Newsletter March 24, 2015

Results

It seems as though the Caesar Rodney Half Marathon kicks off our season each year. I will start posting individual road race results half marathon distance or greater and any multisport individual and relay results. If I know you are doing a race, I will do my best to enter your results if I can find them. I have about 350 names in our data base so it is a little difficult to go through a race and pick out all the Tri-Dawgs. Please feel free to send me your results. There is no deadline to get me your results. If you see I have posted a race but didn't show your results, let me know and I will post them in the next newsletter.

Caesar Rodney Half Marathon

Brian Welch   1:24:10

Aaron Perelman   1:27:34

Chris McGoldrick   1:29:36

John Lindtner   1:31:29

Susanne Vanzijl   1:32:20

Kris Kuss   1:36:34

Lee Dresser   1:44:42

Howard Keener   1:44:53

Nancy Welch   1:45:17

Jamie Brabston   1:45:37

Andy Campbell   1:50:29

John Chillington   2:00:22

Patty Webster   2:23:49

Summer Lifeguards Wanted

Do you know a high school or college student looking for a summer job? I will be hiring about 150 lifeguards. Applications and certification courses can be found on our website at www.amspools.com.

NJ Devilman

We will be the premier club at this May 3rd race and as such the club will receive a rebate for every entry that we have. This race officially kicks off our season each year and we always have a fabulous tailgate party afterwards. There is a race and distance for everyone. Our goal is 50 plus entries this year. Right now we are at 27 entries. Click here for details on the race and to register.

Ironman Maryland Volunteers

If you are going down to support a participant or just checking out the course, why not volunteer while you are there. Here are opportunities to volunteer.

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

I like swimmers to leave :05 after the person in front of them but if you have seven in a lane and are doing longer repeats you end up with a bottle neck. The solution is to push off the wall one right after another with no wait time. This means getting your head up a little and drafting off the person in front of you. Great skill practice for actual competition.

With more swimmers it's hard to do real long repeats so try making that a part of your weekday practice. You should do at least one 1500 yard timed swim per month to gauge your cruise interval speed. Figure out your 100 yard pace for that swim and that should be the basis for setting your intervals. For example, if you swam the 1500 in in 25:00 your 100 pace would be about 1:40. If you are swimming 100 yard repeats you would set your intervals based on that time. If you were doing 200 repeats you would set your intervals on twice that time or 3:20 and so on.

*********Team Swim Cap Order FINAL DEADLINE***********

*****************SUNDAY, MARCH 26, 2015:********************

____________________________________________________

Please find the new team swim caps and order form below. If you are interested in purchasing caps, please...

____________________________________________________

1. Copy and paste the order form into a new email. 

2. Fill out the necessary information.

3. Email it back to me at ericfwolf@gmail.com. 

____________________________________________________

- A minimum number of either 2 name caps (same name 

  on each cap; 2 for $15) or 2 nameless caps (2 for 

  $10) must be purchased. 

- A combination of both name and nameless caps may be   

  purchased provided a multiple of 2 of each is ordered.

- Payment will be due when you pick them up.

- Once placed it takes about 3 weeks to receive the order 

   so we hope to have them back in time for the beginning 

   of OWS in May.

**************************************************************************

ORDER FORM:

1.) Full name:

2.) Total number of name caps:

3.) Name as you would like it to appear on the cap:

    (Note: All letters are in uppercase block print. If you 

     need a lower case letter such as in the name

     "McDONALD" or a first initial because you share a last 

      name with another member, please indicate.)

4.) Total number of nameless caps:

5.) Total $ amount due upon receipt:

Newsletter March 18, 2015

NJ Devilman

We will be the premier club at this May 3rd race and as such the club will receive a rebate for every entry that we have. This race officially kicks off our season each year and we always have a fabulous tailgate party afterwards. There is a race and distance for everyone. Our goal is 50 plus entries this year. Right now we are at 26 entries. Click here for details on the race and to register.

Swim Caps

I sent out an e-mail about a week ago regarding ordering team caps with your name on them. Deadline is March 23. Contact Eric at ericfwolf@gmail.com if you have any questions.

