Newsletter May 28, 2012

PracticeClick here for Saturday's practice.

 

Bike for Sale
Here are the specs of the bike Brandon Dombrowski is selling. Fuji team pro (full carbon frame and fork) SRAM rival components.  The wheels are the stock wheels (which are a descent training wheel set). Carbon FSA crank 53/39 ratio. The bike size is a 54 so it fits anyone 5'7" to 5'11.  He can send photos to anyone who is interested! His e-mail address is dombrowskiutd01@gmail.com.

 

Hydration

Click here for an article on hydration.

 

More Columbia Results

Marc Oleynick  2:23:30 (4th in AG)
Peggy Oleynick  3:34:59

 

Like Us On Facebook

Click here for one more way to stay on top of things.

 

Have a great week!

Coach

Newsletter May 20, 2012

PracticeClick here for Saturday's practice. We have room in the pool for a few more people. Contact me if you are interested in joining us on Saturday mornings 7-8:30.

 

Long Course Practices

There is a possibility of getting some practice time at UD's outdoor 50 meter pool this summer. It would be most likely a pay per practice. Practice

 

Bike Training

Here is a good article on critical volume for bike training from USAT.

 

Milestones

Seems we have a litter of new Tri-Pups! Congratulations to Jen and Josh on the birth of Isabella Marie Loren 7 lbs. 7 oz. and 20.5" and to Chris and Carrie on the birth of Quinn McGoldrick. No doubt that Isabella and Quinn are loaded with fast twitch fibers.

 

We're Growing

We just passed over 200 members on the team! Who could have guessed that almost six years ago when we started with 3 or 4 friends that we would have such a dynamic team today.

Stan's Notubes

Eric gave me a head's up about this site. Check it out to find out about their no tube sealing system. Could be the answer to going flat free forever.

 

Triathlon Coaching

Click here for a good article that you should read if you are thinking about getting a personal coach.

 

Results

Columbia Triathlon (Olympic Distance)

Brett Saunders   2:24:10  (2nd 14-16)

Dave Drysdale   2:27:15 

Jake Minka   2:29:28   (3rd 14-16)

Jocelyn Saunders   2:30:49   (1st 45-49)

Brooke Saunders   2:40:10   (1st 17-19)

Alexa Murray   2:56:24   (2nd 14-16)

Amalija Jurcik   2:53:20   (1st 14-16)

Patricia Clifford   3:02:41

Brian Drysdale   3:10:25

Diane Arnold   3:23:13

Heather Zolna   3:23:13

 

More Results

With races going on every weekend now it's impossible for me to research all them for times. I will gladly post anyone's race results if you forward me the information.

 

Have a great week!

Coach

 

Newsletter May 13, 2012

PracticeClick here for Saturday's practice and here for my blog and the podium spot. We have room in the pool for a few more people. Contact me if you are interested in joining us on Saturday mornings 7-8:30.

Race Reports

I'm always encouraging others to provide us with race reports especially if you have a talent for writing. I don't get as many as I would like. The importance of them  is what others can learn about your experiences and the race that you did. Diane sent me a race report from a friend of hers that gives the kind of insight into racing that might help others. It's also cool when you find out other people have the same thoughts that you have.

 

Results

Delaware Marathon

Margaret Amidon  3:58

Marianne Moore   3:58 (1st AG)

Glenn Moore   4:25 (3rd AG)

 

Delaware Half Marathon

Josh Inkell  1:54

 

Cascade Lake Duathlon

Josh Maybury  1:31:02  (1st 30-34)

Vic Suchodolski  1:31:39  (3rd 40-44)

 

King of the Hill Off-Road Triathlon

Vince Lafashia  1:45:24  (1st 40-44)

Blair Saunders   2:09.24

Tricia Fitzgerald   2:11:33 (1st 30-34)

Alicia Markey   2:38:31 (3rd 30-34) 

 

Milestones

 

 

Devilman Pics

Click here to check out the pictures on our website.

 

How to Put On A Wetsuit

Here is a video from Xterra on the correct way to put on your wetsuit.

 

Five Running Mistakes and Fixes

Click here to see if any of these suggestions can help.

 

Race Day Preparation

Race day can be daunting, even for seasoned multisport veterans. In this clip from Triathlon: Getting Started, Volume 1 of the 5-disc USA Triathlon Training Series, triathlon legend Mark Allen discusses how you can adequately prepare so that you enjoy the race. From scouting the course and mental prep to gear tips and race strategy, Mark’s advice is proven to turn any race course into a comfort zone. Click here for the clip.

