Newsletter March 16, 2013

Practice

Click here for the practice.

Facebook

Click here to Like us on Facebook.

Piranha Race Transfer

Click here to see their new policy that allows you to transfer your registration from one race to another. 

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Keys

Here is a great tip on what to do with your car keys during a run.

How to Eat During Long Runs

Click here.

TYR Discount

The Tri-Dawgs are members of the Ironman TriClub and as such we are able to take advantage of certain discounts. The latest is TYR's  offer to the clubs 20% OFF TYR products on TYR.com.   This is a year-long discount guys and won't expire until December 31, 2013!! Discount Code: IMTRI13.

Lava Magazine

They are offering a discount on their magazine to club members. Click here for details.

TriBike Transport

TBT is one of our sponsors and they offer a discount on bike transportation to 70.3 and IM events. I have used them several times and they are great. Currently the The code for a discount is DSFC Tri-Dawgs.

Taper 

The key here is not to increase intensity like many athletes think, but to maintain intensity for the race prep phase while cutting back on volume. Stay sharp while giving the body adequate and increased rest as you gear up to go fast on race day. Increasing intensity too much is easy to do and a common cause of failed race performances.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start on May 1 on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. We will be starting at Jennersville YMCA and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the Y. 

All of our group workouts are for Tri-Dawg members only. 

Have a great week! Coach

Newsletter March 9, 2013

Practice

Click here for the practice.

Team Uniforms

Our order went into production.  We expect it to be ready to deliver to everyone by mid-April.

Learn Your Pace

Here is some good info on run pacing and it is something you can work on when we start track workouts.

Recent Swimming Death

This opinion piece from Slowtwitch.com is a result of the recent swimming death at the Escape from Alcatraz triathlon. I strongly encourage you to take advantage of our OWS at Lums Pond.

Facebook

Click here to Like us on Facebook.

Bikeline Sponsorship

Our sponsorship has changed for this year. It will now allow 15% discount on new bikes and 20% discount on accessories and repairs. We can now use these discounts at both Bikeline Newark and Bikeline Wilmington.

Swim Fins

If you have been to my practices you know you need to bring fins with you. If you workout on your own I suggest incorporating them in your workouts. You can look on the team website Practice Archives to get suggestions for their use. Click here to see the type I recommend.

Tri-Dawg Calendar

Click here to check out our calendar on the team website. If you have anything you want to add let me know. Thanks

Functional Training

Click here to find out what it is.

Vasa Trainer

I've talked about this piece of training equipment for swimming before. Think of Vasa for swimming as bike trainer for biking. Here is a video posted by a triathlete coach as to how he uses the trainer. If you hit the lottery or just have money burning a hole in your pocket, this would be a good investment.

Shamrock 5K

This 5K race benefits MS and is on March 16. Click here for more information.

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start in May on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. They will most likely start at Avondale Intermediate School and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the school. 

All of our group workouts are for Tri-Dawg members only. 

Have a great week!

Coach

Newsletter March 3, 2013

Practice

Click here for the practice.

Team Uniforms

Our order went into production last week.  We expect it to be ready to deliver to everyone by mid-April.

Delaware High School Swimming Championships

Congratulations to the following Tri-Dawgs or children of Tri-Dawgs for placing in the top 16.

Brooke Saunders 7th 200   Medley Relay, 8th 200 Free, 6th 500 Free, 6th 400 Free Relay

Erin Turulski   4th 200 Medley Relay, 4th 200 Free, 2nd 500 Free, 5th 400 Free Relay

Alexa Murray   11th 200 Individual Medley, 9th 200 Free Relay

Bryan Pannaccione   1st 200 Medley Relay, 2nd 100 Fly, 1st 100 Back, 2nd 400 Free Relay

Brett Saunders   14th 200 Medley Relay, 6th 200 Individual Medley, 5th 100 Back, 12th 400 Free Relay

Jake Minka   7th 200 Free, 6th 500 Free, 3rd 200 Free Relay

Grant Otto   8th 100 Back

Facebook

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Do Dover Du

Many of you might have gotten an e-mail about this race from Piranha. Please read my e-mail to the race director below. Unfortunately nothing will change so hopefully we can get a decent showing for this.

Shamrock 5K

This 5K race benefits MS and is on March 16. Click here for more information.

Tri For Our Veterans

Click here for information on this race in Sea Isle City 5/25/13.

Bike Warning

Numerous storm drain covers in Kennett Square-Unionville-Chadds Ford area have been stolen. If you are biking in these areas please be alert.

Race Results

Congratulations to Alison Gengler and Nancy Welch on completing their first half marathons at the Disney Half.