ORDER FORM:

1.) Full Name: 

2.) Total number of name caps:

3.) Name as you would like it to appear on the cap: 

    (Note: All letters are in uppercase block print. If you 

     need a lower case letter such as in the name

     "McDONALD" or a first initial because you share a last 

      name with another member, please indicate.)

    

4.) Total number of nameless caps:____________________

5.) Total amount due upon receipt: ____________________

Send this order form to Eric

Delaware Marathon

Come join over 3,000 new and old friends at the Discover Bank Delaware Marathon Running Festival presented by Patterson Schwartz on Sunday, May 10, 2015.   

Please sign up now as prices for all events increase on April 1st.  Already registered, only 60 days to go! (expect to receive informational emails beginning in April)

As of March 12, 2015, we have 372 Marathon registrants; 803 Half Marathon registrants; 348 4P Relayrunners (87 teams) and 304 8P Relay runners (38 teams).   Although there is still plenty of room in the field for you, we will sell out again for our 9th straight year. 

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

With more people in the pool we also got a chance to practice drafting. I like swimmers to leave :05 after the person in front of them but if you have seven in a lane and are doing longer repeats you end up with a bottle neck. The solution is to push off the wall one right after another with no wait time. This means getting your head up a little and drafting off the person in front of you. Great skill practice for actual competition.

With more swimmers it's hard to do real long repeats so try making that a part of your weekday practice. You should do at least one 1500 yard timed swim per month to gauge your cruise interval speed. Figure out your 100 yard pace for that swim and that should be the basis for setting your intervals. For example, if you swam the 1500 in in 25:00 your 100 pace would be about 1:40. If you are swimming 100 yard repeats you would set your intervals based on that time. If you were doing 200 repeats you would set your intervals on twice that time or 3:20 and so on.

Caesar Rodney Half Marathon and 5K

Michelle Wang is still looking for course volunteers. You can reach her at michelleawang@yahoo.com.

Tri-Dawgs on Facebook

You can find us at Delaware Swim and Fitness Tri-Dawgs. Good information is shared there.

Bike for Sale

Specialized Tricross bike (2011 model) with 52cm frame. Used, but has been ridden under 300 miles. Selling because it is too big for me. Specs can be found: http://www.specialized.com/us/en/bikes/archive/2011/tricross/tricrosstricross#specs All original components. Currently has Shimano M520 SPD pedals on it (and included), but original flat pedals also included. Tires show some wear, but willing to discuss price as a result. This is a great first bike, triathalon bike, or cyclo-cross bike! Amelia (Amy) Arundale, PT, DPT, SCS aarundale@gmail.com or arundale@udel.edu.

Upper Main Line YMCA Tri Festival

Sunday, April 26 

Upper Main Line Y, Berwyn 

The Tri Festival features a Sprint Triathlon, Duathlon or AquaBike events in a laid-back, fun and friendly atmosphere. The event is expected to draw nearly 500 athletes from around the region. For first timers, the pool swim makes it a safe confidence booster before trying an open water swim later in the season. For seasoned triathletes, this event serves as a great warm up to the season! 

Race as an individual or as part of a relay team. The events take place in the Upper Main Line Y's 50-meter pool and through scenic Easttown Township. 

The Upper Main Line Y is located at 1416 Berwyn Paoli Rd Berwyn.

Proceeds from the UMLY Tri Festival support the work of the Upper Main Line Y to offer income-based membership, low-cost childcare, subsidized summer camps and other life-changing programs for kids and families. For more information, contact Karen Murphy, 610-647-9622 or kmurphy@ymcagbw.org.

Sprint Triathlon: 500m swim, 20K bike, 5K run

Duathlon: 5K run, 20K bike, 5K run

AquaBike: 500m swim, 20K bike

Newsletter March 5, 2015

Can you believe this weather? In March? Haven't we been tortured enough this winter? Anyway I thought I'd send out a quick newsletter for those stuck at home or killing time at work until Scrooge lets you go home. Be sure to check out info on the bike expo.

