Newsletter October 28, 2013

Practice
Click here for the practice.

Piranha Awards

Top Ten Clubs (Entries, Points) Out of about 210 clubs

DSFC Tri-Dawgs   331   932

Turk's Head Racing   136   620

UD Triathlon Club   77   251

Wooden Wheels   95   241

Team Bricks   86   210

Bike Line Tri Club   87   193

Pittsburg Triathlon Club   96   159

Mid-Maryland Tri Club   87   157

Poolesville Triathlete Consortium   43   146

Dave's Road Bikes   60   143

Top  Age Groupers

Blair Saunders   1st Overall

Mike Welch   5th Overall

Brett Saunders   1st 0-19

Josh Boesen   2nd 30-34

Brooke Saunders   1st 0-19

Kristy Burnett   1st 25-29

Amanda Pupillo   2nd 25-29

Nancy Welch   3rd   25-29

Katie Dickerson   1st 30-34

Margaret Lafashia   1st 40-44

Jocelyn Saunders   1st 45-49

Marianne Moore   2nd 55-59

Joanne Mullen   1st Athena

Tinna Otero   2nd Athena

Results

Cape Henlopen Triathlon

Blair Saunders   40:15   1st AG

Vince Lafashia   41:11   1st AG

Brett Saunders   42:35   2nd AG

Jocelyn Saunders   42:45   3rd Overall

Jake Minka   44:14   3rd AG

Stephen Hamilton   45:47

Brooke Saunders   46:08   1st AG

Craig Deputy   46:15   

Grant Otto   49:17

Nicholas Price   50:13

Alexa Murray   55:47

Diane Arnold   55:58   3rd AG

Cheryl Williams   56:54   3rd AG

Joanne Mullen   56:56   1st Athena

Brian Drysdale   57:42  

Sandra Van Wormer   57:58   3rd AG

Heather Drysdale   1:02:43   

Roseann Salasin   1:04:07

Jane Schindewolf   1:04:49

Michelle Wang   1:05:21

Tinna Otero   1:06:11

Cape Henlopen Duathlon

Josh Boesen   42:06   3rd Overall

Catherine Thompson   59:01   3rd AG

USAT Duathlon Nationals Sprint

Josh Boesen   55:06

Julie Boesen   1:01:52

Both qualified for Worlds next spring in Spain!

Xterra World Championships

Josh Loren   3:25:49

Blair Saunders   3:26:48

Vince Lafashia   3:54:06

Marine Corp Marathon

Andrew Brett   3:35:47

Amy Brett   4:14:44

Pat Hall   4:56:01

First Annual Club Party

Our first annual club party will be Saturday November 2 at 6:00 at the DSFC Pike Creek location. The address is 4905 Mermaid Boulevard 19808. Come out and celebrate our club championship! You will also have an opportunity to order uniforms that night. And Lenny Rogers will be putting together one of his renown slide shows of the team throughout the year. Please send him pics to include at lenny_rogers@hotmail.com. 

We hope everyone will be able to come out and celebrate a very fun and successful season! We've grown so much this year, and it will be a great chance to meet some of your teammates that you didn't even know you had! The signup page is the same as every tailgate. Pick a food category and pencil in a description of what you'd like to bring. .  BUT this time, you'll see uniform sizes listed, too.  Here's the deal ...  If you have a uniform and you are willing to let others try it on for size, choose the size from the list, and pencil-in a description.  Diane's is there first, so you can see what's happening.  If you don't already have a uniform, this is your chance to come and try one on.  Thinking about getting a tri-suit? Bring your checkbook and we can get the order done that night! It is also BYOB. Click here for the sign-up page. 

Bike Weight and the Myth of Fast Bikes

Click here for an interesting article on the folly of spending thousands of dollars on a lighter bike thinking it will make you significantly faster.

  

CR Half Marathon Survey

Duncan Outslay has asked the club to take a survey to help improve the Caesar Rodney Half Marathon. The survey takes less than 5 minutes.

 http://www.surveymonkey.com/s/L2JTS52

Milestones

Congratulations to Josh and Jen Loren on their wedding in Maui while Josh was there for the Xterra World Championships!

Track Practices

This past Monday was the  last night we’ll be at McKean.  We have reserved the track at the University of Delaware on Tuesday nights with lights on from 5:45pm until 7:15pm.  That goes into December.

How to Jump from Sprint to Olympic Distance Tri's

Click here.

Injury Prevention Checklist

Click here.

Xterra Wetsuit Sale

XTERRA Wetsuits is finally discounting the fastest, most buoyant wetsuit in existence, the Vendetta Sleeveless. Regularly $500, the Vendetta Sleeveless price has been cut in half and will be available for the all-time low price of $249 for a very limited time.

In addition, we will be selling the Velocity-M Speedsuit at a discounted price of $129 (regularly $350). If you haven't already heard, the Velocity-M Speedsuit had the fastest swim time at the Kona World Championships in both 2012 and 2013.

