Newsletter June 30, 2012

OWS
The OWS at Lums Pond will not be held this Wednesday July 4th. Have a safe holiday.

Practice
Click here for Saturday's practice and here for a helpful read on swimming in rough water.

Michael Ramone Rundraiser
Michael is the owner of  Delaware Swim and Fitness, our primary team sponsor. He will be running for re-election as representative of the 21st District for the Delaware General Assembly. He is again hosting his annual crab feast at the Pike Creek club. Many Tri-Dawgs have turned out for this in the past and had an enjoyable time. Please join Marianne and me on July 15th. Details are in the attachment.

Diamond In The Rough
This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 21 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.

Diamond In The Rough Tailgating
We will be tailgating after this race. Look for our tents. Since we won't have Margaret and Diane to get us organized this is going to be a "whatever you bring, we'll eat and drink it" affair. Should be fun to hang out for a little while after the race and meet team members you might not have met before.

Club Championships
We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 31 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.

Race Results
Wyckoff Triathlon (.5 m swim/17 m bike/5 m run)
   Duncan Outslay   1:17:02

Mont Tremblant 70.3
   Marc Oleynick   4:51
   Dave Anshen   5:05
   Lenny Rogers   5:20
   Marianne Moore   5:51 (1st 55-59)
   Cindy Johnson   6:00
   Diane Arnold   6:03
   Dave Arnold   Volunteer Extraordinaire

Brick Sprint Tri  
   Blair Saunders 1:01 (2nd overall; 1st 454)
   Dave Drysdale   1:05 (5th overall; 2nd 25-29)
   Vince Lafashia   1:06 (3rd 40-44)
   Margaret Amidon   1:10 (3rd overall; 2nd 40-44)
   Eric Wolfe   1:10 (2nd Clydesdales)
   Josh Inkell   1:14
   Vic Suchodolski   1:16
   Aaron Mason   1:18
   Henry Speed  1:18

Brick AquaBike
   Diana Ortiz   1:17 (1st 30-34)

Mont Tremblant 70.3
I'm not sure if any of the six Dawgs who did this race will write a report but I wanted to say a few things about the race. First of all, it is by the far the best race Marianne and I have been to (except Kona, of course). Marco got us a five bedroom townhouse within walking distance to the transition which was spacious enough for the ten of us and very inexpensive. Every aspect of the race was first class and well run. The village next to the transition area was designed to look like a European village and it was really cool how the last half mile of the run went down through the center of the village. The village was loaded with shops, restaurants and lodging and a ski lift that took you from the bottom of the village to the top. I would guess that about 95% of the course was closed to traffic. The volunteers and townspeople went out of their way to make everything special for the athletes. The swim started off with a nine jet flyover not once but three times. The lake was crystal clear and about 74 degrees. The ride up was a little long (10.5 hours for us) but an easy drive. It was hard to believe this was Mont Tremblant's first triathlon. I would highly recommend this race for next year. They are also hosting a full Ironman in August.

Water Running
Click here for training tips for running in the water.

Bethany Beach Triathlon
Click here for information.

Lake George Triathlon
Click here for information.

Michael Phelps
Of course he is once again the big story as the Olympics approach. Click here to see short three videos on his recovery, nutrition and strength training.

Ironman App
IronTrac is an app that I used at Mont Tremblant to track everyone. I'd recommend it if you are tracking another triathlete in an Ironman event.

Make-A-Wish Triathlon
September 29, 2012 – TriColumbia ChesapeakeMan Endurance Festival in Cambridge, MD is benefitting Make-A-Wish Mid-Atlantic this year! You can register for this event here. This is the same triathlon that was held for 28 years in Sea Colony but has now been moved. In fact their first year was my first triathlon!

Have a great week nd a safe holiday.
Coach

Newsletter June 17, 2012

Practice

Click here for Saturday's practice.

 

Race Results

St. Andrews Sprint Triathlon- Too bad this doesn't count for team points because the Dawgs came up big in this race.

