Newsletter January 27, 2015

Tri-Dawg Party

This was an epic party with very cool awards, delicious catered food and great fellowship. The photo booth might have been the highlight of the evening. Thanks to Lenny Rogers for offering his home and to Michelle Wang, Kristin Lepley, Stephanie Khan and Pat Hall for putting this altogether. See below for a list of 2014 award winners.

Stationary Bike Apps

Maybe this will confuse you even more or clear things up for you.

CardioKinetics VO2 Max Testing

See the attachment for a special they are offering Tri-Dawgs. I've done this testing with them and you get some awesome feedback. I highly recommend taking advantage of it. Matt Hall is also a fellow Tri-Dawg.

Goal Setting Advice

Click here.

Winter Blues

Here is some health and nutrition advice for beating the winter blues.

Thursday Morning Swims

For those who are members of Delaware Swim & Fitness, some of us are swimming on Thursday mornings at 5:30 am at Pike Creek. No coach on deck but there is a workout there. Usually between 2500 and 3000 yds. You can contact Vince LaFashia at newacls@yahoo.com if you want anymore details or are interested in joining us. Don't forget you need to be a member of DSFC or pay the day use fee of $10 for this workout. 

Video Analysis

Click here for  fellow Tri-Dawg Lenny Roger's offer for a video recording of your swim stroke. He can also suggest coaches to analyze it or find your own coach.

Race Day Tips

I was going though some papers this weekend and came across the attached information. It is the most complete checklist for being well prepared race day I've seen and it's very helpful to read it the week before a race. I'd suggest saving this for future reference.

Caesar Rodney Half Marathon and 5K

The race is Sunday March 22 in Wilmington. Click here for information and to register.

2014 Awards

	Male Winner	Female Winner
Highest Point Earner - Piranha Series	Mike Welch	Jocelyn Saunders
Best Overall Master (40+) Triathlete	Blair Saunders	Susanne VanZijl
Best Overall Senior (50+) Triathlete	Marc Olynek	Cindy Johnson
Best Overall Super Senior (60+) Triathlete	Glenn Moore	Marianne Moore
Best Overall Super Senior (70+) Triathlete	Roy Hall	N/A
Prime Meat Triathlete (19-39)	Brian Welch	Amanda Pupillo
Best Xterra Triathlete	Josh Loren	Katrina Dowidchuck
Best Duathlete	John Lindtner	Elizabeth Sylves
Best Short Course Triathlete	Jeff Garvey	Jocelyn Saunders
Best Long Course Triathlete (half / full)	Mike Welch	Susanne VanZijl
Junior Triathlete of the Year (<18 years old)	Brett Saunders
Tri-Pup Triathlete of the Year (<15 years old)	Aiden Hall	Maggie Benson
Diehard Triathlete Award	Dave Anshen	Nancy Welch
Winning Spirit Award	Vince LaFashia	Tinna Otero
Best Role Model Award	Lenny Rogers	Margaret Amidon
Best Teammate Award	Bill Hollandsworth	Diane Arnold
Master of Self Promotion	Pat Hall	Susanne VanZijl
Rookie Of The Year Award (or stretching your limits)	Dan Simmons	Diana Ortiz-Beaudet
Braveheart Award (Comeback from an Injury)	Glenn Moore	Marianne Moore
Never Quit Award	Roy Hall	Nancy Welch
Most Improved Triathlete Award	Pat Hall	Kristi Burnett
Wingman Award	Bret Otero	Barbie Woodland
Heart of the Dawgs	Eric Wolf	Michelle Wang
Best Effort On a Race Weekend	Aiden Hall	Amanda Pupillo
Keep the Rubber Side Down	Roy Hall	Kristin Lepley

Newsletter January 20, 2015

Lot of old news here but worth reminding everyone.

Swim Practice

Click here to access hundreds of my swim workouts. Mix and match or do a whole practice.

Attendance at Saturday morning swim practices is ramping up. If you have not been to practice in the last six months, check with me to see if we have room.

Tri-Dawg Gear

The sugoi order is in progress and we are expecting delivery the first week of March. 

Annual Club Party

A few reminders and updates on the party which is Saturday January 24th at 6:00 PM.

1. This is a BYOB event.  We will have coolers and ice.

2. Anyone wanting to help with set-up or clean-up...any help would be appreciated.  We are looking to set up Sat after swim practice.  Please reach out to me if you would like to assist.

3. If you haven't paid yet...please do so ASAP! You can send a $10.00 per person check payable to DSF Tri-Dawgs to Michelle Wang 1802 North Lincoln Street, Wilmington, DE 19806.

