Newsletter December 8, 2014

Resolution Classic 5K

OK, Dawgs! Here is what I need. This race benefits us but if I don't get 200 runners we lose money. I either need your participation and/or I need you to help get the word out. If you are on Facebook, please post the link. If you belong to another club or fitness center ask them to help promote the race. A flyer is attached that you can use. We have over 300 members in the club and you all benefit one way or another by being on the club so PLEASE help spread the word.

The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. (If there is enough interest we could have a swim practice before the race.)

I need volunteers for out on the course. Contact Tricia Reilly at triciareilly322@gmail.com if you can help.

I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family.

Click here to register for the race.

Practice
Click here for the practice.

Results

Rehoboth Beach Marathon

   Nancy Welch   4:04:48

   Howard Keener   4:06:13 (25th marathon)

   Patricia Clifford   4:47:31

   Tinna Otero   5:22:12

Milestones

Congratulations to Mike Welch who is now on the Zoot racing team.

Finishing Line Etiquette

Click here. I think rule #2 doesn't apply if you are finishing an IM as long as you don't rain on another finisher's parade.

Online Dating Tips for Triathletes

Click here for a little humor.

Rise and Swim

Click here for a motivational video to get you going on those cold early mornings.

Columbia Triathlon

Click here for registration information about this very popular Olympic distance tri.

Ironman 70.3 Princeton

Please read below. If you are interested in early entry by Monday evening.

Hi Everyone!

So by now you have heard that we are opening a new IRONMAN 70.3 in your “hood” !

IRONMAN 70.3 Princeton will take place on Sunday, September 21, 2014. General on-line registration for the race will begin at noon EST on December 16^th. The initial race entry fee will be $275 and will increase to $300 on December 30, 2013.

Given the feedback we have received regarding this new venue, we believe that the race will fill very quickly and will likely close to general entry prior to the price increase scheduled for the end of the month.

Because your club is a member of the IRONMAN TriClub program and is considered “local” to the Princeton area, we are offering your members early entry to the race. The offer is not being extended to the entire IRONAMAN TriClub roster so please be sensitive to the teams who have not been offered early entry and refrain from prolific Facebook posts, slowtwitch posts, etc. as  we do not want  your “brothers and sisters” from outside the area to feel left out!  We are not trying to be sneaky but rather wish to support local clubs who will help us staff volunteer positions, help with training ride advice, etc.

We recognize that the early represents a significant benefit to member clubs. We understand that many of you will use this opportunity as a way of driving membership and wish you success in that regard. Again, please be sensitive to other clubs with this offer – e.g. do not steal members from other clubs by claiming you are the only club to have this goodie please!!

If you have athletes interested in early entry please submit to me via email  no later than Tuesday December 10^th at noon, an excel spreadsheet with the First Name, Last Name and Email Address of your member wishing to race. Each field should be in a separate column and please make sure that whatever the athletes has on their USAT membership card, matches the spreadsheet.  This is a HARD deadline folks – sorry but our athlete services team needs time to set the invites up and to send them out.

Your athletes will receive a VIP invitation to register from Ironman.com and Active prior on Wednesday, December 11^th and will have until Sunday, December 15^th at midnight to register. Please ask them to not use corporate email addresses as this email can be seen as SPAM and they won’t receive the invite.

Please feel free to reach out to me directly should you have any questions regarding the early entry program. Looking forward to a great race in Princeton!

Liz

Elizabeth Kollar

Director of Athlete Development and Communications

Have a great week!

Coach 

Newsletter December 1, 2013

Resolution Classic 5K

Last year the Tri-Dawgs put this race on and I would like to continue the tradition. But of course, I need help from the club members. The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. (If there is enough interest we could have a swim practice before the race.) I am cutting some things out this year such as the silent auction and the random prizes. The Tri-Dawgs will be the beneficiaries of any proceeds. 

I need volunteers for the following:

Bag stuffers and set up race day

Procuring pre and post race food and drink

Race day registration

Course volunteers

Please contact Tricia Reilly at triciareilly322@gmail.com  if you are able to help out. I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family.

Click here to register for the race.

TriBike Transport Promotion

Click here. I highly recommend them.

Care2Tri

Hi, my name is Greg Simony and I founded Care2Tri 5 years ago.  We race in triathlons and running races, while pulling and pushing individuals confined to wheelchairs through the race with us in adaptive equipment.   Our website is care2tri.org. Please take a look and you can see how we perform in races.