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

During today's practice (found in the Practice Archives) I was talking to the lane 1 swimmers about the importance of learning to swim a steady, relaxed pace. Too often novice swimmers will swim the first half of a repeat too fast and then will barely be able to finish the repeat or have to stop. Slowing down and swimming relaxed is far better than swimming faster and then having to miss repeats. It's also good practice for your first triathlons as inexperienced triathletes will often start out too fast and waste a lot of nervous energy and then end up with a bad swimming experience. It's not as much about how fast you go in the swim as it is about coming out of the swim feeling good and ready to go fast on the bike and swim.

Running Recovery

Here are some tips on recovering from your run training.

Bike Wanted

Sinclair Rehberg is looking for a 56 cm tri bike. You can reach him at swrehberg@gmail.com.

First Triathlon

Thinking about doing your first one and having some anxiety. Take a look at this for some motivation.

TriSports.com Offer

What's better than a deal that gives you free shipping? How about free standard shipping plus double rewards point? Starting March 3rd, we're offering FREE standard ground shipping on all orders over $99*, plus double points on everything. Now you can choose from the largest selection of triathlon gear in one place, and it won't cost you anything extra to get it to your front door. So come on in, take a look around, and if you spend over $99, the shipping is on us.

Looking for a Tri Bike

Here are some great tips for selecting the bike that is right for you.

Bike Fit for Geeks

Here is a rather technical article on proper fitting.

How to Make Yourself Poop Race Morning

OK, this sounds a little weird but haven't we all been there one time or another? Now if we could just have our own personal porta pot life would be great!

Inside Line Bike Expo

This sounds like a pretty cool expo this Saturday in Newark. Directions are on their website. Tickets are $8 at the door but there is coupon on the website for $3 off. Might be fun to head there as a group after practice.

Have a great week!

Coach

Newsletter March 2, 2015

Club Membership

As mentioned previously we will soon begin restructuring our membership which will include a $12.50 annual fee plus a small credit card fee. Once we roll this out on our new website membership privileges will only be for those who have paid the membership fee. We will probably allow a one month grace period to get enrolled. Privileges include things like the discounts from our sponsors, Saturday swim practices, Lums Pond OWS and the e-newletter. There will be a members only access to certain parts of the website and membership cards to show our sponsors.  

A Look Back

Years ago I wrote a weekly blog for the club website. I thought it would be interesting to look back at those blogs and republish them here. I have edited out a few irrelevant parts.

Despite Marianne telling women in the locker room that we were doing the dreaded 10 x 100's, we actually repeated the previous week's practice. When I was coaching everyday I would run back to back practices occasionally for several reasons. Sometimes I just didn't like the way we swam the practice first time and I would rerun it to prove a point. Other times I would rerun it to see how we could improve upon it given the experience of doing it once. For example, sometimes you might not be sure how to pace a set or practice and the experience of doing it again gives you a better idea. Also it's a way of challenging yourself to see if you can attack it a little better. So don't hesitate to try doing the same practice on your own back to back.

At the end of the second set I asked how many people had done a stroke count during some part of that set. As I correctly predicted the answer was none. Really? This is so important yet it's amazing how often we forget to do this. Every practice you should do a stroke count for a least one repeat. Distance per stroke is a very important thing to work on for improving for distance swimmers. It is a great tool for measuring how well you are improving with your stroke mechanics. Make stroke count a part of every workout without being reminded.

Basic Biking Safety

Someday it will be warm enough to practice these tips. 

Tips on Balancing Work and Training

Click here. Of course the ideal situation would be if your boss is a triathlete.

Training Motivation

See if this video helps get you motivated to workout.

Is Your Personality Causing Injuries

This is opposite of what I thought. Click here.

Novice Triathlon Tips

Here is some good basic advice.

Self Hypnosis App for Athletes

If you try this out let me know what you think. I think it's only $3.99 so it might be worth a try.

Xterra Wetsuits

2015 is looking to be a fantastic year, and we are very excited to be partnering with you! There are many exciting things to announce! 

