Newsletter February 25, 2014

Practice

Click here for the practice. 

My Office

I've moved again so I'm back at our Pike Creek location but my office is now upstairs as soon as you enter the front doors of the fitness center which is the BC Communities office.

Bikeline Newark

They are one of our sponsors and the service you get from them is great. I needed a bearing replaced in my crankshaft of my Trek that I bought from them. They replaced the bearing, tuned up the bike and fixed a flat for $40. You would be hard pressed to find better service at a better price. Check them out for service and sales.

USAT All Americans

Congratulations to Mike Welch, Josh Loren, Marc Oleynick and Marianne Moore for making All American for 2013. You must rank in the top 5% of your age group to reach that status. If any others have made AA or Honorable Mention AA, please let me know.

Milestones

Congratulations to Kathy Minka and Steve Savatelli on their recent engagement!

DSFC Spinning

Tricia has reminded me that Tri-Dawgs are welcome to come to her spinning class after practice on Saturdays. If you are not a member, just make sure that members have an opportunity to get a bike.

New Ironman Transfer Policy

Click here for their new policy on transferring races. It has some lame restrictions but it is better than what they offered before which was nothing.

Treadmill Training

Here is a good article on staying injury free since the weather has gotten many of us on the treadmill more often than usual.

Anatomy of a Bike

Click here for a beginner's tutorial.

Easing Back Into Training

Click here.

Condolences

Our condolences to Marc Oleynick on the recent passing of his father. Marc's address is 43 N. New Ardmore Avenue, Broomall, PA 19008.

Lenny Rogers Photography

Below is information about Lenny's new venture. Lenny is one of the original members of the Dawgs and a highly experienced triathlete.

I am in the process of launching a photography and video services business and as part of that I will be offering a comprehensive swim stroke video package! My unique video capture gear allows the camera to move with you through the water to capture video head on, from below, from the side, behind and above!! Use the video to analyze your own stroke or use it to work with a coach! Details to follow in the next week or so!!!  I am also considering providing the same type of video services for running and cycling if there is interest so let me know!!!  I would LOVE to hear your feedback and answer any questions!

If you are interested please forward your contact information to:

lenny@lennyrogersphotography.com

subject "swim stroke"

I am planning on testing this equipment this Saturday, February 2.  Logistics of when the video taping will be available will be forthcoming once I've worked out a schedule with Glenn Moore.

If you are interested in other photography or video services please reach out to me.  I offer a variety of photography services including portraits, sporting events, birthdays and weddings.  I am very flexible with post production offerings (the final pictures and/or videos).  I can provide albums or DVDs or if you prefer to have the digital images and video that’s 100% good with me too. 

Please visit my site where you can see samples of my work (it is a work in progress).  www.lennyrogersphotography.comor my facebook page https://www.facebook.com/lennyrogersphotography .

Hope to hear from you!!

Thank you,

Lenny

Have a great week! 

Coach

Newsletter February 13, 2014

Hop on that trainer or treadmill and enjoy the day! Better training days are coming! I hope!!

Practice

Click here for the practice. We've reached capacity in the pool on Saturday mornings. I can't take any new people at this time. And if you haven't been to practice in the last six months, check with me before coming.

Check Your Rankings

Go here to check your ranking. If you made All American or Honorable Mention All American, please let me know.

Track Workouts

Coach Fischer was kind enough to send out a whole season of workouts in case you miss a practice or can't make the practices. I have attached them. Practices are Tuesdays at 6:00 PM weather permitting at the St. Marks HS track. I believe the track is still ice and snow covered so there will be no practice until that is cleared. Which at this rate may be mid April!

Swim Tips from USAT

If you compare their suggested workouts with our Saturday morning practices, we are way ahead of the game!

Stroke Analysis

Here's an excellent video with some high tec tools. While this may not relate to the type of swimmer you are, it's interesting to hear this person's stroke being analyzed. 

Core Exercises for Runners

Click here.

Shake Off Swimming Rust

Click here.

Benefits of Dark Chocolate

Got to love this!

