Newsletter April 27, 2013

Practice

Click here for the practice.

How to Time Workouts for Best Performance

Click here.

NJ Devilman

Our first team race is only 1 week away. We already have 38 signed up for the race! There is a sprint and a half-lite race so something for everyone.  Click here to register for the race. Click here to sign up for the tailgating. And don't forget to bring insect repellent. We should be in first place after this race.

Cold Water Swimming

Given past history and the recent weather expect the water at Devilman to be cold. Even very cold. Here are some cold water swimming tips. In the past they have not allowed swimming warm ups but Neil tells me they will allow warm ups this year. Make sure you take advantage of this.  The most important thing is to get your breathing under control. Get your face in the water and practice blowing bubbles fully exhaling and inhaling. At the start of the swim if you have to, swim  breaststroke until you feel comfortable. There is no shame in grabbing a kayak or paddle board for a minute to compose yourself. It's legal and might be the difference in finishing and not finishing the swim. Get in the back of the pack if you feel uncomfortable and focus on your breathing.

Tips for a Stress Free Race Day

Click here.

Post Run Stretches

Click here.

Understanding Drafting Rules

Click here.

Novice Triathletes

Here is some solid advice on equipment and training for the beginning triathlete. 

Open Water Swims Start Wednesday

Well its that time of year to begin our open water swims at Lums Pond. The swims start Wednesday the 1st of May between 6 pm and 7 pm and run every Wednesday through August. We have a few rules stated below that we must follow.  Hope to see some or all of you out there.

Directions:  Enter thru the main gate at Lums Pond and follow to AREA 1.  http://www.destateparks.com/park/lums-pond/directions/index.asp

Rules for Open Water Swim (OWS)

(This is to ensure we keep our permit as well as ensure the safety of our team members and friends in the water)

Must Be a Member of the Tri-Dawgs or a Guest of a Tri-Dawg.

WEDNESDAY OPEN WATER SWIMS ARE OPEN TO ALL TRI-DAWGS PROVIDED THE MEMBER REGISTERS AS A "DELAWARE SWIM AND FITNESS TRI DAWG" FOR ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013.

The OWS is NOT open to members of other teams, while we are a supportive group, this is a Tri-Dawg ONLYsponsored event 
 
TRI DAWGS ARE ABLE TO BRING GUESTS AS LONG AS THE GUEST AGREES TO REGISTER AS A "DELAWARE SWIM AND FITNESS TRI DAWG" DURING ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013.   Please introduce your guest to Vince LaFashia or Margaret LaFashia (or the assigned Tri-Dawg leading the swim that particular evening) so we are aware that there is someone new in attendance.  If you bring a guest, you are responsible for your guest and should swim with them. 

Must Sign-In & MORE importantly, you Must Sign-Out 
You cannot enter the water until you have signed in (a notebook will be present when you arrive). ALSO Please do not leave for your car until you sign out. This is also your signature letting us know that you are swimming with the understanding that you are "swimming at your own risk". 

Must wear a BRIGHT colored swim cap
Dark Blue and Black swim caps are NOT considered bright.  This is so the kayakers can see you.  If you do not have a swim-cap or forgot one, please try and borrow from a teammate.  You cannot swim without a swim cap.   

Please do not enter the water before 6:00pm and you Must be out of the water by 7:00pm
No swimming without kayakers in the water.  If you are half way thru a lap and you see the kayakers pulling the buoys, you turn around with them. NO exception. 
 
Please keep the buoys to your left (so counter clockwise circle swimming)
This is to help collisions in the water from happening.  You do not need to swim to the furthest buoy to turn around, however you must stay between the first and last buoy,  you can turn around whenever you like, just do it with caution and keep the buoys to your left.   

Please Swim with Caution
The people in the kayaks are NOT lifeguards. NOTE:  You are swimming at your own risk.  They will assist if you need it but you should be able to swim.   If you see a fellow teammate struggling, you STOP and ASSIST and yell to a kayaker.

We usually have two to three kayakers in the water.  Sometimes we are in need of kayakers.  If you would like to be a kayaker / have a kayak. please contact Vince LaFashia (newacls@yahoo.com or 302-383-0060) and let him know so he can plan accordingly on nights we may need your help. 

And finally… HAVE FUN Sincerely, Your Tri-Dawg Family!

Have a great week! 

Coach

 

Newsletter April 22, 2013

Practice

Click here for the practice.

