Sunday, December 2, 2012

Newsletter December 2, 2012

Click here for the practice and here for my blog and podium spot.

DSFC Resolution Classic 5K
The Tri-Dawgs will be hosting the 4th annual race January 1, 2013 at 1:00 PM.  Please encourage your family and friends to join us for a great time with loads of amenities. You can get race details and sign up here on Piranha's website. The race will benefit the Tri-Dawgs and the Mike Clark Legacy Foundation which is affiliated with the Boys and Girls Club. A flyer with details is attached. Please share with any other running clubs or groups you are affiliated with. Thanks

Silent Auction
In conjunction with the 5K we will be having a silent auction. We are approaching our sponsors for donations but I would also like to reach out to the Tri-Dawgs as well. If anyone works at or has an affiliation with someone that would be willing to donate something for the auction, please contact me. Our goal is to have 10-12 items. Don't forget this benefits the Tri-Dawgs and the Mike Clark Legacy Foundation. A flyer is attached is you need that.

Last uniform email before the deadline!!  The deadline is December 20th.
Happy December Dawgs!!  
I am going to be out of the country -- and out of email range -- for two weeks beginning Wednesday the 5th. HO HO HO!!   Hopefully when I return the rest of the needed orders will be waiting for me in my inbox!  ; )  Email me to give me that last minute order! PLEASE don't email me to confirm your order now! I don't have time to look through the spreadsheet until I return, but I will and you can rest assured that I will get your order & you will see it confirmed on the 21st, with your total and Carrie's address for mailing the check.

And how many do we need?  As of December 1, we still need 5 more orders for women's tops & 4 more orders for trisuits (men's or women's).  I can't believe we don't  have enough orders even now to meet the minimums!  It's a credit to the number of people who ordered the first time around that so few on the team are left without one, but I sure do hope there are still a few who have been putting it off! I really wish we didn't have to deal with these minimums, but it's a fact of life.  You and you will LOVE the look & feel of the new uniforms.

Trisuits are $100, shorts are $50, women's tops are $40 and men's tops are $50. Besides the fact that our uniforms look and feel awesome and identify you as a Tri-Dawg, they are less expensive than buying off the rack! Being a Tri-Dawg requires no annual membership dues; all we ask is that you purchase a uniform & race as a Tri-Dawg. And this is your only opportunity to order for the 2013 season!  Here is the sizing chart. The sizing on these uniforms runs true, so if you already know what size you generally wear in triathlon gear, stick with that! For trisuits, it is suggested that you order based on your shirt size, if shirt & shorts are different sizes.

Best Christmas Gift
Click here for the best gift idea for an endurance athlete or get one for yourself if you don't already have one.

Tips to Prevent Running Injuries
Click here.

Drills to Improve Bike Balance
Click here.

Race Insurance
Up to 15% of triathletes sign up for a race but never make it to the start line. Triathlon entry fees are not cheap and it's very frustrating to spend upward of $650 for a race only to have to bail out due to injury. is starting up a race entry fee insurance program. Click here to find out more.

Masters Swimming
We have come up with a six practices per week schedule that will run  10 week sessions at a cost of $125 for member of DSFC and $175 for non-members. Registration information is attached with details. The Masters program is open to people of all abilities.

Eagleman 70.3
Surprisingly registration is still open. Click here. Bring your "A" game if you want to do this Half Ironman. Probably the fastest field in the U.S. for a half.

Congratulations to Frank and Dana Mieczkowski on the birth of their second daughter, Emily Catherine 7 pounds 12 ounces and 19.5 inches!

Congratulations to Craig Deputy's dad, Dave, who was promoted to General in the Delaware Air National Guard. Craig is a guardsman himself.

Triathlon Rules
I saw this on Karbon Speed's Facebook page and though lengthy, it was too funny not to share.

