Newsletter August 26, 2013

Practice

Click here for the practice.

Results

North East Sprint Tri

   Blair Saunders   1:19:41   1st overall male

   Brett Saunders   1:22:35   2nd overall male

   Brooke Saunders   1:27:57   1st overall female

   Jocelyn Saunders   1:28:17   2nd overall female

   Sandra Van Wormer   1:57:51   1st AG

   Larry Filtz   2:02:58

North East International Tri

   Brian Denney   2:21:17

   Dave Anshen   2:26:47   1st AG

   Marianne Moore   2:34:25   1st AG

   Amanda Pupillo   2:42:12   1st AG

   Kristy Burnett   2:42:19   2nd AG

   Ron Williamson   2:53:18

   Glenn Moore   2:58:34   2nd AG

   Amy Brett   3:05:14   3rd AG

   Jack Carey   3:12:40

Ironman Louisville

   Holly Burns   12:58:07

   Joe Burns   13:17:38

Cazenovia, NY Sprint Tri

   Tara Estes   1:26:46   2nd AG

A small but mighty group of 15 Dawgs went down to North East and racked up 73 points for the team. We increased our first place lead with a total of  737 points which is 291 points more than our closest rival. Next Piranha race is Diamondman Sprint and Youth Tri and Du on Saturday September 7 and Diamondman Half Tri and Du on Sunday September 8. We have a total of 22 entries for these two races so far. Quite a few of our Tri-Dawgs are in the running for top 3 in the Age Group categories.

OWS

This Wednesday will be our last open water swim at Lums Pond. Monday track workouts and Tuesday group ride will continue.

How to Master Marathon Hydration

Click here.

Physiological Changes in an Ironman

Pretty amazing what the body goes through in one of these. Click here.

Have a great week!

Coach

 

Coach Glenn Moore

Delaware Swim and Fitness Tri-Dawgs

4905 Mermaid Boulevard

Wilmington, DE 19808

302-234-8500

www.tridawgs.blogspot.com

 

Newsletter August 19, 2013

Practice

Click here for the practice.

Results

Huge weekend racing all over the northeast including Canada. Highlights of the week were Brian Welch qualifying for the Boston Marathon, Marc Oleynick winning a slot at the 70.3 world championships, Tinna Otero completing her first IM, Mike Welch and Jocelyn Saunders overall winners at Top of Delaware and many competing for the first time. We also picked up 101 points in the club championship race and now have a commanding first place lead of 251 points.

