Newsletter March 31, 2013

Practice

Click here for the practice.

Milestones

Congratulations to the following for making USAT All-American for 2012:

Mike Welch   AA   30-34

Margaret Amidon   HM   40-44

Uniforms

Diane tells me the uniforms have arrived. As soon as she sorts them out she will get word to you as to how to pick them up. It's going to be great seeing so many Dawgs wearing the team kits!

New Jersey Devilman

Our first team race is only 5 weeks away. We already have 30 signed up for the race! There is a sprint and a half-lite race so something for everyone. We definitely will be tailgating and more information on that will come soon. Click here to get signed up for a great time with the Dawgs.

Race Results

More Caesar Rodney Half Marathon results:

Kristy Burnett   1:36

Kevin Hicks   1:53

Nick Anderson   1:57

Dave Myers   2:02

San Juan 70.3 Race Report

Check the attachment to read Vic and Diana's race report. I always encourage people to do these reports because they can be very helpful to others.

Jocelyn Wong's 100K Race Report

Click here.

Interval Training

Our track workouts start on Monday so here is an article on high intensity interval training.

Changing Eating Habits

Here are some small changes that can be made to eat healthier.

Back Pain

We've all experienced it. Here is a good video on diagnosing and treating three main causes of back pain.

Du Dover Sprint Duathlon

This is a very short duathlon but may be good for novices or those who just want to see where they are with their training. It's part of the club series and last year Bricks got a huge lead on us with this race. It would be nice to get a decent turnout so we can stay close.

Delaware City Duathlon

Click here for information and registration. Might be a nice tune up for Devilman.

Ironman and Ironman 70.3 Races

The TriClub Award – added to the Age Group awards ceremony at our NA races:

 Awarded to the top point getting club in each one of the Five Race Divisions.

1. These points are cumulative.
1. The teams with the greatest number of athletes racing have a better chance of winning their division.
2. Every athlete who races contributes to the total if they cross the finish line.

    c.    The points are based on Age Group Ranking points – as soon as your athlete crosses the finish line their AGR points will be automatically calculated and added to your point total.

How do we know who is racing?

1.       Athletes are asked to fill out club member survey

2.       Athletes can check in at Athlete race registration to make sure they are shown as racing for your club

Summer Lifeguards Needed

Got a friend or relative looking for a summer job? Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start on May 1 on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. We will be starting at Jennersville YMCA and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the Y. 

All of our group workouts are for Tri-Dawg members only. 

Have a great week!

Newsletter March 24, 2013

Practice

Click here for the practice.

Milestones

Congratulations to the following for making USAT All-American for 2012:

Brett Saunders   0-15

Brooke Saunders   16-17

Jocelyn Saunders   45-49

Blair Saunders   45-49

Marianne Moore   55-59

Results

I try to get as many results as I can but it's always helpful if you can send me your results or someone else's results. No doubt I will miss some. If I do, please send them to me. I usually stick to half marathon and longer distances for running and any distance for multisport but if you did something in a shorter race that should be recognized let me know. Thanks

San Juan 70.3

Diana Ortiz   6:59

Vic Suchodolski   6:18

Caesar Rodney Half Marathon

Kyle Carrick   1:12   1st overall male

Lydia Carrick   1:21   2nd overall female; 1st 25-29

Mike Welch   1:24

Brian Welch   1:26

Paul Randolph   1:26

Marc Oleynick   1:35

Howard Keener   1:40

Rockey Poeta Sr.   1:41   5th 60-64

Jen Snyder   1:43

Duncan Outslay   1:49

Holly Burns   1:49

Stephanie Khan   1:52

Rockey Poeta Jr.   1:53

Diane Arnold   1:59

Marianne Moore   1:59   5th 55-59

Josh Inkell   2:00

Glenn Moore   2:02

Patty Webster   2:34

Tinna Otero   2:36 

Facebook

Click here to Like us on Facebook.

Du Dover Sprint Duathlon

This is a very short duathlon but may be good for novices or those who just want to see where they are with their training. It's part of the club series and last year Bricks got a huge lead on us with this race. It would be nice to get a decent turnout so we can stay close.

