Newsletter March 24, 2015

Results

It seems as though the Caesar Rodney Half Marathon kicks off our season each year. I will start posting individual road race results half marathon distance or greater and any multisport individual and relay results. If I know you are doing a race, I will do my best to enter your results if I can find them. I have about 350 names in our data base so it is a little difficult to go through a race and pick out all the Tri-Dawgs. Please feel free to send me your results. There is no deadline to get me your results. If you see I have posted a race but didn't show your results, let me know and I will post them in the next newsletter.

Caesar Rodney Half Marathon

Brian Welch   1:24:10

Aaron Perelman   1:27:34

Chris McGoldrick   1:29:36

John Lindtner   1:31:29

Susanne Vanzijl   1:32:20

Kris Kuss   1:36:34

Lee Dresser   1:44:42

Howard Keener   1:44:53

Nancy Welch   1:45:17

Jamie Brabston   1:45:37

Andy Campbell   1:50:29

John Chillington   2:00:22

Patty Webster   2:23:49

Summer Lifeguards Wanted

Do you know a high school or college student looking for a summer job? I will be hiring about 150 lifeguards. Applications and certification courses can be found on our website at www.amspools.com.

NJ Devilman

We will be the premier club at this May 3rd race and as such the club will receive a rebate for every entry that we have. This race officially kicks off our season each year and we always have a fabulous tailgate party afterwards. There is a race and distance for everyone. Our goal is 50 plus entries this year. Right now we are at 27 entries. Click here for details on the race and to register.

Ironman Maryland Volunteers

If you are going down to support a participant or just checking out the course, why not volunteer while you are there. Here are opportunities to volunteer.

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

I like swimmers to leave :05 after the person in front of them but if you have seven in a lane and are doing longer repeats you end up with a bottle neck. The solution is to push off the wall one right after another with no wait time. This means getting your head up a little and drafting off the person in front of you. Great skill practice for actual competition.

With more swimmers it's hard to do real long repeats so try making that a part of your weekday practice. You should do at least one 1500 yard timed swim per month to gauge your cruise interval speed. Figure out your 100 yard pace for that swim and that should be the basis for setting your intervals. For example, if you swam the 1500 in in 25:00 your 100 pace would be about 1:40. If you are swimming 100 yard repeats you would set your intervals based on that time. If you were doing 200 repeats you would set your intervals on twice that time or 3:20 and so on.

*********Team Swim Cap Order FINAL DEADLINE***********

*****************SUNDAY, MARCH 26, 2015:********************

____________________________________________________

Please find the new team swim caps and order form below. If you are interested in purchasing caps, please...

____________________________________________________

1. Copy and paste the order form into a new email. 

2. Fill out the necessary information.

3. Email it back to me at ericfwolf@gmail.com. 

____________________________________________________

- A minimum number of either 2 name caps (same name 

  on each cap; 2 for $15) or 2 nameless caps (2 for 

  $10) must be purchased. 

- A combination of both name and nameless caps may be   

  purchased provided a multiple of 2 of each is ordered.

- Payment will be due when you pick them up.

- Once placed it takes about 3 weeks to receive the order 

   so we hope to have them back in time for the beginning 

   of OWS in May.

**************************************************************************

ORDER FORM:

1.) Full name:

2.) Total number of name caps:

3.) Name as you would like it to appear on the cap:

    (Note: All letters are in uppercase block print. If you 

     need a lower case letter such as in the name

     "McDONALD" or a first initial because you share a last 

      name with another member, please indicate.)

4.) Total number of nameless caps:

5.) Total $ amount due upon receipt:

Newsletter March 18, 2015

NJ Devilman

We will be the premier club at this May 3rd race and as such the club will receive a rebate for every entry that we have. This race officially kicks off our season each year and we always have a fabulous tailgate party afterwards. There is a race and distance for everyone. Our goal is 50 plus entries this year. Right now we are at 26 entries. Click here for details on the race and to register.

Swim Caps

I sent out an e-mail about a week ago regarding ordering team caps with your name on them. Deadline is March 23. Contact Eric at ericfwolf@gmail.com if you have any questions.