The first of which is a complete makeover of our lineup! First and foremost we have given our suits a complete makeover. The color highlights will now be gender specific - the men's Vortex suits will have brighter and bolder yellow, while the women's Vortex will have teal green highlights. The men's Vector Pro is now fire engine red, and the women's Vector Pro is now magenta. 

We are offering PRESALE on all of the new suits to our clubs first. The new suits have new neoprene and new liners. The new neoprene is more flexible, and more elastic, it is lighter weight, and even more buoyant. The liner is softer and more flexible and elastic. It even retains less water!

CLICK HERE to access your savings, and don't forget to enter CO-DAWGS for your EPIC pricing!

Have a great week"

Coach

 

Newsletter February 24, 2015

No Track Practice 2/24/15.

Tri-Dawg Gear

You can now order gear directly from our website. More articles will be added later. Click here. This does not include uniforms as they are only ordered once a year and that order has been placed.

Tips for Improvement

Here's a rather long article but if you don't have the time to read it at least read the "Take home messages."

Why Does Swimming Make Me Sleepy

Ever find your head on the keyboard at work after a swim workout? Here might be an explanation.

Long Interval Workouts

With more and more emphasis on short interval workouts, here is a good article on the benefits of longer intervals and some sample workouts.

Why You Should Volunteer for a Race

Here are six good reasons why you should volunteer.

Do It Yourself Bike Tune Up

Good time of year to do this.

Workouts by Eric Wolf

Below are some workouts that are swim and triathlon specific. If you are ever looking for a great personal trainer, Eric is the best!

ExRx: 3 sets x :30/exercise; :30 to 1:00 rest. 

As you progress:           1. Increase the exercise duration.                                      2. Reduce the rest period.                                                   3. Do more than one group per workout.

Group A:
1) Push-ups
2) Right-arm/Left-leg Birddogs
    Left-arm/Right-leg Birddogs

http://m.youtube.com/watch?v=wiFNA3sqjCA
3) Russian Twists

http://m.youtube.com/watch?v=wkD8rjkodUI
4) Knees to nose (i.e. Knee ins)

http://m.youtube.com/watch?v=AfQ7mH9cE9I
5) Straight-arm Pushdowns 

http://m.youtube.com/watch?v=AjCCGN2tU3Q 

6) Rotator Cuff - Right arm forward and backward
                           Left arm forward and backward

http://m.youtube.com/watch?v=EY2tNBOmvGs 

(Backward=lateral external rotation at minute 8:07

 Forward=lateral internal rotation at minute 9:51)

Group B:
1) Straight-arm planks

http://m.youtube.com/watch?v=d4B_ThIo1ZU
2) Supermans

http://m.youtube.com/watch?v=Qv7wmIEa3Ow
3) Side-planks (right and left)

http://m.youtube.com/watch?v=NXr4Fw8q60o
4) Wheel Rollouts

http://m.youtube.com/watch?v=DA2QGI0NPWU
5) Scissor Kicks (i.e. Big flutter kicks)

http://m.youtube.com/watch?v=mTrVciAphOA
6) Bent Over Cable Pushbacks

(Use cables and D handles for this, if you wish and pull with either both arms simultaneously or one arm at a time.)

http://m.youtube.com/watch?v=Sr570KZvyBQ
7) Dumbbell Shoulder Presses 

http://m.youtube.com/watch?v=B-aVuyhvLHU

Group C:
1) 90 degree planks 

http://m.youtube.com/watch?v=NUWRJ5peAk8 

(ie This is the best one I could find but I want your elbows to come out to the sides like you are lowering yourself down for a pushup.)
2) T-Supermans 

(A superman except the arms come out the sides with palms down and shoulder blades squeezed together.)
3) Cable Trunk Twists - right and left

http://m.youtube.com/watch?v=7F3iuKvarX4
4) Pike-ups (or V-ups)

http://m.youtube.com/watch?v=iP2fjvG0g3w
5) Double leg lifts 

http://m.youtube.com/watch?v=bVA-JH2sZ2k
6) Wide grip lat pulldowns

http://m.youtube.com/watch?v=9216fo6nA7A 

7) Rotator cuff - Right arm in and outs
                           Left arm in and outs

http://m.youtube.com/watch?v=EY2tNBOmvGs 

(First two movements in this video but use a cable and D handle instead of a resistance band)

Seven Minute Workout

 "The 7-Minute Workout"—a workout you can do just about anywhere with very little time. The collection of movements are meant to be performed with no more rest than is required to change stations. To do the workout, start off with 30 seconds of as many jumping jacks as you can, than transition to the wall-sit for 30 seconds, then 30 seconds of push-ups. And so on. Jordan says you can do the circuit several times over if your fitness (and time) allow for it.