4. While this is NOT a formal event, dress is "dressy casual".  Let's see how nice everyone looks out of their workout gear & swim caps!

Please reach out to Kristin Lepley at lepkris88@gmail.com  if you have any questions. Looking forward to a fun evening!!!

Lenny's Address:

229 Owenwood Drive, Lincoln University, PA 19352

Here is the URL from google maps that points to his house. https://goo.gl/maps/2HCOU

Tuesday Morning Swims

For those who are members of Delaware Swim & Fitness, some of us are swimming on Thursday mornings at 5:30 am at Pike Creek. No coach on deck but there is a workout there. Usually between 2500 and 3000 yds. You can contact Vince LaFashia at newacls@yahoo.com if you want anymore details or are interested in joining us. Don't forget you need to be a member of DSFC or pay the day use fee of $10 for this workout. 

Tri-Dawg Race Schedule

The races listed below are the ones that we will focus on as a club. Our goal again is to win the Greater Atlantic Club Championship so we encourage you to enter other Piranha races not listed below. If you are thinking about doing a 70.3 or a full IM, I recommend Eagleman 70.3 and IMMD listed below as we will have quite a few Tri-Dawgs training for those races. As of today registration is still open for them.

New Jersey Devilman (Piranha)   May 3

   Half Lite Tri and Du

   Sprint Tri and Du

Cape Henlopen (Piranha)   June 14

   Sprint Tri and Du

Eagleman 70.3   June 14

Diamond in the Rough (Piranha)   July 11

   International and Sprint

New Jersey State Triathlon (USAT Mid-Atlantic Club Championship)   July 18 and July 19

   Sprint (Saturday) and Olympic (Sunday)

Top of Delaware (Piranha)   August 16

   Sprint   

North East (Piranha)   August 23

   International and Sprint

Diamondman (Piranha)   September 12

   Half Tri and Du

   Sprint Tri and Du

Ironman Maryland   October 13

Central YMCA Tri-Scramble

The flyer for this indoor triathlon is attached. Sounds like a fun event with flexible start times.

Swimming App

Here is a pretty decent swimming app that might help you out.

 

Newsletter January 16, 2015

Annual Club Party

A few reminders and updates on the party which is Saturday January 24th at 6:00 PM.

1. This is a BYOB event.  We will have coolers and ice.

2. Anyone wanting to help with set-up or clean-up...any help would be appreciated.  We are looking to set up Sat after swim practice.  Please reach out to me if you would like to assist.

3. If you haven't paid yet...please do so ASAP! You can send a $10.00 per person check payable to DSF Tri-Dawgs to Michelle Wang 1802 North Lincoln Street, Wilmington, DE 19806.

4. While this is NOT a formal event, dress is "dressy casual".  Let's see how nice everyone looks out of their workout gear & swim caps!

Please reach out to Kristin Lepley at lepkris88@gmail.com  if you have any questions. Looking forward to a fun evening!!!

Lenny's Address:

229 Owenwood Drive, Lincoln University, PA 19352

Here is the URL from google maps that points to his house. https://goo.gl/maps/2HCOU

Tuesday Morning Swims

For those who are members of Delaware Swim & Fitness, some of us are swimming on Thursday mornings at 5:30 am at Pike Creek. No coach on deck but there is a workout there. Usually between 2500 and 3000 yds. You can contact Vince LaFashia at newacls@yahoo.com if you want anymore details or are interested in joining us. Don't forget you need to be a member of DSFC or pay the day use fee of $10 for this workout. 

Why Hire Swimmers

Click here. I think this would apply even more to triathletes.

Central YMCA Tri-Scramble

The flyer for this indoor triathlon is attached. Sounds like a fun event with flexible start times.

Strength Training for Triathletes

This is a must if you want to get stronger and faster and more importantly stay injury free. Click here for a video on strength training.

Outdoor Swim Club

DSFC is affiliated with the Oakwood Valley Club. They are currently offering a special on summer memberships. Click here for details about the special and infomation about the club.

 

Newsletter December 26, 2014

Resolution Classic 5K

With less than a week to go we have about 115 signed up. If you want a shirt, you better get signed up now. Weather forecast is looking good! There should be enough gear bags for everyone.

I still need a few more volunteers race day. Let me know if you can help out.  We always have a very fun post race gathering of the Dawgs in the gym. Stick around for our always fun indoor tailgate. Sign up to bring something here.

.

