Newsletter September 17, 2012

Diane tells me that we have not reached the minimum number of uniforms to place an order. If you are thinking of getting a uniform please letting Diane know ASAP. More information about ordering is below.

Team Uniform Order

It's time to place another Tri-Dawg uniform order. Please email Diane Arnold separately (diarnold@gmail.com) with your size & style order. 

Women's Fizz Tank -- $40

Men's RS shirt         -- $50 

Men's and 

women's RS short    -- $50. 

Trisuits                   -- $100.  

A couple of women have ordered the RS style top instead of the Fizz Tank, and that is certainly an option ($50). Just remember that there is no inner bra in the women's RS tops. 

Here again is the sizing chart. For sizing trisuits, use the RS top size as your guideline.

FAQ's (hopefully) answered:

Q. I didn't get a chance to try on the fit kit. Is it still around?

A. Sorry, no. I had to send it back. However, we learned that if you are on the edge in a size, you should order a size down for the Fizz tanks.  If you are unsure,ask a team mate to try theirs on. You really do want a tight fit.The Fizz should fit like a swimsuit. Hopefully the sizing chart will help you decide, too.  

Q. I am one size on top & another on bottom, so what's my tri suit size? 

A. Our Sugoi rep says, "For sizing the Tri suits, I recommend using the Tri tops as the ‘fit guide’ for those who are different size from top to bottom, go for the Top size over the bottom." 

Q. Is there a shorts length or padding choice? 

A. No. Unlike the Canari shorts, there is only one pad style, called the Trilite chamois, and one inseam size of 6". 

Q. Who do I pay? 

A. Make checks out to Carrie McGoldrick and send to: 2443 Linden Dr, Havertown, PA 19083-1651 

Q. When is the deadline? 

A. October 15 

Q. Can we order any other custom items? 

A. Not this time! This is considered a "reorder" of the first order placed this year. We can try to order something new with the new order in January, if we can get 24 people on board to meet the minimum!

If you have any other questions, please ask! Odds are, someone else has the same question, and our rep at Sugoi is very good at getting me quick responses. Check out the attached pictures so you can see what they look like. They will make you look as good as Eric and Marianne in their kits! 

Practice

Click here for Saturday's practice.

Facebook

Don't forget to join us on Facebook.

Race Pics

Go to our Photos page on our website to see Diamondman and Lums Pond photos. The rest of the pics have been added to Lums Pond.

Cape Henlopen Tri and Du

Our last team race is CH on October 14th. We have 20 registered so far. Click here to register.

White Clay Creekman Duathlon

Only 7 weeks to the Inaugural White Clay Creekman Duathlon.  Do not miss your chance for one last race before the end of the season.  This 5k run-12 mile bike-5k run is priced at only 70$ (early registration).  Carpenter Recreation Area (part of White Clay Creek State Park) in Newark, Delaware will host this event.  The 5k course will travel along the many trails at the park and is the same course for College and High School Cross-Country meets. The road bike course offers rolling hills through scenic back roads, down Paper Mill Road, and into the town of Newark prior to returning to the park. Click Here for more information and to register for this race. 

Running Shoes

Having trouble finding shoes that are just right for you. Click here to see if this flow chart helps.

Race Results

Nations Tri

   Patti Huber   3:04

Savageman 30

   Josh Maybury   2:41

Savageman 70

   Dave Drysdale   6:12

   Josh Maybury   7:20

Marshman

   Blair Saunders   53:48   2nd overall

   Brett Saunders   57:13   1st 10-19

   Jocelyn Saunders   1:01:27   2nd overall

   Charles Collier   1:05:14   2nd 10-19

   Matt Otto   1:09:40

   Morgan Curl   1:17:32   3rd 10-19

   Olivia Paoletti   1:17:33

   Jay Baron   1:22:19

   Brian Gilbert   1:24:11

   Nancy Welch   1:26:31

   Allison Gengler   1:27:16

Thanks to those who did Marshman and picked up 36 team points.

Jocelyn Wong's Race Reports

Always entertaining!

Diamondman: http://www.thewongstar.com/2012/09/all-aboard-pain-train-choo-choo.html
Louisville: http://www.thewongstar.com/2012/09/back-on-horse-ironman-louisville-2012.html

Newsletter September 10, 2012

Team Uniforms

Make sure you scroll down to see Diane's message about ordering uniforms. Our biggest issue with ordering is reaching the minimum requirements that our supplier requires. If you are thinking at all about getting a uniform don't wait until our late winter/early spring order because you take the risk of us not reaching the minimum order. Diane would like to send this order off by October 15 so get your order to her asap. Without question, we have the sharpest looking uniforms.

Practice

Click here for Saturday's practice and here for my blog and podium spot.

