*Hello Gators,* One of the trickiest aspects of competing in triathlon is getting organized prior to the race and ensuring that you have what you need at the event venue, and particularly in transition, when you need it. To assist with that, we’re offering a “Race Prep and Faster Transitions” clinic on Wednesday, June 1 at the Y; this is the week of one of our upcoming club events, the Independence Triathlon (Sunday, June 5). The clinic will be conducted by Ken and Kelly Beauchamps who consistently land in the top five transition times (if not #1) at their events. It will include some tips and tricks from Ken and Kelly that will save you stress on race day and likely reduce your transition times as well. As a preview, following are a few things to think about in the days (or at least the day) leading up to each event, and particularly your first of the season… 1. *Create a race checklist* that you can reference as you are prepping for each event. I like to use an online tool at a site called “ racechecklist.com”. It has some quirks, but the nice things about it are… 1. Individual tabs for each leg (and separate “Clothing” and “Miscellaneous” tabs) 2. Save capability… I like to save a version for each race distance/type (you can also edit past versions) 3. Print capability in “checklist format” 4. Smart phone capability… So you can view the list on your phone (and check items off) if you prefer that to a hard copy 2. *Lay out your transition area at home* in a space the size you’d expect to be available for your race (use 12”x24” if you are not sure what space will be available) and ask yourself if you really need every item… Eliminate all items that are not a necessity as they’ll just get in the way during your transition. 3. *Practice putting your wetsuit on and taking it off* (tip: plastic grocery bags over your hands and feet will help make it easier to put on) 4. *Visualize your T1 and T2 transitions* (with your transition area laid out)… Think about each step you will complete… e.g. Removing your wetsuit… How are you going to remove it? When are you going to remove it (at the water exit, part way while running to transition or entirely in transition?)? Where are you going to put it? 5. *Include a plastic trash bag in your transition area…* Gives you a good place to put everything after the race, plus can serve as a dry surface under your transition items if it’s muddy or sandy and can also be used as a cover for your items if it’s raining. So get ready to join us on June 1st, get set for your upcoming events, and you will go faster! This week's news topics include... - *Accomplishments… *A Gators Hat Trick… outright wins in three events… plus many other great results!!! - *Who’s Next?... *French Creek sneak peek and some of us are going south!!! - *Workouts Update… *Stay tuned for some special workout opportunities planned for Memorial Day Weekend including a Blue Marsh OWS/bike/run (and possible picnic) plus an Independence Triathlon bike/run course preview! - *Mark Your Calendars… *We have a couple of great seminars planned over the next few weeks including “Race Prep and Faster Transitions” (Wednesday, June 1) and “Chiropractic and the Triathlete” (Wednesday, June 8)! *Happy Birthday**! *Best wishes to the following Gators who will be celebrating birthdays this weekend! - *Saturday, May 21: Brent Voynar* - *Sunday, May 22: Don Mack* *Accomplishments**: *A new first for the club… We competed in three events over the past week and had outright race winners in all three!... - *Sunday, May 15:* - *Dirty German 25K Trail Run (Philadelphia):* - *Brian Kozera and Jon Wesler* got in some good training for the upcoming Ironman Austria event (June 26), ran the race together and both finished in the top 30% overall and in the top half of their age groups… Great job, guys! - *Tim Pfluger *crossed the finish line of all of the other 220 race finishers for an overall #1 finish… *RACE WINNER!!!*... Way to go, Tim! - *Cascade Lake Sprint Duathlon (Hampstead, MD): Don Mack *finished #1 overall… *RACE WINNER!!!*... that included the top split in both runs, the bike, and T2 plus the #2 split in T1. - *Tuesday, May 17: Tuesdays In the Park 5K (Pottstown, PA):* Big “THANKS” to club sponsor Don Morrison of Chester County Running Store for offering all Gators free entry to this club event! All Gators that participated received medals for at least a top 3 age group finish… *SIX PODIUMS!!!* And *Tiff Pfluger *made it three straight races with a Gator winner as Tiff finished as the #1 female finisher… *RACE WINNER!!!