 

Stolen Bike

Hi all - I'm a local triathlete and wanted to spread the word that my 2007 Cervelo P2 was stolen last Thursday night. If you happen to see anything around that looks suspicious, I'd be grateful if you could let me know. It's the blue/white/black version and has a Cycleops PowerMeter (yellow computer), and a silver Terry saddle. It was stolen from the Pike Creek area. My 2008 IMLP bike stem number is still on it under the computer hub (#2047), so I can ID it that way, or through some marks on the frame. Thanks in advance for anything you see! Jessica Woodruff  (Contact Coach if you have any information and I will pass it on to Jessica.)

 

From Xterra Wetsuits

I am writing you today because we are in the process of making our sizing chart more accurate for you and your team members, and we are hoping to get some assistance from your current XTERRA Wetsuit wearers!

We have compiled a brief survey that will only take about 1 minute to complete.  While there is no requirement for completion, we hope you and your team members will take the time to fill it out.  Fill it out before May 31st and you can enter your email address at the end for a chance to win a free Transition Backpack!

We are requesting that only current users of an XTERRA Wetsuit fill out the form.  We appreciate any feedback you can give as it will only help you and future team members order the right suit the first time!

Please follow the link below to view the survey:
http://www.surveymonkey.com/s/JYJ3VVH

Summer Camp

Tired of spending all your money sending your kids to camp? Leave the kids home and head out to a week long triathlon camp. Click here for details.

 

Have a great week.

Coach

Newsletter May 6, 2012

Practice

I missed practice since I was at the Devilman Tri but you can read my blog about Devilman here.

 

Devilman

What a great day for our first "team" event. We were the top club in points scored with 96 points which gives us102 on the season. Team Brick picked up 42 points for a total of 191 so we closed the gap by outscoring them by 54 points. Remember they got  a big jump on us at that bogus duathlon in Dover a couple weeks ago. If we continue at this pace we should be able to make up the deficit by the end of the season. Thirty-five Dawgs raced Saturday with 15 in the half and 20 in the sprint. Nineteen Dawgs picked up one point just for racing so you can see how important just entering is. Click here for sprint team results and here for team half lite results. We have a great team and it just shows what we can accomplish with a concerted efort. Plus no one tailgates or has as much fun as we do.

 

The next team event is Diamond in the Rough on July 7 at Perryville, MD. This race has a sprint and an international distance and is in a really scenic location on the Susquehannna River. (And no bugs!) So far Team Brick has 12 entrants to our 9 so we have to pick up the pace on that.

 

OWS

Open water swims on Wednesdays will be held at Lums Pond State Park. Go to Area 1 where the Lums Pond Tri is held. Click here for a map.

 

ASEA

This is a supplement that is one of our sponsors. There was a recent study done that shows some interesting results. Click here to read the study. Marianne and I have been using ASEA for over six months and we feel like it has been helpful with recovery.

 

Tires 'N Tubes

As the season is kicking off, your athletes are going to be needing tires for their racing and training and we would love to supply them.  If you would be willing to share our website with your team that would be great (http://www.tiresntubes.com/).  Also, if your team puts together an order of $1000 or more, we will offer an additional 10% discount.  We are still building out the product offering, but right now we can get any 3T (including all 3T Aero Bars), North Wave, and San Marco item at very good prices, so if your team is interested in those brands not yet on the site, please have them email me directly (frank@tiresntubes.com).

 

Weight Training

Click here to read an article on weight training for runners and the use of heavy weights v. light weights.

 

Diabetes Bike Ride Fundraiser

Hop on a bike and join your friends to help those affected with Diabetes.  Delaware Swim and Fitness Center has formed a team to get out there and show our support!  On May 12th, come out and show your support while enjoying a bike ride.  There are 3 different lengths to match your level: 10 miles, 30 miles, and 60 miles.  Along the route you will have rest stops and SAG support for all three rides.  Then after the ride, the fun doesn't stop.  There will be free lunch and live bands as well as other booths.  It will be a great Saturday for all involved.

Please visit http://www.diabetes.org/detourand JOIN DSFC Dawgs!  We've gotten a late jump on the competition this year.  Don't wait to sign up.  Even though the ride date is only a few days away, we have been given permission by the ride coordinators to continue fundraising until the end of June.  Unfortunately only the funds raised by the day of the event will count towards awards given out for top fundraiser (both team and individual), but the gift level will still go until the 3rd week in June.