Race Results

Well we did it again! We rocked another Piranha tri Sunday by scoring 120 points. And of course we had another great tailgating time. No other team comes close to doing it like we do. It is so cool to see all the Dawgs cheering on each other. We had 11 entrants in the half IM distance race who scored 33 points and 27 in the sprint who scored 87 points. We closed the gap on Team Bricks by about 60 points and now trail them by 129. We have a 420 point lead on third place Turk's Head so we are guaranteed at least second place for the season. Next two races are Marshman on September 16 and Cape Henlopen on October 14. We have quite a few going to CH. 

Sprint

   Blair Saunders   1:10   3rd overall

   Brandon Dombrowski   1:14   1st 20-24

   Craig Deputy   1:17   3rd 20-24

   Jocelyn Wong   1:20   1st overall

   Ryan Lowe   1:21   2nd 35-39

   Nick Anderson   1:24   3rd Clydesdales

   Dave Ziegler   1:24   3rd 35-39

   Eric Wolf   1:25

   Josh Maybury   1:25   3rd 30-34

   Brian Drysdale   1:27   2nd 25-29

   Kristy Burnett    1:30   1st 25-29

   Dave Smallwood   1:31   

   Amanda Pupillo   1:32   2nd 25-29

   Sandy Womer   1:33   1st 35-39

   Joanne Mullen   1:35   1st Athena

   Kathleen Benson   1:36   2nd Athena

   Barb Casper   1:38   2nd 35-39

   Rockey Poeta   1:40

   Justine Sosnowski   1:41   2nd 20-24

   Peggy Oleynick   1:42

   Diane Arnold   1:42

   Sara Santana   1:47

   Tracy Curran   1:48

   Michelle Wang   1:48

   Gail Wynn   1:50   3rd 45-49

   Valerie Longhurst   1:51

   Martin Giblin   2:15

Half IM Distance

   Jeff Garvey   4:45   1st 40-44

   Dave Anshen   4:50   2nd 40-44

   Marianne Moore   5:21   4th overall

   Holly Burns   5:23   5th overall

   Matt Hall   5:27

   Joe Burns   5:33

   Josh Inkell   5:54

   Ron Williamson   5:59

   Terrie Lazear   6:29

   Allan Cox   6:35

   Bill Hollandsworth   6:45

Shoreman NJ Half IM Distance

   Mike Welch   2nd overall

Piranha 2013 Races

Click here for special early bird prices on next years races.

Milestones

I was honored to be inducted into McKean High School's Hall of Fame Friday night. I'd like to thank all those who sent me such kind messages or were at the event Friday. I was very fortunate to coach so many fine young men and women over 23 years there. If you are ever given the opportunity to coach kids no matter what age or level, please think about doing it. I started 35 years ago with absolutely no experience with competitive swimming and the relationships I have made and the experiences I have enjoyed have been wonderful.

Xterra Wetsuit Newsletter

Click here.

Why Yoga Can Benefit Endurance Athletes

Click here.

ChesapeakeMan Endurance Festival

Registration is still open for the four races below to be held September 29 which benefits the Make A Wish Foundation. Races are put on by Columbia Triathlon which always does a great job. Click here for more information.

ChesapeakeMan   2.4 mile swim; 112 mile bike; 26.2 mile run

Aquabike   2.4 mile swim; 112 mile bike

Skipjack   1.2 mile swim; 64 mile bike; 10 mile run

Bugeye   1.2 mile swim; 25 mile bike; 6.2 mile run

Paul Ryan Run Calculator

Not making any political statement here but you may have heard there was some controversy about his marathon time. Click here to find your adjusted Paul Ryan time.

Strength Training for Runners

I am a big proponent of this having seen the benefits of working with Eric for almost three years. Click here for this article.

Flip Turn Video

Here is a pretty basic video on learning the flip turn.

FAQ from Beginner Triathletes

Click here.

From Amanda Armstrong

I have been invited to be a guest bartender at an event to help raise money for PAWS for People, which is a great local non-profit organization I volunteer for that is committed to providing therapeutic visits to any person in the community who would benefit from interaction with a well-trained, loving pet.  PAWS for People recruits, trains, certifies, and places therapy teams in over 125 sites, such as hospitals, skilled care facilities, chemical dependency centers, elementary schools, and libraries in Delaware, Maryland, Pennsylvania, and New Jersey.

The event will be from 6:00–9:00 p.m. on Thursday, September 20^th, at the BBC Tavern and Grill in Greenville.  I will be bartending beginning at 6:40 p.m. until 7:00 p.m.  Please come out and let me make your favorite drink, where 100% of the tips will go to PAWS for People.  Since all tips go to charity, there are two easy ways you can make a donation so that you receive the full tax benefit of your contribution.

1.      Go to www.PAWSforpeople.org to make an online donation. Click the “Donate” button and then the “Make a One Time Donation to PAWS” link.  At the bottom of the page choose the option “To Support PAWS Guest Bartender Fundraiser at BBC Tavern on September 20^th“ and list my name in the Comments section.

