pond on Sunday August 19. Lets try to get at least 7 more signed up this week. Click here to register. We'll do a full tailgate for this one and bust out the grill. We won't have a sign up list but hopefully we get enough variety. Bring your favorite dish or snack or something to throw on the grill. 

Iron Girl Rocky Gap
Click here for info.

Philadelphia Marathon
I mentioned last week that it would be nice to get a group to go up and do the half or full marathon. We already have a few signed up. Click here to register. This does close out so don't put it off too long.

Monday, August 6, 2012

Newsletter August 6, 2012

Click here for today's practice.  Also we have had about 20 new Tri-Dawgs join the team in the last couple weeks. I challenge some of you to come out to a Saturday morning swim practice while attendance is light during the summer months. The hardest thing about doing this is showing up for the first practice. If you get there, I'll take care of the rest. All abilities welcome. In fact Saturday, we had three new people show up and all survived!

Tri-Dawgs Continue to Grow
We just passed the 225 member mark!

Philadelphia Marathon
I mentioned last week that it would be nice to get a group to go up and do the half or full marathon. We already have a few signed up. Click here to register. This does close out so don't put it off too long.

Olympic Triathlon
This will be too late to alert you to the women's tri which was held Saturday morning and ended with a photo finish but the men will compete on Tuesday August 7 at 6:30 am.

Piranha Triathlons
We are in a solid second place for the club points race with 424 points. Brick is in first and still within our reach with 654 points. Two big races are coming up. The first is North East on Sunday August 12 and the second is Lums Pond on Sunday August 19. Currently Brick has 30 signed up for the two races and we have 34. Please think about doing at least one of these races. Click here to register. I should be at both races and we'll have the tents set up with some light tailgating like at DITR. In case you didn't know, the North East triathlon is the birthplace of the Tri-Dawgs.

From Triathlete Mind
I thought you'd like to know of a new free video series for helping triathletes to mentally prepare for their next race. It's from Chris Janzen of - a site all about the mental side to training and racing. The videos provide practical strategies and tips for the lead up to race day (and helps in training too!). You will need to sign up to receive the 5 free videos in the right order and of course you can opt-out at any time. Get them here: 
Enjoy the videos! 

Bikeline Newark
After not riding for over 20 years I decided to get back in the saddle. Of course, I headed right to Bikeline Newark since they are one of our sponsors. I met with Howard who runs the store. I thought I had an idea of what I wanted but after listening to Howard's wise advice and counseling I looked at some different bikes. He took his time getting a fit for size and explained every step of the way what benchmarks he was using to determine the correct size. I liked the idea that he didn't try to steer me to higher end bikes but patiently explained how different frames and components increased the price levels. He also showed me how I could get the same components found on more expensive bikes on a less expensive bike. After about an hour of sizing and education it seemed relatively easy to pick out the bike that would fit me and my wallet the best. The best part was the 25% off discount Tri-Dawgs get on new bikes. I would highly recommend them if you are in the market for a new bike. And as Marianne can attest, they are the best at bike maintenance. 

Bethany Beach Tri
Click here.

From Sara Santana 
Hello, Dawgs! My 11 year old nephew is excited to compete in his first youth tri at Lums Pond in August.  We are looking for a replacement for his too-small, old, heavy "trick" bike.  Would anyone be willing to sell a bike outgrown by their TriPup?  He doesn't need anything fancy (he's never used gears or handbrakes before).  He's approx. 4'6", and his current bike is 14".  I'm thinking a 20" would suit him better. You can reach me at

Kona Legacy Program
Ironman now has slots for those triathletes who have completed 12 or more IM's but have not won one of the coveted slots. Diane's friend, Susan Ford, got one of the first slots. You can read her story here

And a couple weeks ago I sent out information about voting for Bethann Telford's video for the Kona Inspired contest. She was the one that has been battling brain cancer and started her own foundation. Out of 105 entrants Bethann was one of the eight winners. I hope to see her there.

Pittsburg Triathlon Race Report
From Kristin Lepley
Hope you had a nice weekend!  I just got back tonight from Pittsburgh - I entered the Pittbsurgh Triathlon this past weekend.  When I first signed up for it back in the fall it was not a part of the Piranha Series - but that changed a few months ago as they added to the Multisport Series as a points race.  It was good to see familiar faces in Neil and Jess during packet pickup and the race.
There was a Sprint and Adventure race on Saturnday with the International race on Sunday.  The sprint race was a 600 Meter swim, 20K bike and 5K run.  I used to live in Pittsburgh after college so I was able to stay with friends and catch up with my old college swim team roommates while I was there.
A nasty storm rolled into the area about 3am on Saturday morning...I was worried they were going to cancel or move the race.  Luckily - the rain stopped around 4:30am just as my alarm went off.  This caused the transition area to be a complete mud pit.  The weather was perfect - cloudy skies and warm...not too humid.  The water was a balmy 81 degrees with an in water start.  My friends said the guards pulled a ton of people out of the water and many people ran into the bridge posts during the swim.  I always said triathlon swimming was a contact sport!  I looked at the bike course on paper - but that didn't reflect the elevation of the course.  The first 10K was a stright climb!  I didn't think it was going to end.  Just as I would turn a corner, I thought it was going to flatten out....but NOOOOOO...the hill continued! 
The run was flat and was along the river front - next to Heinz Field and PNC Park.  Because of the rain - there were puddles and mud everywhere as we didn't have a choice but to run through it all.  I didn't realize it was also going to be a Mud Run too!
In the end - it was a great race and I recommend it to others for 2013.  I finished with a time of 1:47:07.  Of course I am pruoud of my swim - I was 66 out of 487!  Stephanie Khan has been working with me and coaching my running - making progress there - took 8 mins off my 5K from the Dualthon we did 2 weeks ago.

Kristin Armstrong
I thought this was a nice story among so many feel good Olympic stories.

Xterra Wetsuit Newsletter
Click here.

From Swim Smooth
Below is a picture of Rebecca Adlington of Great Britain who medaled the 800 meter finals. Notice how her elbow is bent to 110° which gives her perfect leverage to press clear water backwards, propelling her forwards. In your own stroke you should be aiming for an elbow bend of between 100 and 120°.

Many swimmers pull through with a very straight arm which places a lot of load on the shoulder and produces much less propulsion:

Have a great week!