Newsletter September 9, 2013

Practice

Click here for the practice.

Results

Ironman 70.3 World Championships

   Mike Welch   4:42:14

Nations Triathlon

   Gail Wynn   3:27:17

Diamondman Half Iron Tri

   Dave Anshen   5:23:40   3rd AG

   Marianne Moore   5:27:03   2nd Overall

   Julian Randolph   5:52:23   2nd AG

   Brian Drysdale   6:26:16   

   Glenn Moore   6:36:16   1st AG

   Barb Casper   7:04:38   

   Josh Maybury   7:10:30

   Patty Webster   7:39:43

Diamondman Sprint Tri

   Blair Saunders   1:24:48   5th overall

   Duncan Outslay   1:35:52

   Allan Cox   1:49:37

   Pat Hall   1:49:49

   Bill Hollandsworth   1:50:45

   Nic Price   1:51:14   3rd AG

   Irene Drum   1:54:13

   Anelika Eichler   1:55:04   1st AG

   Joanne Mullen   1:57:19   1st Athena

   Theresa Carpenter   2:21:13

   Becki McCullough   2:21:57

Diamondman Sprint Du

   Josh Boesen   1:34:15   1st AG

Diamondman Youth Tri

   Jacob Benson   17:39

   Maggie Benson   17:59   3rd AG

   Kerri Drum   24:25

Diamondman Youth Du

   Aiden Hall 17:17   1st AG

We picked up 68 points at the Diamondman races and now have a commanding lead of 308 points in the Club Championship with three races left. Next up is Marshman this coming Sunday, then Bethany and Cape Henlopen Tri's to wrap up the season.

Tri-Dawgs Party

Save November 2 6:00 PM for our first annual Dawg party. More details to come

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Proper Head Position in Swimming

Click here for two good videos on maintaining proper head position and the effects of too high of a head position.

Classic Signs of Overtraining

Click here.

New TBT Program

Click here to see TriBike Transports new pack and ship bike program.

Ironman Club Championship

This is a new program this year. Many of you have taken the time to register as a Tri-Dawg at IM events. Right now we are 38 in the country. I think that is pretty awesome. If you are doing any 70.3 or IM events please look for the club table at registration.

Strength Training for Swimming

I asked Eric Wolf, who is a personal trainer, to put together a top ten list of strength training exercises for swimming. Not only did he give me a list but he has included YouTube links so you can see how to perform the exercises correctly. By the way, if you are looking for a personal trainer, I highly recommend Eric. 

Core: 

1. Elbow Planks -
         http://www.youtube.com/watch?v=MHQmRINu4jU&sns=em
2. Supermans -
         http://www.youtube.com/watch?v=z6PJMT2y8GQ&sns=em
3. Flutter Kicks (hip flexors) -
         http://www.youtube.com/watch?v=NtBCEuzzMeA&sns=em
4. Standing Cable Trunk Twists -
         http://www.youtube.com/watch?v=ROZy7jawHf4&sns=em
5. V-Ups -
         http://www.youtube.com/watch?v=iP2fjvG0g3w&sns=em

Shoulders:
6. Rotating Dumbbell Shoulder Presses - 
         http://www.youtube.com/watchv=rQx__n3ahjQ&sns=em
7. Dumbbell Rotator Cuff (external) -
         http://www.youtube.com/watch?v=9VGI8grVweQ&sns=em
8. Dumbbell Rotator Cuff (internal) -
         http://www.youtube.com/watch?v=E24qcH_RPMA&sns=em

Back:
8. Straight-Arm Cable Pushdowns (forward lean)-
         http://www.youtube.com/watch?v=up4V94R5KNE&sns=em
9. Cable Reverse Flys (shoulders)
         http://www.youtube.com/watch?v=gI73FdSRQ_s&sns=em
10. Seated Cable Rows -
         http://www.youtube.com/watch?v=MX-a1VpzxZs&sns=em

How To Bounce Back From a Bad Workout

Click here.

Have a great week!

Coach