2.      Write a check in the amount of your gratuity or tip donation payable to PAWS for People and put my name in the memo line of the check.  Please mail to:                       

PAWS for People
P.O. Box 9955
Newark, DE 19714

If you don't write a check, tips are accepted on credit card that evening and cash is always welcome in the tip jar.

Team Uniform Order

It's time to place another Tri-Dawg uniform order. Please email Diane Arnold separately (diarnold@gmail.com) with your size & style order. 

Women's Fizz Tank -- $40

Men's RS shirt         -- $50 

Men's and 

women's RS short    -- $50. 

Trisuits                   -- $100.  

A couple of women have ordered the RS style top instead of the Fizz Tank, and that is certainly an option ($50). Just remember that there is no inner bra in the women's RS tops. 

Here again is the sizing chart. For sizing trisuits, use the RS top size as your guideline.

FAQ's (hopefully) answered:

Q. I didn't get a chance to try on the fit kit. Is it still around?

A. Sorry, no. I had to send it back. However, we learned that if you are on the edge in a size, you should order a size down for the Fizz tanks.  If you are unsure,ask a team mate to try theirs on. You really do want a tight fit.The Fizz should fit like a swimsuit. Hopefully the sizing chart will help you decide, too.  

Q. I am one size on top & another on bottom, so what's my tri suit size? 

A. Our Sugoi rep says, "For sizing the Tri suits, I recommend using the Tri tops as the ‘fit guide’ for those who are different size from top to bottom, go for the Top size over the bottom." 

Q. Is there a shorts length or padding choice? 

A. No. Unlike the Canari shorts, there is only one pad style, called the Trilite chamois, and one inseam size of 6". 

Q. Who do I pay? 

A. Make checks out to Carrie McGoldrick and send to: 2443 Linden Dr, Havertown, PA 19083-1651 

Q. When is the deadline? 

A. October 15 

Q. Can we order any other custom items? 

A. Not this time! This is considered a "reorder" of the first order placed this year. We can try to order something new with the new order in January, if we can get 24 people on board to meet the minimum!

If you have any other questions, please ask! Odds are, someone else has the same question, and our rep at Sugoi is very good at getting me quick responses.

Race Report Shenandoah 100 Mountain Bike

We arrived in Harrisonburg, VA early Saturday afternoon and checked into the Village Green Inn.  Hurricane Isaac thankfully traveled inland but the effects of it were evident from the thick, humid air and on-and-off rain.

Race registration opened at 4:00 p.m. so we headed over. Brendan and Chris (Wooden Wheels) decided against a pre-ride of the start and finish due to the rain. Brendan and Chris did bag drops that included water bottles, nutrition (liquid and powder) tubes and Co2. Vince opted for a large Camelbak that held all of his supplies. Many racers and friends & family were already camped out in tents, trailers and their cars (there were some interesting set-ups). The rain subsided back at the hotel so Brendan and Chris went out for a spin on the road to get their legs moving and see the local “sites” at nearby Bridgewater College. That evening we went to dinner at a neat place called Local Chop & Grill House- had some delicious food and drinks (great beer selection too!).

Sunday welcomed us with a 4 AM wake-up call. Everyone ate breakfast and went in search of coffee (where’s a DD when you need it?!). A quick stop at 7-11 and we arrived at the race site. There were 600+ riders for a sharp 6:30 a.m. start led by a dirtbike. Racers were on bikes of various shapes and sizes and different varieties- tandem bikes, singlespeeds, hardtails and every style and color under the sun. Although at the finish you couldn't see anyone's bikes because they were covered in mud! I was also impressed with the solid showing of women... former Olympian Susan Haywood won 1st for the women's category… she also raced MASS Iron Hill this past year. Kathleen Harding from Team CF snagged a top-10 spot. The rain held off until about 7:30 a.m. and then the skies dumped on the Shenandoah Valley until about 1:00 p.m.and at times could be considered a torrential downpour.

Support team Margaret, Karen and I all volunteered at Aid Station #2 (mile 33) where racers could pick up their drop bags, get their bike serviced (one guy even turned his bike into a singlespeed on the spot), take a bathroom break, fill up water/Gatorade/Heed, and grab some snacks (everything from gummy bears to Cola to Oreos to PB&J sandwiches). Our station was full-service, where we would fill up Camelbaks from water jugs right on the racers’ backs. All of the racers were soaked to the bone and the rain didn’t let up. We were happy to see all of our significant others come through the stop in good spirits and feeling strong despite the conditions.

S100 veteran Jeremiah Bishop won 1st with a time of 7:20 and he’s held this first-place title for a few years. A few years ago his fastest time was 6:35 but the slippery conditions caused a delay this year. All of the racers were COVERED in mud coming through the finish line. A lot of people couldn’t even wear glasses because of all the mud.
Chris came in 20th with a solid finish at 8:18. Brendan just beat his 10-hour goal at 9:59 and came in 104th. Vince came in at 12:15 with a smile on his face saying how awesome the course was... that's what it's all about!