Blair Saunders   1:04   2nd overall male

Brett Saunders   1:10   1st 15-19

Jocelyn Saunders   1:11   1st overall female

Charles Collier   1:11   2nd 15-19

Grant Otto   1:13   3rd 15-19

Jake Minka   1:13   4th 15-19

Brooke Saunders   1:16   1st 15-19

Robert Beck   1:18   5th 45-49

Josh Inkell   1:21   5th 30-34

Thomas Coleman   1:22  

Carla Otto   1:24   4th 40-44

Alexa Murray   1:28   3rd 15-19

Lisa Curl   1:28   5th 45-49

Michael Barboun   1:30

Rich Biedermann   1:31

Jamie Coleman   1:34

Joanne Hennessy Slawter   1:53

Valerie Longhurst   1:57

Michael Pietruczenia   1:58

 

Milestones

Congratulations to Eva Van Stratum for qualifying for the Powerman Zofingen Long Course Duathlon Championships in Switzerland being held in September.

 

Diamond In The Rough

This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 17 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.

 

Club Championships

We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 2 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.

 

How to Run a Tempo Workout

Click here.

 

Complete Triathlon Guide

USA Triathlon, the national governing body for the sport of triathlon in the United States, offers readers authoritative advice from the sport’s top triathletes and coaches.

Click here for more details.

 

Improve Bike to Run Efficiency

Click here.

 

GPS Watch for Sale

I'm selling a Garmin 305 watch with HR monitor. Click here for details on it and what is included. It is 3 1/2  years old so I'm not sure what upgrades have been made to it since. Works perfectly well. I'm just buying something newer.  I'll take the best reasonable offer.  Coach

 

I will be at Mont Tremblant 70.3 so there will be no newsletter next week. Have a great two weeks.

Coach

Newsletter June 11, 2012

Practice

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

 

Race Results

Lots of racing this weekend. Contact me if I missed your results.

 

Independence Triathlon

Katie Dickerson  47:58 (1st overall female)

Robert Beck   55:01

Josh Maybury   56:17  (4th 30-34)

Joanne Mullen   1:04:55

Larry Filtz   1:06:15

Kristin Lepley   1:14:18

 

San Diego Marathon

Patty Webster   6:02:32

 

Blackwater Duathlon (USAT National Long Course Championship)

Eva Van Stratum 4:24:48 (4th 50-54)

 

Eagleman 70.3

Mike Welch   4:33

Brian Welch   5:06

Jocelyn Saunders   4:48 (1st Masters)

Patricia Clifford   6:16

 

Eagleman Aquavelo

Brett Saunders   3:10  (1st 16-19)

Stephanie Khan   3:29  (1st Masters)

Brooke Saunders   3:55  (1st 16-19)

 

Tri-It

Dave Drysdale   48:50  (1st 25-29)

Ryan Lowe   49:37   (1st 35-39)

Dan Hahn   50:48   (3rd 35-39)

Allan Cox   57:53  (3rd 45-49)

Sandy Womer   58:11   (1st 35-39)

Kris Drysdale   1:04:26

Sarah McElrath   1:06:47

Steve Owens   1:07:17

Val Longhurst   1:21:31

 

Xterra East Coast Championships

Josh Loren   3:03  (7th AG)

Vince Lafashia   3:09  (11th AG)

 

Xterra Richmond Trail Run Half Marathon

Margaret Amidon  1:53  (1st AG Qualifies for Worlds in Hawaii)

 

Diamond In The Rough

This is our next team race so we want to get as many as possible signed up for it. The race is in Perryville on July 7th. There is an international distance and a sprint distance so something for everyone. So far we have 13 signed up. I'd like to see us hit 50 entries. We will be organizing another tailgating event. Click here to get registered.

 

Club Championships

We've fallen a good bit behind Team Bricks but there is stilll plenty of time to bridge the gap. What has me concerned is that Turks Head is only 2 points behind us. We've never been challenged for the second spot and looks like this team is making a run at us. We really need to step up our game and get signed up for more races. The next big one is Diamond In The Rough (see above). Remember we have no fees for team membership and we rely on club winnings to finance the team. Please make an effort to get signed up for Piranha races.