#1. Not everyone thinks what you do is awesome. Most think you’re a bit nuts, and they’re right. Remember that at your next cocktail party.
#2. No race jerseys of races you haven’t raced in, especially if the distance is longer than you’ve been. T-shirts are exempt. If you roll up in an Ironman France jersey, be prepared to explain how you handled the Col
e de I’Ecre.
#3. Only refer to courses/segments/people by their nicknames. Highway 19 is unacceptable. It’s called the Queen K, and Crowie owned it. And Macca before him. Don’t let this happen again. Pay ‘N Save Hill. Look it up.
#4. Training in rough conditions makes you tough. A little rain or heat won’t make you melt, buttercup.
#5. A reality check should be performed once per year. MIT is not going to test the effectiveness of brick workouts. The rolling resistance “expert” uses a 100 pound sac in his garage for testing. Not all wind tunnels can even record data at the slow speeds we ride. Not everything that glitters is gold.
#6. Gadgets are strongly encouraged. An old pair of shorts and some Keds are not our gig. You absolutely need every item that is out there. Afterall, we invented aerobars. If we stop with the gadgets, who the hell would cyclists copy?
#7. Feelings are for Oprah, use your data. If you own a heart rate monitor and/or a powermeter, yet train just by RPE, then you either don’t know how to use it or you’re embarrassed by what it’s telling you.
#8. If you’ve raced the distance, it counts. If you’ve trained the distance, it doesn’t. Nailing a training day is one thing, nailing a racing day is quite another. Please don’t confuse the two. Ironman/marathon/etc. only counts if you are in there mixing it up. I’m the heavyweight champion of the world if we don’t have to actually compete.
#9. The number of logos allowed on a race kit are equal to that of NASCAR. In other words, go nuts. Only Wimbledon and the ITU restrict logos to the point of communism.
#10. Ironman tattoos are perfectly acceptable. You just finished one of the toughest days of your life. A bit of ink is just fine. Don’t let douche bags rain on your accomplishment.
#11. No buckets. It’s doesn’t matter how well thought out your transition is, don’t bring a bucket unless you plan to paint parking lines on the concrete or are going fishing after the race.
#12. Shave. You’re representing a group of people generally regarded as some of the fittest in the world. It’s a hot, sweaty, sometimes muddy sport, that keeps clothes to a minimum. Hanging out all day with gorilla legs and a hairy back does not make you a good steward of the sport. Clean it up.
#13. Learn who the pros are. In this sport everyone likes to think they’re the next big deal. Do yourself a favor and learn the names of those who actually make a living at being a badass.
#14. Support the sponsors. They pay money so you can have a great time. Don’t spend 45 minutes picking their brain and then head to the ‘net so you can save 3 bucks. That will get you flogged.
#15. Exaggeration of training is perfectly fine. Just keep in mind that Rule #39 is still in effect at all times.
#16. Drinking and triathlon are first cousins. Embrace your first cousin. There’s a reason beer is offered at 9 am at the race. Because we love it. Science has actually shown that a buzz and runner’s high is very similar, and endurance athletes drink more than your average bear.
#17. It’s a transition area, not your hotel room. Spreading out all your stuff for transition beyond 1 small towel is not acceptable. 1 bag limit.
#18. White race kits are only allowed if you know your body well. Really well. If you’ve ever worried about poo leg on a long run, then white is not for you. Ladies, if you are expecting a visit from your “Aunt Flow” then white is not for you. I don’t think I need to say anymore.
#19. Qualifying for Kona and your local “wellness” or “anti aging” clinic do not go together. If by some coincidence you decide your wanker doesn’t work right the exact same time you’re trying to get to Kona, stop everything and look for a new sport. Getting HGH, Testosterone and EPO shots in the name of ‘aging’ or wiener health won’t fly here. There are sports where cheating seem to be acceptable like here and here, so try those sports. This isn’t one of em.
#20. This sport has a history, learn some it. If you don’t know who the Big Four are, unfamiliar with the ’82 Moss Crawl, or think the Ironwar has something to do with the Industrial Age, then you got some reading to do.
#21. No “trunks” in the pool. Look, we get it that you’re a little self conscious wearing a skin tight swimsuit. Get over it. I promise you that you will get 10X more comments trying to swim laps in basketball shorts than you will a jammer.
#22. It’s OK to hate swimming, but you still have to do it. It’s not OK to use your wetsuit as a life preserver. Learn to swim. If you don’t there’s a sport called duathlon just waiting for you.
#23. Learn to circle swim. You really don’t need the whole lane to yourself. Stay to the right.
#24. Complaining about the water makes you look like a sissy. This is a tough sport. The distances are tough, the conditions are tough and the people are tough. Whining that the water isn’t as clear as your last trip to Grand Cayman isn’t winning you any cool points there Nancy.
#25. Learn Flipturns. You can pick the person out racing in high-tops right away. You get the idea.
#26. Obey the law – Nothing gives us a worse reputation than someone blowing through a red light like he’s above it all. The law applies to vehicles. You’re on a vehicle. Don’t be a douche. Obey the law.
#27. Don’t ride with headphones. Save the Rocky Soundtrack for your run. Your ears are needed to help keep you alive on the bike. Plus, depending on your state, it’s illegal. See Rule #26
#28. Support yourself. Others should not be obligated to babysit you on your ride. Flat tires should not take a village to fix.
#29. No aero helmets in training. While you might ride a whopping .2 mph faster, you will look like an absolute dork.
#30. Save the race wheels for the race. Yes, the bike does look cooler with $2,000 wheels, but your wallet will be thinner when a pot hole or rock crack that carbon. Leave some sizzle for the race.
#31. Learn to ride in a group. Wobbling down the road being afraid of anything around you is no way to go through life.
#32. Hold your line. Erratic movements in a group ride will take everyone out. Tighten it up.
#33. Don’t make accordions. Taking a turn up front is expected and appreciated, but not if you floor it the moment you take the reins, The guy 20 people back is going to get dropped by moves like that. Accelerate slowly so everyone can play.
#34. No shorts over your cycling shorts. Sister to Rule #21. Dress like you know what you’re doing.
#35. Learn to pee on yourself. You’ll spend $5,000 dollars to shave 55 seconds but won’t pee down your leg to save 3 minutes?
#36. The engine always trumps the rig. Always.
#37. Be on time, but don’t leave early. If the group ride or run is scheduled for 7 am, courtesy allows for 5 minutes. That means that sometime between 7 and 7:05 the wheels start rolling. If you roll up in your car at 7am and think everyone should wait for you to assemble your bike and pump up your tires, think again. Likewise, convincing the group to leave at 6:54 because you have a t-ball game is just bad form.
#38. No tan-lines allowed. This is not cycling. A farmer’s tan doesn’t make you look cool in anyway. The only exception is cycling short lines. Those are permitted, but need to be laser sharp.
#39. If you decide to talk the talk, be prepared to walk the walk. See also Rule #15. If you claim 3 hours at 300 watts, you’ll be expected to prove it.
#40. Crawling is an acceptable mode of transportation. It’s not pretty, but it gets the job done, and this sport is about getting the job done.

 Have a great week!
Coach Glenn Moore
Delaware Swim and Fitness Tri-Dawgs
4905 Mermaid Boulevard
Wilmington, DE 19808

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