 These guys weren’t up for writing their own race reports and kept yelling at me while I was snapping photos like a tourist, but I got some info from them over Mexican and margaritas on Sunday night. Some feedback from Chris and Brendan for future racers:
·         The big 2-hour climb at the end that everyone talks about is not the worst climb. The 2 climbs in the beginning are worse. Brendan taped a graph of the elevation on his bike and broke the race down into 6 mountains which was really helpful. The total elevation was 14,000 feet of climbing, no easy feat!

·         The scenery was beautiful! There were some really nice views from the ridgeline.
·         A full suspension would be nice (Chris suggested this but Brendan disagreed)
·         Aid stations were great because they all had people wrenching there and chain lube was crucial in the muddy conditions.
·         Bring duct tape in your bag for quick fixes

For spectators and other IronSherpas- bring chairs, a large tent (great for shade, naps and rain protection) and lots of beer. It’s a really long day. Volunteering in the morning was fun because it kept us occupied and that was probably the only way that we could see our racers during the race. All in all it was a great weekend and congratulations to the racers!

Newsletter September 3, 2012

Warning: Very long newsletter! Make sure you scroll down to information on ordering team unis.

 

Practice

Click here for Saturday's practice and here for my blog and podium spot.

Race Results

Athleta IronGirl

   Kathleen Benson   2:11  (2nd Athena)
   Gail Wynn   2:23 

 

Milestones

Congratulations to Vince LaFashia and Brenden Reilly on completing the Shenandoah Mountain 100 Mile Backcountry Mountain Bike Race which includes over 13,000 feet of climbing!

Sponsors

Instant Imprints is our official team clothing sponsor and is owned by Tri-Dawg Brian Drysdale. Click here to see what can be ordered. If you have a suggestion for something that you would like to see us carry let us know.

 

There is a big sale at The Bike Boutique in downtown Wilmington until September 15th. 40% off all in-stock clothing, shoes, and helmets! $30 tune-ups. Close-outs on bikes.

Masters Swimming

Yes, we plan on starting up the Masters practices again. We are hopeful we can coordinate pool availability with Bruce's availability. If that can't be worked out we will try some other options.

 

Lums Pond OWS

This past Wednesday was the last OWS for the year. Thanks to Vince and his team for making this successful.

Philadelphia Marathon and Half Marathon

We have a growing list of Tri-Dawgs doing this race on November 18. Why not join the fun! Click here to register.

Ironman Competitors

Click here for a funny assessment of Ironman competitors.

Bike Safety

Click here to listen to pro athletes talking about bike safety. I always say it's not if but when.

Triathlon Deaths

Interesting article on what may contribute to deaths in triathlons particularly the swim.

How Many Calories Does a Triathlete Burn?

Click here.

Next Spring

One of my goals is to start up a group ride day/night and a track workout day/night. If anyone would like to help assist with these activities, let me know. 

Team Uniform Order

It's time to place another Tri-Dawg uniform order. Please email Diane Arnold separately (diarnold@gmail.com) with your size & style order. 

Women's Fizz Tank -- $40

Men's RS shirt         -- $50 

Men's and 

women's RS short    -- $50. 

Trisuits                   -- $100.  

A couple of women have ordered the RS style top instead of the Fizz Tank, and that is certainly an option ($50). Just remember that there is no inner bra in the women's RS tops. 

Here again is the sizing chart. For sizing trisuits, use the RS top size as your guideline.

FAQ's (hopefully) answered:

Q. I didn't get a chance to try on the fit kit. Is it still around?

A. Sorry, no. I had to send it back. However, we learned that if you are on the edge in a size, you should order a size down for the Fizz tanks.  If you are unsure,ask a team mate to try theirs on. You really do want a tight fit.The Fizz should fit like a swimsuit. Hopefully the sizing chart will help you decide, too.  

Q. I am one size on top & another on bottom, so what's my tri suit size? 

A. Our Sugoi rep says, "For sizing the Tri suits, I recommend using the Tri tops as the ‘fit guide’ for those who are different size from top to bottom, go for the Top size over the bottom." 

Q. Is there a shorts length or padding choice? 

A. No. Unlike the Canari shorts, there is only one pad style, called the Trilite chamois, and one inseam size of 6". 

Q. Who do I pay? 

A. Make checks out to Carrie McGoldrick and send to: 2443 Linden Dr, Havertown, PA 19083-1651 

Q. When is the deadline? 

A. October 15 

Q. Can we order any other custom items? 

A. Not this time! This is considered a "reorder" of the first order placed this year. We can try to order something new with the new order in January, if we can get 24 people on board to meet the minimum!