1. Jumping jacks

2. Wall sit
3. Push-up
4. Abdominal crunch
5. Step-up onto chair
6. Squat Lower body
7. Triceps dip on chair
8. Plank hold
9. High knees/running in place
10. Lunge
11. Push-up and rotation
12. Side plank

Have a great week!

Coach

 

Newsletter February 15, 2015

Maintaining Balance in Your Life

Some solid advice for finding balance in your life while you train. Click here.

Caesar Rodney Half Marathon

In the last year or so, I have gotten very involved in volunteering for the American Lung Association in Delaware. Held for over 50 years, The Caesar Rodney Half Marathon and 5k is a renowned Delaware tradition! It is Delaware’s oldest and most prestigious running event, attracting approximately 1,800-2,000 participants and raising funds for the full mission of the American Lung Association.  The ALA mission is to save lives by improving lung health and preventing lung disease through education, advocacy, and research. 

I am seeking volunteers for the Caesar Rodney Half Marathon and 5k race on March 22^nd!  We need volunteers to help us run packet pickup at the ALA offices in Newark for a 4-hour shift on 3/19 between 10am – 6pm, 3/20 between 10am-6pm and 3/21 between 10am-4pm.  We also desperately need volunteers for race day on 3/22 from 7am-12pm to help direct runners on the course!  Please email lmattey@lunginformation.orgor check out our volunteer match post for more details!  http://www.volunteermatch.org/search/opp1936068.jsp

To register to run the ½ Marathon, 2-person Relay (6.5 miles each) or 5k race click here: www.lunginfo.org/caesarrodney

Follow on Facebook:  https://www.facebook.com/CRHalf

Please feel free to share with anyone you think would be interested.  Thanks in advance for your help ☺

Thank you!!Michelle Wang

Delaware Marathong and Half Marathon

The Sunday, May 10, 2015, Discover Bank Delaware Marathon Running Festival to be held in Wilmington, Delaware is now only three months away!  

First State – First Race – PR!        

Do you know someone who wants to run their first marathon or half marathon?  If so, please forward this email to them.   Our small field = lots of personal attention and plenty of room to run.  Our easy registration, great giveaways, easy access from I-95 + a scenic course makes theDelaware Marathon or Delaware Half Marathon a perfect first time event or a perfect place for a PR!  Nearly 20% of our runners say they are first-timers – so your friends will have lots of company and support during their run.   

Please Sign Up Now!! Prices go up April 1.   Valentines Special: through midnight on Sunday 02/15, register yourself and your favorite Valentine (spouse, family member, friend) and receive a discounted rate with promo code BEMYVALENTINE at checkout. Choose from two marathons for $160, two half marathons for $120, or one marathon/one half for $140. (Online only, with same credit card used for both races.)

As of Feb 13, 2015: 

Marathon: 269 pre-registered runners (268 at this date last year)

Half Marathon: 516 pre-registered runners (497 at this date last year!)

4P Relay Marathon: 61 4P Teams (45 teams at this date last year)

8P Relay Marathon: 14 8P teams (2 teams at this date last year)

We’ve sold out the last nine years, so sign up now before the price goes up in April!    

This year’s SWAG (The Stuff We All Get!) will be Unbelievable!!

A gender specific two toned Leslie Jordan tech shirts (smoke/yellow for boys and lavender/purple for girls); a logo cinch bag from AT&T; a Head Sweats logo runner’s hat from Discover Bank; a Delaware Marathon pint glass from NKS Distributing; a Memo from a Delaware Marathon memo pad from Minuteman Press; Free Athlete Tracking and Bib Look-up from NOVA Timing; and NEW THIS YEAR – all digital photos taken by Ken Shelton Photography on the course and at the START/FINISH will be FREE!