Top of Delaware Sprint Tri

   Michael Welch   57:56   1st overall male

   Blair Saunders   1:00:34   3rd overall male

   Brett Saunders   1:01:44   5th overall male

   Jocelyn Saunders   1:04:43   1st overall female

   Brooke Saunders   1:08:59   4th overall female

   Mark Fox   1:09:48   1st AG

   Josh Boesen   1:11:22   3rd AG

   Nick Anderson   1:13:53   

   Thomas Coleman   1:16:50

   Alexa Murray   1:17:31   2nd AG

   Andrew Brett   1:18:08

   Gregg Fink   1:18:18

   Morgan Curl   1:19:02   3rd AG

   Olivia Paoletti   1:19:34

   Nancy Welch   1:19:37 

   Natalie Moravek   1:19:55   1st AG

   Brian Drysdale   1:22:14   

   Connor Panaccione   1:23:03

   Allan Cox   1:26:39

   Carl Danberg   1:26:54

   Dave Smallwood   1:27:22

   Tim Wagner   1:27:52

   Barbie Woodland   1:28:32

   Nicholas Price   1:28:49

   Emily Fanning   1:29:04

   Catherine Thompson   1:31:36   2nd AG

   Susan Dumont   1:31:40

   Tanja Przywara   1:33:00

   AJ Panaccione   1:33:41

   Jennifer Bunora   1:34:42   2nd Athena

   Becky Flynn   1:35:19

   Nikki Rossi   1:40:43

   Michelle Wang   1:42:44

   Laura O'Sullivan   1:44:50

   Heather Drysdale   1:45:53

   Becki McCullough   1:45:52

   Jessica Smallwood   1:46:09

   Tracy Curran   1:48:28

   Allison Gengler   1:49:00

   Roy Hall   1:55:38

   Andrew Berman   1:56:36

   Marie Gillespie   2:11:24

   Chiara Gravell   2:14:49

   Mark Gillespie   2:18:28

Timberman Sprint

   Peggy Oleynick

Timberman 70.3

   Marc Oleynick   4:49:19   5th AG   World Qualifier

   Paul Randolph   5:21:08

   Craig Deputy   5:32:33

   Chris Wolf   5:36:16

   Eric Wolf   6:11:03

Chasing the Unicorn Marathon

   Brian Welch   3:04:15   Boston Qualifier

Ironman Mont Tremblant

   Patricia Clifford   13:58:18

   Tinna Otero   16:18:16

Wildwood Tri

   If someone sends me results I will post them.

No doubt I'm missing some races and/or people. Send them to me and I will post them next week. Upcoming Piranha races are North East International and Sprint August 25 and Diamondman Sprint Tri/Du September 7 and Diamondman Half IM Tri/Du September 8. So far we have 13 signed up for North East and 15 for Diamondman. 

ChesapeakeMan Endurance Festival

Click here. There's a race for everyone!

U. S. Masters Long Course Meet

Rita Simonton capped off her record-breaking weekend with two more world records in the 95-99 age group. She kicked off the day with a 2:25.20 in the women's 100 freestyle, breaking another Mieko Nagaoka world record of 2:56.83. Julia Dolce's national mark of 3:08.43 also fell by the wayside. Simonton concluded her meet with a 1:15.69 in the 50 backstroke, breaking Nagaoka's mark of 1:19.05 and Edith Hendry's national record of 1:39.68. 

Cedar Island 5K Swim

Click here for information on this OWS in Avalon, NJ.

Open Water Ocean Swim Clinics

Click here for more information.

Spectator's View of an Ironman

Hilarious! Click here.

Facebook

Click here to Like us on Facebook.

Have a great week!

Coach

Newsletter August 11, 2013

Practice

Click here for the practice.

Results

Ironman Lake Placid 

   Dave Anshen   12:15:11

   Marianne Moore   13:08:37   4th AG

   Cindy Johnson   13:41:04

   Lenny Rogers   13:56:23

Upcoming Races

Below are the next several Piranha races. We are still in first place with 562 with Turks Head in second with 396. 

Top of Delaware Sprint Tri  August 18  44 entries for Dawgs and 2 for Turks.

North East Sprint and Olympic Tri   August 25  11 entries for Dawgs and 5 for Turks

Diamond Man Sprint and Youth Tri/Du   September 7   9 entries for Dawgs and 7 for Turks

Diamond Man Half Iron Tri/Du   September 8   6 entries for Dawgs and 0 for Turks

With such a large number competing at the Top of Delaware maybe someone would like to organize a tailgate. I will most likely be there to cheer everyone on but probably won't be staying for tailgating. Contact me if you want to help out and/or transport tents, table, grill and other supplies.

ITU World Triathlon 

Take advantage of a special one-day-only registration discount for the first-ever 2014 ITU World Triathlon Chicago event, to be held downtown next year from July 27-29. Registration officially opens on Tuesday, Aug. 20 at 12:01 a.m. CT. Until 11:59 p.m. CT that night, you will receive $20 off Sprint-Distance registration or $30 off Olympic-Distance. You will never be able to register at a lower price for this unique event being hosted by USA Triathlon and Lagardère Unlimited.  http://chicago.triathlon.org/registration

How to Sight in Triathlon Swimming

Click here for the video. Very basic stuff but often a challenge when surrounded by hundreds of others. That's why it's a good idea to pick some landmarks on shore beyond the buoys.

Upcoming 5K

Please consider running in the 7th Annual Nun Run on September 14. More information can be found on their website at www.nunrun5K.org.

Have a great week!

Coach

Newsletter July 14, 2013

Practice

No practice this past Saturday.