If you have any other questions, please ask! Odds are, someone else has the same question, and our rep at Sugoi is very good at getting me quick responses.

Race Report by Ron Williamson on IM Louisville

Bottom line up front – That was an awesome experience and I am really looking forward to my next Ironman.
I chose the Louisville edition of Ironman for a few reasons, the main one being the Time Trial swim start.  It took a little while to get through the line but I finally jumped in the water at 7:09:02.  I really enjoyed the swim.  Temperature was perfect and there was not the chaos of the mass start.  My only strategy for the swim was one Coach told me before my first half iron TRI.  “Swim at a pace that will allow you to finish”.  I was very pleased with my swim finishing three minutes faster than I had hoped. 
T1 went well.  I remembered what Marianne told me, “It’s not a race”.  I was comfortable and anxious to get on the road.  As I headed out on the bike, I repeated to myself the swim advice you gave me and set in a pace I felt I could maintain for the next seven hours that would also allow me to have something left in the tank for the run.  Within the first 10 miles though, I received a blocking penalty.  Shortly after that my chain came off in the middle of a shift.  Dealt with that easily enough and reported to the penalty tent at about 30 miles to acknowledge my blocking penalty.  It wasn’t a time penalty like drafting is.  I just had to go to the tent, sign in, they marked all of my numbers and I was back on the road. 
No issues for the next 60 miles.  Followed the nutrition plan and took my salt tablets right on time.  Everything was great although the seat seemed to be getting more uncomfortable as I went.  At mile 90 I had a flat.  This brought some stress to my day.  I had everything I needed but I quickly realized this was something I had not practiced nearly enough or even at all for that matter.  I put nearly 2000 miles on my bike getting ready for this day and I had been fortunate to have only had one flat in all of those miles.  That was during a local ride with no pressure.  I amateurishly wasted both of my CO2 cartridges due to unfamiliarity with the process.  I was pretty dejected thinking all of the training and money were wasted and my day was done.  Fortunately, a Good Samaritan happened by and asked if I needed anything.  I told him I needed CO2 and he turned around and gave me one of his.  I regained some composure and got the tire fixed and back on the bike.  My Ironman goal was back on track thanks to number 1374.  I finally dismounted the bike around 4:30, 30 minutes after my original goal. 
T2 took much longer than I had hoped.  I feel I made some poor decisions here.  Instead of just having running shorts and a shirt to change into I went with those compression socks and a one piece TRI suit.  It was difficult to get those things on being so sweaty.  Did I mention it was very hot?  Next time, the socks will go on in T1 if at all and I won’t change in T2.  
If I was disappointed with anything I would say the run.  Normally this is the strongest of the three disciplines for me.  I really struggled with trying to find something to refuel with that didn’t make me feel sick.  It may have been the heat or too much water.  Not sure but something I need to work on.  I approached the run like the other events, picked a pace that would get me to the finish line but walked the aid stations and any up hills although there were few of those.      
Finally, at 14:59:13 I crossed the finish line, about an hour longer than planned but crossed it none the less.  What an incredible experience the whole weekend was.  Athlete Check- In on Thursday to Athlete Celebration the day after. 
Special thanks to Patricia Clifford and Josh Maybury for taking time to provide me very accurate intelligence of this Ironman.   
Ron 
Message from Brooke Saunders

At times this summer I have felt like the luckiest person in the world. Lucky for the opportunities I have been given, the people I have met, the love and support that has been given to me, and the results of all these factors together. Saturday was one of those times. On August 19th, I raced in USA Triathlon Age Group National Championships in honor of Jack. Jack's inspiration lead me to be the 19 and under National Champion. I know for a fact I could not have done it without Jack, or all of you! Each donation, word of encouragement, and awareness spread, are what inspire me to race and train.

It seems like an unbelievable amount of time since I lost my first friend. I always thought that a first friend was someone you were supposed to grow up with, share stories about, and be able to introduce to your own children. It doesn't seem right that I have the opportunity to go to nationals and Jack is in heaven. Though none of this seems fair, as we try to spread Jack's 4evRSTRONG spirit, I know Jack continues to make a difference and will never be forgotten. Not a day goes by without thinking to myself of Jack's strength, hope, and way he lived his life; each day to the fullest.

Each school day, 46 children's lives are changed forever with the words, "you have cancer." Also, 3% of all federal funding for cancer, is towards childhood cancer research! Each of these statistics seem unbearable to me, and that is why we strive to change them. With your help, we will fight childhood cancer! Please join our team, Racing for Childhood Cancer, at Jack's 5k, on September 9th at Rockford Park! Registration starts at 8:00am and the race begins at 9:00am. To sign up or donate please go to the link below and select Racing for Childhood Cancer. Hope to see you there!

https://www.elleevance.com/Jacks5K2012/EventLandingPage.aspx?v=manage&TeamSelected=NBI66403410

Have a great week!

