Newsletter June 25, 2013

Practice

Click here for the practice.

Results

Rev3 Quassy 70.3

   Sara Santana   8:55:19

Paul Schlosser Tri Sprint

   Mike Lally   1:19:46   4th AG

   Jack Carey   1:28:58

   Kara Hebert   1:30:10   5th AG

   Jim Cox   1:30:39   4th AG

   Sandy Jannetty-Carey   1:35:36

Tri-It Sprint

   Jim Cox   1:10:11   1st AG

Syracuse 70.3

   Mike Welch   4:45:51   34th overall

   Kristy Burnett   6:02:47

   Amanda Pupillo   6:06:26

Philly Tri

   Brandon Dombrowski   2:14:43   3rd AG

   Craig Deputy   2:26:19

Coach's Challenge

How serious am I about winning the Piranha club championship? If we get 40 Tri-Dawgs signed up for Diamond in the Rough July 13 I will come out of retirement and do my first triathlon in over 25 years. And if we get that many I'll do the international distance not the sprint. We have 22 signed up as of today. 18 more to go!

OWS

Here are a few comments that I have gotten with regards to our Wednesday evening swims at Lums Pond. If you've been thinking about doing it and haven't been sure now is the time to try it.

"Had great success on my first open water swim. That first lap was a little freakish not being able to see and worrying about creatures. I am thankful for these swims. Not as scary as I thought it would be. Everyone was extremely friendly." 

"Didn't have a chance to meet you but swim was great. I'm glad I joined."

Fundraiser

Most of you know that Michael Ramone is the owner of Delaware Swim and Fitness Centers which is our primary sponsor. He is also a state representative. He will be hosting his annual crab feast and fundraiser on July 14th  3:00-7:00 PM at our Pike Creek location. Cost is $35 per person and includes all the crabs you can eat, subs, salads, cold beer and beverages. That is a true bargain! Everyone is welcome.

Skin Care

Click here for some good tips.

Coffee and Performance

Click here.

Swimmer Float

This float is a lightweight inflatable device that visibly floats behind a swimmer in open bodies of water. The device is easily pulled along by the swimmer and can hold one’s valuables (e.g., wallet, money, mobile phone, shoes, towel) as well as be used in emergencies as a flotation device. The brightly colored device is also easily visible by lifeguards and boaters and windsurfers on the water. Your stroke will not be impeded by using this. Click here.

Xterra Wetsuit Sale

Not sure if you can apply our team code to this but the price is still good. Click here.

Mentally Rehearse Workouts

Click here to find out why this might be a good idea.

Tanita:

 Body composition scale and they are offering a sweet 15% off deal to Tri-clubs on their BC-549! This scale measures: 

•Weight
•Body Fat %
•Body Water %
•Muscle Mass
•Physique Rating
•Basal Metabolic Rate (BMR)
•Metabolic Age
•Bone Mass
•Visceral Fat Rating
http://www.thecompetitiveedge.com/triclub/

Time Trials

Here is some information about two time trial races in Mullica Hill, NJ.   https://www.bikereg.com/Net/18736     https://www.bikereg.com/Net/18773

Running Compared to Biking

Ever wonder how  biking equates to running? A good guideline is that you must ride about twice the amount of time or three times the mileage running depending on how you track your runs by minutes or miles. Because bikinging is low impact, it takes longer than running does to fatigue your muscles and joints and it's that fatigue that helps build and strengthen your legs. 

Have a great week!

Coach

Newsletter June 17, 2013

Practice

Click here for the practice.

Club Championship

Good news is that we have had a lot of people racing the past two weeks as you can tell from all the results. Bad news is that many were doing races other than those that count towards the club championship. Consequently we have dropped to second place in the standings. That's not good but it looks like it is a two club race with Turks Head the rest of the way. They have 296 and we have 281 points. Click here to check out Piranha's website to see what upcoming races you might be able to do. Popular races you might want to consider are Diamond in the Rough, North East, Top of Delaware and Diamondman. All have sprint options. Hope to see you there.

Coach's Challenge

How serious am I about winning the Piranha club championship? If we get 40 Tri-Dawgs signed up for Diamond in the Rough July 13 I will come out of retirement and do my first triathlon in over 25 years. And if we get that many I'll do the international distance not the sprint. We have nineteen signed up as of today. Twenty-one more to go!

