Practice
Click here for the practice.
How to Time Workouts for Best Performance
Click here.
NJ Devilman
Our first team race is only 1 week away. We already have 38 signed up for the race! There is a sprint and a half-lite race so something for everyone. Click here to register for the race. Click here to sign up for the tailgating. And don't forget to bring insect repellent. We should be in first place after this race.
Cold Water Swimming
Given past history and the recent weather expect the water at Devilman to be cold. Even very cold. Here are some cold water swimming tips. In the past they have not allowed swimming warm ups but Neil tells me they will allow warm ups this year. Make sure you take advantage of this. The most important thing is to get your breathing under control. Get your face in the water and practice blowing bubbles fully exhaling and inhaling. At the start of the swim if you have to, swim breaststroke until you feel comfortable. There is no shame in grabbing a kayak or paddle board for a minute to compose yourself. It's legal and might be the difference in finishing and not finishing the swim. Get in the back of the pack if you feel uncomfortable and focus on your breathing.
Tips for a Stress Free Race Day
Click here.
Post Run Stretches
Click here.
Understanding Drafting Rules
Click here.
Novice Triathletes
Here is some solid advice on equipment and training for the beginning triathlete.
Open Water Swims Start Wednesday
Well its that time of year to begin our open water swims at Lums Pond. The swims start Wednesday the 1st of May between 6 pm and 7 pm and run every Wednesday through August. We have a few rules stated below that we must follow. Hope to see some or all of you out there.
Directions: Enter thru the main gate at Lums Pond and follow to AREA 1. http://www.destateparks.com/park/lums-pond/directions/index.asp
Directions: Enter thru the main gate at Lums Pond and follow to AREA 1. http://www.destateparks.com/park/lums-pond/directions/index.asp
Rules for Open Water Swim (OWS)
(This is to ensure we keep our permit as well as ensure the safety of our team members and friends in the water)
Must Be a Member of the Tri-Dawgs or a Guest of a Tri-Dawg.
WEDNESDAY OPEN WATER SWIMS ARE OPEN TO ALL TRI-DAWGS PROVIDED THE MEMBER REGISTERS AS A "DELAWARE SWIM AND FITNESS TRI DAWG" FOR ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013.
The OWS is NOT open to members of other teams, while we are a supportive group, this is a Tri-Dawg ONLYsponsored event
TRI DAWGS ARE ABLE TO BRING GUESTS AS LONG AS THE GUEST AGREES TO REGISTER AS A "DELAWARE SWIM AND FITNESS TRI DAWG" DURING ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013. Please introduce your guest to Vince LaFashia or Margaret LaFashia (or the assigned Tri-Dawg leading the swim that particular evening) so we are aware that there is someone new in attendance. If you bring a guest, you are responsible for your guest and should swim with them.
Must Sign-In & MORE importantly, you Must Sign-Out
You cannot enter the water until you have signed in (a notebook will be present when you arrive). ALSO Please do not leave for your car until you sign out. This is also your signature letting us know that you are swimming with the understanding that you are "swimming at your own risk".
Must wear a BRIGHT colored swim cap
Dark Blue and Black swim caps are NOT considered bright. This is so the kayakers can see you. If you do not have a swim-cap or forgot one, please try and borrow from a teammate. You cannot swim without a swim cap.
Please do not enter the water before 6:00pm and you Must be out of the water by 7:00pm
No swimming without kayakers in the water. If you are half way thru a lap and you see the kayakers pulling the buoys, you turn around with them. NO exception.
Please keep the buoys to your left (so counter clockwise circle swimming)
This is to help collisions in the water from happening. You do not need to swim to the furthest buoy to turn around, however you must stay between the first and last buoy, you can turn around whenever you like, just do it with caution and keep the buoys to your left.
Please Swim with Caution
The people in the kayaks are NOT lifeguards. NOTE: You are swimming at your own risk. They will assist if you need it but you should be able to swim. If you see a fellow teammate struggling, you STOP and ASSIST and yell to a kayaker.
TRI DAWGS ARE ABLE TO BRING GUESTS AS LONG AS THE GUEST AGREES TO REGISTER AS A "DELAWARE SWIM AND FITNESS TRI DAWG" DURING ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013. Please introduce your guest to Vince LaFashia or Margaret LaFashia (or the assigned Tri-Dawg leading the swim that particular evening) so we are aware that there is someone new in attendance. If you bring a guest, you are responsible for your guest and should swim with them.
Must Sign-In & MORE importantly, you Must Sign-Out
You cannot enter the water until you have signed in (a notebook will be present when you arrive). ALSO Please do not leave for your car until you sign out. This is also your signature letting us know that you are swimming with the understanding that you are "swimming at your own risk".
Must wear a BRIGHT colored swim cap
Dark Blue and Black swim caps are NOT considered bright. This is so the kayakers can see you. If you do not have a swim-cap or forgot one, please try and borrow from a teammate. You cannot swim without a swim cap.
Please do not enter the water before 6:00pm and you Must be out of the water by 7:00pm
No swimming without kayakers in the water. If you are half way thru a lap and you see the kayakers pulling the buoys, you turn around with them. NO exception.
Please keep the buoys to your left (so counter clockwise circle swimming)
This is to help collisions in the water from happening. You do not need to swim to the furthest buoy to turn around, however you must stay between the first and last buoy, you can turn around whenever you like, just do it with caution and keep the buoys to your left.
Please Swim with Caution
The people in the kayaks are NOT lifeguards. NOTE: You are swimming at your own risk. They will assist if you need it but you should be able to swim. If you see a fellow teammate struggling, you STOP and ASSIST and yell to a kayaker.
We usually have two to three kayakers in the water. Sometimes we are in need of kayakers. If you would like to be a kayaker / have a kayak. please contact Vince LaFashia (newacls@yahoo.com or 302-383-0060) and let him know so he can plan accordingly on nights we may need your help.
And finally… HAVE FUN Sincerely, Your Tri-Dawg Family!
Have a great week!
Coach
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