Mike Clark Legacy Foundation

Our Tri Dawg Board of Directors met two weeks ago and we decided to partner with a local charity (Mike Clark Legacy Foundation).  For more information on MCLF and Mike Clark (a Delaware Ironman triathlete who past away in 2008), please see the attached http://www.mclf.org/ 

The Mike Clarke Legacy Foundation (MCLF) is 100% volunteer-driven and we have two opportunities to help MCLF in 2014.

1) On May 11th, the Tri Dawgs have a opportunity to assist as course marshals during the Delaware Marathon.  We would assist the MCLF team by providing 10 volunteers to help in the Wawaset neighborhood (volunteers would be assigned a shift lasting two hours). 

2) In August, MCLF will host the Mike Clark Memorial Bide Ride. MCLF has two rest stops on the course - Ashland Nature Center and Northbrook Orchard. Both are great locations!  We would provide our Tri Dawg team tent, a table for snacks, and volunteers to take shifts at one (or both) of these rest stops.  We would like to provide 10 volunteers (again, we would have shifts). The bonus, you can ride the course after your before/after your shift. 

Please let me know or contact David Anshen (anshen4@comcast.net) directly if you are interested in being a volunteer.  More details will be provided as we get closer to the events.   

Have a great week and be safe out there!  

Coach   

Newsletter February 2, 2014

Practice

Click here for the practice. We've reached capacity in the pool on Saturday mornings. I can't take any new people at this time. And if you haven't been to practice in the last six months, check with me before coming.

The Saturday morning spin class at Pike Creek is getting filled to capacity. Tri-Dawgs that aren't members are welcome to come to the class but they can't take a bike until 9:00 so that members have an opportunity to get a bike. Of course, for as little as $19.99 per month you can join the fitness center and take advantage of all the club offers.

Milestones

Congratulations to Vince Lafashia for qualifying for Team USA  2014 ITU Cross Triathlon World Championships in Germany!

Check Your Rankings

Last chance to make any corrections that might affect your rankings. Go here to check your ranking. If you made All American or Honorable Mention All American, please let me know.

Nutrition Goals

Click here.

How to Stay on Your Feet in the Snow

Unfortunately this is much needed right now.

Get Butt Out of Bed!

Here is a video that might help inspire you to rise and shine on those dreadful winter days we've been having.

What Swimmers Know

Here and here are two lists that every swimmer can identify with.

Have a great week inspite of the weather.

Coach

Newsletter January 20, 2014

Practice

Click here for the practice. We've reached capacity in the pool on Saturday mornings (see attached video). I can't take any new people at this time. And if you haven't been to practice in the last six months, check with me before coming.

Advisory Board

We've had a "board" in place for a little over a year. It started with some people from the formative years of the club. Some of them have moved away or have had to drop out. We usually meet on the ocassional Saturday mornings at Pike Creek around 8:30 for about an hour and our meetings are very few. If you are interested in being a part of the group that helps steer the club, let me know.

Team Picture

We need to submit a team picture to the Ironman club people. I'd like to do this after swim practice Saturday January 25th. They want the picture with us wearing team gear so bring your kits or t-shirts with you. This is for all team members so if you aren't swimming, just stop by around 8:30 to get in the picture.

Spin Class

The Saturday morning spin class at Pike Creek is getting filled to capacity. Tri-Dawgs that aren't members are welcome to come to the class but they can't take a bike until 9:00 so that members have an opportunity to get a bike. Of course, for as little as $19.99 per month you can join the fitness center and take advantage of all the club offers.

Weight Loss Myths

Click here.

5 Ways to Kick Up Your Training

Click here.

Common Swimming Breathing Mistakes 

Click here for a good video.