Coach

Newsletter August 27, 2012

Practice

Click here for Saturday's practice and here for my blog and podium spots which I have neglected of late for better or worse.

Race Results

Congratulations to the four Dawgs who did IM races Sunday! Special shout out to Ron who did his first IM.

IM Louisville

   Jeff Garvey   11:26

   Jocelyn Wong   11:43

   Ron Williamson   14:59

IM Canada

   Marc Oleynick   11:32

Athleta Iron Girl Triathlon in Columbia

   Kristin Lepley   2:41

   Lisa McKelvey   2:29 (relay)

Diamondman

Time to follow up our outstanding showing at Lums Pond with Diamondman. There is a half IM distance if you want to step up your distance and see how you do. Warning though. It could lead to signing up for a full IM in the future. And there is also a sprint. We have 22 signed up so far so I see another big tailgate in our future. The race is September 9. Click here to register.

Stroke Corrections

Here is an excellent website on common swim stroke errors and techniques to correct them. Good illustrations.

SuroMan

What is SuroMan all about? SuroMan is about setting a personal challenge while doing something good for the community and others.  Eric Suro will be running a solo iron-distance triathlon to raise money for The B+ Foundation.  The foundation provides financial and emotional support to families of children with cancer, and provides childhood cancer research grants (www.bepositive.org).

 

SuroMan is slotted to take place on October 6th, 2012 (rain date may be the day before or after) starting with a 2.4 mile swim at Rodale Aquatic Center in Allentown, PA where he is currently living. Next will be a 112 mile bike ride to his parent’s house in Newark, DE, followed by a 26.2 mile run through White Clay Creek State Park, the town of Newark, DE where he went to high school and college, and finishing on Main Street.  The finish line will be at Klondike Kate’s restaurant and bar, where they will be donating 10% of all checks on event day for people who mention the SuroMan event and/or The B+ Foundation.  He is looking for family, friends, and fellow triathletes to accompany him along the way for an extended sense of community and motivation. 

 

If you are interested in joining in on any part of the fun, donating to the great cause, or just following the progress, please go to the event page at www.facebook.com/suroman2012 or you can e-mail him at ericsuro@yahoo.com. 

Determining Your Long Run for Triathlon Training

Click here.

Sponsors

We are now set up on our website for Karbon Speed race wheels. Click on the banner and it will take you to their website and give you a 10% discount. I have a few people trying out the set that was sent to me and I will be posting their reviews soon.

TriBuy

Click here for a new website for triathletes to buy and sell. It's new so there is not much on there yet but might be a good resource down the road.

Why Bike Fittings Are Important to Triathletes

Click here.

SavageMan

Registration still open. Click here.

Quiz: Do You Need a Running Coach?

Click here.

Vasa Trainers

I used their trainers quite often when I was coaching high school swimming and thought they were very useful. Think of it as being similar to being on your bike trainer when you can't get to the pool. Click here for their website.

Brandywine Bend Footrace

Click here for information on this trail run that is age handicapped race. And I don't mean that old people are handicapped!

Have a great week!

Coach

Newsletter August 20, 2012

Practice

Click here for Saturday's practice.

Sleep and Performance

Click here for the USAT article.

Miles and Meals

Running more but gaining weight? Click here for some tips.

Sponsors

Are you aware that we currently have 13 sponsors who offer the Tri-Dawgs discounts? You can find them on our website. I'll be highlighting a different one each newsletter. We will also be adding Karbon Speed race wheels soon.

Delaware Swim and Fitness is our corporate sponsor and offers the team a discounted membership to both their fitness centers in New Castle and Pike Creek. Individual memberships are $36 per month and a couple is $59 per month. Check out the many upgrades that the club has under gone this summer. You can ask me if you have any questions.

 

Diamond in the Rough Pictures

Click here for my attempt to post pictures from this race. Hopefully you can view this.

Lums Pond Tri and Du

What an epic turn out by the Dawgs for this race. Between the two races and Saturdays tri for kids we had 48 participants who scored a whopping 135 points. Equally impressive was the tailgate organized by Diane and Margaret. We had so many others who came out just to cheer on the team. We had quite a crowd many who stayed long after Piranha left. Results are below. Our next big team race will be Diamondman on September 9 at Lums Pond. This is a sprint and half IM distance. Come out and join the fun.

