Tuesday, February 25, 2014

Newsletter February 25, 2014

Click here for the practice. 

My Office
I've moved again so I'm back at our Pike Creek location but my office is now upstairs as soon as you enter the front doors of the fitness center which is the BC Communities office.

Bikeline Newark
They are one of our sponsors and the service you get from them is great. I needed a bearing replaced in my crankshaft of my Trek that I bought from them. They replaced the bearing, tuned up the bike and fixed a flat for $40. You would be hard pressed to find better service at a better price. Check them out for service and sales.

USAT All Americans
Congratulations to Mike Welch, Josh Loren, Marc Oleynick and Marianne Moore for making All American for 2013. You must rank in the top 5% of your age group to reach that status. If any others have made AA or Honorable Mention AA, please let me know.

Congratulations to Kathy Minka and Steve Savatelli on their recent engagement!

DSFC Spinning
Tricia has reminded me that Tri-Dawgs are welcome to come to her spinning class after practice on Saturdays. If you are not a member, just make sure that members have an opportunity to get a bike.

New Ironman Transfer Policy
Click here for their new policy on transferring races. It has some lame restrictions but it is better than what they offered before which was nothing.

Treadmill Training
Here is a good article on staying injury free since the weather has gotten many of us on the treadmill more often than usual.

Anatomy of a Bike
Click here for a beginner's tutorial.

Easing Back Into Training
Click here.

Our condolences to Marc Oleynick on the recent passing of his father. Marc's address is 43 N. New Ardmore Avenue, Broomall, PA 19008.

Lenny Rogers Photography
Below is information about Lenny's new venture. Lenny is one of the original members of the Dawgs and a highly experienced triathlete.

I am in the process of launching a photography and video services business and as part of that I will be offering a comprehensive swim stroke video package! My unique video capture gear allows the camera to move with you through the water to capture video head on, from below, from the side, behind and above!! Use the video to analyze your own stroke or use it to work with a coach! Details to follow in the next week or so!!!  I am also considering providing the same type of video services for running and cycling if there is interest so let me know!!!  I would LOVE to hear your feedback and answer any questions!

If you are interested please forward your contact information to:
subject "swim stroke"

I am planning on testing this equipment this Saturday, February 2.  Logistics of when the video taping will be available will be forthcoming once I've worked out a schedule with Glenn Moore.

If you are interested in other photography or video services please reach out to me.  I offer a variety of photography services including portraits, sporting events, birthdays and weddings.  I am very flexible with post production offerings (the final pictures and/or videos).  I can provide albums or DVDs or if you prefer to have the digital images and video that’s 100% good with me too. 

Please visit my site where you can see samples of my work (it is a work in progress).  www.lennyrogersphotography.comor my facebook page .

Hope to hear from you!!

Thank you,

Have a great week! 

Thursday, February 13, 2014

Newsletter February 13, 2014

Hop on that trainer or treadmill and enjoy the day! Better training days are coming! I hope!!

Click here for the practice. We've reached capacity in the pool on Saturday mornings. I can't take any new people at this time. And if you haven't been to practice in the last six months, check with me before coming.

Check Your Rankings
Go here to check your ranking. If you made All American or Honorable Mention All American, please let me know.

Track Workouts
Coach Fischer was kind enough to send out a whole season of workouts in case you miss a practice or can't make the practices. I have attached them. Practices are Tuesdays at 6:00 PM weather permitting at the St. Marks HS track. I believe the track is still ice and snow covered so there will be no practice until that is cleared. Which at this rate may be mid April!

Swim Tips from USAT
If you compare their suggested workouts with our Saturday morning practices, we are way ahead of the game!

Stroke Analysis
Here's an excellent video with some high tec tools. While this may not relate to the type of swimmer you are, it's interesting to hear this person's stroke being analyzed. 

Core Exercises for Runners
Click here.

Shake Off Swimming Rust
Click here.

Benefits of Dark Chocolate
Got to love this!

Mike Clark Legacy Foundation
Our Tri Dawg Board of Directors met two weeks ago and we decided to partner with a local charity (Mike Clark Legacy Foundation).  For more information on MCLF and Mike Clark (a Delaware Ironman triathlete who past away in 2008), please see the attached 
The Mike Clarke Legacy Foundation (MCLF) is 100% volunteer-driven and we have two opportunities to help MCLF in 2014.

1) On May 11th, the Tri Dawgs have a opportunity to assist as course marshals during the Delaware Marathon.  We would assist the MCLF team by providing 10 volunteers to help in the Wawaset neighborhood (volunteers would be assigned a shift lasting two hours). 

2) In August, MCLF will host the Mike Clark Memorial Bide Ride. MCLF has two rest stops on the course - Ashland Nature Center and Northbrook Orchard. Both are great locations!  We would provide our Tri Dawg team tent, a table for snacks, and volunteers to take shifts at one (or both) of these rest stops.  We would like to provide 10 volunteers (again, we would have shifts). The bonus, you can ride the course after your before/after your shift. 

Please let me know or contact David Anshen ( directly if you are interested in being a volunteer.  More details will be provided as we get closer to the events.   

Have a great week and be safe out there!  

Sunday, February 2, 2014

Newsletter February 2, 2014

Click here for the practice. We've reached capacity in the pool on Saturday mornings. I can't take any new people at this time. And if you haven't been to practice in the last six months, check with me before coming.

The Saturday morning spin class at Pike Creek is getting filled to capacity. Tri-Dawgs that aren't members are welcome to come to the class but they can't take a bike until 9:00 so that members have an opportunity to get a bike. Of course, for as little as $19.99 per month you can join the fitness center and take advantage of all the club offers.

Congratulations to Vince Lafashia for qualifying for Team USA  2014 ITU Cross Triathlon World Championships in Germany!

Check Your Rankings
Last chance to make any corrections that might affect your rankings. Go here to check your ranking. If you made All American or Honorable Mention All American, please let me know.

Nutrition Goals
Click here.

How to Stay on Your Feet in the Snow
Unfortunately this is much needed right now.

Get Butt Out of Bed!
Here is a video that might help inspire you to rise and shine on those dreadful winter days we've been having.

What Swimmers Know
Here and here are two lists that every swimmer can identify with.

Have a great week inspite of the weather.