Results

Boston Marathon

   Lydia Carrick   2:47:06  32nd overall female

   Andy Jakubowitch   2:48:50

   Kyle Carrick   2:55:57

Du Dover

   Blair Saunders   40:56   2nd overall

   Dave Zieglar   42:41   4th overall

   Barbie Woodland   1:01:08   3rd AG

Delaware City Duathlon

   Josh Loren   1:17:30   2nd overall

   Dave Anshen   1:27:36   2nd AG

   Josh Boesen   1:36:01   3rd AG

   Duncan Outslay   1:36:08   5th AG

   Holly Burns   1:38:15   1st AG

   Eva Van Stratum   1:44:49   2nd AG

   Glenn Moore   1:51:42   2nd AG

NJ Devilman

Our first team race is only 2 weeks away. We already have 35 signed up for the race! There is a sprint and a half-lite race so something for everyone.  Click here to register for the race. Click here to sign up for the tailgating.

GACC Race

As many of you know we have come in second to Bricks the last three years in the club challenge. Not bad since there are over 150 teams entered.  We almost pulled off a first last year but we spent the entire year trying to make up points Bricks accumulated at the Dover Du. The landscape looks a lot different starting the season this year. Bricks has 9 signed up for the Dover Du compared to 54 last year. We have 3 signed up. We have 35 signed up for Devilman and Bricks has 7. So by May 5th we should be in first place for the first time ever. More good news is that we have 77 Tri-Dawgs signed up for 144 races so far compared to 28 Bricks members signed up for 65 races. Let's keep pushing!

How to Beat Hip Pain

Click here for a comprehensive video on preventing and treating hip pain. 

Putting on a Swim Cap

Here is the fastest and easiest way I have found yet.

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.

Iron Girl

The Danskin Triathlon Series has been renamed and is now part of the Athleta Iron Girl Event Series. Registration opened  for the Sandy Hook Triathlon which will be on September 8^th. Here is a link to the registration information:  http://www.irongirl.com/Events/Sandy_Hook.htm.

Summer Swim Club Memberships

Looking for a summer swim club to enjoy the outdoors? Delaware Swim and Fitness Centers will be running Oakwood Valley Club this summer located near the Midway Shopping Center off of Kirkwood Highway. We will also have a swim team participating in the Suburban Swim League. This is a low key way to get your children involved in a healthy lifestyle. Swim lessons, camps and rentals will also be available. Contact us at oakwoodvalleyclub@gmail.com.

Open Water Swims

Well its that time of year to begin our open water swims at Lums Pond. The swims start Wednesday the 1st of May between 6 pm and 7 pm and run every Wednesday through August. We have a few rules stated below that we must follow.  Hope to see some or all of you out there.

Directions:  Enter thru the main gate at Lums Pond and follow to AREA 1.  http://www.destateparks.com/park/lums-pond/directions/index.asp

Rules for Open Water Swim (OWS)

(This is to ensure we keep our permit as well as ensure the safety of our team members and friends in the water)

Must Be a Member of the Tri-Dawgs or a Guest of a Tri-Dawg.

WEDNESDAY OPEN WATER SWIMS ARE OPEN TO ALL TRI-DAWGS PROVIDED THE MEMBER REGISTERS AS A "DELAWARE SWIM AND FITNESS TRI DAWG" FOR ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013.

The OWS is NOT open to members of other teams, while we are a supportive group, this is a Tri-Dawg ONLYsponsored event 

TRI DAWGS ARE ABLE TO BRING GUESTS AS LONG AS THE GUEST AGREES TO REGISTER AS A "DELAWARE SWIM AND FITNESS TRI DAWG" DURING ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013.   Please introduce your guest to Vince LaFashia or Margaret LaFashia (or the assigned Tri-Dawg leading the swim that particular evening) so we are aware that there is someone new in attendance.  If you bring a guest, you are responsible for your guest and should swim with them. 

Must Sign-In & MORE importantly, you Must Sign-Out 
You cannot enter the water until you have signed in (a notebook will be present when you arrive). ALSO Please do not leave for your car until you sign out. This is also your signature letting us know that you are swimming with the understanding that you are "swimming at your own risk". 

Must wear a BRIGHT colored swim cap
Dark Blue and Black swim caps are NOT considered bright.  This is so the kayakers can see you.  If you do not have a swim-cap or forgot one, please try and borrow from a teammate.  You cannot swim without a swim cap.   

Please do not enter the water before 6:00pm and you Must be out of the water by 7:00pm
No swimming without kayakers in the water.  If you are half way thru a lap and you see the kayakers pulling the buoys, you turn around with them. NO exception.
 