Results

Diamond in the Rough Sprint

   Craig Deputy   54:13   4th overall

   Margaret Lafashia   54:13   3rd overall

   Nick Anderson   57:25   1st AG

   Eric Wolf   57:45   3rd AG

   Kristy Burnett   58:10   5th overal

   Amanda Pupillo   1:00:17   1st AG

   Josh Inkell 1:05:20

   Pat Hall   1:05:25

   Diane Arnold   1:05:34   1st AG

   Joanne Mullen   1:06:43   Athena

   Bill Hollandsworth   1:07:26   3rd Clydesdale

   Steve Salvatelli   1:08:18   3rd AG

   Ed Miller   1:10:37

   Peggy Oleynick   1:10:37   3rd AG

   Patti Huber   1:11:04   3rd AG

   Catherine Thompson   1:14:09   3rd AG

   Laurel Wolfe   1:33:17   2nd Athena

Diamond in the Rough International

   Mike Welch   2:09:16   1st AG

   Marc Oleynick   2:18:32   1st AG

   Paul Randolph   2:28:48

   Brian Denney   2:29:42

   Marianne Moore   2:39:32   1st AG

   Joe Burns   2:40:12

   Lenny Rogers   2:40:21   1st Clydesdale  

   Angela Westerheide   2:40:46   1st AG

   Holly Burns   2:42:28   1st AG

   Brian Drysdale   2:49:17

   Dave Smallwood   2:53:59   

   Ron Williamson   2:54:56

   Glenn Moore   3:07:48   3rd AG

   Tinna Otera   3:10:46   1st Athena

   Nancy Welch   3:16:38   

   Sara Santana   3:18:57

   Susan Dumont   3:41:33

Outstanding results at DITR. We had 17 do the sprint earning 66 points and 17 do the international distance earning 47 points for a total of 113 points. Those results pushed us past Turks Head for 1st place in the club competition 441-366.  We actually had 41 entered by race day so I fulfilled my pledge to the team and raced. Thanks to everyone who competed and we had a great time tailgating. 

We have Julie's Race coming up this week with 16 signed up so far (5 for Turks Head). I have not been to this race but it is a run-swim-run which makes it very unique. Those who have done it speak highly of it. I believe there is a post race pub stop as well. 

We have 37 signed up for the inaugural Top of Delaware sprint in the Newark reservoir in August (2 for Turks Head). I would not be surprised if we hit 50 or more entries for this.  Let's keep the ball rolling! 

Xterra Off Road Triathlon

   Blair Saunders   2:19:37   1st AG

   Josh Loren   2:21:52   1st AG

   Vince Lafashia   2:34:50   3rd AG

Bust out of a Training Rut

Click here.

Nutrition Tips for Triathletes

Click here.

Know the Rules

Click here for the "unauthorized assistance" rule. I see this violated quite often. It seems harmless but it can cost you a DQ.

You Know You Have!

Click here to see!

Have a great week!

Coach

Newsletter July 7, 2013

Practice

Click here for the practice.

Diamond in the Rough

We will be tailgating at this race on Saturday. Click here to sign up to bring something.

Coach's Challenge

How serious am I about winning the Piranha club championship? If we get 40 Tri-Dawgs signed up for Diamond in the Rough July 13 I will come out of retirement and do my first triathlon in over 25 years. And if we get that many I'll do the international distance not the sprint. We have 26 signed up as of today. 14 more to go!

Fundraiser

Most of you know that Michael Ramone is the owner of Delaware Swim and Fitness Centers which is our primary sponsor. He is also a state representative. He will be hosting his annual crab feast and fundraiser on July 14th  3:00-7:00 PM at our Pike Creek location. Cost is $35 per person and includes all the crabs you can eat, subs, salads, cold beer and beverages. That is a true bargain! Everyone is welcome.

Sources for Running Injuries

Click here.

Cycling Tips for Triathletes

Click here.

Caffeine and Post Race Recovery

Click here.

Results

Islandman

Michelle Wang 1:35:44

Heather Drysdale   1:45:44

Brian Drysdale   1:22:11

Michelle's Race Report
With all the storms we've had recently, the race organizers were still optimistic that we would have a triathlon on Saturday. Due to the rain, we set up our transition areas with trash bags over our helmets and gear and hoped the rain would stop before we got in the water, which it did. The skies were gray and looking at the raging ocean I hoped the course organizers had selected the right direction for us to go with the current. I waited at the start with my peeps: pool swim buddy Heather Drysdale, bay swim buddy Becky Flynn, and my cousin Donna Griffin. After the start I battled the waves for what seemed like 5 minutes just to get 50 m out. I was disheartened to realize at this point I could still touch the ocean bottom and perhaps I should have run instead of swimming that part. My goggles were taking in water even though I swam my last 3 practices with them uneventfully. I stopped several times to fix them and cursed myself for not wearing my goggles from escape the cape. I tried to remain positive because I could see my bay swim buddy in the corner of my vision so I knew I had a good swim for the conditions. I started to say my mantra to myself : GLIDE and tried to get in a rhythm, but the swells made it hard. The 200 m north seemed to go faster in comparison to getting to the straight away, but getting in was harder than I thought. The waves were so big that I even tried to body surf a wave in, but without luck.