Packing Healthy Lunches

Click here.

Wine Not Linked to Better Running

Click here but I have anecdotal evidence to dispute this.

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start in May on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. They will most likely start at Avondale Intermediate School and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the school. 

All of our group workouts are for Tri-Dawg members only. 

TriBike Transport

If you are going to an out of town race and need transportation for your bike I would highly recommend using them. I've used them before and they make bike transportation a snap. If you think you might be using them anytime this year, let me know and I will see that you get hooked up with a special promo code for Tri-Dawgs members. Click here for their website.

If you would like to be on TBT's triathlon team check this out.

Pain in the Butt

Here is a good video on butt pain from running including the different types and treatment.

TriColumbia Race Schedule

Click here to view their race schedule.

How to Put on a Wetsuit

Here is another video. Guys try to pay attention.

Have a great week!

Coach

Newsletter February 24, 2013

Practice

Click here for the practice.

Facebook

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Escape the Cape

From Diane: Hello fellow Tri-Dawgies!! I've just registered for the inaugural "Escape the Cape" triathlon, in which you jump off the Lewes Ferry and swim to shore in Cape May to continue the race! Sounds like so much fun! There's something for every Dawg! Sprint, International & Aqua-Bike. And the date is perfect! June 2nd. No Piranha races that we typically show up for that Sunday. Come race it with me! http://escapethecape.com/course/.

Summer Lifeguards Needed

Got a friend or relative looking for a summer job. Aquatic Management Systems is hiring lifeguards for the summer. Apply online at www.amspools.com. If certification or recertification is needed you can sign up online for a Red Cross certified course.

Running for Time v. Distance

Click here.

Skin Sake

Here is a skin care product for triathletes. If you try it, let me know what you think.  They are offering a 20% discount and free shipping.  Just use promo code JS20 when you order. 

Should You Run With a Cold

Click here.

Six Steps to a Great Triathlon

It's a little early in the year for this article so put it away until you get to your first triathlon of the year.

High Risk of Some Supplements

Good article on the risk of taking unapproved supplements by endurance athletes.

Group Workouts

Our goal is starting  April 1 we will begin running workouts meeting at McKean High School track every Monday. Click here for a map. Josh Loren, who ran for Penn State and is on New Balance's running team will be heading these up. We will run these starting at 6:00 PM and going to around 7:00 PM.

Open water swims at Lums Pond are scheduled to start in May on Wednesdays 6:00-7:00 PM. We will most likely be in Area 1 again. Click here for a map. More details will follow. Vince Lafashia will be heading this up.

Group bike rides will be Tuesdays starting April 2  around 6:00 PM. They will most likely start at Avondale Intermediate School and go through the back roads of Amish country. We figure it's much safer than riding in Delaware. Marianne Moore and Dave Myers will be heading this up. Click here for a map to the school. 

All of our group workouts are for Tri-Dawg members only. 

Have a great week.

Coach

Newletter February 17, 2013

Practice

Click here for the practice.

Facebook

Click here to Like us on Facebook.

Ironman Rankings

Ironman has announced has a new global ranking program for amateur athletes for the 2013 season. Click here for details.

Best U.S. Triathlons

Triathlete.com rates the best triathlons here.

Post Workout Smoothie

Here is a video on how to make the "ultimate" smoothie. Now if I could just get someone to make it for me.

Swimming Safer

Last week I posted some links regarding the risk of death in the swim portion of the triathlon. Here is some good advice from Triathlete.com:

"The one thing that I think does require a rule change is stopping in the water. We need to “unstigmatize” that. We need to encourage our athletes to stop. Right now. Stop. If you think you might be in a spot of trouble. We need to encourage our athletes to seek out and engage with a lifeguard or EMT if that’s what seems necessary. Hang onto the paddleboard if you need to. Wait. catch your breath. Then proceed. Athletes should feel free to do this without any fear that they will be disqualified or pulled from the race. There is no other part of our race where stopping and consulting with any sort of official triggers a DNF or a DQ. If I swim over and stop at a paddleboard, and rest while holding myself on it, are you afraid of the unfair advantage I’m taking, as you swim away from me and toward T1?"

Is Your GPS Watch Accurate

Click here to find out why your watch may come up measuring a course longer than what the race says the course is.

ES 140 Ultra Triathlon

The ES140 Ultra Triathlon is offering your triathlon organization members $50 off the registration fee for the Eastern Shore 140 Ultra Triathlon for the month of February. Go to www.es140.com and click Register before March 3^rd, 2013. At the Registration page, use Promo Code (ULTRA50) to save $50. Come be part of an “Instant Classic” Tri, with more amenities for the athletes than an Ironman for almost half the cost! Send any questions to info@es140.com We hope to see you in September!