Please keep the buoys to your left (so counter clockwise circle swimming)
This is to help collisions in the water from happening.  You do not need to swim to the furthest buoy to turn around, however you must stay between the first and last buoy,  you can turn around whenever you like, just do it with caution and keep the buoys to your left.   

Please Swim with Caution
The people in the kayaks are NOT lifeguards. NOTE:  You are swimming at your own risk.  They will assist if you need it but you should be able to swim.   If you see a fellow teammate struggling, you STOP and ASSIST and yell to a kayaker.

We usually have two to three kayakers in the water.  Sometimes we are in need of kayakers.  If you would like to be a kayaker / have a kayak. please contact Vince LaFashia (newacls@yahoo.com or 302-383-0060) and let him know so he can plan accordingly on nights we may need your help. 

And finally… HAVE FUN Sincerely, Your Tri-Dawg Family!

Have a great week!

Coach

Newsletter April 13, 2013

Practice

Click here for the practice.

Results

Some of our Tri-Dawg guns went down to show Virginians how it's done! 

Fredericksburg Off-Road Duathlon.

Josh Loren  1st overall by 10 minutes

Vince LaFashia   1st AG

Mike Welch   2nd AG

Condolences

Our heartfelt sympathy goes out to Duncan Outslay whose mother passed away suddenly Wednesday and Becki McCullough and Lisa McKelvey whose father passed away this weekend after a long battle with brain cancer.

Duncan's address is 2516 Emerson Drive, Wilmington, DE 19808

Becki's address is 1202 2B Greystone Lane, Newark, DE 19711

Lisa's address is 3429 Essex Way, Garnet Valley, PA 19060

Delaware City Duathlon

Click here for information and registration. Might be a nice tune up for Devilman.

New Jersey Devilman

Our first team race is only 3 weeks away. We already have 34 signed up for the race! There is a sprint and a half-lite race so something for everyone. We definitely will be tailgating and more information on that will come soon. Click here to get signed up for a great time with the Dawgs.

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.

Foam Rollers

Click here for a how to on using a roller.

Race Day Tips and Checklist

Here is about the most comprehensive list of tips and equipment checklist you'll ever need.

Swimming Breathing Exercise

Click here for a very simple but useful breathing exercise. I think it would also be useful as a calming or relaxing technique at the start of the swim leg.

Tri-Dawg Gear

Instant Imprints is one of our sponsors owned by fellow Dawg Brian Drysdale. If you click here you will be taken to our online store. It's too late to order uniforms for this year but you can always order other cool Tri-Dawg stuff. If you don't see what you are looking for, check with Brian. He has done many special orders for the team.

Mid-Run Bathroom Breaks

Ever have a problem with this especially during a long run? Click here for suggestions.

Have a great week!

Coach

 

Open Water Swim

Well its that time of year to begin our open water swims at Lums Pond. The swims start Wednesday the 1st of May between 6 pm and 7 pm and run every Wednesday through August. We have a few rules stated below that we must follow.  Hope to see some or all of you out there.

Directions:  Enter thru the main gate at Lums Pond and follow to AREA 1.  http://www.destateparks.com/park/lums-pond/directions/index.asp

Rules for Open Water Swim (OWS)

(This is to ensure we keep our permit as well as ensure the safety of our team members and friends in the water)

Must Be a Member of the Tri-Dawgs or a Guest of a Tri-Dawg.

WEDNESDAY OPEN WATER SWIMS ARE OPEN TO ALL TRI-DAWGS PROVIDED THE MEMBER REGISTERS AS A "DELAWARE SWIM AND FITNESS TRI DAWG" FOR ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013.

 

The OWS is NOT open to members of other teams, while we are a supportive group, this is a Tri-Dawg ONLYsponsored event 
 
TRI DAWGS ARE ABLE TO BRING GUESTS AS LONG AS THE GUEST AGREES TO REGISTER AS A "DELAWARE SWIM AND FITNESS TRI DAWG" DURING ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2013.   Please introduce your guest to Vince LaFashia or Margaret LaFashia (or the assigned Tri-Dawg leading the swim that particular evening) so we are aware that there is someone new in attendance.  If you bring a guest, you are responsible for your guest and should swim with them. 

Must Sign-In & MORE importantly, you Must Sign-Out 
You cannot enter the water until you have signed in (a notebook will be present when you arrive). ALSO Please do not leave for your car until you sign out. This is also your signature letting us know that you are swimming with the understanding that you are "swimming at your own risk". 

Must wear a BRIGHT colored swim cap
Dark Blue and Black swim caps are NOT considered bright.  This is so the kayakers can see you.  If you do not have a swim-cap or forgot one, please try and borrow from a teammate.  You cannot swim without a swim cap.   

