Monday, November 24, 2014

Newsletter November 24, 2014

We started about a month ago adding backstroke to our toolbox. Wish I had a video of the first day. We have come so far with this stroke.  Click here for the practice.

Resolution Classic 5K
This race directly benefits the Tri-Dawgs and is our only fundraiser. I will again be the race director. I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

We will also be having a silent auction. Contact Maria Sawczuk at if you can help with this.

Catching Kayla
Here is an unbelievable story about a high school runner who has MS.

Make Your Own Bike
Here is how you can make your own bike out of cardboard.

Gift Ideas for the Triathlete
Click here for some ideas for your favorite triathlete or to drop a few hints for the family.

One of the hardest things to do as a triahtlete. Here is good article on basic rules of resting.

Philadelphia Marathon Results
Amanda Pupillo   3:27:15   Boston Qualifier
Marc Oleynick   3:28:05   Bost on Qualifier
Vic Sucholdolski   3:28:14
Jamie Brabston   3:51:46
Aaron Perelman   1:29:08  (Half marathon)
Tinna Otero   2:54:44   (Half Marathon)

I'm guessing there are more but this is all I know of.

Have a great Thanksgiving!

Monday, November 17, 2014

Newsletter November 17, 2014

Click hereI've lost count but there are probably over 200 practices that you can choose from or mix and match sets.

Rise and Shine
If you aren't motivated by this, please see a doctor!

Marine Corp Marathon
   Jenn Bonura   4:51:19

Mark Allen Must Watch
Click here to listen to Mark describe winning his first IM. Very inspiring!

Mountain Biking Video
White Clay and Fair Hill not challenging you anymore. Try this ride.

Please Share
I'm always on the lookout for items of interest for the newsletter. Please feel free to send me anything you think might benefit others.

Confessions of An Unlikely Marathoner
Click here.

Bike Insurance
Click here for details.

Tri-Dawg Team Awards
Click here to vote on team end of the year awards.

Team Uniforms
Now is the time to order a new uniform or a long sleeved cycling jacket. All of the details are below. I apologize for the length of this message, but I want to cover everything! 

I'm also testing the waters to see if there is any interest in a BMX-style, short sleeved cycling jersey. I'll be sending a separate email about that shortly.  

I can't emphasize enough how cool it is to have a team uniform. Not only is it great to have the support at a race that comes from being instantly recognizable by team mates and their family and friends, but it is actually economical! Check this out. Sugoi sells the NON-customized version of our tri-tank, for example, for $80.00. Our customized version is just $68 each, because we order in quantity. Each item we order customized is actually cheaper than off-the-rack generic.

To order, there is no need to send an email to Diane (unless you have a question!).  Simply write a check to DSF Tri-Dawgs for the total amount . (no tax, no shipping), and mail it to Diane Arnold, 2209 Anthony Avenue, Broomall PA  19008. Include a note stating the quantity, style and size of the items in your order.  (For example 1 medium men's tank, 1 medium men's shorts, 1 large fizz tank, 1 small women's trisuit.)

Add your mailing address to the note if it is different from the address on your check. This time, I will be mailing everyone's orders to them. There will be no pick-up at swim practice.

Sizing and pricing are detailed in the chart below.  See the sizing chart here or open the attached PDF to see the illustrated version. If you’d like to try something on, reach out to the team on Facebook or in the forum on our web page. Someone will let you try theirs on.  See the Tri-Dawg facebook page for some photos of the uniform in action. If you are not on fb and want to see some pics, email me and I'll attach a couple of pictures to my reply. (I refrained from attaching the photos here because of email file size limits.)

Women’s Sizes:  XS, S, M, L, XL, 2X Use your top size to determine tri-suit size
Long Sleeved Cycling Jersey*
Fizz Top (w/shelf-bra)
RS Tank* (no shelf bra)
RS Shorts
RS Tri-Suit (no shelf-bra)
* “Unisex” sizing. It is essentially men’s sizes, but includes XS.

Men’s Sizes:   S, M, L, XL. 2X, 3X Use your top size to determine tri-suit size
Long Sleeved Cycling Jersey
RS Tank
RS Shorts
RS Tri-Suit

I am consulting with our new Sugoi rep about possibly adding a new item to the team's line. : )  Before we get started with artwork, I need to be sure there is enough interest to move forward. 