Are You a Tri-Dork

Click here to see if you qualify.

The Bike Boutique

One of our sponsor's is having a sale this month.

Track Your Speed

Quickly ID paces for workouts and races. "X" indicates your baseline (or 5-K) race pace

Long intervals: X
Tempo runs: X + (30 to 45 seconds per mile)
Short intervals: X + (10 to 15 seconds)
Long runs: X + (45 seconds to 1:45)
Easy runs: X + (1 to 2 minutes)
10-K race: X + (15 to 20 seconds)
Half-marathon: X + (45 seconds to 1 minute)
Marathon: Double your half-marathon time. Add 10 to 20 minutes.

Have a great week!

Coach 

Newsletter February 9, 2013

Practice

Click here for the practice.

New Masters Session

Session II starts January 14th. Registration information for this ten week session is attached.

Team Training Sessions

I'm working on organizing some group training options starting in the spring. We will have the Lums Pond OWS again on Wednesdays. I was able to get McKean High School's track one night a week (most likely Mondays) and we can also have group runs from there. I have a couple people  who are willing to lead group rides one night a week (probably Tuesdays). If you are interested in coaching/leading/organizing any of these things let me know. My Saturday morning swim practices are starting to fill back up again so if you want in on that contact me. Probably looking at an April 1 start for track and bike workouts and May 1 for OWS.

Facebook

Click here to Like us on Facebook.

The Puzzler

For many years The Puzzler has provided me with countless challenges for Saturday practices except when he is on holiday (he's French). It appears that he is retiring early to the French Riviera and will be too preoccupied (read intoxicated) to think about puzzles. If you would like to submit a puzzle(s), please feel free to e-mail them to me. Please include the answer because I'm not smart enough to figure most of them out.

Phone App

T-Zero is a good app for counting down the time to any event you have on your calendar. Good tool for keeping you abreast of how much time you have for training for a big race and a motivator to get training. Or countdown to a great vacation!

Treadmill FAQs

Click here.

Medals4Mettle

Do you have medals from a marathon, half marathon or triathlon that are collecting dust in a shoe box somewhere? Click here for an organization that can put them to good use.

Brick Workouts

Here is a good article on designing your first brick workouts.

What to Eat Pre-Race

Click here.

Exit the Swim Alive

Here is the first of a four part series on deaths in triathlons and preventive measures and here is the second part. 

Barracuda Goggles

They are offering us a 30% discount and free shipping through through their website,www.barracudausa.com. Just type the word tribarracuda in the promo code field at check out. I have received some sample goggles if you want to try them out at practice.

Strava and Garmin Groups

Craig Deputy created groups on these two tracking websites so you can enter your training and see what others are doing if you want to join up. Here are the websites forStrava and Garmin.

Have a great week!

Coach

Newsletter February 2, 2013

Practice

Click here for the practice.

New Masters Session

Session II starts January 14th. Registration information for this ten week session is attached.

Team Training Sessions

I'm working on organizing some group training options starting in the spring. We will have the Lums Pond OWS again on Wednesdays. I was able to get McKean High School's track one night a week (most likely Mondays) and we can also have group runs from there. I have a couple people  who are willing to lead group rides one night a week (probably Tuesdays). If you are interested in coaching/leading/organizing any of these things let me know. My Saturday morning swim practices are starting to fill back up again so if you want in on that contact me. Probably looking at an April 1 start for track and bike workouts and May 1 for OWS.

Compression Gear

Click here to find out if it is most effective racing with compression gear or wearing it post race.

Marathon Training

Signed up for a marathon this year? Click here for some smart advice on getting started.

Mid Atlantic USAT

Click here for local USAT news.

Road ID

About time I get on everyone again about wearing a Road ID. If you don't wear one, what are you waiting for? Click here to order.

Facebook

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Swim Tips for Triathletes

Here are some good tips for beginner triathletes regarding training.

The Puzzler

For many years The Puzzler has provided me with countless challenges for Saturday practices except when he is on holiday (he's French). It appears that he is retiring early to the French Riviera and will be too preoccupied (read intoxicated) to think about puzzles. If you would like to submit a puzzle(s), please feel free to e-mail them to me. Please include the answer because I'm not smart enough to figure most of them out.

Shoulder Injuries in Swimming

Whether you have shoulder injuries or not here is a good link with great pictures that show you some do's and don't's and how to prevent injuries.