Triathlon

Andy Jakubowitch   1:25  2nd overall male

Kyle Carrick   1:26   3rd overall

Dave Anshen   1:30   1st 40-44

Katie Dickerson   1:30   1st overall female

Dave Drysdale   1:31   1st 25-29

Lenny Rogers   1:32   1st Clydesdales

Margaret Amidon   1:34   2nd overall female

Brian Denney   1:34   2nd 35-39

Ryan Lowe   1:34   3rd 35-39

Dan Hahn   1:35

Nick Anderson   1:36   3rd Clydesdales

Craig Deputy   1:37   3rd 20-24

Jon Cochran   1:38   

Stephanie Khan   1:39   5th overall female

Joe Burns   1:39   

Marianne Moore   1:40   2nd 55-59

Holly Burns   1:40   1st 45-49

Josh Maybury   1:42   

Josh Inkell   1:43   

Dave Rowan   1:44   3rd 25-29

Kristy Burnett   1:45   2nd 25-29

Cindy Johnson   1:46   1st 50-54

Brian Drysdale   1:49

Bill Hollandsworth   1:51

Stephen Hamilton   1:53

Jack Carey   1:53

Amanda Pupillo   1:54

Terrie Lazear   1:56

Diana Ortiz   1:56

Patti Huber   1:58

Larry Filtz   1:59

Barb Casper   2:01   3rd 35-39

Angelika Eichler   2:03

Rockey Poeta   2:06

Sarah McElrath   2:07

Nancy Welch   2:12

Nikki McCullar   2:13

Sandy Jannetty   2:14

Duathlon

Brian Welch   1:26   2nd overall male

Vic Suchodolski   1:35   1st 40-44

Glenn Moore   1:54   3rd 60-64

 

Youth Tri

Griffin Santana   19:52

Mia Beaudet   21:50

Rory Waynant   27:13

Other Race Results

IM Mont Tremblant 

Eva Van Stratum14:49  

Steelhead 70.3

Paul Randolph

Milestones

Congratulations to Jocelyn, Brooke and Brett Saunders who earned berths in the World Championships in London 2013 by virtue of their races this past weekend at the USAT Olympic Distance Age Group National Championships in Vermont. Special shout out to Brooke who won her age group.

Resolution Classic 5K

The Delaware Swim and Fitness Center has hosted this New Years Day race the last three years. The Tri-Dawgs will be taking over this race this year with proceeds benefiting the team. I will be the race director. If you are interested in helping with the race please let me know. More details will be coming over the next few months.

Good luck to Ron Williamson and Jocelyn Wong in IM Louisville this coming weekend.

Have a great week.

Coach

Newsletter August 12, 2012

Practice

Click here for Saturday's practice.

Milestones

Congratulations to Mike Welch who threw down an amazing 9:39 at IM NY Saturday and garnered a Kona spot! Mike is our first male to qualify for IM Hawaii.

 

Race Results

We picked up another 34 points today thanks to those that did North East sprint and international races. That gives us a total of 458 points and keeps us solidly in second place out of over 170 teams.

Sprint

   Nick Anderson   1:29   2nd Clydesdales

   Kristy Burnett   1:38   1st 25-29

   Amanda Pupillo   1:46

   Michael Pietruczenia   2:42   3rd 20-24

 

International

   Andy Jakubowitch   2:14   2nd 30-34

   Lenny Rogers   2:32   1st Clydesdales

   Marianne Moore   2:37   3rd Overall

   Holly Burns   2:38   5th Overall

   Joe Burns   2:48

   Ron Williamson   3:03

   Joanne Mullen   3:04

   Allan Cox   3:17     

 

Lums Pond

We now have 33 signed up for Lums Pond on Sunday August 19. Lets try to get at least 7 more signed up this week. Click here to register. We'll do a full tailgate for this one and bust out the grill. We won't have a sign up list but hopefully we get enough variety. Bring your favorite dish or snack or something to throw on the grill. 

Iron Girl Rocky Gap

Click here for info.

Philadelphia Marathon

I mentioned last week that it would be nice to get a group to go up and do the half or full marathon. We already have a few signed up. Click here to register. This does close out so don't put it off too long.

 

Newsletter August 6, 2012

Practice

Click here for today's practice.  Also we have had about 20 new Tri-Dawgs join the team in the last couple weeks. I challenge some of you to come out to a Saturday morning swim practice while attendance is light during the summer months. The hardest thing about doing this is showing up for the first practice. If you get there, I'll take care of the rest. All abilities welcome. In fact Saturday, we had three new people show up and all survived!

Tri-Dawgs Continue to Grow

We just passed the 225 member mark!

Philadelphia Marathon

I mentioned last week that it would be nice to get a group to go up and do the half or full marathon. We already have a few signed up. Click here to register. This does close out so don't put it off too long.

Olympic Triathlon

This will be too late to alert you to the women's tri which was held Saturday morning and ended with a photo finish but the men will compete on Tuesday August 7 at 6:30 am.

Piranha Triathlons

We are in a solid second place for the club points race with 424 points. Brick is in first and still within our reach with 654 points. Two big races are coming up. The first is North East on Sunday August 12 and the second is Lums Pond on Sunday August 19. Currently Brick has 30 signed up for the two races and we have 34. Please think about doing at least one of these races. Click here to register. I should be at both races and we'll have the tents set up with some light tailgating like at DITR. In case you didn't know, the North East triathlon is the birthplace of the Tri-Dawgs.

