Newsletter September 29, 2012

Practice

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

Newsletter and Practice

There will be no newsletter for the next two weeks as I will be in Kona cheering on Marianne, Mike and Jocelyn. Kathy will be running the Saturday practices.

Milestones

Congratulations to Matt Hall and his wife Katie on the birth of their second child on Thursday.

Cape Henlopen Tri and Du

Our last team race is CH on October 14th. We have 23 registered so far. Click here to register.

Cape Henlopen Tailgate

Click here for the link to bring something to the tailgate.

Savageman

Click here for a video of Dave Drysdale biking up the notorious wall at Savageman at 15:15 of the video.

Choosing the Correct Fin

I'm right on board with this video on fins.

Team Uniform Order

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

Women's Fizz Tank -- $40

Men's RS shirt         -- $50 

Men's and 

women's RS short    -- $50. 

Trisuits                   -- $100.  

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

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

FAQ's (hopefully) answered:

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

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

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

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

Q. Is there a shorts length or padding choice? 

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

Q. Who do I pay? 

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

Q. When is the deadline? 

A. October 15 

Q. Can we order any other custom items? 

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

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

Other Tri-Dawg Gear

Click here to order other clothing from our website.

From myList

There are exciting things going on right now with myList on the IRONMAN Facebook Page, that you and members of your club can participate in! Doing so can help you connect with like-minded triathletes and even win some free pro gear.

1.  IRONMAN, and many top IRONMAN athletes, are adding a new social media tool called myList to their Facebook Pages to create fun lists of triathlon content for fans:

·  IRONMAN Facebook Page:  Lists of race info, nutrition info, and more!

·  Craig (Crowie) Alexander, IM World Champion: Lists of bike specs, race pics, and more!

·  Andy Potts, Olympic Swimmer & IM Champion: “What’s in my transition bag?” and more!

2.  Right now, and for the month leading up to the World Championship in Kona, IRONMAN and its sponsors are GIVING AWAY professional gear from these lists to fans.  Simply follow the IRONMAN link above and start “adding” things to your lists to be eligible to win (no purchase necessary, etc. - see the rules on the IRONMAN Page for more info).

Hydro Tracker GPS

Click here for a cool toy for the triathlete who has almost everything.

Newsletter September 23, 2012

Practice

Click here for Saturday's practice.

Race Results

Xterra USA Championships

   Josh Loren   3:10

   Blair Saunders   3:11   4th 45-49

   Vince Lafashia   3:52

Bethany Beach Triathlon

   Jeff Garvey   1:38   1st 40-44

   Eric Wolf    1:54   3rd Clydesdales

   Nick Anderson   1:58

   Josh Boesen   2:00  

   Kristy Burnett   2:00   1st 25-29

   Amanda Pupillo   2:08

   Tanja Przywara   2:25

   Nikki Rossi   2:40

Bethany Beach Duathlon

   Ryan Stahnke   1:21   1st overall

Cape Henlopen Tri and Du

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

Team Uniform Order

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

Women's Fizz Tank -- $40

Men's RS shirt         -- $50 

Men's and 

women's RS short    -- $50. 

Trisuits                   -- $100.  

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

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

FAQ's (hopefully) answered:

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

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

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

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

Q. Is there a shorts length or padding choice? 

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

Q. Who do I pay? 

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

Q. When is the deadline? 

A. October 15 

Q. Can we order any other custom items? 

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

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

Eva Van Stratum Race Report

My Duathlon Worlds report - Flew to Switzerland alone, ate too much wonderful cheese, got something resembling food poisoning the day before the race, managed to convey 'I have Nausea' to the German speaking pharmicist and was given meds.  Stopped throwing up at least 8 hours before race time, but definitely cramped up on the bike & run much more than I have in years.  Found out that if you finish under the 12 hour time limit (more than a few didn't) then someone official gives your a finishing medal, a rose and a leftover Swiss flag.  At least the women's winner was named 'Eva' (Nystrom, from Sweden).  Managed an age group 6th (aka last) thus beating the 2 women in my division that didn't show up.  

All that sounds negative, but really wasn't.   Zofingen is a neat old town.  Our hotel had other Team USA folks in it, and along with a Brit and an Australian, someone was always around when I needed company or someone to cheer at or vice versa.  The rain held off, and the 10K-150K-30K distance was challenging but beautiful.  There were reindeer and wild boars on the run route. Fortunately these were in fenced wildlife areas.  Contemplating what other wildlife might be on the wooded trail areas with dusk approaching helped me motivate. And I actually got to play tourist the next day and see the Chapel Bridge in Lucerne (the oldest bridge in Europe) and take a cog railway to the highest elevation hotel in Switzerland. 

I learned that having fast transitions doesn't do you that much good if your legs are dead from doing IM Mt Tremblant 2 weeks earlier :-) Actually, I relearned what I already knew.  When things aren't going swiftly, grin and make it a social thing.  Decide what you can control and what you can't and get on with it.

The Perfect Snot Rocket

If you need help on one of the finer points of running etiquette click here for an instructional video. 

