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Sunday, December 29, 2013

Newsletter December 29, 2013

Practice
Click here for the practice.

Resolution Classic 5K
We are over 160 pre-registered entries as of Sunday morning. Thanks to all those who helped get the word out. We still need about 40 more runners to break even and then every entry fee after that goes to the Tri-Dawgs. I either need your participation and/or I need you to continue to help get the word out. If you are on Facebook, please post the link. If you belong to another club or fitness center ask them to help promote the race.  We have over 300 members in the club and you all benefit one way or another by being on the club so PLEASE help spread the word.

The date will be Wednesday January 1, 2014 at 10:00 AM. 

We will do some tailgating in the gym after the race. Here is a link to sign up to bring something.

I need volunteers for out on the course. Contact Tricia Reilly at triciareilly322@gmail.com if you can help.

Race day registration starts at 9:00 AM and is $25.00.

I will run a swim practice that morning 7:00-8:15 and there will be a spinning class 8:30-9:30 so you can start the new year with a sprint tri.

Delaware Swim and Fitness Center
DSFC is introducing their newest and lowest pricing plans starting as low as $19.99 per month. They are also offering $100.00 off if you join before January 20th. You can find more information about the fitness centers and the pricing plans and sign up online atwww.delswimfit.com. If you are already a member and want to switch to the new pricing, you can do that.

Boston Marathon
Brian Welch just missed qualifying for the 2014 Boston Marathon by less than a minute but was able to secure a charity spot.  Brian could really use your help to raise money for Team CT Challenge, which empowers cancer survivors through exercise and rehab opportunities.  To make a contribution that can be used as a tax deduction for 2013, remember to donate before the end of the year.   Thank you.

How to Carbo Load
Click here.

Inside the Mind of a Marathoner (or IM)
Click here.

Training Tips
As you plan your training for 2014 here are a few important things to keep in mind.

How to Stretch Your Entry Fees
Click here.

From Delmo Sports
I would love to have the Tri DAWGS representing at at least 1 event along the Southern Jersey Shore. Below is a synopsis of what we do:

Escape the Cape Triathlion, Aqaubike & Kid's Race: June 8th, 2014.
This event has become the must do race for many athletes. In only a few days almost 800 triathletes signed up and we fully expecting to sell out at 1500 well in advance this year. Check out this video of last year's event: 
http://youtu.be/wz1YFZr6rOM 

Challenge Atlantic City, June 29, 2914:
What can I say...the Challenge Family has entrusted myself and Robert Vigorito (Eagleman, Columbia Triathlon, IronGirl) with bringing the first ever event to the US market. This is a huge deal and I can GUARANTEE you this event will surpass expectations of what "full" distance racing should be. The biggest benefits of investing in our event is the TLC you will receive...awesome swag (can you say massive finisher medal?), relays, friends and family finish line, and we will be introducing an aquabike in the next week or two that we believe will appeal to all of our IM brothers and sisters because this is the ONLY full distance Aquabike in our region and placed perfectly for a tapering IM athlete. Check out our Challenge AC video here:
www.challengeatlanticcity.com

Tri the Wildwoods: Triathlon, Aquabike, 5k and Kid's Race August 16, 2014:
We're 11 years running and this race is only getting better. Ocean Swim, Closed Bike course going out over the NW/SH causeway and back, and a beach and boardwalk run. As with every DelMo event, awesome prize giveaways, ridiculous breakfast buffet, and there is FREE beer after the event at the North End American Grill...which is always a treat. There are great perks to this event: each triathlete and kids race competitor receives a 2 day all access morey's piers pass to the piers and water parks...that's a $100 value. Also, with every DelMo event there is complimentary event photography. Check it out at 
www.delmophoto.com.

Atlantic City International Triathlon, Aquabike & Kid's Race: Sept 14, 2014.
This event has become really, really special for us here in Southern New Jersey. No other venue like in the region. Awesome venue in Bader Field, always incredible swim conditions in the back bay, a bike course that is unique, and a blazing fast run on the AC Boardwalk. The absolute highlight of the weekend is the paratriathlon... Incredibly humbling and amazing to watch these athletes start the morning. If you go on our FB page you will see the response from athletes. You really, really have to do this thing one time. We're expanding our reach in 2014 by adding a kids race that will be entirely on Bader Field as well as adding a paddle-board race on Saturday afternoon in the back bay. As we have the last three years, we will be operating in conjunction with the AC Seafood festival that weekend which gives the event a feel like no other around. Check out our video recap of the event: 
http://bcove.me/2a82is03

The events (not including Challenge) are all part of the DelMoSports Championship Series. You can find more details about this any of our websites. At the end of the day, we think we're going in the right direction here in South Jersey. Anything you can do to help us spread the word about love for the sport is helpful.
Stephen Del Monte

Have a safe and Happy New Year!
Coach  



Monday, December 23, 2013

Newsletter December 23, 2013

Practice
Click here for the practice.