This picture is the style of jersey we're talking about, except that it would be short sleeved.
RS Jersey

And this is the women's cut. You'll have to imagine these with the Tri-Dawg customization.

Women's RS Jersey

The price would be a little less than what you see listed, depending on quantity.   If this is something you think you would be interested in ordering this winter, please shoot me a reply, or reply on facebook.  If I see enough interest, I'll move forward.

Also, the Windblock Jersey has been discontinued.  I know! BUT, there is an alternative that should be very similar. I will let you know when I know more about that.
Contact Diane Arnold  with any questions you have that weren't answered here.

Checks will not be cashed until the order is placed in late December. So, don't delay, send your check today!

Winter Bike Riding Tip



Monday, November 10, 2014

Newsletter November 3, 2014

Click here for the practice.

IM or 70.3 Races
Please let Eric Wolf (   know if you are doing any of these races in 2015 so we can be properly registered for club awards.

Marine Corp Marathon
   Pat Hall   4:04:57

Xterra World Championships (Maui)
   Josh Loren   3:21:44

If you want your results posted, please send them my way.

Training Log
I've come to believe the most important piece of equipment in training for a big race is a training log. Here is one I've used and like. Good gift idea when you are throwing out hints to the family for Christmas or to give to your favorite triathlete.

World's Toughest Triathlons
Need more of a challenge? Click here.

Post Season Self Evaluation
Click here to take a look at nine questions that will help you evaluate your past season and help with planning your upcoming season.

Chattanooga 70.3
Contact Eric Wolf at if your are interested.

Many of you may know that we announced today our newest IRONMAN 70.3 race in North American, IRONMAN 70.3 Chattanooga!

One of the benefits of being part of the IRONMAN TriClub program is the opportunity to register early for first year events. The inaugural IRONMAN 70.3 Chattanooga will take place on May 17th, 2015. Because your club is considered “local” to the Chattanooga area we are excited to offer your club members the opportunity to enter the race before General Registration opens on Tuesday, November 11, 2014.

Tri Bike for Sale
Trek equinox 9.5, size medium. Contact Brandon Dombrowski at

Like us on Facebook and get your questions answered by other team members or offer advice to those in need.

Have a great week!

Newsletter October 26, 2014

Click here for the practice.

IM or 70.3 Races
Please let Eric Wolf (   know if you are doing any of these races in 2015 so we can be properly registered for club awards.

You've worked hard now share your results with others. I will post any road race half marathon or longer and any multisport race.

USAT National Championship Slate
Click here. The calendar and locations have been set.

Swimming Backstroke
Kind of funny how this article comes out the week after we started backstroke drills in swim practice.

Running and Your Lungs
Click here for an interesting article on the relationship between your lungs and running ability.

Xterra Wetsuits
With the season winding down and the water cooling off, now is a great time to get a Vector Pro or Vortex wetsuit for that late-season race and/or winter training. Get our Vector Pro Fullsuit for only $230, or check out the Vortex Fullsuit for $149! Remember to use your discount code - CO-DAWGS -at checkout to take advantage of these wetsuit deals! We're also still in stock of our 10' SUP Package Please use GOPRO at checkout to get this great deal at $598!  Also, we still have a few used wetsuits to clear out to make room for new inventory.
Regional Club Championships
From USAT Mid-Atlantic:
I want to congratulate you all on your performance recently at The North East Triathlon. It was a tough race and from the first to the final finisher, everyone had a great time!

One important not I totally forgot to mention while I was presenting awards was the prize pot! We have $5,000 to distribute to the champions and here is how the money will be distributed in this way: 

Division Winner — $550
Division 2nd place — $400
Division 3rd place — $300

The results are: 

Division 1: 

DC Triathlon Club — 83.5 points
DE Swim and Fitness TRI Dawgs — 23 points
Mid-Maryland Tri Club — 16 points

Swim Smooth
You've heard me talk about this website before and the app they have that is awesome. Here is some good analysis from Kona that I think you might find interesting.

Wetsuit Available
I have a men's medium sleeveless wetsuit available for borrowing should anyone need something short term.