Tuesday, January 27, 2015

Newsletter January 27, 2015

Tri-Dawg Party
This was an epic party with very cool awards, delicious catered food and great fellowship. The photo booth might have been the highlight of the evening. Thanks to Lenny Rogers for offering his home and to Michelle Wang, Kristin Lepley, Stephanie Khan and Pat Hall for putting this altogether. See below for a list of 2014 award winners.

Stationary Bike Apps
Maybe this will confuse you even more or clear things up for you.

CardioKinetics VO2 Max Testing
See the attachment for a special they are offering Tri-Dawgs. I've done this testing with them and you get some awesome feedback. I highly recommend taking advantage of it. Matt Hall is also a fellow Tri-Dawg.

Goal Setting Advice
Click here.

Winter Blues
Here is some health and nutrition advice for beating the winter blues.

Thursday Morning Swims
For those who are members of Delaware Swim & Fitness, some of us are swimming on Thursday mornings at 5:30 am at Pike Creek. No coach on deck but there is a workout there. Usually between 2500 and 3000 yds. You can contact Vince LaFashia at if you want anymore details or are interested in joining us. Don't forget you need to be a member of DSFC or pay the day use fee of $10 for this workout. 

Video Analysis
Click here for  fellow Tri-Dawg Lenny Roger's offer for a video recording of your swim stroke. He can also suggest coaches to analyze it or find your own coach.

Race Day Tips
I was going though some papers this weekend and came across the attached information. It is the most complete checklist for being well prepared race day I've seen and it's very helpful to read it the week before a race. I'd suggest saving this for future reference.

Caesar Rodney Half Marathon and 5K
The race is Sunday March 22 in Wilmington. Click here for information and to register.

2014 Awards
Male WinnerFemale Winner
Highest Point Earner - Piranha SeriesMike WelchJocelyn Saunders
Best Overall Master (40+) TriathleteBlair SaundersSusanne VanZijl
Best Overall Senior (50+) TriathleteMarc OlynekCindy Johnson
Best Overall Super Senior (60+) TriathleteGlenn MooreMarianne Moore
Best Overall Super Senior (70+) TriathleteRoy HallN/A
Prime Meat Triathlete (19-39)Brian WelchAmanda Pupillo
Best Xterra TriathleteJosh LorenKatrina Dowidchuck
Best Duathlete John LindtnerElizabeth Sylves
Best Short Course TriathleteJeff GarveyJocelyn Saunders
Best Long Course Triathlete (half / full)Mike WelchSusanne VanZijl
Junior Triathlete of the Year (<18 years old)Brett Saunders 
Tri-Pup Triathlete of the Year (<15 years old)Aiden HallMaggie Benson
Diehard Triathlete AwardDave AnshenNancy Welch
Winning Spirit AwardVince LaFashiaTinna Otero
Best Role Model AwardLenny RogersMargaret Amidon
Best Teammate AwardBill HollandsworthDiane Arnold
Master of Self PromotionPat HallSusanne VanZijl
Rookie Of The Year Award (or stretching your limits)Dan SimmonsDiana Ortiz-Beaudet
Braveheart Award (Comeback from an Injury)Glenn MooreMarianne Moore
Never Quit AwardRoy HallNancy Welch
Most Improved Triathlete AwardPat HallKristi Burnett
Wingman AwardBret OteroBarbie Woodland
Heart of the Dawgs Eric WolfMichelle Wang
Best Effort On a Race WeekendAiden HallAmanda Pupillo
Keep the Rubber Side Down Roy HallKristin Lepley

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