Delaware City Duathlon

Click here for information and registration. Might be a nice tune up for Devilman.

From Ironman TriClub

Sometime this summer your athletes will be able to access their athlete profiles on IRONMAN.com. Until that time we are manually connecting your athletes with your club. In other words, if we don't know which athletes are racing for what clubs, the club rankings will not be accurate. We could use your help in getting the word out to your athletes about updating our data. Once your club is tied to an athlete in our system it will remain that way until the athlete requests that we change it. We only have to update the information once!

International Races:

The following events have been held and are reporting Age Group Ranking points in our system. If the athlete’s profile shows your club, you will get points for their performance.

IRONMAN Los Cabos

IRONMAN Melbourne (this weekend)

IRONMAN 70.3 Pucon (we are still waiting for results)

IRONMAN 70.3 Panama

IRONMAN 70.3 San Juan

If you have athletes that raced in these events and have not filled out the member survey, please ask them to contact me attriclub@ironman.com OR fill out the member survey. This is the only way we can count their age group ranking points for your club for any international race. https://www.surveymonkey.com/s/tribluprogram

Domestic Races

Beginning with IRONMAN 70.3 California we will have a table in registration. Your athletes can check in with us there to make sure that they are connected to your club. This is very important for the event specific TriClub award. As you recall we are adding the top point getting club in each division to the age group awards.

The only North American races where this will not be applicable will be IRONMAN 70.3 New Orleans and IRONMAN 70.3 Hawaii. Points earned at those races will still count for the annual club championship but we will not have a table in registration and the TriClubs will not be added to the awards ceremony. If you have athletes racing those races please have them reach out to me so we can make sure that whatever points they earn get credited to your annual totals.

Volunteer Points:

If you feel that your club is entitled to Volunteer points please email me with the race, the number of volunteers and what you did at the race (swim start, aid station, etc.)

After IRONMAN 70.3 Texas I will send out the TriClub Rankings by division.

Thanks for your help with this! I promise it will get easier when IRONMAN.com gets updated in July!

Liz

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Strength Exercises for Running

Click here for the videos.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start on May 1 on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. We will be starting at Jennersville YMCA and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the Y. 

All of our group workouts are for Tri-Dawg members only. 

Five Reasons to Train with a Group

Click here.

Ironman Melbourne 2013 Swim Start

Click here. 

Cervelo P5

Thinking about upgrading? Check out Cervelo's new entry. If you have to ask how much it costs, this bike is not for you!

Have a great week!

Coach

 

Newsletter March 16, 2013

Practice

Click here for the practice.

Facebook

Click here to Like us on Facebook.

Piranha Race Transfer

Click here to see their new policy that allows you to transfer your registration from one race to another. 

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Keys

Here is a great tip on what to do with your car keys during a run.

How to Eat During Long Runs

Click here.

TYR Discount

The Tri-Dawgs are members of the Ironman TriClub and as such we are able to take advantage of certain discounts. The latest is TYR's  offer to the clubs 20% OFF TYR products on TYR.com.   This is a year-long discount guys and won't expire until December 31, 2013!! Discount Code: IMTRI13.

Lava Magazine

They are offering a discount on their magazine to club members. Click here for details.

TriBike Transport

TBT is one of our sponsors and they offer a discount on bike transportation to 70.3 and IM events. I have used them several times and they are great. Currently the The code for a discount is DSFC Tri-Dawgs.

Taper 

The key here is not to increase intensity like many athletes think, but to maintain intensity for the race prep phase while cutting back on volume. Stay sharp while giving the body adequate and increased rest as you gear up to go fast on race day. Increasing intensity too much is easy to do and a common cause of failed race performances.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start on May 1 on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. We will be starting at Jennersville YMCA and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the Y. 

All of our group workouts are for Tri-Dawg members only. 

Have a great week! Coach

Newsletter March 9, 2013

Practice

Click here for the practice.

Team Uniforms

Our order went into production.  We expect it to be ready to deliver to everyone by mid-April.