ORDER FORM:

1.) Full Name: 

2.) Total number of name caps:

3.) Name as you would like it to appear on the cap: 

    (Note: All letters are in uppercase block print. If you 

     need a lower case letter such as in the name

     "McDONALD" or a first initial because you share a last 

      name with another member, please indicate.)

    

4.) Total number of nameless caps:____________________

5.) Total amount due upon receipt: ____________________

Send this order form to Eric

Delaware Marathon

Come join over 3,000 new and old friends at the Discover Bank Delaware Marathon Running Festival presented by Patterson Schwartz on Sunday, May 10, 2015.   

Please sign up now as prices for all events increase on April 1st.  Already registered, only 60 days to go! (expect to receive informational emails beginning in April)

As of March 12, 2015, we have 372 Marathon registrants; 803 Half Marathon registrants; 348 4P Relayrunners (87 teams) and 304 8P Relay runners (38 teams).   Although there is still plenty of room in the field for you, we will sell out again for our 9th straight year. 

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

With more people in the pool we also got a chance to practice drafting. I like swimmers to leave :05 after the person in front of them but if you have seven in a lane and are doing longer repeats you end up with a bottle neck. The solution is to push off the wall one right after another with no wait time. This means getting your head up a little and drafting off the person in front of you. Great skill practice for actual competition.

With more swimmers it's hard to do real long repeats so try making that a part of your weekday practice. You should do at least one 1500 yard timed swim per month to gauge your cruise interval speed. Figure out your 100 yard pace for that swim and that should be the basis for setting your intervals. For example, if you swam the 1500 in in 25:00 your 100 pace would be about 1:40. If you are swimming 100 yard repeats you would set your intervals based on that time. If you were doing 200 repeats you would set your intervals on twice that time or 3:20 and so on.

Caesar Rodney Half Marathon and 5K

Michelle Wang is still looking for course volunteers. You can reach her at michelleawang@yahoo.com.

Tri-Dawgs on Facebook

You can find us at Delaware Swim and Fitness Tri-Dawgs. Good information is shared there.

Bike for Sale

Specialized Tricross bike (2011 model) with 52cm frame. Used, but has been ridden under 300 miles. Selling because it is too big for me. Specs can be found: http://www.specialized.com/us/en/bikes/archive/2011/tricross/tricrosstricross#specs All original components. Currently has Shimano M520 SPD pedals on it (and included), but original flat pedals also included. Tires show some wear, but willing to discuss price as a result. This is a great first bike, triathalon bike, or cyclo-cross bike! Amelia (Amy) Arundale, PT, DPT, SCS aarundale@gmail.com or arundale@udel.edu.

Upper Main Line YMCA Tri Festival

Sunday, April 26 

Upper Main Line Y, Berwyn 

The Tri Festival features a Sprint Triathlon, Duathlon or AquaBike events in a laid-back, fun and friendly atmosphere. The event is expected to draw nearly 500 athletes from around the region. For first timers, the pool swim makes it a safe confidence booster before trying an open water swim later in the season. For seasoned triathletes, this event serves as a great warm up to the season! 

Race as an individual or as part of a relay team. The events take place in the Upper Main Line Y's 50-meter pool and through scenic Easttown Township. 

The Upper Main Line Y is located at 1416 Berwyn Paoli Rd Berwyn.

Proceeds from the UMLY Tri Festival support the work of the Upper Main Line Y to offer income-based membership, low-cost childcare, subsidized summer camps and other life-changing programs for kids and families. For more information, contact Karen Murphy, 610-647-9622 or kmurphy@ymcagbw.org.

Sprint Triathlon: 500m swim, 20K bike, 5K run

Duathlon: 5K run, 20K bike, 5K run

AquaBike: 500m swim, 20K bike

Newsletter March 5, 2015

Can you believe this weather? In March? Haven't we been tortured enough this winter? Anyway I thought I'd send out a quick newsletter for those stuck at home or killing time at work until Scrooge lets you go home. Be sure to check out info on the bike expo.

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

During today's practice (found in the Practice Archives) I was talking to the lane 1 swimmers about the importance of learning to swim a steady, relaxed pace. Too often novice swimmers will swim the first half of a repeat too fast and then will barely be able to finish the repeat or have to stop. Slowing down and swimming relaxed is far better than swimming faster and then having to miss repeats. It's also good practice for your first triathlons as inexperienced triathletes will often start out too fast and waste a lot of nervous energy and then end up with a bad swimming experience. It's not as much about how fast you go in the swim as it is about coming out of the swim feeling good and ready to go fast on the bike and swim.

