Wednesday, March 18, 2015

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 if you have any questions.


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

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: 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 or

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

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

No comments:

Post a Comment