American Diabetes Tour de Cure (Brian Drysdale)

When: Saturday, May 3 2014

Where: Lums Pond

Distance: Three routes - http://main.diabetes.org/site/TR?pg=informational&fr_id=9356&type=fr_informational&sid=15400

Why:

I've been involved with the ADA for many years.  Beyond this being an awesome cause that really is working on prevention and education as much as a cure, this year I'm the co-chair for the annual Bike Ride.  This year we have moved the ride to begin/end at our very own Lum's Pond!  There are three routes, a very family friendly 10mi, a great 35mi, and a nice 63 mile that takes you on a large loop around the surrounding area.  Take a look at the routes above.  NO these are NOT race routes.  But this is a great way to pull your bike out for a longer early season ride with the added benefit of having rest stops, SAG support, and many other riders to keep you company at all levels. 

Our goal is to reach 200 cyclists this year.  Almost the entire ADA staff has been revamped and are beyond excited for this year's event.  We're happy to be down at Lum's.  We want to convince them this is the right place to be.  If we are successful this year, next year will include an organized trail ride!  So yes, you Xterra racers will have something to look forward to in 2015. 

But I can't, I'm racing Devilman... Oh yes you can!  I'm doing the 63mi bike ride Saturday and then Sunday doing the sprint race.  It's a lot of fun.  The ride starts in the morning with a staggered start depending on the distance.  It's a relaxed ride, not a race.  You can go as fast or as slow as you'd like.  Then there's lunch, entertainment, and a party afterwards.

I really don't want to ride, but I can help... Great!  We need volunteers too.  You can register for for Team Helping Hands so you're still part of everything.  Email me for your free registration code: brian.g.drysdale@gmail.com

How much will it cost to just leave me alone... :-) of course you could donate, but we'd really like to get more riders.  And the TriDawgs boasts an awesome group of people that would be a perfect fit for the Tour de Cure.

Any questions, please don't hesitate to reach out. Thanks!!!

Brian Drysdale
brian.g.drysdale@gmail.com

Tips for Planning Your Season

Click here.

Leg Exercise to Improve Cycling Power

Click here.

Have a great week!

Coach

Coach Glenn Moore

Delaware Swim and Fitness Tri-Dawgs

2150 New Castle Avenue

New Castle, DE 19720

302-652-4378

www.tridawgs.blogspot.com

 

Newsletter January 11, 2014

Practice

Click here for the practice.

USAT Club Membership

We do have a club membership and you can find it in your profile if you are a USAT member. Just click on the club drop down box and look for Delaware Swim and Fitness Tri-Dawgs. We have 175 USAT members that belong to the club.

Now What?

Already crossed a race off your bucket list in 2013? Click here for some ideas on setting new goals.

The Secret to Keeping Your Edge in the Off Season

Click here for some different ideas about off season training.

Winter Running Tips.

Click here.

Bike Trainer

One of our Dawgs is looking to borrow a trainer for a couple months. Let me know if anyone has one that they aren't using or if you have one to sell at a reasonable price.

Training Using Heart Rate Zones

Click here.

TBB Cyclery Sale

Click here to see what one of our sponsors is offering. Perhaps they will discount their sale if you say you are a Tri-Dawg. I do know that we get a nice discount on the bike fits.

New Balance Sponsorship

This is our newest sponsor. They are offering the following discounts:

They will offer 20% off regular price footwear, apparel, and accessories. Good at New Balance Brandywine and New Balance Christiana only.www.nbretail.com. For the month of January all apparel is 30% off.

New Balance Brandywine Brandywine Town Center 5321 Brandywine Parkway Wilmington DE Contact: Jamie Graham 302.230.3065

New Balance Christiana Center Pointe Plaza 1271 Churchmans Rd. Newark, DE Contact: Steve Strojny 302.366.7516. 

NCAA Emerging Sport for Women

Triathlon, the fastest-growing sport in the U.S. Olympic Movement, can become the next NCAA Emerging Sport for Women when collegiate leaders vote at the NCAA Convention on Jan. 15-18, 2014 in San Diego, Calif. But we need your help. Show your support bysigning USA Triathlon's petition and including your alma mater in the comments field. Once you've signed the petition, it's time to spread the word. Post on Facebook, tweet the link and email to your colleagues, family and friends.

Sign the petition to support triathlon as an NCAA Emerging Sport for Women

Have a great week!

