Newsletter April 28, 2014

Devilman Challenge

Turks Head tri team has challenged us to a head to head competition using the Devilman sprint and half lite du and tri. TH came in second to us in the Piranha club series and they are anxious to see how they stack up to us one on one.Of course this means we need to get as many signed up for this race as possible. New this year is a sprint and half du which will also count towards the challenge. Click here to sign up for Devilman. So far we have 39 entries and Turks has 17. 

We will also be kicking off the season with another one of our fabulous tailgates at Devilman. Turks Head members have been invited to join us post race. Click here to sign up for the tailgate. 

We have many people new to the club and some whose names I have forgotten (it happens at my age). I will not be racing but I will be there so please come up and introduce yourself.

Race Results

Kevin Hicks has volunteered to gather race results. You can send him your results at klhicks72@verizon.net. He will compile the results and send them to me for the newsletter. We love race reports especially from out of the area races. Please send them to me and I 

will post them in the newsletter.

Group Ride

I posted a note on Facebook about a ride on Saturday starting from south Chesapeake City. Even though it posted was only a day or two before the ride, we had an awesome turnout. Don't hesitate

to do the same. It was a great way to quickly get something organized. Don't forget to like the club on Facebook.

Open Water Swims Start May 7th

Well its that time of year to begin our open water swims at Lums Pond. The swims start Wednesday the 7th 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. 

Have a great week!

Coach

 

Newsletter April 23, 2014

Devilman Challenge

Turks Head tri team has challenged us to a head to head competition using the Devilman sprint and half lite du and tri. TH came in second to us in the Piranha club series and they are anxious to see how they stack up to us one on one.Of course this means we need to get as many signed up for this race as possible. New this year is a sprint and half du which will also count towards the challenge. Click here to sign up for Devilman. So far we have 37 entries and Turks has 19. 

We will also be kicking off the season with another one of our fabulous tailgates at Devilman. Click here to sign up for the tailgate. 

Mt. Tremblant 70.3 and Lake Placid IM Slots 

Buenos Dias Coach!
I got a message from my friend Jerome that Ken Glah has slots available for Mt Tremblant 70.3 and also for Lake Placid. If they are interested in Mt. Tremblant I would have to know by the end of the day and ASAP for Lake Placid. Could you please forward that information to all? E-mail address is marcoleynick@gmail.com.
Happy Training ...13.5 weeks to go!
Marco

Open Water Swims Start May 7th

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. 

Race Results

If anyone would like to track down race results for the newsletter, send me an e-mail. 

Have a great week!

Coach

Newsletter April 16, 2014

Results

I know a lot of people raced this weekend including me. I just have not had the time to track down everyone's results. I sure could use help doing this. It would mean getting the results and forwarding them to me to put in an e-newsletter.

Tri-Dawg Night at Bikeline Newark

Vince Lafashia has set up a night for the Tri-Dawgs on Saturday April 19th starting at 4:30. They will be conducting some basic maintenance how-to's include tire changing. Plus you will be able to take advantage of the discounts we get on all bikes, clothing and accessories. This will most likely be followed by dinner and drinks on Main Street. Bikeline is located at 212 E. Main Street. Please e-mail Vince at newacls@yahoo.com if you are planning on coming since there is a limit on the number of people that can be accomodated.

Devilman Challenge

Turks Head tri team has challenged us to a head to head competition using the Devilman sprint and half lite du and tri. TH came in second to us in the Piranha club series and they are anxious to see how they stack up to us one on one.Of course this means we need to get as many signed up for this race as possible. New this year is a sprint and half du which will also count towards the challenge. Click here to sign up for Devilman. So far we have 37 entries and Turks has 19. 

We will also be kicking off the season with another one of our fabulous tailgates at Devilman. More details to follow. 

Eagleman

Dear IRONMAN 70.3 Eagleman Registered Athlete,

IRONMAN anticipates acquiring the IRONMAN® 70.3® Eagleman® triathlon, which was previously licensed by The Columbia Triathlon Association Inc. (CTA).

At IRONMAN we value our athletes and want to reassure you that your registration for 2014 IRONMAN 70.3 Eagleman will be honored. 2014 IRONMAN 70.3 Eagleman will still offer 30 qualifying slots to the 2014 IRONMAN World Championship in Kona and 40 qualifying slots to the 2014 IRONMAN 70.3 World Championship in Mont-Tremblant. For IRONMAN 70.3 Eagleman questions, please email eagleman70.3@ironman.com and, for event details, please visit the IRONMAN 70.3 Eagleman website.

In addition, IRONMAN is excited to announce, the inaugural IRONMAN Maryland, which will take place in Cambridge, Maryland on Saturday, September 20, 2014. IRONMAN 70.3 Eagleman is a great training race for anyone who is ready to step up to the full 140.6-mile IRONMAN challenge! For IRONMAN Maryland registration details click here.

For the full press release please click here.

We are excited and can't wait to see you at the starting line!

Mike Clark Legacy Foundation

On behalf of the Mike Clark Legacy Foundation, I’d like to thank the Tri Dawgs for choosing to support the MCLF with sponsorships and volunteering!