Results

Eagleman 70.3

   Mike Welch   4:26:11  70.3 World Championship slot

   Brian Welch   4:42:12

   Jocelyn Saunders   4:54:35   4th AG

   Brandon Dombrowski   5:05:36

   Grant Otto   5:20:08   1st AG

   Brooke Saunders   5:32:36   1st AG

   Lenny Rogers   5:40:00

   Cindy Johnson   5:43:36

   Marianne Moore   5:53:31

   Patricia Clifford   6:32:23

   Nancy Welch   6:34:37

   Relay of Doreen DiMeglio, Lisa McKelvey and Jamie Donnelly   6:54:13

   Special recognition for Patricia who literally carried an Iraqi war veteran the last two miles when he suffered from heat stroke.

Escape the Cape

   Roseann Salasin   1:42:45

Tri-It Sprint Youth

   Ian Khan   16:02   3rd AG

   Becca Owens   17:37

   Jacob Benson   17:43

   Maggie Benson   18:53   3rd AG

   Aiden Hall 20:49

   Gina Salerni   20:59   3rd AG

   Griffin Santana   21:35

   Kerri Drum   24:20

   Meaghan Drum   25:10

   Owen Santana 33:18

Tri-It Du Sprint

   Vic Suchodolski   56:37   2nd AG

Tri-It Sprint

   Ryan Lowe   51:30

   Josh Benson   51:58

   Ray Jackson   56:28

   Pat Hall   57:38

   Sandy Womer   57:52   3rd AG

   Irene Drum   58:34

   Joanne Mullen   59:19

   Julie Boesen   59:41   3rd AG

   Natalie Moravek   1:02:05

   Nic Price   1:04:07

   Stephanie Davis   1:04:32

   Eric Johnson   1:07:32

   Jessica Smallwood   1:08:55

   Lee Stephenson   1:15:10

   Robert Salerni   1:17:32

   Chiara Gravell   1:24:44

Xterra East Championships

   Josh Loren   2:45:08   1st AG   Maui World Championship Qualifier

   Blair Saunders   2:46:16   2nd AG

   Vince Lafashia   2:58:00 

Richmond 21K Trail Run

   Margaret Lafashia   1:40:59   1st AG 4th overall

   Jen Snyder   1:42:03   2nd AG

NJ Parvin Sprint Tri

   Brian Welch   58:44   5th overall

Dragonfly Heart Tri Sprint

   Aiden Hall 21:08   2nd AG Youth

   Pat Hall   1:09:36

   AJ Panaccione   1:11:39   2nd AG

Paul Schlosser Tri Sprint

   Blair Saunders   1:04:41   1st overall

   Brett Saunders   1:07:23   2nd overall

   Jocelyn Saunders   1:10:38   1st overall

   Grant Otto   1:11:42   1st AG

   Brooke Saunders   1:16:20   3rd overall

   Duncan Outslay   1:16:31   3rd AG

   Josh Boesen   1:17:13   3rd AG

   Jon Cochran   1:20:06   5th AG

   Kristy Burnett   1:21:06   1st AG

   Amanda Pupillo   1:21:34   2nd AG

   Amalija Jurcik   1:22:47   1st AG

   Josh Inkell   1:27:06

   Julie Boesen   1:30:22   2nd AG

   Natalie Moravek   1:31:36   4th AG

   Stephanie Adams   1:32:55

   Alex Murray   1:37:27   2nd AG

  Joanne Hennessy Slawter   2:01:59

   I'm sure I missed others in this race. Send me your results if I did.

Tips for Hot Weather

It seems common sense and we've heard this stuff many times but after watching so many people at Eagleman struggle maybe it's a good time to review these tips.

Nancy's Race Report

Click here for an inspirational journey to Nancy's first IM 70.3. 

Have a great week!

Coach

Newsletter June 7, 2013

I'm sending this out early since I will be away at Eagleman until Tuesday. Good luck to all those doing Tri-It. We have 32 signed up so far including 12 doing the youth tri. Second place Turks Head has 16 so hopefully we can build on our lead. Last count was 13 doing Eagleman 70.3 so good luck to them as well. Weekend results will be in next week's newsletter.

Practice

Click here for the practice.

Results

Reminder that I try to capture as many results as I can but with over 275 on the club it's easy to overlook someone. If you want to be sure your results are posted than please send them to me. 

Escape the Cape Triathlon (This is the one in which you started by jumping off the ferry.)

Sprint:

Vince Lafashia           1:02:05  2nd AG

Chris McGoldrick         1:07:29  4th AG

Michelle Wang           1:25:39

Mike Austin               1:26:02

International:

Marc Oleynick           1:52:31  3rd AG

Paul Randolph           1:53:37

Margaret Amidon       2:02:40 3rd AG

Vic Suchodolski         2:05:50

Gregg Fink                2:11:48

Mike Laverty             2:22:49

Diana Ortiz-Beaudet   2:34:54

Diane Arnold             2:44:51

Peggy Oleynick         2:47:34 

Relay:

Sandy Womer         2:22:05  (21:27 swim) 3rd swim

Training Plans

Click here to find running training plans for every distance from Runners World.