Coach

Newsletter January 6, 2014

Practice
Click here for the practice.

Resolution Classic 5K

The race was a huge success and I anticipate us making about $750 for the Tri-Dawgs. I still am waiting on some invoices. Thank you to everyone who raced, volunteered and/or helped get the word out. If you missed out on the race this year, come out and join in the fun next year.

Team Uniforms

Happy New Year,

The deadline is actually Jan 11, which is less than 2 weeks away!  Here is a link to the ordering instructions. 

Please remember that we are a rare triathlon club that does not require dues, and it's even rarer that a team has the expertise of a swim coach on board, giving us the gift of a weekly team practice, in addition to the other, behind-the-scenes stuff he does for the team.

All that is required is that, as a member of the team, you register for races as a Delaware Swim & Fitness Tri-Dawg.  A team uniform is the only way for the team to recognize you on the course and give you Tri-Dawg strength to power you to the finish.  

The kits are reasonably priced, below off-the-rack pieces in stores that are not customized.  The  reason for that is quantity. We place an order for 15 or more pieces and receive a cool price reduction. 

Please read the sheet with all the info you need to order and be sure to get a check to Diane or Coach on or before Jan 11.  If we don't get 15 orders, we'll have to postpone the order.  So far, I have received one (1) order.

Milestones

Congratulations to Jocelyn "Wongstar" Wong on her engagement to Kevin Neill.

Congratulations to Dave Drysdale on his engagement to Anne Wood.

Eight Weight Loss Mistakes Runners Make

Click here.

Cold Weather Cardio Workouts

Click here.

Foam Roller Videos

Click here.

Essential Core Exercises

Click here.

Delaware Marathon

So you've decided to do a half or full marathon in 2014. This marathon is a nice one to do and you  don't have the travel expenses to deal with.

Mediocre Triathlete Turns Pro

Click here for a funny story.

USAT Renewal

Hey Glenn, Not sure if you want to pass this along to the team but…I signed up for Princeton 70.3 and at the time I was told I had to renew my USAT license. I completed registration and USAT renewal online via Active and got receipts for both. This past week I got a note from USAT that I still needed to update my membership for 2014. I contacted USAT and they had never received it from Active. So, good safety tip for the team is that if people renewed their USAT via Active and as part of an event registration, they may want to confirm that USAT got it.

Long Sleeve Jacket

For those of you Dawgs that already have the traditional uniform, but are looking for a long-sleeve windblock jacket to add to your wardrobe suitable for cold weather riding, please consider placing an order now.  If we're able to rally 12 people, they will be $125 each.  The deadline is the same -- checks made out to DSF TriDawgs mailed to Diane Arnold at 2209 Anthony Avenue, Broomall PA  19008 with style and size in the memo line by Saturday, January 11th. 

Ladies, note that this is a unisex item, so you'll need to convert your normal size to the men's sizing.  Additional details can be found in the link below.  Thanks for your consideration!

Michelle 

Windblock Jersey | SUGOI Performance Apparel

www.sugoi.com

The Windblock Jersey provides sleek, high performance transitional protection from wind and rain with sublimated front, sleeve and back yoke panels plus functional details such as three pockets and gripper elastic.

Have a great week!

Coach

Newsletter December 29, 2013

Practice
Click here for the practice.

Resolution Classic 5K

We are over 160 pre-registered entries as of Sunday morning. Thanks to all those who helped get the word out. We still need about 40 more runners to break even and then every entry fee after that goes to the Tri-Dawgs. I either need your participation and/or I need you to continue to help get the word out. If you are on Facebook, please post the link. If you belong to another club or fitness center ask them to help promote the race.  We have over 300 members in the club and you all benefit one way or another by being on the club so PLEASE help spread the word.

The date will be Wednesday January 1, 2014 at 10:00 AM. 

We will do some tailgating in the gym after the race. Here is a link to sign up to bring something.

I need volunteers for out on the course. Contact Tricia Reilly at triciareilly322@gmail.com if you can help.

Race day registration starts at 9:00 AM and is $25.00.

