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 newacls@yahoo.com 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 Winner	Female Winner
Highest Point Earner - Piranha Series	Mike Welch	Jocelyn Saunders
Best Overall Master (40+) Triathlete	Blair Saunders	Susanne VanZijl
Best Overall Senior (50+) Triathlete	Marc Olynek	Cindy Johnson
Best Overall Super Senior (60+) Triathlete	Glenn Moore	Marianne Moore
Best Overall Super Senior (70+) Triathlete	Roy Hall	N/A
Prime Meat Triathlete (19-39)	Brian Welch	Amanda Pupillo
Best Xterra Triathlete	Josh Loren	Katrina Dowidchuck
Best Duathlete	John Lindtner	Elizabeth Sylves
Best Short Course Triathlete	Jeff Garvey	Jocelyn Saunders
Best Long Course Triathlete (half / full)	Mike Welch	Susanne VanZijl
Junior Triathlete of the Year (<18 years old)	Brett Saunders
Tri-Pup Triathlete of the Year (<15 years old)	Aiden Hall	Maggie Benson
Diehard Triathlete Award	Dave Anshen	Nancy Welch
Winning Spirit Award	Vince LaFashia	Tinna Otero
Best Role Model Award	Lenny Rogers	Margaret Amidon
Best Teammate Award	Bill Hollandsworth	Diane Arnold
Master of Self Promotion	Pat Hall	Susanne VanZijl
Rookie Of The Year Award (or stretching your limits)	Dan Simmons	Diana Ortiz-Beaudet
Braveheart Award (Comeback from an Injury)	Glenn Moore	Marianne Moore
Never Quit Award	Roy Hall	Nancy Welch
Most Improved Triathlete Award	Pat Hall	Kristi Burnett
Wingman Award	Bret Otero	Barbie Woodland
Heart of the Dawgs	Eric Wolf	Michelle Wang
Best Effort On a Race Weekend	Aiden Hall	Amanda Pupillo
Keep the Rubber Side Down	Roy Hall	Kristin Lepley

Newsletter January 20, 2015

Lot of old news here but worth reminding everyone.

Swim Practice

Click here to access hundreds of my swim workouts. Mix and match or do a whole practice.

Attendance at Saturday morning swim practices is ramping up. If you have not been to practice in the last six months, check with me to see if we have room.

Tri-Dawg Gear

The sugoi order is in progress and we are expecting delivery the first week of March. 

Annual Club Party

A few reminders and updates on the party which is Saturday January 24th at 6:00 PM.

1. This is a BYOB event.  We will have coolers and ice.

2. Anyone wanting to help with set-up or clean-up...any help would be appreciated.  We are looking to set up Sat after swim practice.  Please reach out to me if you would like to assist.

3. If you haven't paid yet...please do so ASAP! You can send a $10.00 per person check payable to DSF Tri-Dawgs to Michelle Wang 1802 North Lincoln Street, Wilmington, DE 19806.

4. While this is NOT a formal event, dress is "dressy casual".  Let's see how nice everyone looks out of their workout gear & swim caps!

Please reach out to Kristin Lepley at lepkris88@gmail.com  if you have any questions. Looking forward to a fun evening!!!

Lenny's Address:

229 Owenwood Drive, Lincoln University, PA 19352

Here is the URL from google maps that points to his house. https://goo.gl/maps/2HCOU

Tuesday 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 newacls@yahoo.com 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. 

Tri-Dawg Race Schedule

The races listed below are the ones that we will focus on as a club. Our goal again is to win the Greater Atlantic Club Championship so we encourage you to enter other Piranha races not listed below. If you are thinking about doing a 70.3 or a full IM, I recommend Eagleman 70.3 and IMMD listed below as we will have quite a few Tri-Dawgs training for those races. As of today registration is still open for them.

New Jersey Devilman (Piranha)   May 3

   Half Lite Tri and Du

   Sprint Tri and Du

Cape Henlopen (Piranha)   June 14

   Sprint Tri and Du

Eagleman 70.3   June 14

Diamond in the Rough (Piranha)   July 11

   International and Sprint

New Jersey State Triathlon (USAT Mid-Atlantic Club Championship)   July 18 and July 19

   Sprint (Saturday) and Olympic (Sunday)

Top of Delaware (Piranha)   August 16

   Sprint   

North East (Piranha)   August 23

   International and Sprint

Diamondman (Piranha)   September 12

   Half Tri and Du

   Sprint Tri and Du

Ironman Maryland   October 13

Central YMCA Tri-Scramble

The flyer for this indoor triathlon is attached. Sounds like a fun event with flexible start times.

Swimming App

Here is a pretty decent swimming app that might help you out.

 

Newsletter January 16, 2015

Annual Club Party

A few reminders and updates on the party which is Saturday January 24th at 6:00 PM.

1. This is a BYOB event.  We will have coolers and ice.

2. Anyone wanting to help with set-up or clean-up...any help would be appreciated.  We are looking to set up Sat after swim practice.  Please reach out to me if you would like to assist.

3. If you haven't paid yet...please do so ASAP! You can send a $10.00 per person check payable to DSF Tri-Dawgs to Michelle Wang 1802 North Lincoln Street, Wilmington, DE 19806.

4. While this is NOT a formal event, dress is "dressy casual".  Let's see how nice everyone looks out of their workout gear & swim caps!

Please reach out to Kristin Lepley at lepkris88@gmail.com  if you have any questions. Looking forward to a fun evening!!!

Lenny's Address:

229 Owenwood Drive, Lincoln University, PA 19352

Here is the URL from google maps that points to his house. https://goo.gl/maps/2HCOU

Tuesday 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 newacls@yahoo.com 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. 

Why Hire Swimmers

Click here. I think this would apply even more to triathletes.

Central YMCA Tri-Scramble

The flyer for this indoor triathlon is attached. Sounds like a fun event with flexible start times.

Strength Training for Triathletes

This is a must if you want to get stronger and faster and more importantly stay injury free. Click here for a video on strength training.

Outdoor Swim Club

DSFC is affiliated with the Oakwood Valley Club. They are currently offering a special on summer memberships. Click here for details about the special and infomation about the club.