Avoiding Panic at the Swim Start

Click here for a good video on managing the swim start before you ever get in the water.

Masters Swim Meet

Click here for details.

Yoga

I took my first yoga classes ever this Saturday and Sunday at Delaware Swim and Fitness. I can really see how this will benefit my overall wellness. Like many aging athletes my flexibility has become horrible. This can only help restore some of that flexibility and make it more likely I can train injury free. The Pike Creek location offers four classes a week which are free with a membership. Don't forget that Tri-Dawgs get a discounted membership of $36 per month for an individual and $59 per month for a couple. Both people do not have to be Tri-Dawgs to get the couple discount. If you only took one yoga class a week it would be worth the cost plus you get all the other advantages of membership.

Newsletter September 17, 2012

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

Team Uniform Order

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

Women's Fizz Tank -- $40

Men's RS shirt         -- $50 

Men's and 

women's RS short    -- $50. 

Trisuits                   -- $100.  

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

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

FAQ's (hopefully) answered:

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

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

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

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

Q. Is there a shorts length or padding choice? 

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

Q. Who do I pay? 

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

Q. When is the deadline? 

A. October 15 

Q. Can we order any other custom items? 

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

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

Practice

Click here for Saturday's practice.

Facebook

Don't forget to join us on Facebook.

Race Pics

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

Cape Henlopen Tri and Du

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

White Clay Creekman Duathlon

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

Running Shoes

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

Race Results

Nations Tri

   Patti Huber   3:04

Savageman 30

   Josh Maybury   2:41

Savageman 70

   Dave Drysdale   6:12

   Josh Maybury   7:20

Marshman

   Blair Saunders   53:48   2nd overall

   Brett Saunders   57:13   1st 10-19

   Jocelyn Saunders   1:01:27   2nd overall

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

   Matt Otto   1:09:40

   Morgan Curl   1:17:32   3rd 10-19

   Olivia Paoletti   1:17:33

   Jay Baron   1:22:19

   Brian Gilbert   1:24:11

   Nancy Welch   1:26:31

   Allison Gengler   1:27:16

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

Jocelyn Wong's Race Reports

Always entertaining!

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

Newsletter September 10, 2012

Team Uniforms

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

Practice

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

Race Results

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

Sprint

   Blair Saunders   1:10   3rd overall

   Brandon Dombrowski   1:14   1st 20-24

   Craig Deputy   1:17   3rd 20-24

   Jocelyn Wong   1:20   1st overall

   Ryan Lowe   1:21   2nd 35-39

   Nick Anderson   1:24   3rd Clydesdales

   Dave Ziegler   1:24   3rd 35-39

   Eric Wolf   1:25

   Josh Maybury   1:25   3rd 30-34

   Brian Drysdale   1:27   2nd 25-29

   Kristy Burnett    1:30   1st 25-29

   Dave Smallwood   1:31   

   Amanda Pupillo   1:32   2nd 25-29

   Sandy Womer   1:33   1st 35-39

   Joanne Mullen   1:35   1st Athena

   Kathleen Benson   1:36   2nd Athena

   Barb Casper   1:38   2nd 35-39

   Rockey Poeta   1:40

   Justine Sosnowski   1:41   2nd 20-24

   Peggy Oleynick   1:42

   Diane Arnold   1:42

   Sara Santana   1:47

   Tracy Curran   1:48

   Michelle Wang   1:48

   Gail Wynn   1:50   3rd 45-49

   Valerie Longhurst   1:51

   Martin Giblin   2:15

Half IM Distance

   Jeff Garvey   4:45   1st 40-44

   Dave Anshen   4:50   2nd 40-44

   Marianne Moore   5:21   4th overall

   Holly Burns   5:23   5th overall

   Matt Hall   5:27

   Joe Burns   5:33

   Josh Inkell   5:54

   Ron Williamson   5:59

   Terrie Lazear   6:29

   Allan Cox   6:35

   Bill Hollandsworth   6:45

Shoreman NJ Half IM Distance

   Mike Welch   2nd overall

Piranha 2013 Races

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

Milestones

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

Xterra Wetsuit Newsletter

Click here.

Why Yoga Can Benefit Endurance Athletes

Click here.

ChesapeakeMan Endurance Festival

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

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

Aquabike   2.4 mile swim; 112 mile bike

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

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

Paul Ryan Run Calculator

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

Strength Training for Runners

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

Flip Turn Video

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

FAQ from Beginner Triathletes

Click here.

From Amanda Armstrong

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

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

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

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

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

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

Team Uniform Order

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

Women's Fizz Tank -- $40

Men's RS shirt         -- $50 

Men's and 

women's RS short    -- $50. 

Trisuits                   -- $100.  

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

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

FAQ's (hopefully) answered:

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

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

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

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

Q. Is there a shorts length or padding choice? 

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

Q. Who do I pay? 

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

Q. When is the deadline? 

A. October 15 

Q. Can we order any other custom items? 

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

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

Race Report Shenandoah 100 Mountain Bike

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

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

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

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

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

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

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

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