During the Delaware Marathon and Funning Festival, The MCLF committee members and supporters take on the very important job of course marshals in the beautiful Wawaset Park neighborhood. This is a critical role ensuring runner safety, traffic control and providing motivation to the runners.  There are 24 corners to cover, and we will be doing this in two shifts.

Volunteers are invited to participate in the post-race festivities at the Riverfront. You’ll also be provided with an event t-shirt, safety vest, whistle, and convenient parking. If not running, please consider volunteering your time on Sunday, May 11th. It’s a fun day!

Please click on the link below to sign up for a spot:

http://www.signupgenius.com/go/20F0D49ADAB2DA64-mclf1

Thank you so much!

Andrea Ladany

MCLF Executive Board Member

302-593-7168

Have a great week!

Coach

Newsletter March 19, 2014

Devilman Challenge

Turks Head tri team has challenged us to a head to head competition using Devilman. TH came in second to us in the Piranha club series and they are anxious to see how they stack up to us one on one.Of course this means we need to get as many signed up for this race as possible. New this year is a sprint and half du which will also count towards the challenge. Click here to sign up for Devilman.

Eagleman Update

Click here.

Track Workout Tips

Click here.

Tri Mania Summit and Expo

Click here. It's in Bethesda, MD March 22. Mirinda Cafrae and Tim O'Donnell will be the keynote speakers.

Peeing in the Pool Could Be Harmful

I got to believe that 19% is a lot higher! Click here.

Choosing Running Shoes

Click here.

A Race Day Nutrition Plan

Click here.

IMLP Video

Here is a good video of IMLP 2013. Keep an eye out for the Tri-Dawg tents and Lenny Rogers at about 8:10.

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.  

Milestones

Cogratulations to Laura O'Sullivan on her promotion to captain. Laura is a 21 year veteran of the New Castle County police force.

Jennersville Y Group Ride

We will be starting this ride on Tuesdays start April 1. We leave the Y at 6:00 PM sharp for about a 20-22 mile ride. All levels welcome. No one left behind. Lots of rolling hills in beautiful Amish country in southern Chester County with one challenging climb.

Triathlon Transition Clinic

See the attachment regarding information on this clinic April 5th with Duncan Outslay. This should be excellent for both novices and those who need a refresher before the season starts.

8 Stages of a Marathon

Click here.

Have a great week!

Coach

Newsletter March 9, 2014

Club Update

About a year and a half ago I put out a call for anyone interested in serving on an advisory board for the club to contact me. We had gotten so large and there were so many directions we could go that I thought it best if a group made decisions instead of just me. About a dozen people responded and over that time a few have left and a few more have asked to be added. So far we have incorporated the club as a non-profit and set up a bank account. Group rides, open water swims, track workouts and social activities have been started as well as the club taking over the Resolution Classic 5K. In the works is an updated website, a data base of swim, bike and running workouts, and the formation of club bylaws. Soon we will be adding insurance coverage for club members and insurance coverage for directors and officers through USAT.

The advisory board has discussed adding a nominal annual membership fee of $12.50 to cover insurance and other expenses. Our goal is to have the new secure website up by September 1 in which you will be able to pay the dues which will include all of 2015. We will have a members only access to the website which includes all the discounts offered by our sponsors as well as other information. When you pay your dues you will be able to print out a membership card which can be used for the discounts our sponsors offer. One purchase from any one of our sponsors will most likely more than earn your annual membership fee back.

If you have any questions or concerns about the direction the club is taking, please reply by e-mail to me only and please do not reply all.  We are in need of some expertise in setting up the new website so if you can help with that, please let me know.

Practice

Click here for the practice.

Bikeline Newark

Vince is organizing a Friday night get together at Newark Bikeline in April. There will a clinic on tire changing as well as special offers for Tri-Dawgs and a chance to talk to Bikeline personnel about questions you may have. You can also see their new state of the art computerized bike fit system. There is a limit on the number that can attend. If you are interested contact Vince at newacls@yahoo.com. I will let everyone know as soon as we have a date set.

Results

Jenn Bunora

   Haleiwa (HI) Sprint Tri   1:25:36

Commonly Asked Training Questions

Click here.

Spring Bike Tune Up

Believe it or not spring is around the corner. Click here for tune up tips.

More USAT All Americans

Congratulations to Jamie Brabson for making All American in the 20-24 AG!

Five Strength Training Exercises for Runners

Click here.

Biking Advice

Click here.

Why You Need a Swim Coach

Click here.

Track Workouts

Starting next week, we will meet on Wednesday Nights though the month of May. So, March – May, 6:00pm on St. Mark’s track with Coach Fischer.

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.  

Lake Raystown Triathlon

My name is Ashley Reefer, I am with American Adventure Sports and we will
be hosting the first annual Lake Raystown Triathlon this May in Pa. I was
wondering if anyone from your organization would be interested in
participating or volunteering at the event? As a thank you we would offer
volunteers a free shirt and participants a discounted entry for the 70.3,
Olympic, and Sprint.

Learn more atwww.lakeraystowntri.com

Have a great week!

Coach

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