Ironman Lake Placid

I know we have a few doing this race. If you are, please go  to the link below and have  fill out the survey so we can get points towards the Ironman club challenge.

https://www.surveymonkey.com/s/tribluprogram

Core Exercises for Endurance Athletes

Click here.

Drafting

Here is a video practicing drafting techniques in the pool.

Tough Race Conditions

Heavy rain and cold temperatures had changed the Ironman 70.3 Switzerland to a duathlon, but a landslide and a falling tree early on during the bike segment forced organizers to stop the race and abort the event.

70.3 World Championships

Ironman has decided to move the championship venues around which is great. Next year will be in Mont Tremblant which is an awesome venue and the following year will be in Europe. 

Karbon Speed Sale

They are having a sale on race wheels. Click here for details. Not sure if you can combine our discount with the sale but it would be worth asking.

Have a great week!

Coach

Newsletter June 3, 2013

Practice

Click here for the practice.

Results

   Independence Sprint Triathlon

      Blair Saunders   44:23   3rd overall male

      Katie Dickerson   47:42   2nd overall female

      Eric Wolf   53:18

      Bill Hollandsworth   1:05:07

Blair and Katie are also in first place overall in the Piranha series.

We picked up 19 more points which added to our overall lead:

   Tri-Dawgs   227

   Turk's Head   166

   UD   62

   T3   57

   Brick   50

Next Piranha race is Tri-It Tri and Du for adults and children June 9th. We have 30 signed up for that so far.

   Escape the Cape (see race report below)

      I have not been able to find any official results yet but I do know the following:

      Sprint

         Vince Lafashia   2nd AG

         Chris McGoldrick   3rd AG

      International

         Marc Oleynick   3rd AG

         Margaret Lafashia   2nd AG

      Relay

         Sandy Womer   3rd AG

Eagleman

We have a good group going down to Cambridge MD for this challenging 70.3 this coming weekend. If you are going down, look for our tents. No major tailgating but if you like bring some light snacks and drinks.

Fundraiser

Most of you know that Michael Ramone is the owner of Delaware Swim and Fitness Centers which is our primary sponsor. He is also a state representative. He will be hosting his annual crab feast and fundraiser on July 14th  3:00-7:00 PM at our Pike Creek location. Cost is $35 per person and includes all the crabs you can eat, subs, salads, cold beer and beverages. That is a true bargain! Everyone is welcome.

How to Break a Plateau

Click here.

Introducing Children to Triathlons

I'm getting more and more requests for information regarding children and triathlons. Here is an article that might help.

Kinesio Taping

If you know anybody that is interested in getting kinesio taping done. I will be available @ 650 Plaza Dr. Newark DE 19702. (Chiropractic Office) No appointment needed. It will cost just $20.00 for the tape and application. That's a 90% discount for what we normally charge our patients.
Yours in fitness,
Nicholas B. Price C.P.T
520-818-8151
Email: In-homepersonaltraining@live.com

Racing Too Much?

Here are five signs that you should be on the alert for.

Swim Kick Exercise

Here is an exercise that will help strengthen your legs for the freestyle kick in swimming.

Drinking and Training

No not at the same time! Click here to see what the experts say. I seem to run best on pinot grigio.

From Andy McCollough

Just wondering if anyone knows of any jobs out there that are hiring in the field of childcare or business.  I have been an Education Director at the Boys and Girls Club since 2011, and before that I was the Childcare Coordinator at the Western Family YMCA for 6 years.  My email address is amccullough31@gmail.com.  Thanks everyone! 

Bike Blue Book

Ever wonder what you bike is worth or if you are getting a good deal on a used bike. Now you can go to http://www.bicyclebluebook.com/ to find the value of a bike.

Book Offer

I am David Pearce - a member of the Maidstone Harriers Tri Club and have just written a book called "350 Triathlon Questions and Answers" in response to all of our new members questions. Could you please let all your members now about the book and that it is available for just $9.95 as an e-book from my website www.triathlon-questions.com. Anyone who orders will also receive a  massive discount code for a AlertID (www.alertid.us) which I believe is essential to wear when training in case of medical emergency.

All 350 questions are listed on www.triathlon-questions.com to ensure that your members know their question will be addressed.