Resolution Classic 5K
We are up to 92 entries as of Monday morning. This race benefits us but if I don't get 200 runners we lose money. I either need your participation and/or I need you to help get the word out. If you are on Facebook, please post the link. If you belong to another club or fitness center ask them to help promote the race.  We have over 300 members in the club and you all benefit one way or another by being on the club so PLEASE help spread the word.

The date will be Wednesday January 1, 2014 at 10:00 AM. 

We will do some tailgating in the gym after the race. Here is a link to sign up to bring something.

I need volunteers for out on the course. Contact Tricia Reilly at triciareilly322@gmail.com if you can help.

Click here to register for the race by December 27.  Race day registration starts at 9:00 AM.

I will run a swim practice that morning 7:00-8:15 and there may be a spinning class 8:30-9:30 so you can start the new year with a sprint tri.

Delaware Swim and Fitness Center
DSFC is introducing their newest and lowest pricing plans starting as low as $19.99 per month. They are also offering $100.00 off if you join before January 20th. You can find more information about the fitness centers and the pricing plans and sign up online atwww.delswimfit.com. If you are already a member and want to switch to the new pricing, you can do that.

Tips for Running on Ice and Snow
Take a look at this video to see how you can adapt an old pair of running shoes to make it safer to run on slick surfaces in the winter.

U. S. Masters Swimming
Click here for their page on swimming for triathletes. Some good stuff.

Trigger Point
Trigger Point has amazing stuff and this is a really great Club Program discount -25% OFF through December 17th. Please forward to your team. www.tptherapy.com/shop-online.  The coupon code is TRICLUBHOLIDAY.

Clipless Pedals
So maybe you got your first set of clipless pedals and shoes for Christmas. Here are some tips to avoid the embarrassment we have all had.

Devilman and Club Challenge
Please be sure to put this race on your calendar for 2014. See information below from Neil Semmel, the race director.

I believe we’ll be good to add the DU for NJD for both distances.  In both of these due to logistics and layout of the land, they will start with a 2 mile run followed by remaining distances being the same. 
New Jersey Devilman Half Lite 50 DUATHLON = 2 mile run, 40.3 mile bike, 8.8 mile run.
New Jersey Devilman Sprint (technically is considered international distance) = 2 mile run, 20.5 mile bike, 4 mile run. 
I’m considering offering $1,000 cash as kick off to the Club Challenge at NJD to top 3 clubs broken down as follows:  $500 for first, $300 for second, $200 for third. 

In the meantime, we could use some sponsors if anyone can recommend anyone for this “kick off concept” as we’ll be paying out more cash and will probably create some trophies and/or banners that shows “winner, etc.”.  Please feel  free to recommend someone or put me in touch – if you don’t mind.
Neil

Merry Christmas!
Coach

Monday, December 16, 2013

Newsletter December 16, 2013

Resolution Classic 5K
A lot of Dawgs helped get the word out last week. Please continue to help with this as we only have two weeks left.  This race benefits us but if I don't get 200 runners we lose money. As of today we have 60 pre-registered. I either need your participation and/or I need you to help get the word out. If you are on Facebook, please post the link. If you belong to another club or fitness center ask them to help promote the race.  We have over 300 members in the club and you all benefit one way or another by being on the club so PLEASE help spread the word.

The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. 

I need volunteers for out on the course. Contact Tricia Reilly at triciareilly322@gmail.com if you can help.

I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family.

Click here to register for the race.

I will run a swim practice that morning 7:00-8:30 and there may be a spinning class 8:30-9:30 so you can start the new year with a sprint tri.

We will do some tailgating in the gym after the race. Here is a link to sign up to bring something.

Fitness Center Pricing Changes
We are changing our pricing structure for 2014. If you are currently a member of Delaware Swim and Fitness and the new rates are cheaper, than you can make the change. If you are thinking about joining, check out our new rates at www.delswimfit.com. We are waiving the $100.00 sign up fee at least until the first of the year.

Practice
Click here for the practice.

Bike Handling Skills
Click here to compare your bike skills with others. Pretty amazing video.

Team Uniform
We are off to a slow start with the ordering. If you are going to place an order, do so now. Checks must be received by January 11. Click here for ordering details.

Track Workouts
The day and location have been changed to University of Delaware track on Tuesdays at 6:00 PM. They will run through the winter weather permitting. There will be no practices 12/24 and 12/31. The track is located behind the UD football stadium. 

Benefits of Treadmill Running
I'm a big believer in the benefits of running on a treadmill. Click here to see what others say.

Why Join a Triathlon Club
Click here but you already knew this by being a member of the Tri-Dawgs.

Developing an Annual Training Plan
Now is the time to get started on your race schedule and training plan for 2014. Click here for doing this.

Have a great week!
Coach

Monday, December 9, 2013

Newsletter December 8, 2014

Resolution Classic 5K
OK, Dawgs! Here is what I need. This race benefits us but if I don't get 200 runners we lose money. I either need your participation and/or I need you to help get the word out. If you are on Facebook, please post the link. If you belong to another club or fitness center ask them to help promote the race. A flyer is attached that you can use. We have over 300 members in the club and you all benefit one way or another by being on the club so PLEASE help spread the word.