* Others that participated and received podium spots included Vince Bellino, Mary Donovan, Don Mack, Dorian O’Connell, and Logan Washburn. Additionally, Vince’s daughter, Moriah, also ran and received an age group medal. And special thanks to *Mark Donovan, Lisa Mack, and Tim Pfluger *for coming out to provide support to all of the runners! Be sure to check out the next CCRS club event taking place on Friday, June 17… the Saucony Mile, where you have the opportunity to see how fast you can run a mile… It’s the perfect event as it will be over in less than 15 minutes and you receive a beer at the end… See the “Beer and a Mile” event posted to our Facebook group! *Who’s Next**?: *Best wishes for safe and successful results to the following Gators who will all be racing this weekend! - *Saturday, May 21:* - *Kentucky Ale Horse Capital Marathon (Louisville, KY): Michelle Sipe* continues her “marathon in every state” quest! - *Xterra Oak Mountain Triathlon (Pelham, AL): Don Morrison *goes from race director to race participant. - *Sunday, May 22:* - *French Creek Triathlon/Aquavelo (Elverson, PA): *Thanks to all of the Gators that are volunteering at either the ToughKids Philly triathlon or the French Creek Triathlon/Aquavelo this weekend! Athletes participating on Sunday include... - *Sprint Triathlon: Jason Brannen, Kerri Brannen, Gabriel Rosello, Susan Ryan. *Susan’s husband, Jim Ryan, will also be participating. Susan will be participating in her first triathlon as a Gator and this will be Gabriel’s *FIRST TRIATHLON!!!* - *Olympic Triathlon: Suzanne Angelaccio, Vince Bellino, Jim Foster, Tiff Pfluger, Tim Pfluger, Chris Reiter, and Logan Washburn. *Logan will be participating in her first triathlon as a Gator! - *Aquavelo (Swim/Bike): Todd Matters... *Todd will be competing in his first event as a Gator! - *King of Prussia 10 Miler (King of Prussia, PA): Tina Belles, Don Mack, Frank Moffa, and Steph Stranick. *Don’s son, Josh Mack, will also be running. - *Rev3 Knoxville Triathlon (Knoxville, TN): Andy Rosebrook* - *Ironman Chattanooga 70.3 (Chattanooga, TN): Michelle Bradley* *Workouts Update**: *Following is a brief reminder about our weekly workout schedule and some tentatively planned special event workouts… - *Mondays and Wednesdays:* - 10am-11am: Tri Swim workout (led by Don Schlichtmann) - 8:30pm-9:30pm: Tri Swim workout (various coaches on Mondays, Maribeth Baker on Wednesdays). Note that Brian Kozera is planning an OWS format for this coming Monday night workout. - NOTE: Monday, May 30 is Memorial Day and we will not conduct swim workouts that day… As an alternative, an uncoached group Independence Tri (and Steelman and Quakerman) course preview ride/run will be offered at Lake Nockamixon… Stay tuned to Facebook for more information! - *Tuesday evenings:* SRT bike intervals followed by an optional run. Starting point is the Reynolds Dog Park in Oaks. Michelle Leonard is most often the leader for these rides. Stay tuned for details including start times (typically around 6:15pm) posted to Facebook. - *Thursday evenings:* We have a planned indoor bike trainer ride each week led by Danny Friend or Don Mack. It will only run when there are at least a few participants, so if you are planning to participate, please watch for and reply to the posts and event invites posted to Facebook. - *Saturday mornings:* Due to some new restrictions on offsite coached workouts, most of these events will now be uncoached, but we still plan to offer the same full set of options… OWS, various venues for bike rides and runs. In cases of inclement weather, we may offer an indoor trainer ride/run workout. NOTE: For Saturday, May 28, weather permitting, we will post an event that includes a Blue Marsh OWS followed by a bike ride and optional run. Stay tuned to Facebook for more information! - *Other workouts:* Many members also now schedule their own small group workouts. We encourage this to continue! *Mark Your Calendars**: *Upcoming events include… - *Upcoming Seminars:* - *Wednesday, June 1, 7pm, YMCA Corporate Conference Room: “Race Prep and Faster Transitions” *(led by Ken and Kelly Beauchamp)… Facebook event to be posted soon! - *Wednesday, June 8, 7:30pm-8:15pm, YMCA Front Conference Room: “Chiropractic and the Triathlete” *(led by club lead sponsor, Mike Connelly, Centre for the Healing Arts) - *Upcoming Club Events:* - *Saturday, May 21: ToughKids Philly Youth Triathlon (French Creek Park, Elverson, PA)* - *Sunday, May 22: French Creek Triathlon (French Creek Park, Elverson, PA)* - *Sunday, June 5:* - *Morning: Independence Triathlon/Duathlon (Lake Nockamixon, Quakertown, PA)* - *1pm: “Gator Season Kickoff Party” (Spring City, PA)… * See Facebook event for more details! - *Sunday, June 12: Ironman Eagleman 70.3 (Cambridge, MD)* - *Friday, June 17: “Beer and a Mile” (Limerick, PA)… *See Facebook event for more details! Go Gators! *Don M*