All runners will also receive an upgraded all-American post race BBQ from 2 Fat Guys Catering; featuring the Frank’s Wine champagne tent, the Michelob Ultra/Shock Top beer garden; the Mid Atlantic Dairy Assn chocolate milk finishers photo lounge; the AT&T free cell phone charging station; race announcers for all events, 3X the music on course, expanded tailgating opportunities, and a 72 page event program.  Also, we have a new spinner medal for the marathon and half marathon, colorful personalized race bibs with nicknames for the marathon and half marathon, and the ability to print your own finisher certificates for the marathon and half marathon; plus emailed results w/splits for all events.

Don’t forget to take advantage of our runner’s expo hosted by Delaware Running Company, where on Saturday you can buy a Class of 2015 event shirt with your names on the back; enjoy a post race massage; and enjoy  

Check out the Delaware Marathon on Facebook and Twitter.  We now have 2300 Facebook members and 1250 Twitter followers!  

Discover Bank is our new Title Sponsor!  Discover’s online banking makes managing your money a breeze by offering online Savings, Money Market, CD, and IRA CD Accounts with rates that consistently beat the national average.  Sign up or show your Discover Card in their tent on race weekend and receive, not only their outstanding personal customer service, but some special welcome gifts related to the marathon. 

Delaware Half Marathon sponsor:  Patterson Schwartz is Delaware’s largest independent REALTOR® with seven offices and over 350 full-time Sales Associates.  PS offers a full range of services including residential home sales, purchase and rental; relocation services and property management. Since their founding in 1961, PS has been committed to providing superior guidance and service to all their customers.

Health Care sponsor: Christiana Care Health System Providing all medical services for the Delaware Marathon, Christiana Care’s mission as an organization is to serve their neighbors as expert, caring partners in their health. They do this by creating innovative, effective, affordable systems of care that their neighbors value.  This is their promise to you. They call it The Christiana Care Way.  Click to Watch the Video.

Re-Fuel with Chocolate Milk!: Hy-Point Dairy Farms and the Mid Atlantic Dairy Association sponsor our 4 Person Delaware Relay Marathon!  Low-fat chocolate milk is a great choice after your next practice or race.  Milk has nine essential nutrients, including calcium for strong bones and protein for lean muscle. It has fluid to rehydrate your body and electrolytes to replenish what is lost in sweat.  Chocolate milk can help you refuel and be ready for what comes next!  Remember: lots of fresh, cold, low-fat chocolate milk and ice cream sandwiches will be available to all DMRF participants.

AT&T sponsors our 8 Person Delaware Relay Marathon. The exclusive telecommunications provider of the Delaware Marathon. With a powerful array of resources, including the nation’s largest 4G network, AT&T is a leading provider of wireless, Wi-Fi, high speed Internet, voice and cloud-based services.  AT&T also offers the best wireless coverage in Delaware.

Thank you to Dick’s Sporting Goods and ATI Physical Therapy for joining our team.  Click on the DSG link for money saving coupons. .  

Also, our heartfelt thanks to Novo Nordisk, Highmark Delaware; Delaware Running Company; ServiceMark; Hopkins Moving & Storage; 1-800-PACKRAT and all our other friends and supporters. 

To unsubscribe, please reply with the word Unsubscribe in the Subject Line.

Joel Schiller & Wayne Kursh

Operations and Race Director

Summer Lifeguards Wanted

Do you know a high school or college student looking for a summer job? We will be hiring about 150 lifeguards. Applications and certification courses can be found on our website at www.amspools.com.

Newsletter February 10, 2015

Summer Lifeguards Wanted

Do you know a high school or college student looking for a summer job? We will be hiring about 150 lifeguards. Applications and certification courses can be found on our website at www.amspools.com.