To make a bigger impact we are currently setting up chapters of Care2Tri across the country and I am wondering if you could get the word out and see if there may be anyone in your triathlon club who may be interested in heading the chapter.

Thanks in advance for your time.

Thanks,

Greg Simony

Care2Tri/President,

941-799-1680

care2tri.org

Plantar Fasciitis 

Seems like a lot of people have trouble with this annoying injury. Try these exercises to recover or prevent this condition.

Gift Ideas for Runners

Click here if you need a gift for your favorite runner or need to drop a hint.

Treadmill Workouts for Triathletes

Click here for some quality time with your favorite "dreadmill"!

Revisiting Your Goals

Click here.

2015 70.3 World Championships

Europe anyone? Click here.

Swimming With Fins

Good to know other coaches agree with me. Click here.

Have a great week!

Coach

Newsletter November 24, 2013

Resolution Classic 5K

Last year the Tri-Dawgs put this race on and I would like to continue the tradition. But of course, I need help from the club members. The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. (If there is enough interest we could have a swim practice before the race.) I am cutting some things out this year such as the silent auction and the random prizes. The Tri-Dawgs will be the beneficiaries of any proceeds. 

I need volunteers for the following:

Bag stuffers and set up race day

Procuring pre and post race food and drink

Race day registration

Course volunteers

Please contact Tricia Reilly at triciareilly322@gmail.com  if you are able to help out. I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family.

Click here to register for the race.

TriBike Transport Promotion

Click here. I highly recommend them.

Care2Tri

Hi, my name is Greg Simony and I founded Care2Tri 5 years ago.  We race in triathlons and running races, while pulling and pushing individuals confined to wheelchairs through the race with us in adaptive equipment.   Our website is care2tri.org. Please take a look and you can see how we perform in races.

To make a bigger impact we are currently setting up chapters of Care2Tri across the country and I am wondering if you could get the word out and see if there may be anyone in your triathlon club who may be interested in heading the chapter.

Thanks in advance for your time.

Thanks,

Greg Simony

Care2Tri/President,

941-799-1680

care2tri.org

Plantar Fasciitis 

Seems like a lot of people have trouble with this annoying injury. Try these exercises to recover or prevent this condition.

Gift Ideas for Runners

Click here if you need a gift for your favorite runner or need to drop a hint.

Treadmill Workouts for Triathletes

Click here for some quality time with your favorite "dreadmill"!

Revisiting Your Goals

Click here.

2015 70.3 World Championships

Europe anyone? Click here.

Swimming With Fins

Good to know other coaches agree with me. Click here.

Have a great week!

Coach

Newsletter November 18, 2013

Resolution Classic 5K

Last year the Tri-Dawgs put this race on and I would like to continue the tradition. But of course, I need help from the club members. The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. (If there is enough interest we could have a swim practice before the race.) I am cutting some things out this year such as the silent auction and the random prizes. The Tri-Dawgs will be the beneficiaries of any proceeds. Click here to register and get more details.

I also need volunteers for the following:

Bag stuffers and set up race day

Procuring pre and post race food and drink

Race day registration

Course volunteers

Let me know if you are able to help out. I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family. Thanks

I suspect we will also have an indoor tailgate party following the race.

Ironman Club Championships

 Our group's entry into the proper team division (I, II, III, IV, V) for the Ironman Club Challenge is dependent upon the number of individuals planning to enter and/or volunteer as a Tri-Dawg at any official Ironman sponsored event (140.6, 70.3, 5150) for 2014. If you are uncertain but suspect you may race and/or volunteer at a 2014 IM event, please let me know that too so I can anticipate the correct team division for that year as well. 
     If the above applies to you, please email me at ewolfc@aol.com by Friday, Nov. 22nd with your name so that I may submit a proper head count to the Ironman Club Challenge organizers.  Your prompt response is greatly appreciated as the 2014 Ironman race season has already begun and our failure to submit the proper numbers in a timely manner may force us into the incorrect grouping. 
     Thank you. 
-Eric

Results

Ironman Arizona

   Dave Meyers   14:10:25

Philadelphia Half Marathon

   Susanne Schreiber-Vanzijl   1:29:31   2nd AG

   Nancy Welch   1:45:51

   Amanda Amidon   1:50:36

   Margaret Lafashia   1:50:37

Philadelphia Marathon

   Amanda Pupillo   3:28:08  Boston Qualifier

   Jen Loren   3:35:26

   Vic Suchodolski   3:43:59

   Marianne Moore   3:59:36   Boston Qualifier

   Howard Keener   4:10:15

   Glenn Moore   4:16:16

Clearwater FL Sprint TriRock

   Laura O'Sullivan   1:38

Xterra Lava Pants

As a coach I can get one pair for $50.00. Regular price is $125.00 and they are on sale for $99.00. I'm not interested but if you are, let me know and I will give you my code. You can check them out at www.xterrawetsuits.com. 