I will run a swim practice that morning 7:00-8:15 and there will be a spinning class 8:30-9:30 so you can start the new year with a sprint tri.

Delaware Swim and Fitness Center

DSFC is introducing their newest and lowest pricing plans starting as low as $19.99 per month. They are also offering $100.00 off if you join before January 20th. You can find more information about the fitness centers and the pricing plans and sign up online atwww.delswimfit.com. If you are already a member and want to switch to the new pricing, you can do that.

Boston Marathon

Brian Welch just missed qualifying for the 2014 Boston Marathon by less than a minute but was able to secure a charity spot.  Brian could really use your help to raise money for Team CT Challenge, which empowers cancer survivors through exercise and rehab opportunities.  To make a contribution that can be used as a tax deduction for 2013, remember to donate before the end of the year.   Thank you.

http://teamctchallenge.kintera.org/boston2014/brianwelch

How to Carbo Load

Click here.

Inside the Mind of a Marathoner (or IM)

Click here.

Training Tips

As you plan your training for 2014 here are a few important things to keep in mind.

How to Stretch Your Entry Fees

Click here.

From Delmo Sports

I would love to have the Tri DAWGS representing at at least 1 event along the Southern Jersey Shore. Below is a synopsis of what we do:

Escape the Cape Triathlion, Aqaubike & Kid's Race: June 8th, 2014.
This event has become the must do race for many athletes. In only a few days almost 800 triathletes signed up and we fully expecting to sell out at 1500 well in advance this year. Check out this video of last year's event: http://youtu.be/wz1YFZr6rOM 

Challenge Atlantic City, June 29, 2914:
What can I say...the Challenge Family has entrusted myself and Robert Vigorito (Eagleman, Columbia Triathlon, IronGirl) with bringing the first ever event to the US market. This is a huge deal and I can GUARANTEE you this event will surpass expectations of what "full" distance racing should be. The biggest benefits of investing in our event is the TLC you will receive...awesome swag (can you say massive finisher medal?), relays, friends and family finish line, and we will be introducing an aquabike in the next week or two that we believe will appeal to all of our IM brothers and sisters because this is the ONLY full distance Aquabike in our region and placed perfectly for a tapering IM athlete. Check out our Challenge AC video here:www.challengeatlanticcity.com

Tri the Wildwoods: Triathlon, Aquabike, 5k and Kid's Race August 16, 2014:
We're 11 years running and this race is only getting better. Ocean Swim, Closed Bike course going out over the NW/SH causeway and back, and a beach and boardwalk run. As with every DelMo event, awesome prize giveaways, ridiculous breakfast buffet, and there is FREE beer after the event at the North End American Grill...which is always a treat. There are great perks to this event: each triathlete and kids race competitor receives a 2 day all access morey's piers pass to the piers and water parks...that's a $100 value. Also, with every DelMo event there is complimentary event photography. Check it out at www.delmophoto.com.

Atlantic City International Triathlon, Aquabike & Kid's Race: Sept 14, 2014.
This event has become really, really special for us here in Southern New Jersey. No other venue like in the region. Awesome venue in Bader Field, always incredible swim conditions in the back bay, a bike course that is unique, and a blazing fast run on the AC Boardwalk. The absolute highlight of the weekend is the paratriathlon... Incredibly humbling and amazing to watch these athletes start the morning. If you go on our FB page you will see the response from athletes. You really, really have to do this thing one time. We're expanding our reach in 2014 by adding a kids race that will be entirely on Bader Field as well as adding a paddle-board race on Saturday afternoon in the back bay. As we have the last three years, we will be operating in conjunction with the AC Seafood festival that weekend which gives the event a feel like no other around. Check out our video recap of the event: http://bcove.me/2a82is03

The events (not including Challenge) are all part of the DelMoSports Championship Series. You can find more details about this any of our websites. At the end of the day, we think we're going in the right direction here in South Jersey. Anything you can do to help us spread the word about love for the sport is helpful.

Stephen Del Monte

Have a safe and Happy New Year!

Coach