Please do not enter the water before 6:00pm and you Must be out of the water by 7:00pm
No swimming without kayakers in the water.  If you are half way thru a lap and you see the kayakers pulling the buoys, you turn around with them. NO exception. 
 
Please keep the buoys to your left (so counter clockwise circle swimming)
This is to help collisions in the water from happening.  You do not need to swim to the furthest buoy to turn around, however you must stay between the first and last buoy,  you can turn around whenever you like, just do it with caution and keep the buoys to your left.   

Please Swim with Caution
The people in the kayaks are NOT lifeguards. NOTE:  You are swimming at your own risk.  They will assist if you need it but you should be able to swim.   If you see a fellow teammate struggling, you STOP and ASSIST and yell to a kayaker.

 

We usually have two to three kayakers in the water.  Sometimes we are in need of kayakers.  If you would like to be a kayaker / have a kayak. please contact Vince LaFashia (newacls@yahoo.com or 302-383-0060) and let him know so he can plan accordingly on nights we may need your help. 

And finally… HAVE FUN Sincerely, Your Tri-Dawg Family!

Newsletter April 7, 2013

Practice

Click here for the practice.

New Jersey Devilman

Our first team race is only 5 weeks away. We already have 30 signed up for the race! There is a sprint and a half-lite race so something for everyone. We definitely will be tailgating and more information on that will come soon. Click here to get signed up for a great time with the Dawgs.

Delaware City Duathlon

Click here for information and registration. Might be a nice tune up for Devilman.

Open Water Swimming Tips

Here are five very good tips. I especially like #2. It's all about the breathing.

Running Options

Click here. Always good to have options.

Having a Bad Workout?

Try these tips if you are having a crappy workout.

Expecting the Unexpected

Click here for some good common sense advice when things go wrong race day.

Philadelphia Marathon

Registration is now open. This closes out each year so don't wait too long. It is also a week earlier on November 17. Click here for registration.

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.

Bike Fitting

I got a great bike fitting at The Bike Boutique at 1606 Delaware Avenue in Wilmington. They use the Retul computerized system that takes the guess work out of a fitting. Randy, the owner of TBB, and John, the mechanic, were very knowledgeable and just nice guys to work with. The whole process took about 3 hours. They charge $250 for a fitting but Tri-Dawgs get 20% off of that since TBB is one of our club sponsors. Definitely a good bargain which  I highly recommend it.

Group Workouts

Running workouts are, well, off and running at McKean High School track every Monday. Click here for a map. Former UD Coach Fischer and 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 or whenever you can make it and going to around 7:00 PM or later depending on daylight.

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 9  around 6:00 PM. Length will depend on how much daylight we have. There will be a variety of distances and speed. We will be starting at Jennersville YMCA and go through the back roads of Amish country. We figure it's much safer and scenic 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 31, 2013

Practice

Click here for the practice.

Milestones

Congratulations to the following for making USAT All-American for 2012:

Mike Welch   AA   30-34

Margaret Amidon   HM   40-44

Uniforms

Diane tells me the uniforms have arrived. As soon as she sorts them out she will get word to you as to how to pick them up. It's going to be great seeing so many Dawgs wearing the team kits!

New Jersey Devilman

Our first team race is only 5 weeks away. We already have 30 signed up for the race! There is a sprint and a half-lite race so something for everyone. We definitely will be tailgating and more information on that will come soon. Click here to get signed up for a great time with the Dawgs.

Race Results

More Caesar Rodney Half Marathon results:

Kristy Burnett   1:36

Kevin Hicks   1:53

Nick Anderson   1:57

Dave Myers   2:02

San Juan 70.3 Race Report

Check the attachment to read Vic and Diana's race report. I always encourage people to do these reports because they can be very helpful to others.

Jocelyn Wong's 100K Race Report

Click here.

Interval Training

Our track workouts start on Monday so here is an article on high intensity interval training.

Changing Eating Habits

Here are some small changes that can be made to eat healthier.

Back Pain

We've all experienced it. Here is a good video on diagnosing and treating three main causes of back pain.

Du Dover Sprint Duathlon

This is a very short duathlon but may be good for novices or those who just want to see where they are with their training. It's part of the club series and last year Bricks got a huge lead on us with this race. It would be nice to get a decent turnout so we can stay close.

Delaware City Duathlon

Click here for information and registration. Might be a nice tune up for Devilman.

Ironman and Ironman 70.3 Races

The TriClub Award – added to the Age Group awards ceremony at our NA races:

 Awarded to the top point getting club in each one of the Five Race Divisions.