Getting Out of Zone 3

Click here.

Preventing Goggle Fogging

Click here.

Staying Motivated to Run in Cold Weather

Click here.

Hitler Loses His KOMs on Strava

This is hilarious. Thanks, Eric for sharing this. Click here.

Nutrition Pre-Race Mistakes

Click here.

Fingers Together or Spread Apart

Click here.

Treadmill Reviews

Thinking of buying a treadmill this winter? Here's a site that offers reviews on a variety of treadmills.

Best Stocking Stuffer

Don't you or your loved ones leave home without a Road ID. Click here.

Have a great week! 

Coach

Newsletter November 10, 2013

Resolution Classic 5K

Last year the Tri-Dawgs put this race on and I would like to continue the tradition. But of course, I need help from the club members. The date will be Wednesday January 1, 2014 and I am moving the time up to 10:00 AM. (If there is enough interest we could have a swim practice before the race.) I am cutting some things out this year such as the silent auction and the random prizes. The Tri-Dawgs will be the beneficiaries of any proceeds. 

I need volunteers for the following:

Bag stuffers and set up race day

Procuring pre and post race food and drink

Race day registration

Course volunteers

Let me know if you are able to help out. I will take care of promoting the race, timing, pre-race registrations, police, EMS, insurance, prizes, amenities etc. If you are unable to help or run race day, please do your best to get the word out to friends and family.

Tri-Dawgs 2013 Year in Review Video

Click here to watch the video that Lenny Rogers put together.

From Xterra Wetsuit Sale

I hope your November is off to a mashing start as we begin to reflect upon and celebrate everything we are thankful for! Furthermore, we want to give thanks and show our own appreciation to Delaware Swim & Fitness Tri-Dawgs by opening one of the best sales, if not THE BEST SALE all year.

You have asked, and we have listened. For one week only, the fastest and most buoyant wetsuit ever made, the Vendetta Fullsuit, is hitting the market for just $399.

For the newer triathlete, we are making North America’s #1 selling wetsuit since 2010, the Vortex Fullsuit, available for the all-time low price of $149.

Offer ends November 12, 2013.

Follow the link, HERE, to the sponsored discount page. As a reminder, be sure to enter your exclusive code, CO-DAWGS, at checkout.

Lower Body Workouts for Runners

Click here.

Using Facebook as a Resource

Click here.

Off Season Training Tips

Click here.

Like the Dawgs on Facebook

Click here.

Looking for A Massage Therapist?

Therapeutic Massage and Wellness is one of our sponsors. Click here to find out more and to schedule an appointment.

Pairing Wines with Runners' Foods

I love this! Click here.

Newsletter October 28, 2013

Practice
Click here for the practice.