From Triathlete Mind

I thought you'd like to know of a new free video series for helping triathletes to mentally prepare for their next race. It's from Chris Janzen of TriathleteMind.com - a site all about the mental side to training and racing. The videos provide practical strategies and tips for the lead up to race day (and helps in training too!). You will need to sign up to receive the 5 free videos in the right order and of course you can opt-out at any time. Get them here: http://www.triathletemind.com/getmentallyready 
Enjoy the videos! 

Bikeline Newark

After not riding for over 20 years I decided to get back in the saddle. Of course, I headed right to Bikeline Newark since they are one of our sponsors. I met with Howard who runs the store. I thought I had an idea of what I wanted but after listening to Howard's wise advice and counseling I looked at some different bikes. He took his time getting a fit for size and explained every step of the way what benchmarks he was using to determine the correct size. I liked the idea that he didn't try to steer me to higher end bikes but patiently explained how different frames and components increased the price levels. He also showed me how I could get the same components found on more expensive bikes on a less expensive bike. After about an hour of sizing and education it seemed relatively easy to pick out the bike that would fit me and my wallet the best. The best part was the 25% off discount Tri-Dawgs get on new bikes. I would highly recommend them if you are in the market for a new bike. And as Marianne can attest, they are the best at bike maintenance. 

Bethany Beach Tri

Click here.

From Sara Santana 

Hello, Dawgs! My 11 year old nephew is excited to compete in his first youth tri at Lums Pond in August.  We are looking for a replacement for his too-small, old, heavy "trick" bike.  Would anyone be willing to sell a bike outgrown by their TriPup?  He doesn't need anything fancy (he's never used gears or handbrakes before).  He's approx. 4'6", and his current bike is 14".  I'm thinking a 20" would suit him better. You can reach me at SaraSantana2@comcast.net.

Kona Legacy Program

Ironman now has slots for those triathletes who have completed 12 or more IM's but have not won one of the coveted slots. Diane's friend, Susan Ford, got one of the first slots. You can read her story here. 

And a couple weeks ago I sent out information about voting for Bethann Telford's video for the Kona Inspired contest. She was the one that has been battling brain cancer and started her own foundation. Out of 105 entrants Bethann was one of the eight winners. I hope to see her there.

Pittsburg Triathlon Race Report

From Kristin Lepley

Hope you had a nice weekend!  I just got back tonight from Pittsburgh - I entered the Pittbsurgh Triathlon this past weekend.  When I first signed up for it back in the fall it was not a part of the Piranha Series - but that changed a few months ago as they added to the Multisport Series as a points race.  It was good to see familiar faces in Neil and Jess during packet pickup and the race.

There was a Sprint and Adventure race on Saturnday with the International race on Sunday.  The sprint race was a 600 Meter swim, 20K bike and 5K run.  I used to live in Pittsburgh after college so I was able to stay with friends and catch up with my old college swim team roommates while I was there.

A nasty storm rolled into the area about 3am on Saturday morning...I was worried they were going to cancel or move the race.  Luckily - the rain stopped around 4:30am just as my alarm went off.  This caused the transition area to be a complete mud pit.  The weather was perfect - cloudy skies and warm...not too humid.  The water was a balmy 81 degrees with an in water start.  My friends said the guards pulled a ton of people out of the water and many people ran into the bridge posts during the swim.  I always said triathlon swimming was a contact sport!  I looked at the bike course on paper - but that didn't reflect the elevation of the course.  The first 10K was a stright climb!  I didn't think it was going to end.  Just as I would turn a corner, I thought it was going to flatten out....but NOOOOOO...the hill continued! 

The run was flat and was along the river front - next to Heinz Field and PNC Park.  Because of the rain - there were puddles and mud everywhere as we didn't have a choice but to run through it all.  I didn't realize it was also going to be a Mud Run too!

In the end - it was a great race and I recommend it to others for 2013.  I finished with a time of 1:47:07.  Of course I am pruoud of my swim - I was 66 out of 487!  Stephanie Khan has been working with me and coaching my running - making progress there - took 8 mins off my 5K from the Dualthon we did 2 weeks ago.

Kristin Armstrong

I thought this was a nice story among so many feel good Olympic stories.

Xterra Wetsuit Newsletter

Click here.

From Swim Smooth

Below is a picture of Rebecca Adlington of Great Britain who medaled the 800 meter finals. Notice how her elbow is bent to 110° which gives her perfect leverage to press clear water backwards, propelling her forwards. In your own stroke you should be aiming for an elbow bend of between 100 and 120°.

Many swimmers pull through with a very straight arm which places a lot of load on the shoulder and produces much less propulsion:

Have a great week!

Coach