Newsletter October 16, 2014

Greater Atlantic Club Championships

For the second year in a row we won the club championship with 628 points. Turks Head was second with 460 point and Wooden Wheels was third with 304. It didn't quite match our 932 points from last year but it was good enough to best 210 other teams.We had a string of second place finishes dating back to 2008 but we've now put together two solid years of being on top. Congratulations to everyone who participated in those races this year. We will focus next year on getting over that 1000 point mark.

Greater Atlantic Multisport Series

The following Tri-Dawgs earned podium spots for the overall series. We have about 350 members on the club so please let me know if I inadvertently missed your name.

Mike Welch   3rd overall

Brett Saunders   5th overall

Jocelyn Saunders   4th overall

Brian Welch   2nd 25-29

Doug Repetti   2nd 60-64

Roy Hall   2nd 70-74

Kristy Burnett   1st 25-29

Liz Sylves   1st 35-39

Katrina Dowidchuk   1st 40-44

Susanne Vanzijl   2nd 40-44

Joanne Mullen    1st Athena  

Swim Practice

Click here for the practice.

Resolution Classic 5K

I got about half a dozen offers to help last week so I am still in need of a bit more especially course marshals.  All but course marshal help will also allow you to race should you choose to do both. 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. 

Pre/Post race refreshments

Awards

Pack race bags

Race day registration

Course marshals

Coordinate silent auction

Silent Auction

I'm going to make another attempt to have an auction at our Resolution Classic 5K. We don't have any sponsors and this gives us  hedge money-wise in case we have bad weather and a low turn out for the race. I have leads on about 15 possible donors and someone who is willing to help with this. I could use one or two more to help out and do some legwork. You need not be at the race. 

Please let me know if you have something work related or hobby related, etc. that you could donate to be auctioned or have a lead that we could follow up on. If you have season tickets and you could donate a pair that would be awesome.

Second Annual Dinner

Planning has begun to put this together since it was so successful last year. This time we will be having it at a local restaurant to be named. We will also move it to January to avoid all the holiday festivities. Kristen Lepley is chairing this so contact her if you would like to help out.

IM World Championships

Very exciting finish to this race especially on the women's side where history was made. Very cool to be able to watch it live on internet. Click here for the race wrap up and results.

Bike Envy

Did you catch yourself drooling over some of the rides in Kona? Click here to see Caroline Steffen's sweet looking Cervelo P5 and click here to see Linsey Corbin's Trek.

Results

Cape Henlopen Sprint Tri

Brett Saunders   1st overall   54:30

Bryan Tingle   1:06:20

Doug Repetti   1:14:50   2nd AG

Eric Robson   1:14:58   3rd AG

Joanne Mullen   1:23:13   1st Athena

Kathy Testa   1:31:25

Roy Hall   1:32:43   2nd AG

Cape Henlopen Sprint Duathlon

Mike Welch   52:44   1st overall

Brian Welch   54:13   2nd overall

Lisa Smagala   1:18:19   2nd AG

Grant Money Available

Anyone have experience in grant writing? The Delaware Health and Social Services Division of Public Health is offering grant money up to $40,000 for programs that promote physical activity. Maybe this could be tied in with the Tri-Dawgs. If you are interested see the attachment.

Race Report (Survival of the Mills)

Its modeled on The Survival of the Shawangunks  http://www.survivalofthemills.com/

 

Its a multi-stage race, meaning nothing is too long, though some of the legs are challenging.    You start with an easy 1+ trail run and an also easy 9 mile bike.   You then do a zany 2 mile trail run to the lake, where you either alligator-wrestle your wetsuit or you suck it up and enjoy the ice-cream-headache inducing hypothermia for a .4 mile swim.    Then you do a very entertaining 2+ mile trail run back to your bike (which is roughly how long it took for the feeling to come back to my fingers) to repeat the 9 mile bike prior to running the last 5k trail run.     

Its a new race and a little odd, but it was a great way to end the season.  Thoroughly entertaining.   

Dave Smallwood

Secrets to Running Injury Free

Click here.

Eagleman 70.3 and Ironman Maryland

The Hyatt Regency Chesapeake Bay in Cambridge, the Official Host Hotel for IRONMAN 70.3 Eagleman (June 14th, 2015) and IRONMAN Maryland (October 3rd, 2015) will make rooms available for both events at 9:00 am on Monday October 20th. Call 800 233 1234 on Monday to make a reservation.

Even the Pros Have Bad Days

Click here to see what went wrong on race day in Kona for some of these pros.

Have a great weekend!