This promotion will be sent out to our internal database tomorrow morning, however, I wanted to give your members a jump start on the discount to ensure they get first dibs before we sell out.

Please share this at your soonest convenience.

Sale Ends October 29th, 2013!

From CoreRecoverySuit

As a fellow triathlete, we want to introduce you to a brand new product that we believe will greatly improve your training ability.  We at CoreRecoverySuit have had the advantage of this new product for a few months now and our team has seen some dramatic results. The CoreRecoverySuit is a unisex clothing line that can be frozen or warmed up to decrease inflammation, limit muscle breakdown, loosen tight muscles and lower your core temperature, all while allowing you to be fully mobile. We want to spread the word to all triathletes so they can continue pushing their bodies to the limit, taking the sport to a new level.  As such, we want to provide you and your team members with an introductory offer of 15% off our entire CoreRecoverySuit line.  This offer is good for all orders placed within the next 45 days.  Please feel free to provide the coupon code: int15 to your active team members. You can find our products online at www.CoreRecoverySuit.com.  We are also on Facebook.  If you spread the word to your team members to like us on Facebook, we will be sure to provide further discounts and advantages to all of your members.   

Like The Tri-Dawgs On Facebook

Click here.

Have a great week!

Coach

Newsletter October 7, 2013

Practice
Click here for the practice.

Club Championships

With close to a 300 point lead I think it is safe to say that we have Piranha's club championship wrapped up. After four years of second place finishes it's nice to be #1 out of around 200 clubs that were entered. They will award the championship at the Cape Henlopen Triathlon and Duathlon on October 13. Please make sure that if you go that you and your family stick around for a team photo. So far we have 27 signed up. You can register here.

Results

Xterra ASP Off Road Triathlon  Salamanca, NY

   Josh Loren   1:54:14   1st overall

HalfFull Olympic Triathlon

   Jocelyn Wong   2:40:14   1st AG

Save the Date

Our first annual club party will be Saturday November 2 at 6:00 at the DSFC Pike Creek location. More details to follow. You will also have an opportunity to order uniforms that night. Lenny Rogers will be putting together a slide show of the team throughout the year. Please send him pics to include at lenny_rogers@hotmail.com. 

From Diane:

The first annual club party is coming up on November 2nd. We hope everyone will be able to come out and celebrate a very fun and successful season! We've grown so much this year, and it will be a great chance to meet some of your teammates that you didn't even know you had!The signup page is the same as every tailgate. Pick a food category and pencil in a description of what you'd like to bring.  BUT this time, you'll see uniform sizes listed, too.  Here's the deal ...  If you have a uniform and you are willing to let others try it on for size, choose the size from the list, and pencil-in a description.  Diane's is there first, so you can see what's happening.  If you don't already have a uniform, this is your chance to come and try one on.  Thinking about getting a tri-suit? Bring your checkbook and we can get the order done that night!  Click here for the sign-up page.

How to Deal With Pre-Race Anxiety

Click here.

Run v. Bike for Weight Loss

At least as triathletes we are doing both. Click here.

How Massage Heals Sore Muscles

Wouldn't it be great to be able to afford a massage after every workout. Click here. Don't forget one of our sponsors is Therapeutic Massage and Wellness. 

Training Tips From John Hughes of Spin 90 - Top 5 Upgrades for More Speed

 In last month's newsletter we shared easy ways to improve your speed and race times by a good bike fit and learning how to use the bike more efficiently. This month let's talk about the top 5 gear upgrades for faster bike times.

 1.    An aero helmet helps reduce the wind drag over your body, saving energy and hopefully adding more speed.  Do not expect to see a huge jump in your average speed, but this is the most cost effective upgrade.

 2.    A good set of aero wheels can impact your average speed measurably.  Do your homework before buying, though. All aero wheels will make you faster than traditional wheels, but some are a little faster than others -  more importantly, they need to hold up. You can spend a ton on cheap wheels or you can invest a little more, and have a set of wheels that will last a long time.

3.    Good tires will not only give you better traction, but can also help prevent flats. Everyone has an opinion about tires, so you may need to try a few manufacturers. Don't get caught up in tire debates. It's a preference, not a political party.

4.    Pick your gearing wisely. Don't settle for the gears that came on the bike if you find yourself always looking for easier or harder gears.  Gear ratios can be changed and should be. Use easier gears for hilly courses, harder gears for flats, or find an average gearing for both, if you don't want to deal with it.

5.    This is a basic tip, but one worth noting. Use clip less pedals (without cages)!  For newer riders you will find you get more power and get up the hills easier.  You may fall. We all have, but the good news is if you do, chances are you won't be going fast because falling always seems to happen at a stop sign.

Newsletter

I will be on vacation next week so there will be no newsletter the next two weeks. Kathy Minka will be running the Saturday swim practices during that time.

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