We look forward to seeing everyone out there on Saturday, May 12th in Newark.
Brian Drysdale

 

Xterra

Here's a reminder from Xterra if you are thinking about buying a wetsuit from them:  Please be sure to bookmark this link: http://www.xterrawetsuits.com/index.php/2012-CTC/.  It will always contain the most up-to-date pricing.  As a reminder, the unique coupon code for Delaware Swim & Fitness Tri-Dawgs is CO-DAWGS.

 

Have a great week.

Coach

OWS Location

The open water swims on Wednesdays will be at Lums Pond State Park. Go to Area 1 where the Lums Pond Tri is held. Click here for a map.

Newsletter April 29, 2012

PracticeClick here for Saturday's practice and here for my blog and the podium spot. We have room in the pool for a few more people. Contact me if you are interested in joining us on Saturday mornings 7-8:30.

 

Newsletter Archives

Every once in awhile I get a request for information that was in a past newsleter. Starting with last week's newsletter they will be archived on the Dawg News page of our website.

 

Milestones

Cindy Johnson completed her first century ride (actually 103) Thursday accompanied by Marianne and Margaret.

 

NJ Devilman Half Lite and Sprint

There is still time to sign up for this race. Don't forget it is one of the five that we are focusing on to win the team championship. We have 38 entered so far compared to 23 for Team Brick. Click here to sign up. Come on out and meet new teammates. No doubt there will be some serious tailgating. You can sign up here to bring something to the tailgate.

 

Evidence for Shorter Strides

Click here for a short article on short stride length.

 

Xterra Jersey Devil Tri

Josh Loren   2nd overall

Blair Saunders  4th overall

Vince Lafashia  4th AG

 

Rutgers Half Marathon Results

Neil Huber: 2:17:44
Patti Huber: 1:55:48

 

Triple Crown of Open Water Swimming

If you think you're up for it click here.

 

Another Helmet/ID Testament from Curt Slater

I was out on an easy ride on Monday, 4/16, after work and was involved in a bike accident myself. I don't remember anything about the accident, but I ended up in a ditch with a concussion. Fortunately, I was wearing my helmet and my RoadID. When a lady found me in the ditch, she was able to use the information from my RoadID to contact my wife who then met us at the Hockessin Medical Aid Unit. I was later taken to Christiana Hospital for follow-up care. I did not lose consciousness, but the concussion effects linger and I'm told that they'll be with me for quite a while. I'm not trying to scare anyone into not riding, but along with you, I can't stress enough the importance of wearing a helmet and a RoadID. I've been told by my doctors and others that wearing a helmet probably saved my life or, at the very least, prevented much more serious injuries.

 

Girl Talk-Embarrassing Running Issues

Guys, just move on to the next topic and be thankful. Girls, click here.

 

Spinning Bikes

If anyone is interested in purchasing a spinning bike in the future, the team is being offered a 30% discount on LiveSTRONG E and S commercial grade bikes. Let me know if you are interested and I will put you in touch with a rep.

 

Open Water Swims

Click here to see the details and guidelines on our website for our OWS at Lums Pond.

Open Water Swim

It is time for our open water swims again. The swims start Wednesday the 2nd of May between 6 pm and 7 pm and run every Wednesday at the same time through the last Wednesday in August. We have some simple rules stated below that we must follow, but all in all it is a simple thing and really easy. Hope to see some or all of you out there.

Rules for Open Water Swim (OWS)

(This is to ensure we keep our permit as well as ensure safety 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 ROSTERED TRI-DAWGS PROVIDED THE MEMBER REGISTERS AS A "DELAWARE SWIM AND FITNESS TRI DAWG" FOR ANY PIRANHA SPORTS EVENT THEY PARTICIPATE IN DURING 2012.

 

The OWS is NOT open to members of other teams.  While we are a supportive group, this is a Tri-Dawg only sponsored 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 2012.   Please introduce your guest to Vince Lafashia, Eric Wolf or Margaret Amidon 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. Please do not leave for your car until you sign out.

Must wear a BRIGHT colored swim cap
Dark Blue and Black swim caps are NOT considered brightThis is so the kayakers can see you.

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. They will assist if you need it but you should be able to swim.   If you see a fellow team-mate struggling, you STOP and ASSIST and yell to a kayaker.

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