Xterra Wetsuits

The best sale we've ever had has now hit! Just when you thought the deals couldn't get any better, we're getting rid of all 2014 inventory! Prices have never been better, quality has never been higher, and customer service is still at the standards you've come to expect. We must closeout on existing items, and you're the beneficiary! Please note- this is for existing, in stock inventory only!

To get the amazing deals on these suits, please use CO-DAWGS. If you have any questions, please do not hesitate to contact me!

To get the amazing deals available right now, please CLICK HERE and use your discount code!

2015 Challenge AC Triathlon

Dear Fellow Mid-Atlantic and Northeast Triathlon Clubs, 

Enclosed you will find our latest Club program for your consideration and support of the 2015 Challenge Atlantic City Triathlon. With a new two loop swim, ( high tide this year), new flat bike route thru the Pine Barrens and blueberry fields, a run course All on the famous AC Boardwalk, and to Finish your day at Boardwalk Hall, this year’s event will be an exciting weekend for endurance sport !

This year we have added a Half to the Full Triathlon and also added a Half Aquabike to the Full Aquabike. Of course we still offer relays for both the triathlon events.

It is our desire to engage as many clubs as we can, and at the same time we are also planning on a separate Tri Club competition within the main events. More details will follow.

WE feel strongly that our program, herein outlined, will offer huge benefits to your clubs. We know that you and your club members have many triathlon event options for this year but wanted to reach out with our program geared to strong participation and added value and benefits to you as a club member and CAC race participant.

We hope to see your teams on the start line June 28.

How Come My BMC Doesn't Go That Fast?

The 24 year old Aussie of Team BMC managed to break the 1-Hour record with a total distance of 52.491 km (about 32.6 miles) at the Velodrome Suisse in Grenchen. Dennis who was victorious at the 2015 Santos Tour Down Under earlier this year rode steadily faster and in the end only faltered slightly. With 1.5 minutes still on the clock Dennis moved past the existing 51.852 record mark set by Matthias Brändle of IAM Cycling late last year and 90 seconds later he was in the history books. 

Dennis was seemingly trying to push past 53 kilometers and for a while his pacing was headed that way, but in the end the Aussie finished at a very strong 52.491 kilometers. 

Upcoming Local Races

Central YMCA Indoor Tri/DU Sunday, March 1st - Wilmington, DE A UNIQUE event at the Central YMCA in WIlmington, DE.   A triathlon where you can pick which event you want to do first, pick when you want to start, and take a break in between events!!   500 yard pool swim, 15 mile spin bike ride, and a 3 mile treadmill run for the Tri!  The du is a run/bike/run or a run/bike!

32nd JCC 5 Miler / 5k Walk Sunday, March 1st @ 11am, Wilmington DE A unique distance on a gorgeous course with gently rolling hills in Wilmington.   Great post race party at the Siegel Jewish Community Center. Leprechaun Leap 5k Saturday, March 7th @ 10am - Wilmington, DECome embrace your inner Leprechaun and get an early start on St. Patty's day with this 5k!  A net downhill race starting at the Washington Street Ale House in Wilmington!   Fantastic post-race party at the Ale house with burgers, hot dogs, soda, and more! CCRS Winter Series Sunday March 8th @ 9am - Downingtown, PA Come out to Downingtown West High School and run a fast 5k!

Featured Events Delaware Marathon Running Festival Sunday May 10th @ 7am - Wilmington, DE The largest running festival in Delaware featuring a marathon, half marathon, 4 person and 8 person relays.  The course goes through historic Wilmington as well as on the beautiful river walk.  The post race party is not to be missed! Bunny Palooza 10k/5k Saturday, April 4th @ 8:30am - Bethany Beach, DE Come down the beach and run a fast/flat 10k or 5k!  Beautiful views of the ocean, and the race finishes on the boardwalk in Bethany Beach! Bunny Run 5k Saturday, April 4th @ 8am - Havre de Grace, MD One of the only races with an awesome 5k finisher medal!  Flat, fast course along the Susquehanna river! Chester County Half Marathon & Memorial 5k Sunday, May 17th @ 7:30am - West Caln Township PA Come run the only Half Marathon in Southern Chester County!   On a gorgeous that starts and finishes at the Coatsville Reservoir.