Coach

Newsletter October 1, 2014

Newsletter

A huge thanks to Pat Hall for taking over the newsletter this summer when I had a full plate. I am back to doing the newsletter so let me know if you have anything you would like me to include. You can send any race results to me or Kevin Hicks at klhicks72@verizon.net. Don't be modest. Let us know what you are doing that way we let others know who are doing what races so in the future you can be a resource for someone who is thinking about doing a particular race.

Ironman Maryland

Congratulations to the Tri-Dawgs who captured second place in the team competition. We scored 12,512 points and were only 150 points out of first. Dawgs that raced were Chris Racine, Marianne Moore, Vic Suchodolski, Diana Ortiz, Glenn Moore and Nancy Welch.

Greater Atlantic Club Challenge

We are in a favorable position to defend our 2013 title. We currently have a 152 point lead over second place Turk's Head with two races to go. So far we have 9 entries and Turks has 8 entries. It would be nice to get a few more entered just to be safe. Brierman sprint tri is on 10/5/14 and Cape Henlopen sprint tri and du are on 10/12/14. Click here to register for the races.

Ironman Race Registration

Once again we are updating the team's race roster for the 2015 race season.  If you are registered to race or volunteer at a WTC event (IM, IM70.3, Iron Girl, IRONKIDS, 5i50) next year, or perhaps even in 2016, please e-mail Eric Wolf at ericfwolf@gmail.com your full name EXACTLY as it would appear on the race registration form along with the EXACT email address you use in association with that name. (I do not need to know which events you have chosen. If you wish to send that information to either Pat Hall or Kevin Hicks, please do.)

WTC can only track our team's participation accurately so long as the EXACT name spelling and EXACT email address match up. Using different names, spelling variations or multiple email addresses creates "confusion" on their end and can incorrectly tally our team's point standings as they accumulate. 

The sooner I have this roster accurately updated, the sooner we can be placed in the proper race division (1-5) and start competing against other clubs of equal size. 

Thanks again, in advance,  for all your help on this matter. 

Eric Wolf

Swim Practice

Practices are back on Saturday mornings 7-8:30 at the address in my signature. We went back to a six lane configuration so now you have a lane line in the middle of the floor in each lane plus we have new lane lines. Right now we have room if you still want to get in. I am back to posting the practices on our website. Last week's practice ishere.

Wetsuit

I have an Xterra (blue lettering) Women's Large wetsuit in my office. Please let me know if it is yours.

Road ID App

I'm always promoting wearing their bracelets when working out. Here is a cool new app that they have launched in which you can track someone else like a significant other when they are out on a run or ride. Now you can take the worry out when  they are running behind the time they told you they would be back. Not that that ever happens!

TBB Cyclery

Katrina Dowidchuk, one of our Tri-Dawgs and a world champion cyclocross rider, is the new general manager at TBB. She is offering the following deals:

We are running our "Cut and Run" sale on triathlon stuff.  Basically, we cut the prices, and you run with a deal.  So...
1) all late-model BMC and Fuji's are at prices that our manufacturers won't let us print.
2) triathlon clothing is going at $25 per item
3) BlueSeventy wetsuits at $100 each.

4) aero helmets are 40% off.

Sizes and quantities are limited, so have anyone call me if they are interested. 302-543-4536. 

Effective Shifting

Click here.

Have a great week!

Coach

Coach Glenn Moore

Delaware Swim and Fitness Tri-Dawgs

4905 Mermaid Boulevard

Wilmington, DE 19808

(302) 234-7710

www.tridawgs.blogspot.com

 

Newletter September 25, 2014

Hey Dawgs!

GACC Team Standings

1.      Delaware Swim and Fitness Tri Dawgs  567

2.      Turks Head Racing                                     425

3.      Wooden Wheels                                          270

Team news

Saturday morning swim practices have resumed on Saturdays 7am @ Delaware Swim and Fitness!!

Upcoming Races- We now hold a 142 point lead over Turks Head following the most recent set of Piranha races.  Next up on the Piranha race schedule is Brierman Sprint Tri. Here are the upcoming Piranha Sports races along with how many Dawgs and Turks Head are entered

Brierman Sprint Triathlon        10/5      Tri-Dawgs – 0           Turks Head - 1

Cape Henlopen Sprint Tri/Du  10/12     Tri-Dawgs – 9           Turks Head – 7

With only 2 races left, Turks has gotten themselves within striking distance.  If you are thinking about adding a late season race, please consider entering one of the last 2 Piranha races.  Let’s handle the season the same way we race and finish strong!  Even if you can’t race, please try and make it to the season ending Cape Henlopen Sprint so we can celebrate as a team!

Team Rides- Currently there aren’t any weekly and as we move later in the season it will be largely dependent on daylight and race schedules. If you know of any others that you’d like included, please email me.