As a came out of the water I saw my Mom and Diane Arnold cheering me on. I didn't even mind running up the beach to transition because I was so relieved to be out of the water. Recognizing my stuff when everyone had white garbage bags over towels and shoes was a little harder than usual.  I caught Becky in the first mile of the bike and cheered for her.

The bike was a 3 loop course with a fair amount of turns which I took really cautiously because of the slick conditions. I knew the slow curves would hurt my time, but I felt like I was moving pretty well on the straight always. I was really enjoying myself too; in fact I almost wiped out on the 2nd loop because I was waving to my mom and Diane while trying return to aero bar position.

I lost significant time in the transition for bike to run by trying to enter transition the wrong way, then trying to rack in Heather's spot instead of my own. My friend Becky jogged into transition while I was leaving and she was so excited that she stuck with me. I knew she'd pass me on the run, but I didn't mind. The sand was pretty firmly packed and the ocean breeze felt great! I saw Brian and my cousin going in the other direction and I tried to keep my cadence up. I thought about track practice with coach Fischer and making yourself feel hollow so you could keep running even when tired. After the first mile mark Becky passed me and I cheered and then I saw Heather and I cheered again. I passed my mom and Diane and smiled thinking about how much better I felt this year compared to the year before when I thought I might keel over. Shortly after the 2 mile mark I was feeling tired, but I heard Becky's 7 and 9 year olds cheering so I pushed on. I crossed the line in 1:35:44 and was appreciative for the cool towels and water-ice at the finish.

 

Newsletter June 30, 2013

Practice

Click here for the practice.

No Open Water Swim Wednesday July 3

Results

Bricks MultiSport Festival Sprint Tri

   Mike Welch   56:43   2nd Overall

   Andy Jakubowitch   59:18   4th Overall

   Blair Saunders   1:00:49   5th Overall

   Mike Lally   1:08:45   2nd AG

   Stephanie Adams   1:19:01   2nd AG

   Nancy Welch   1:22:24   1st AG

   Nic Price   1:23:41   2nd AG

   Jeremy Adams   1:25:32   3rd AG

The good news is that these 8 people scored a whopping 42 points. The bad news is that Turks Head outscored us again and now lead 345-323. Hopefully we can get some more people signed up for races. The next few races are Diamond in the Rough (see below) July 13, Julie's Race July 19 and Top of Delaware August 18. 

Coach's Challenge

How serious am I about winning the Piranha club championship? If we get 40 Tri-Dawgs signed up for Diamond in the Rough July 13 I will come out of retirement and do my first triathlon in over 25 years. And if we get that many I'll do the international distance not the sprint. We have 24 signed up as of today. 16 more to go!

Fourth of July Road Race

Here is a good race in Downingtown that starts at 8:00 AM. It is a 5K fairly flat loop and you sign up for a 5K, 10K or 15K.

Ironman Club Points

We are 39th out of 99 teams in our division in the US so far. Be sure to tell me if you are entering an IM or IM 70.3 race.

Fundraiser

Most of you know that Michael Ramone is the owner of Delaware Swim and Fitness Centers which is our primary sponsor. He is also a state representative. He will be hosting his annual crab feast and fundraiser on July 14th  3:00-7:00 PM at our Pike Creek location. Cost is $35 per person and includes all the crabs you can eat, subs, salads, cold beer and beverages. That is a true bargain! Everyone is welcome.

How to Extend Your Long Runs

Some of you have been thinking about or have decided to do a marathon this fall for the first time. The key is getting your long runs in. Here are some tips for increasing your long runs.