 

Xterra Wetsuit Newsletter

Click here for some good information from them including repairing wetsuits.

 

Milestones

Val Longhurst filed for re-election for Delaware state representative in the 15th district. Between Val and Michael we have a lot of representation in Delaware!

 

GPS Watch for Sale

I'm selling a Garmin 305 watch with HR monitor. Click here for details on it and what is included. It is 3 1/2  years old so I'm not sure what upgrades have been made to it since. Works perfectly well. I'm just buying something newer.  I'll take the best reasonable offer.  Coach

 

IronSherpa

Click here for an amusing article on being your partner's sherpa/coach/cheerleader/psychologist etc.

 

Biggest Mistakes When Racing in Heat

Click here.

 

Have a great week!

Coach

Newsletter June 2, 2012

Practice

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

 

MiamiMan

Looking to extend your season this fall. Click here for this triathlon in November with Internation and 70.3 distances.

 

Race Day Fueling

Ever have trouble choking down something to eat the morning of a long race? Click here to read a USAT article on what you can do to make sure you are well fueled.

 

Milestones

 

Race Results

Congratulation to Ryan Stahnke on winning the Hammonton NJ Duathlon!

 

Open Water Turns

Yes there is such a thing. Click here to maybe save some time and energy going around a bouy or drop someone who is drafting off you. I would not try this in a race without practicing it first.

 

Wetsuit Rental

Delaware Running Company is now renting wetsuits. They are also one of our sponsors so don't forget to mention you are a Tri-Dawg to get a discount.

 

Small Group Lessons

Kathy Minka, a fellow Dawg and DSFC Aquatics Director, has some small group lessons going for those who feel like they could benefit from a more instructional type setting to improve their swimming ability. You can contact her at kathym@freestyles.org or call 302-234-8500 for more information.

 

 

Have a great week!

Coach

Newsletter May 28, 2012

PracticeClick here for Saturday's practice.

 

Bike for Sale
Here are the specs of the bike Brandon Dombrowski is selling. Fuji team pro (full carbon frame and fork) SRAM rival components.  The wheels are the stock wheels (which are a descent training wheel set). Carbon FSA crank 53/39 ratio. The bike size is a 54 so it fits anyone 5'7" to 5'11.  He can send photos to anyone who is interested! His e-mail address is dombrowskiutd01@gmail.com.

 

Hydration

Click here for an article on hydration.

 

More Columbia Results

Marc Oleynick  2:23:30 (4th in AG)
Peggy Oleynick  3:34:59

 

Like Us On Facebook

Click here for one more way to stay on top of things.

 

Have a great week!

Coach

Newsletter May 20, 2012

PracticeClick here for Saturday's practice. We have room in the pool for a few more people. Contact me if you are interested in joining us on Saturday mornings 7-8:30.

 

Long Course Practices

There is a possibility of getting some practice time at UD's outdoor 50 meter pool this summer. It would be most likely a pay per practice. Practice

 

Bike Training

Here is a good article on critical volume for bike training from USAT.

 

Milestones

Seems we have a litter of new Tri-Pups! Congratulations to Jen and Josh on the birth of Isabella Marie Loren 7 lbs. 7 oz. and 20.5" and to Chris and Carrie on the birth of Quinn McGoldrick. No doubt that Isabella and Quinn are loaded with fast twitch fibers.

 

We're Growing

We just passed over 200 members on the team! Who could have guessed that almost six years ago when we started with 3 or 4 friends that we would have such a dynamic team today.

Stan's Notubes

Eric gave me a head's up about this site. Check it out to find out about their no tube sealing system. Could be the answer to going flat free forever.

 

Triathlon Coaching

Click here for a good article that you should read if you are thinking about getting a personal coach.