Team Running Practice- Every Tuesday at 6pm with Coach Fisher at St. Marks High School Track

Results

Ironman Maryland

Name	Time	Place
Amanda Pupillo	11:45:59	14 AG
Marianne Moore	12:29:59	3 AG
Vic Suchodolski	12:51:28	84 AG
Diana Ortiz Beaudet	14:53:07	45 AG
Glenn Moore	15:20:21	20 AG
Nancy Welch	15:33:29	30 AG

Ironman Princeton 70.3

Name	Time	Place
Dave Meyers	6:37:43	185 AG
Dave Anshen	5:22:42	34 AG
Mike Welch	4:22:07	2 AG
Brian Welch	4:39:03	5 AG

Marshman

Name	Time	Place
Mike Welch	0:51:21	2
Brett Saunders	0:52:36	4
Jocelyn Saunders	0:59:30	15
Eric Wolf	1:05:04	40
Wyatt Akers	1:26:05	203
Kathy Testa	1:29:13	225

Bethany Beach First Responders Duathlon

Name	Time	Place
Andrew Campbell	1:41:00	35(2nd AG)

Bethany Beach First Responders Triathlon

Name	Time	Place
Kristen Karney	1:47:02	43(5th overall F)
Kristy Burnett	1:49:52	59 (1st AG)
Eric Robson	1:59:06	123

If there are other races to report, either already past or coming up, please forward them to Kevin Hicks(klhicks72@verizon.net) or Pat Hall (phall9969@gmail.com).  ***If you don’t see your name/result appear under a Piranha race, then you aren’t listed as a Tri-Dawg in your profile.  You need to log into your profile in the Piranha Sports site and change your team to Delaware Swim and Fitness Tri-Dawgs.  If you have any problems, please let me know. - Pat

 Miscellaneous

Your Rudy Project BRO discount has been INCREASED!! As long as there’s at least one sale with your team’s code by November, the sponsorship will continue. Please be sure to forward this along to the entire team. Thanks so much, enjoy!

BRO ORDERING INSTRUCTIONS:

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

HERE’S HOW TO GET 50% OFF OF RUDY PROJECT GEAR (including prescriptions):

-Go to: www.e-rudy.com/vip

-Enter sponsorship code: DelawareTriDaw

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

Free Gift with Purchase Promo(take 15% off with your team’s code!)

Gear Deal Promo(take 15% off with your team’s code!)

Planning a fall event or need family portraits done?  Are you a triathlete and want a swim stroke video or a run gait video?  Engagement, shower or wedding in your future?  I would love to help!!  Visit my site atwww.lennyrogers.com or shoot me an email at lenny@lennyrogersphotography.com .

Need Open Water Swim coaching? - Get a session setup so we can review mechanics and can work on efficiency. We can work on any level triathlete getting ready for any distance. ~Coming over from Duathlons to Triathlons ~Getting comfortable in the water so you can be fresh for the bike ~Want to shave time off your swim split to go after age-group and overall awards. ~Getting ready for the next distance race ~Boost your confidence in the swim. Contact Brian Drysdale via www.facebook.com/triathlonswimcoach

Dave Meyers has a Thule trailer hitch 2-bike rack priced to move.  Please contact him if interested

Assorted Fun Stuff

Survival Guide to the Grossest Things About Running

http://running.competitor.com/2014/09/inside-the-magazine/survival-guide-grossest-things-running_114388

Is Your GPS Watch Lying To You On Race Day?

http://running.competitor.com/2014/06/training/debating-the-accuracy-of-gps-vs-race-distances_105664?utm_medium=whats-hot

Lastly, on a personal note, I wanted bring up this past weekend’s Ironman Maryland.  I had the opportunity to volunteer during the race with my oldest son Brett.  We had a 10+ hour shift directing traffic at the busiest bike intersection on the course (don’t panic most shifts are 4-5 hrs).  It was an amazing way to get to see our first Ironman live and even better we got to see all of our teammates 3 times during the bike.  I looked forward to seeing every one of them come thru and if I got them to at least crack a smile when they went by I felt like I did my job. It was an extremely rewarding day knowing we were a large part of getting 1700 athletes safely thru our 5 way intersection 3 times and afterwards we got to head down to the finish and hang out with Marco, Peggy and Cindy while we cheered for the Dawgs out on the course.  As I think most everyone is aware, our Coach, mentor and Fearless Leader Glenn Moore became an Ironman on 9/20/14.  After coming out of a decades-long retirement at Diamond in the Rough last year, Glenn trained like a man possessed all while continuing to lead this team. Despite an Achilles injury that would have derailed most, Glenn smartly opted to move from IM Lake Placid to IM Maryland to give him (and Marianne) time to heal.  The results speak for themselves.  Congratulations to our Iron Coach and to Marianne, Amanda, Vic, Diana and Nancy….you all rocked it and showed what being a Tri-Dawg is about! 