The book contains the following sections and (where applicable) edited by an expert in their field:-

General Questions

Swimming

Cycling

Running

Transition

Injury

Nutrition

Fitness

Female

Paratriathlon

OWS

I finally made it to the Wednesday night swim at Lums Pond. I had a great time and it's well organized. Water temperature was borderline wetsuit. I wore a sleeveless wetsuit and was comfortable. I highly recommend giving this a try. Details are on our website. Don't forget to wear a bright swim cap and sign in and out.

Escape the Cape Race Report

From Diane:

What a difference a week makes!  Memorial day weekend in Cape May was stormy with strong wind and seas rough enough in the Delaware Bay to cancel ferry service.  One week later

, 

the sun was out and the water had warmed from 57 degrees to 68. A good day for a race

  

!

This was the inaugural Escape the Cape. Security post-Boston was insanely tight but actually didn't slow things down at all. The body marking was during packet pick up on Saturday, which meant that some of the marking didn't even make it to the starting line, but who among us is ever still completely marked after the swim anyway? That was a good move that made race morning much easier.

Once we were all aboard the Cape May-Lewes ferry,  athletes lined every deck, waving at spectators waving back 

along the jetty as we pulled out, headed for the sprint swim start, 400 yards from shore.  So far so good.  Tri-Dawgs met up with other friends unexpectedly on the ride out, which was really fun. 

The ferry began drifting as the first wave or two of the sprinters hit the water, and had to be repositioned twice before all sprinters finally began their race.  As a result, we saw the first sprinters start their run along the beach before the last sprinters began their swim

!!

 Not ideal.  They'll need to fix that for next year. 

Mags and Peggy and I were slated for the last wave of the international distance and at first thought it would be cool to be the last off the boat, but we gave up on that after being aboard the ferry almost an hour after our scheduled leap into the bay. The race organizers were ready to have us all off, too, so -

- 

as with the last waves of the sprint

  

-

  - 

we were all permitted to line up to jump off whenever we were ready.

The 10 ft jump was not all that bad, and frankly, everyone was just dying to get started and so nerves really weren't the issue.  And on

c

e in the water, the temperature wasn't the issue, but the current and chop was!  From the boat deck it seemed pretty clear which wa

  y

 to go and what to do. Once in the water, though

,

 it was all pretty disorienting.  Paul told

  us

 to just swim to the beach and the current pushing us out in the opposite direction would keep us from getting to the beach before reaching the

spot designated as

   swim exit. Good advice, but

 I still got pulled out too far.  Not wanting to get run over by better swimmers, I had waited longer than the other Tri-Dawgs to jump in and swim, but I really didn't need to worry about that too much, since I was so off-course.  ha ha.  Typical for me.

The bike was actually a pretty easy out-and-back (two loops for the International distance) with a little lollipop for a turnaround and another before the finish

   .  It was breezy, but for all the head winds there was a corresponding tail wind and the cross winds weren't too bad. The bike course went away from the beach, over the canal, and down the road toward Higbee Beach, where we could have enjoyed views of nude-beach sunbathers, but, alas, the turn around was before Higbee.

The run along the beach was, well.  Hmmn... I guess "awful" would be too strong a word? But really,  when you consider that Sand+Water=Cement, we were pretty much running in cement booties for the entire run, since the beginning of the run (and at the turn around for the International distance) was through deep, soft sand followed by tide pools. Between the two beach treks, the International distance runners ran down Beach Drive, right up to Margaret's street!  So cool to see Mags' house as we ran down the beach toward the turnaround -- the same beach we had been relaxing on the day before! 

I guess race organizers thought running on the beach would be a nice touch for the character of the race, but I think everyone would agree that it would be much better to fill out the distance of the run down Beach Drive -- an asphalt road with beach & ocean views -- with a detour (instead of the beach) through the shaded neighborhood.

  

Race support was awesome, the volunteers and spectators so supportive.  For the most part, it was a very fun, well done race.  For next year, they just gotta work on the swim start and the run course!  My suggestion for next year is, look at the run course, and if it is still partially on the beach, choose the sprint distance!

  

Milestones

My third granddaughter was born Friday. Quinn Harper Moore weighed in at 7.0 pounds and 20.5 inches. 

Have a great week!

Coach     

Newsletter May 26, 2013

Practice

Click here for the practice.

Results

   Escape from Ft. Delaware Sprint

      Nikki Rossi 1:04:43   2nd AG

   Columbia Olympic

      

      Brandon Dombrowski   2:17:19

      Bryan Mora 2:28.54 3rd AG

      Kevin Hicks   2:49:53

      Barb Casper   3:15:28

No Track Workout Monday 5/27

Dealing with Competitive Pressure

Click here.

Should You Eat Before a Workout?

Click here.

Have a safe and fun holiday.

Coach