 

Results

Columbia Triathlon (Olympic Distance)

Brett Saunders   2:24:10  (2nd 14-16)

Dave Drysdale   2:27:15 

Jake Minka   2:29:28   (3rd 14-16)

Jocelyn Saunders   2:30:49   (1st 45-49)

Brooke Saunders   2:40:10   (1st 17-19)

Alexa Murray   2:56:24   (2nd 14-16)

Amalija Jurcik   2:53:20   (1st 14-16)

Patricia Clifford   3:02:41

Brian Drysdale   3:10:25

Diane Arnold   3:23:13

Heather Zolna   3:23:13

 

More Results

With races going on every weekend now it's impossible for me to research all them for times. I will gladly post anyone's race results if you forward me the information.

 

Have a great week!

Coach

 

Newsletter May 13, 2012

PracticeClick here for Saturday's practice and here for my blog and the podium spot. We have room in the pool for a few more people. Contact me if you are interested in joining us on Saturday mornings 7-8:30.

Race Reports

I'm always encouraging others to provide us with race reports especially if you have a talent for writing. I don't get as many as I would like. The importance of them  is what others can learn about your experiences and the race that you did. Diane sent me a race report from a friend of hers that gives the kind of insight into racing that might help others. It's also cool when you find out other people have the same thoughts that you have.

 

Results

Delaware Marathon

Margaret Amidon  3:58

Marianne Moore   3:58 (1st AG)

Glenn Moore   4:25 (3rd AG)

 

Delaware Half Marathon

Josh Inkell  1:54

 

Cascade Lake Duathlon

Josh Maybury  1:31:02  (1st 30-34)

Vic Suchodolski  1:31:39  (3rd 40-44)

 

King of the Hill Off-Road Triathlon

Vince Lafashia  1:45:24  (1st 40-44)

Blair Saunders   2:09.24

Tricia Fitzgerald   2:11:33 (1st 30-34)

Alicia Markey   2:38:31 (3rd 30-34) 

 

Milestones

 

 

Devilman Pics

Click here to check out the pictures on our website.

 

How to Put On A Wetsuit

Here is a video from Xterra on the correct way to put on your wetsuit.

 

Five Running Mistakes and Fixes

Click here to see if any of these suggestions can help.

 

Race Day Preparation

Race day can be daunting, even for seasoned multisport veterans. In this clip from Triathlon: Getting Started, Volume 1 of the 5-disc USA Triathlon Training Series, triathlon legend Mark Allen discusses how you can adequately prepare so that you enjoy the race. From scouting the course and mental prep to gear tips and race strategy, Mark’s advice is proven to turn any race course into a comfort zone. Click here for the clip.

 

Stolen Bike

Hi all - I'm a local triathlete and wanted to spread the word that my 2007 Cervelo P2 was stolen last Thursday night. If you happen to see anything around that looks suspicious, I'd be grateful if you could let me know. It's the blue/white/black version and has a Cycleops PowerMeter (yellow computer), and a silver Terry saddle. It was stolen from the Pike Creek area. My 2008 IMLP bike stem number is still on it under the computer hub (#2047), so I can ID it that way, or through some marks on the frame. Thanks in advance for anything you see! Jessica Woodruff  (Contact Coach if you have any information and I will pass it on to Jessica.)

 

From Xterra Wetsuits

I am writing you today because we are in the process of making our sizing chart more accurate for you and your team members, and we are hoping to get some assistance from your current XTERRA Wetsuit wearers!

We have compiled a brief survey that will only take about 1 minute to complete.  While there is no requirement for completion, we hope you and your team members will take the time to fill it out.  Fill it out before May 31st and you can enter your email address at the end for a chance to win a free Transition Backpack!

We are requesting that only current users of an XTERRA Wetsuit fill out the form.  We appreciate any feedback you can give as it will only help you and future team members order the right suit the first time!

Please follow the link below to view the survey:
http://www.surveymonkey.com/s/JYJ3VVH

Summer Camp

Tired of spending all your money sending your kids to camp? Leave the kids home and head out to a week long triathlon camp. Click here for details.

 

Have a great week.

Coach