Newsletter August 8, 2014

Hey Dawgs!

GACC Team Standings

1.      Delaware Swim and Fitness Tri Dawgs  268

2.      Turks Head Racing                                     201

3.      Wooden Wheels                                          139

Team news

Race Results:

IM Lake Placid

Brian Drysdale      14:39:28

Marc Oleynick       10:45:29           9^th AG

Cindy Johnson       12:27:13           6^th AG

Mike Rogers           15:43:27

Amanda Pupillo     11:58:02

Patricia Clifford     14:00:24

If there are other races to report, either already past or coming up, please let Kevin Hicks know:  klhicks72@verizon.net

Mike Clark Memorial Ride- Takes place THIS Saturday 8/9 and will be in honor of Randy Inglis.  If you are interested in riding please visithttps://www.bikereg.com/7th-annual-mike-clark-memorial-ride  If you are interested in volunteering, there are still slots available. Please visithttp://www.signupgenius.com/go/20f0d49adab2da64-7thannual1 

Saturday Morning Swim Practices Suspended- I've decided to suspend practices until sometime in September. Turn out has been very low this summer and I'm trying to get my IM training in. Don't forget you can go to www.tridawgs.blogspot.com and access the archived workouts. I will send out a reminder when we start up practices again. Enjoy the rest of your summer. –Coach

Upcoming Races- We hold a 67 point lead over Turks Head, which from past experience isn’t a huge margin.  Here are the upcoming Piranha Sports races along with how many Dawgs and Turks Head are entered.  Let’s see if we can crank those numbers up!

Top of Delaware Sprint 8/17/14             Tri-Dawgs – 28         Turks Head- 8

North East Tri (Intl/Sprint) 8/24/14          Tri-Dawgs – 13         Turks Head - 7

Diamondman Half Iron Du/Tri  9/6/14    Tri-Dawgs – 8           Turks Head - 0

Diamondman Sprint Du/Tri  9/7/14        Tri-Dawgs – 9           Turks Head - 6

Marshman Sprint Tri  9/14/14                Tri-Dawgs – 3           Turks Head – 20

Team Rides- Currently there are a few team rides occurring each week.  I have listed what I definitively know below. If you know of any others that you’d like included, please email me.

Tuesday- 6pm  Jennersville.  Meet in back right hand corner of Jennersville YMCA parking lot, depart at 6pm.  Approximately a 22 mile ride with a 16 – 19 mph pace.

Sunday- 730am Newark Reservoir to Rising Sun and back  http://www.strava.com/routes/639195 .  Meet at Reservoir parking lot and depart by 7:30 am.  The ride averages around 16 – 16.5 mph.  All paces welcome. 

Sunday- 8am Chesapeake City (meet under 213 bridge on the side of the canal nearest Chesapeake Inn) with Coach Glenn and company. Departs at 8am. 

Team Running Practice- Every Tuesday at 6pm with Coach Fisher at St. Marks High School Track

Open Water Swim- Every Wednesday evening at Lum’s Pond State Park Area #1 Beach at 6 pm.

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.   

 Miscellaneous

Planning a fall event or need family portraits done?  Are you a triathlete and want a swim stroke video or a run gait video?  Engagement, shower or wedding in your future?  I would love to help!!  Visit my site at www.lennyrogers.com or shoot me an email at lenny@lennyrogersphotography.com .

Dave Meyers has a Thule 2” trailer hitch 2 bike rack priced to move at $50.  Please contact him if interested

Xterra Discounts

The discount for individuals is $20 off an XTERRA Championship distance triathlon or $25 off the Sprint distance.

The discount for the relay team category is $30 off the Championship and $35 off the Sprint.

Here is our complete list of event discounts for 2014.

Please share with your club members!

TRI CLUB DISCOUNT CODES: 

XTERRA Utah: Long or Short on September 20, 2014 in Ogden, UT:

XTCLUB14

www.xterrautah.com

Here is an article on a WTC purse change that will impact where/when the pros race    http://triathlon.competitor.com/2014/08/news/ironman-announces-redistribution-prize-purse-money-2015_103368

10 biggest sports nutrition myths  http://running.competitor.com/2014/08/photos/10-biggest-sports-nutrition-myths_29425

If you have any training/race pictures you’d like to share, please feel free to send them to me at phall9969@gmail.com .  I’ll try and get them added to future editions of the newsletter.

If you have anything you would like to see in the newsletter or if you have any announcement you need added, please email me at phall9969@gmail.com  

Have a great week!