The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. (If there is enough interest we could have a swim practice before the race.)

I need volunteers for out on the course. Contact Tricia Reilly at triciareilly322@gmail.com if you can help.

I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family.

Click here to register for the race.

Practice
Click here for the practice.

Results
Rehoboth Beach Marathon
   Nancy Welch   4:04:48
   Howard Keener   4:06:13 (25th marathon)
   Patricia Clifford   4:47:31
   Tinna Otero   5:22:12

Milestones
Congratulations to Mike Welch who is now on the Zoot racing team.

Finishing Line Etiquette
Click here. I think rule #2 doesn't apply if you are finishing an IM as long as you don't rain on another finisher's parade.

Online Dating Tips for Triathletes
Click here for a little humor.

Rise and Swim
Click here for a motivational video to get you going on those cold early mornings.

Columbia Triathlon
Click here for registration information about this very popular Olympic distance tri.

Ironman 70.3 Princeton
Please read below. If you are interested in early entry by Monday evening.

Hi Everyone!

So by now you have heard that we are opening a new IRONMAN 70.3 in your “hood” !

IRONMAN 70.3 Princeton will take place on Sunday, September 21, 2014. General on-line registration for the race will begin at noon EST on December 16th. The initial race entry fee will be $275 and will increase to $300 on December 30, 2013.

Given the feedback we have received regarding this new venue, we believe that the race will fill very quickly and will likely close to general entry prior to the price increase scheduled for the end of the month.

Because your club is a member of the IRONMAN TriClub program and is considered “local” to the Princeton area, we are offering your members early entry to the race. The offer is not being extended to the entire IRONAMAN TriClub roster so please be sensitive to the teams who have not been offered early entry and refrain from prolific Facebook posts, slowtwitch posts, etc. as  we do not want  your “brothers and sisters” from outside the area to feel left out!  We are not trying to be sneaky but rather wish to support local clubs who will help us staff volunteer positions, help with training ride advice, etc.

We recognize that the early represents a significant benefit to member clubs. We understand that many of you will use this opportunity as a way of driving membership and wish you success in that regard. Again, please be sensitive to other clubs with this offer – e.g. do not steal members from other clubs by claiming you are the only club to have this goodie please!!

If you have athletes interested in early entry please submit to me via email  no later than Tuesday December 10th at noon, an excel spreadsheet with the First Name, Last Name and Email Address of your member wishing to race. Each field should be in a separate column and please make sure that whatever the athletes has on their USAT membership card, matches the spreadsheet.  This is a HARD deadline folks – sorry but our athlete services team needs time to set the invites up and to send them out.

Your athletes will receive a VIP invitation to register from Ironman.com and Active prior on Wednesday, December 11th and will have until Sunday, December 15th at midnight to register. Please ask them to not use corporate email addresses as this email can be seen as SPAM and they won’t receive the invite.

Please feel free to reach out to me directly should you have any questions regarding the early entry program. Looking forward to a great race in Princeton!

Liz

Elizabeth Kollar
Director of Athlete Development and Communications

Have a great week!
Coach 

Tuesday, December 3, 2013

Newsletter December 1, 2013

Resolution Classic 5K
Last year the Tri-Dawgs put this race on and I would like to continue the tradition. But of course, I need help from the club members. The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. (If there is enough interest we could have a swim practice before the race.) I am cutting some things out this year such as the silent auction and the random prizes. The Tri-Dawgs will be the beneficiaries of any proceeds. 

I need volunteers for the following:
Bag stuffers and set up race day
Procuring pre and post race food and drink
Race day registration
Course volunteers

Please contact Tricia Reilly at triciareilly322@gmail.com  if you are able to help out. I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family.

Click here to register for the race.

TriBike Transport Promotion
Click here. I highly recommend them.

Care2Tri
Hi, my name is Greg Simony and I founded Care2Tri 5 years ago.  We race in triathlons and running races, while pulling and pushing individuals confined to wheelchairs through the race with us in adaptive equipment.   Our website is care2tri.org. Please take a look and you can see how we perform in races.

To make a bigger impact we are currently setting up chapters of Care2Tri across the country and I am wondering if you could get the word out and see if there may be anyone in your triathlon club who may be interested in heading the chapter.

Thanks in advance for your time.

Thanks,
Greg Simony
Care2Tri/President,


Plantar Fasciitis 
Seems like a lot of people have trouble with this annoying injury. Try these exercises to recover or prevent this condition.

Gift Ideas for Runners
Click here if you need a gift for your favorite runner or need to drop a hint.

Treadmill Workouts for Triathletes
Click here for some quality time with your favorite "dreadmill"!

Revisiting Your Goals
Click here.

2015 70.3 World Championships
Europe anyone? Click here.

Swimming With Fins
Good to know other coaches agree with me. Click here.

Have a great week!
Coach