Guilt Free Tri Training

We are in the heart of the competitive season which means more time training and competing. This often means less time with the family. Here is an article on guilt free training.

Marathon Training Plan

Are you planning on doing a fall marathon? Attached is what Runners World calls a fool proof marathon training plan. 

Milestones

Congratulations to Craig Deputy and Justine Sosnowski on their recent engagement. Two more Tri-Dawgs tying the knot!

Good Kids Bike Ride

Please see the attachment for information on this charitable bike ride for the Brandywine Valley YMCA's.

What You Should Be Drinking

Click here for a quick guide on what to drink while training.

For Sale

Fuji 2009 Carbon tri bike 54 cm. List for $3500 asking between $2000-2500.

Jamis Comet aluminum 54 cm. Lists for $1725 asking $1250.

Contact matt@henrysbikes.com

Have a great week!

Coach

Newsletter June 25, 2013

Practice

Click here for the practice.

Results

Rev3 Quassy 70.3

   Sara Santana   8:55:19

Paul Schlosser Tri Sprint

   Mike Lally   1:19:46   4th AG

   Jack Carey   1:28:58

   Kara Hebert   1:30:10   5th AG

   Jim Cox   1:30:39   4th AG

   Sandy Jannetty-Carey   1:35:36

Tri-It Sprint

   Jim Cox   1:10:11   1st AG

Syracuse 70.3

   Mike Welch   4:45:51   34th overall

   Kristy Burnett   6:02:47

   Amanda Pupillo   6:06:26

Philly Tri

   Brandon Dombrowski   2:14:43   3rd AG

   Craig Deputy   2:26:19

Coach's Challenge

How serious am I about winning the Piranha club championship? If we get 40 Tri-Dawgs signed up for Diamond in the Rough July 13 I will come out of retirement and do my first triathlon in over 25 years. And if we get that many I'll do the international distance not the sprint. We have 22 signed up as of today. 18 more to go!

OWS

Here are a few comments that I have gotten with regards to our Wednesday evening swims at Lums Pond. If you've been thinking about doing it and haven't been sure now is the time to try it.

"Had great success on my first open water swim. That first lap was a little freakish not being able to see and worrying about creatures. I am thankful for these swims. Not as scary as I thought it would be. Everyone was extremely friendly." 

"Didn't have a chance to meet you but swim was great. I'm glad I joined."

Fundraiser

Most of you know that Michael Ramone is the owner of Delaware Swim and Fitness Centers which is our primary sponsor. He is also a state representative. He will be hosting his annual crab feast and fundraiser on July 14th  3:00-7:00 PM at our Pike Creek location. Cost is $35 per person and includes all the crabs you can eat, subs, salads, cold beer and beverages. That is a true bargain! Everyone is welcome.

Skin Care

Click here for some good tips.

Coffee and Performance

Click here.

Swimmer Float

This float is a lightweight inflatable device that visibly floats behind a swimmer in open bodies of water. The device is easily pulled along by the swimmer and can hold one’s valuables (e.g., wallet, money, mobile phone, shoes, towel) as well as be used in emergencies as a flotation device. The brightly colored device is also easily visible by lifeguards and boaters and windsurfers on the water. Your stroke will not be impeded by using this. Click here.

Xterra Wetsuit Sale

Not sure if you can apply our team code to this but the price is still good. Click here.

Mentally Rehearse Workouts

Click here to find out why this might be a good idea.

Tanita:

 Body composition scale and they are offering a sweet 15% off deal to Tri-clubs on their BC-549! This scale measures: 

•Weight
•Body Fat %
•Body Water %
•Muscle Mass
•Physique Rating
•Basal Metabolic Rate (BMR)
•Metabolic Age
•Bone Mass
•Visceral Fat Rating
http://www.thecompetitiveedge.com/triclub/

Time Trials

Here is some information about two time trial races in Mullica Hill, NJ.   https://www.bikereg.com/Net/18736     https://www.bikereg.com/Net/18773

Running Compared to Biking

Ever wonder how  biking equates to running? A good guideline is that you must ride about twice the amount of time or three times the mileage running depending on how you track your runs by minutes or miles. Because bikinging is low impact, it takes longer than running does to fatigue your muscles and joints and it's that fatigue that helps build and strengthen your legs. 

Have a great week!

Coach