Running Recovery

Here are some tips on recovering from your run training.

Bike Wanted

Sinclair Rehberg is looking for a 56 cm tri bike. You can reach him at swrehberg@gmail.com.

First Triathlon

Thinking about doing your first one and having some anxiety. Take a look at this for some motivation.

TriSports.com Offer

What's better than a deal that gives you free shipping? How about free standard shipping plus double rewards point? Starting March 3rd, we're offering FREE standard ground shipping on all orders over $99*, plus double points on everything. Now you can choose from the largest selection of triathlon gear in one place, and it won't cost you anything extra to get it to your front door. So come on in, take a look around, and if you spend over $99, the shipping is on us.

Looking for a Tri Bike

Here are some great tips for selecting the bike that is right for you.

Bike Fit for Geeks

Here is a rather technical article on proper fitting.

How to Make Yourself Poop Race Morning

OK, this sounds a little weird but haven't we all been there one time or another? Now if we could just have our own personal porta pot life would be great!

Inside Line Bike Expo

This sounds like a pretty cool expo this Saturday in Newark. Directions are on their website. Tickets are $8 at the door but there is coupon on the website for $3 off. Might be fun to head there as a group after practice.

Have a great week!

Coach

Newsletter March 2, 2015

Club Membership

As mentioned previously we will soon begin restructuring our membership which will include a $12.50 annual fee plus a small credit card fee. Once we roll this out on our new website membership privileges will only be for those who have paid the membership fee. We will probably allow a one month grace period to get enrolled. Privileges include things like the discounts from our sponsors, Saturday swim practices, Lums Pond OWS and the e-newletter. There will be a members only access to certain parts of the website and membership cards to show our sponsors.  

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

Despite Marianne telling women in the locker room that we were doing the dreaded 10 x 100's, we actually repeated the previous week's practice. When I was coaching everyday I would run back to back practices occasionally for several reasons. Sometimes I just didn't like the way we swam the practice first time and I would rerun it to prove a point. Other times I would rerun it to see how we could improve upon it given the experience of doing it once. For example, sometimes you might not be sure how to pace a set or practice and the experience of doing it again gives you a better idea. Also it's a way of challenging yourself to see if you can attack it a little better. So don't hesitate to try doing the same practice on your own back to back.

At the end of the second set I asked how many people had done a stroke count during some part of that set. As I correctly predicted the answer was none. Really? This is so important yet it's amazing how often we forget to do this. Every practice you should do a stroke count for a least one repeat. Distance per stroke is a very important thing to work on for improving for distance swimmers. It is a great tool for measuring how well you are improving with your stroke mechanics. Make stroke count a part of every workout without being reminded.

Basic Biking Safety

Someday it will be warm enough to practice these tips. 

Tips on Balancing Work and Training

Click here. Of course the ideal situation would be if your boss is a triathlete.

Training Motivation

See if this video helps get you motivated to workout.

Is Your Personality Causing Injuries

This is opposite of what I thought. Click here.

Novice Triathlon Tips

Here is some good basic advice.

Self Hypnosis App for Athletes

If you try this out let me know what you think. I think it's only $3.99 so it might be worth a try.

Xterra Wetsuits

2015 is looking to be a fantastic year, and we are very excited to be partnering with you! There are many exciting things to announce! 

The first of which is a complete makeover of our lineup! First and foremost we have given our suits a complete makeover. The color highlights will now be gender specific - the men's Vortex suits will have brighter and bolder yellow, while the women's Vortex will have teal green highlights. The men's Vector Pro is now fire engine red, and the women's Vector Pro is now magenta. 

We are offering PRESALE on all of the new suits to our clubs first. The new suits have new neoprene and new liners. The new neoprene is more flexible, and more elastic, it is lighter weight, and even more buoyant. The liner is softer and more flexible and elastic. It even retains less water!

CLICK HERE to access your savings, and don't forget to enter CO-DAWGS for your EPIC pricing!

Have a great week"

Coach