Piranha Awards

Top Ten Clubs (Entries, Points) Out of about 210 clubs

DSFC Tri-Dawgs   331   932

Turk's Head Racing   136   620

UD Triathlon Club   77   251

Wooden Wheels   95   241

Team Bricks   86   210

Bike Line Tri Club   87   193

Pittsburg Triathlon Club   96   159

Mid-Maryland Tri Club   87   157

Poolesville Triathlete Consortium   43   146

Dave's Road Bikes   60   143

Top  Age Groupers

Blair Saunders   1st Overall

Mike Welch   5th Overall

Brett Saunders   1st 0-19

Josh Boesen   2nd 30-34

Brooke Saunders   1st 0-19

Kristy Burnett   1st 25-29

Amanda Pupillo   2nd 25-29

Nancy Welch   3rd   25-29

Katie Dickerson   1st 30-34

Margaret Lafashia   1st 40-44

Jocelyn Saunders   1st 45-49

Marianne Moore   2nd 55-59

Joanne Mullen   1st Athena

Tinna Otero   2nd Athena

Results

Cape Henlopen Triathlon

Blair Saunders   40:15   1st AG

Vince Lafashia   41:11   1st AG

Brett Saunders   42:35   2nd AG

Jocelyn Saunders   42:45   3rd Overall

Jake Minka   44:14   3rd AG

Stephen Hamilton   45:47

Brooke Saunders   46:08   1st AG

Craig Deputy   46:15   

Grant Otto   49:17

Nicholas Price   50:13

Alexa Murray   55:47

Diane Arnold   55:58   3rd AG

Cheryl Williams   56:54   3rd AG

Joanne Mullen   56:56   1st Athena

Brian Drysdale   57:42  

Sandra Van Wormer   57:58   3rd AG

Heather Drysdale   1:02:43   

Roseann Salasin   1:04:07

Jane Schindewolf   1:04:49

Michelle Wang   1:05:21

Tinna Otero   1:06:11

Cape Henlopen Duathlon

Josh Boesen   42:06   3rd Overall

Catherine Thompson   59:01   3rd AG

USAT Duathlon Nationals Sprint

Josh Boesen   55:06

Julie Boesen   1:01:52

Both qualified for Worlds next spring in Spain!

Xterra World Championships

Josh Loren   3:25:49

Blair Saunders   3:26:48

Vince Lafashia   3:54:06

Marine Corp Marathon

Andrew Brett   3:35:47

Amy Brett   4:14:44

Pat Hall   4:56:01

First Annual Club Party

Our first annual club party will be Saturday November 2 at 6:00 at the DSFC Pike Creek location. The address is 4905 Mermaid Boulevard 19808. Come out and celebrate our club championship! You will also have an opportunity to order uniforms that night. And Lenny Rogers will be putting together one of his renown slide shows of the team throughout the year. Please send him pics to include at lenny_rogers@hotmail.com. 

We hope everyone will be able to come out and celebrate a very fun and successful season! We've grown so much this year, and it will be a great chance to meet some of your teammates that you didn't even know you had! The signup page is the same as every tailgate. Pick a food category and pencil in a description of what you'd like to bring. .  BUT this time, you'll see uniform sizes listed, too.  Here's the deal ...  If you have a uniform and you are willing to let others try it on for size, choose the size from the list, and pencil-in a description.  Diane's is there first, so you can see what's happening.  If you don't already have a uniform, this is your chance to come and try one on.  Thinking about getting a tri-suit? Bring your checkbook and we can get the order done that night! It is also BYOB. Click here for the sign-up page. 

Bike Weight and the Myth of Fast Bikes

Click here for an interesting article on the folly of spending thousands of dollars on a lighter bike thinking it will make you significantly faster.

  

CR Half Marathon Survey

Duncan Outslay has asked the club to take a survey to help improve the Caesar Rodney Half Marathon. The survey takes less than 5 minutes.

 http://www.surveymonkey.com/s/L2JTS52

Milestones

Congratulations to Josh and Jen Loren on their wedding in Maui while Josh was there for the Xterra World Championships!

Track Practices

This past Monday was the  last night we’ll be at McKean.  We have reserved the track at the University of Delaware on Tuesday nights with lights on from 5:45pm until 7:15pm.  That goes into December.

How to Jump from Sprint to Olympic Distance Tri's

Click here.

Injury Prevention Checklist

Click here.

Xterra Wetsuit Sale

XTERRA Wetsuits is finally discounting the fastest, most buoyant wetsuit in existence, the Vendetta Sleeveless. Regularly $500, the Vendetta Sleeveless price has been cut in half and will be available for the all-time low price of $249 for a very limited time.

In addition, we will be selling the Velocity-M Speedsuit at a discounted price of $129 (regularly $350). If you haven't already heard, the Velocity-M Speedsuit had the fastest swim time at the Kona World Championships in both 2012 and 2013.

This promotion will be sent out to our internal database tomorrow morning, however, I wanted to give your members a jump start on the discount to ensure they get first dibs before we sell out.

Please share this at your soonest convenience.

Sale Ends October 29th, 2013!