We will also be having a silent auction with a lot of cool stuff. 

It will also be the absolute last chance to pre-order any Tri-Dawg gear. Look for Diane at the race.

Board of Directors

We are making great progress on club organization. Saturday we came up with our first board of directors listed below. The first five are the elected board members and the next next ten are non-elected board members. The president and vice president will serve a two year term and the other three positions will be a one year term. Our new website is in the works and we hopefully will roll that out soon. At that point we will be implementing an annual membership fee of $12.50 which can easily be recovered by using our team discounts to our many sponsors.

Glenn Moore- President

Eric Wolf- Vice President

Michelle Wang- Treasurer

Pat Hall- Secretary

Kristin Lepley- Whip

Josh Loren

Duncan Outslay

Bill Hollandsworth

Margaret Lafashia

Roy Hall

Vince Lafashia

Andy Campbell

Diane Arnold

Lenny Rogers

Dave Anshen

Tri-Dawg Race Schedule

The races listed below are the ones that we will focus on as a club. Our goal again is to win the Greater Atlantic Club Championship so we encourage you to enter other Piranha races not listed below. If you are thinking about doing a 70.3 or a full IM, I recommend Eagleman 70.3 and IMMD listed below as we will have quite a few Tri-Dawgs training for those races. As of today registration is still open for them.

New Jersey Devilman (Piranha)   May 3

   Half Lite Tri and Du

   Sprint Tri and Du

Cape Henlopen (Piranha)   June 14

   Sprint Tri and Du

Eagleman 70.3   June 14

Diamond in the Rough (Piranha)   July 11

   International and Sprint

New Jersey State Triathlon (USAT Mid-Atlantic Club Championship)   July 18 and July 19

   Sprint (Saturday) and Olympic (Sunday)

Top of Delaware (Piranha)   August 16

   Sprint   

North East (Piranha)   August 23

   International and Sprint

Diamondman (Piranha)   September 12

   Half Tri and Du

   Sprint Tri and Du

Ironman Maryland   October 13

Delmo Races (NJ)

Click here for info.

Team Party

Our second annual team party will be held January 24 at 6:00 PM. Click here for the evite. If you signed up don't forget to pay.

Happy New Year!

Coach

Newsletter December 20, 2014

Resolution Classic 5K

With less than two weeks to go we only have 80 signed up for the race. And only about half of them are Tri-Dawgs. Come on people we need 200 to break even. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

.

We will also be having a silent auction. Contact Maria Sawczuk at legalady120@gmail.com if you can help with this.

Stick around for our always fun indoor tailgate. Sign up to bring something here.

Practice

There will be swim practices over the holidays.

USA Mid Atlantic Club Championship

Just found out that the NJ State Triathlon will be hosting the championships. Last year we came in second. Click here for details and to  register. Maybe we can get enough to make a run at doing well again.

Active Triathlete

Usually I pick one article from this website each week but all these are so good I couldn't pick just one. Click here.

Swim Smooth

Click here for their coaching offer.

Women for Tri Initiative

See the attachment for details on Ironman's program to include more women.

From REV3TRI

Glenn,

We want you and your club to come join us in Richmond, VA on May 30-31, 2015 at the Richmond International Raceway for a weekend of exciting racing that is a RUSH!!!!

REV3 Rush is a triathlon distance of 250-meter swim, 5-mile bike, and a 1.25-mile run. The swim will be in a 25 meter pool in the center of the raceway. The bike will go along the track and allows drafting or riding in a pack. The run will circle the infield. Each athlete will race a minimum of two races and a maximum of six races, with various races through the preliminary heats. The fastest times will then move on to a semi or final heat. In addition, each athlete has the option of racing in a mixed team relay which will be included in the athlete’s entry fee. On Sunday, the fastest age groupers will compete against each other to determine the overall champion

To register, please go to www.rev3rush.com and be sure to check out our Facebook page for updates leading up to race weekend!  It is a great way to get your tri season started and it is a lot of fun!  Don’t miss the excitement and we will see you in Richmond!

Merry Christmas!

Coach

 

Newsletter December 12, 2014

Practice

Click here for the practice.

Resolution Classic 5K

With less than two weeks to go we only have 40 signed up for the race. And only about half of them are Tri-Dawgs. Come on people we need 200 to break even. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

.

We will also be having a silent auction. Contact Maria Sawczuk at legalady120@gmail.com if you can help with this.

Stick around for our always fun indoor tailgate. Sign up to bring something here.

Annual Team Party

Click here for what is shaping up to be our best party yet!