Learn Your Pace

Here is some good info on run pacing and it is something you can work on when we start track workouts.

Recent Swimming Death

This opinion piece from Slowtwitch.com is a result of the recent swimming death at the Escape from Alcatraz triathlon. I strongly encourage you to take advantage of our OWS at Lums Pond.

Facebook

Click here to Like us on Facebook.

Bikeline Sponsorship

Our sponsorship has changed for this year. It will now allow 15% discount on new bikes and 20% discount on accessories and repairs. We can now use these discounts at both Bikeline Newark and Bikeline Wilmington.

Swim Fins

If you have been to my practices you know you need to bring fins with you. If you workout on your own I suggest incorporating them in your workouts. You can look on the team website Practice Archives to get suggestions for their use. Click here to see the type I recommend.

Tri-Dawg Calendar

Click here to check out our calendar on the team website. If you have anything you want to add let me know. Thanks

Functional Training

Click here to find out what it is.

Vasa Trainer

I've talked about this piece of training equipment for swimming before. Think of Vasa for swimming as bike trainer for biking. Here is a video posted by a triathlete coach as to how he uses the trainer. If you hit the lottery or just have money burning a hole in your pocket, this would be a good investment.

Shamrock 5K

This 5K race benefits MS and is on March 16. Click here for more information.

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start in May on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. They will most likely start at Avondale Intermediate School and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the school. 

All of our group workouts are for Tri-Dawg members only. 

Have a great week!

Coach

Newsletter March 3, 2013

Practice

Click here for the practice.

Team Uniforms

Our order went into production last week.  We expect it to be ready to deliver to everyone by mid-April.

Delaware High School Swimming Championships

Congratulations to the following Tri-Dawgs or children of Tri-Dawgs for placing in the top 16.

Brooke Saunders 7th 200   Medley Relay, 8th 200 Free, 6th 500 Free, 6th 400 Free Relay

Erin Turulski   4th 200 Medley Relay, 4th 200 Free, 2nd 500 Free, 5th 400 Free Relay

Alexa Murray   11th 200 Individual Medley, 9th 200 Free Relay

Bryan Pannaccione   1st 200 Medley Relay, 2nd 100 Fly, 1st 100 Back, 2nd 400 Free Relay

Brett Saunders   14th 200 Medley Relay, 6th 200 Individual Medley, 5th 100 Back, 12th 400 Free Relay

Jake Minka   7th 200 Free, 6th 500 Free, 3rd 200 Free Relay

Grant Otto   8th 100 Back

Facebook

Click here to Like us on Facebook.

Do Dover Du

Many of you might have gotten an e-mail about this race from Piranha. Please read my e-mail to the race director below. Unfortunately nothing will change so hopefully we can get a decent showing for this.

Shamrock 5K

This 5K race benefits MS and is on March 16. Click here for more information.

Tri For Our Veterans

Click here for information on this race in Sea Isle City 5/25/13.

Bike Warning

Numerous storm drain covers in Kennett Square-Unionville-Chadds Ford area have been stolen. If you are biking in these areas please be alert.

Race Results

Congratulations to Alison Gengler and Nancy Welch on completing their first half marathons at the Disney Half.

Packing Healthy Lunches

Click here.

Wine Not Linked to Better Running

Click here but I have anecdotal evidence to dispute this.

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start in May on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. They will most likely start at Avondale Intermediate School and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the school. 

All of our group workouts are for Tri-Dawg members only. 

TriBike Transport

If you are going to an out of town race and need transportation for your bike I would highly recommend using them. I've used them before and they make bike transportation a snap. If you think you might be using them anytime this year, let me know and I will see that you get hooked up with a special promo code for Tri-Dawgs members. Click here for their website.

If you would like to be on TBT's triathlon team check this out.

Pain in the Butt

Here is a good video on butt pain from running including the different types and treatment.

TriColumbia Race Schedule

Click here to view their race schedule.

How to Put on a Wetsuit

Here is another video. Guys try to pay attention.

Have a great week!

Coach