1. These points are cumulative.
1. The teams with the greatest number of athletes racing have a better chance of winning their division.
2. Every athlete who races contributes to the total if they cross the finish line.

    c.    The points are based on Age Group Ranking points – as soon as your athlete crosses the finish line their AGR points will be automatically calculated and added to your point total.

How do we know who is racing?

1.       Athletes are asked to fill out club member survey

2.       Athletes can check in at Athlete race registration to make sure they are shown as racing for your club

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 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!

Newsletter March 24, 2013

Practice

Click here for the practice.

Milestones

Congratulations to the following for making USAT All-American for 2012:

Brett Saunders   0-15

Brooke Saunders   16-17

Jocelyn Saunders   45-49

Blair Saunders   45-49

Marianne Moore   55-59

Results

I try to get as many results as I can but it's always helpful if you can send me your results or someone else's results. No doubt I will miss some. If I do, please send them to me. I usually stick to half marathon and longer distances for running and any distance for multisport but if you did something in a shorter race that should be recognized let me know. Thanks

San Juan 70.3

Diana Ortiz   6:59

Vic Suchodolski   6:18

Caesar Rodney Half Marathon

Kyle Carrick   1:12   1st overall male

Lydia Carrick   1:21   2nd overall female; 1st 25-29

Mike Welch   1:24

Brian Welch   1:26

Paul Randolph   1:26

Marc Oleynick   1:35

Howard Keener   1:40

Rockey Poeta Sr.   1:41   5th 60-64

Jen Snyder   1:43

Duncan Outslay   1:49

Holly Burns   1:49

Stephanie Khan   1:52

Rockey Poeta Jr.   1:53

Diane Arnold   1:59

Marianne Moore   1:59   5th 55-59

Josh Inkell   2:00

Glenn Moore   2:02

Patty Webster   2:34

Tinna Otero   2:36 

Facebook

Click here to Like us on Facebook.

Du Dover Sprint Duathlon

This is a very short duathlon but may be good for novices or those who just want to see where they are with their training. It's part of the club series and last year Bricks got a huge lead on us with this race. It would be nice to get a decent turnout so we can stay close.

Delaware City Duathlon

Click here for information and registration. Might be a nice tune up for Devilman.

From Ironman TriClub

Sometime this summer your athletes will be able to access their athlete profiles on IRONMAN.com. Until that time we are manually connecting your athletes with your club. In other words, if we don't know which athletes are racing for what clubs, the club rankings will not be accurate. We could use your help in getting the word out to your athletes about updating our data. Once your club is tied to an athlete in our system it will remain that way until the athlete requests that we change it. We only have to update the information once!

International Races:

The following events have been held and are reporting Age Group Ranking points in our system. If the athlete’s profile shows your club, you will get points for their performance.

IRONMAN Los Cabos

IRONMAN Melbourne (this weekend)

IRONMAN 70.3 Pucon (we are still waiting for results)

IRONMAN 70.3 Panama

IRONMAN 70.3 San Juan

If you have athletes that raced in these events and have not filled out the member survey, please ask them to contact me attriclub@ironman.com OR fill out the member survey. This is the only way we can count their age group ranking points for your club for any international race. https://www.surveymonkey.com/s/tribluprogram

Domestic Races

Beginning with IRONMAN 70.3 California we will have a table in registration. Your athletes can check in with us there to make sure that they are connected to your club. This is very important for the event specific TriClub award. As you recall we are adding the top point getting club in each division to the age group awards.

The only North American races where this will not be applicable will be IRONMAN 70.3 New Orleans and IRONMAN 70.3 Hawaii. Points earned at those races will still count for the annual club championship but we will not have a table in registration and the TriClubs will not be added to the awards ceremony. If you have athletes racing those races please have them reach out to me so we can make sure that whatever points they earn get credited to your annual totals.

Volunteer Points:

If you feel that your club is entitled to Volunteer points please email me with the race, the number of volunteers and what you did at the race (swim start, aid station, etc.)

After IRONMAN 70.3 Texas I will send out the TriClub Rankings by division.

Thanks for your help with this! I promise it will get easier when IRONMAN.com gets updated in July!

Liz

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.

Strength Exercises for Running

Click here for the videos.

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. 

Five Reasons to Train with a Group

Click here.

Ironman Melbourne 2013 Swim Start

Click here. 

Cervelo P5

Thinking about upgrading? Check out Cervelo's new entry. If you have to ask how much it costs, this bike is not for you!

Have a great week!

Coach