Delmo Sports

I reached out to their race director for information about their series. There seems to be a growing interest in club members trying new races with longer distances than the typical Piranha races. I will be talking more with them in the future. They put on the Escape the Cape tri in Cape May but unfortunately it is closed out. However, if you are still interested in this race, let me know and I might be able to get you on a wait list. Click herefor more info on Delmo.

Science of Running and Pain

Click here.

Track Workouts from Coach Fischer

This may be the first time in over thirty years that I will miss four weeks in a row.  I’ve missed the last two weeks because of a banquet and work and the next two weeks because of a banquet and work.  I feel really bad about not being there.  Congratulations to those of you who ran the Thanksgiving Day, Delaware Open, and Rehoboth races.  Good luck at the National club races.  Please feel free to email or call me if you want to talk.

PARTY – Since I won’t be able to make the next two Tuesdays, we have finger food and a cash bar at Caffe Gelato at 6:00pm on Monday, December 15^th.  We will not have a full meal as part of the party, but you certainly can stay for a meal.  I hope to see you there!

  

December 9

4-8 x (500m @5K/100m jog/200m @Mile)  (Do 1st rep controlled.) + 4 x 100m S

     OR

800m @5K + 1-2 x 1200m @10K + 800 @5K + 1-2 x 1200m @10K + 800m @5K/400m slow jog recovery + 4 x 100m S

     OR

If you are running at Club Nationals, just do maintenance work – controlled 400m’s or 600m’s – nothing very fast.  Just get warmed up and into a good rhythm.  Do not get fatigued!

  

December 16

You pick – intervals, time trial, whatever.

December 23 & 30 – No Practice – will not meet

  

January 6 – Meet at 6:00pm at St. Mark’s – Happy New Year

Toughman Race Series

Click here for details on these 70.3 distance races.

Xterra Wetsuits

Both our Lava Flow Pants for paddling, as well as our Lava Pants for your swim sessions are available for $75, The Vortex sleeveless is available for $99 if you're looking to add a sleeveless wetsuit to your collection
We've also added our dry bag, which can make a great transition bag, as well as a great addition if you already have an inflatable board!
All these deals, and more can be found by clicking XTERRA Wetsuits
As always, remember to use your discount code - CO-DAWGS -at checkout to take advantage of these wetsuit deals!

Running Doesn’t Increase Risk of Knee Arthritis

How many times have you heard that running is bad for your knees?  Well, a new report suggests that regular running does not increase the risk of knee osteoarthritis, and it may actually help prevent the condition.  The research team from the Baylor College of Medicine found that runners at any age had less knee pain and less evidence of knee arthritis than non-runners.  However, they caution that this study does not address whether or not running is harmful to people who already have pre-existing arthritis in the knee.

American College of Rheumatology, November 2014

Have a great week!

Coach

 

Newsletter December 2, 2014

Practice

Click here for the practice.

Resolution Classic 5K

This race directly benefits the Tri-Dawgs and is our only fundraiser. I will again be the race director. I still need about eight more volunteers race day to help be a course marshal. Everything else is about covered. We always have a very fun post race gathering of the Dawgs in the gym. Below is a list of help that I need. Please let me know if you would like to volunteer. 

Please help spread the word about the race and get yourself signed. It's a great way to give back to the club. A flyer is attached.

We will also be having a silent auction. Contact Maria Sawczuk at legalady120@gmail.com if you can help with this.

Delaware Swim and Fitness Center

Looking for that ideal gift that keeps giving or trying to get your training ramped up? Consider a membership to DSFC. Pricing starts at $19.95 per month and there are two locations to use. Click here for more information. You can sign up right online.

Rocky Fat Ass 50K

Click here for details.

Women Specific Running Injuries

Click here.

Tri-Dawg Gear Update

The deadline for team uniform orders is December 20th! Pictures, pricing and important ordering info is available here, on the team's website. 

Milestones

Congratulations to Dave and Annie Drysdale on their recent wedding.

Can Endurance Athletes Tolerate More Pain?

Click here for an interesting article on pain which we all experience.

Rudy Project

BRO ORDERING INSTRUCTIONS:

PLEASE forward these instructions to ALL of your members!!!

HERE’S HOW TO GET 55% OFF OF RUDY PROJECT GEAR (Valid through Dec 2014):

-Go to: www.e-rudy.com/vip

-Enter sponsorship code: DelawareTriDaw

*UPDATE: Additional 15% discount now applies to closeout items and promotions!

Have a great week!

Coach