From CoreRecoverySuit

As a fellow triathlete, we want to introduce you to a brand new product that we believe will greatly improve your training ability.  We at CoreRecoverySuit have had the advantage of this new product for a few months now and our team has seen some dramatic results. The CoreRecoverySuit is a unisex clothing line that can be frozen or warmed up to decrease inflammation, limit muscle breakdown, loosen tight muscles and lower your core temperature, all while allowing you to be fully mobile. We want to spread the word to all triathletes so they can continue pushing their bodies to the limit, taking the sport to a new level.  As such, we want to provide you and your team members with an introductory offer of 15% off our entire CoreRecoverySuit line.  This offer is good for all orders placed within the next 45 days.  Please feel free to provide the coupon code: int15 to your active team members. You can find our products online at www.CoreRecoverySuit.com.  We are also on Facebook.  If you spread the word to your team members to like us on Facebook, we will be sure to provide further discounts and advantages to all of your members.   

Like The Tri-Dawgs On Facebook

Click here.

Have a great week!

Coach

Newsletter October 7, 2013

Practice
Click here for the practice.

Club Championships

With close to a 300 point lead I think it is safe to say that we have Piranha's club championship wrapped up. After four years of second place finishes it's nice to be #1 out of around 200 clubs that were entered. They will award the championship at the Cape Henlopen Triathlon and Duathlon on October 13. Please make sure that if you go that you and your family stick around for a team photo. So far we have 27 signed up. You can register here.

Results

Xterra ASP Off Road Triathlon  Salamanca, NY

   Josh Loren   1:54:14   1st overall

HalfFull Olympic Triathlon

   Jocelyn Wong   2:40:14   1st AG

Save the Date

Our first annual club party will be Saturday November 2 at 6:00 at the DSFC Pike Creek location. More details to follow. You will also have an opportunity to order uniforms that night. Lenny Rogers will be putting together a slide show of the team throughout the year. Please send him pics to include at lenny_rogers@hotmail.com. 

From Diane:

The first annual club party is coming up on November 2nd. We hope everyone will be able to come out and celebrate a very fun and successful season! We've grown so much this year, and it will be a great chance to meet some of your teammates that you didn't even know you had!The signup page is the same as every tailgate. Pick a food category and pencil in a description of what you'd like to bring.  BUT this time, you'll see uniform sizes listed, too.  Here's the deal ...  If you have a uniform and you are willing to let others try it on for size, choose the size from the list, and pencil-in a description.  Diane's is there first, so you can see what's happening.  If you don't already have a uniform, this is your chance to come and try one on.  Thinking about getting a tri-suit? Bring your checkbook and we can get the order done that night!  Click here for the sign-up page.

How to Deal With Pre-Race Anxiety

Click here.

Run v. Bike for Weight Loss

At least as triathletes we are doing both. Click here.

How Massage Heals Sore Muscles

Wouldn't it be great to be able to afford a massage after every workout. Click here. Don't forget one of our sponsors is Therapeutic Massage and Wellness. 

Training Tips From John Hughes of Spin 90 - Top 5 Upgrades for More Speed

 In last month's newsletter we shared easy ways to improve your speed and race times by a good bike fit and learning how to use the bike more efficiently. This month let's talk about the top 5 gear upgrades for faster bike times.

 1.    An aero helmet helps reduce the wind drag over your body, saving energy and hopefully adding more speed.  Do not expect to see a huge jump in your average speed, but this is the most cost effective upgrade.

 2.    A good set of aero wheels can impact your average speed measurably.  Do your homework before buying, though. All aero wheels will make you faster than traditional wheels, but some are a little faster than others -  more importantly, they need to hold up. You can spend a ton on cheap wheels or you can invest a little more, and have a set of wheels that will last a long time.

3.    Good tires will not only give you better traction, but can also help prevent flats. Everyone has an opinion about tires, so you may need to try a few manufacturers. Don't get caught up in tire debates. It's a preference, not a political party.

4.    Pick your gearing wisely. Don't settle for the gears that came on the bike if you find yourself always looking for easier or harder gears.  Gear ratios can be changed and should be. Use easier gears for hilly courses, harder gears for flats, or find an average gearing for both, if you don't want to deal with it.

5.    This is a basic tip, but one worth noting. Use clip less pedals (without cages)!  For newer riders you will find you get more power and get up the hills easier.  You may fall. We all have, but the good news is if you do, chances are you won't be going fast because falling always seems to happen at a stop sign.

Newsletter

I will be on vacation next week so there will be no newsletter the next two weeks. Kathy Minka will be running the Saturday swim practices during that time.

Facebook

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