Hello Gators, With our latest round of bad weather, we'd like to make sure that everyone is aware that the Y has a weather hotline where you can check facility status… 484-984-2020. We’ll always do our best to get the word out any time we learn of course cancellations and the Y does post notices on their website and Facebook page, but it’s always recommended that you check the hotline if the weather is poor and you have not received an e-mail and/or Gators Facebook group post from a member of our coaching staff. This week's news topics include...Accomplishments… All-American effort!!About a Gator... Swim, bike, run, bake!!Training Tip… Drill your way to better swim technique!!Recommended… Can you lick your elbow?!?!Mark Your Calendars… Crawling to the finish line!! Happy Birthday!: Best wishes to Mary Cook who celebrated a birthday this past Tuesday, March 3! Accomplishments: Some good running efforts and our own USAT All-American…USAT All-American: Ken Beauchamp is a 2014 USAT All-American in the duathlon for ranking in the top 10% in the nation for his age group. This is an awesome achievement by Ken! Congrats on this amazing accomplishment!Fireside Frostbite 5 Miler (Ambler, PA; Saturday, February 28): In a tune-up for Gatorthon, Maureen Pinkerton had an outstanding race with a PR for the distance as well as finishing in the top 30% overall and the top 20% of her age group. Way to go, Maureen!Gatorthon (Royersford, PA; Sunday, March 1): One last shout out to our four sub-4 hour treadmill marathon teams…Lady Gators: Heather Tracey, Ruth Subach, Suzanne Angelaccio, Melissa Moffa, Adrienne Foster, Maureen Pinkerton, Tiff Pfluger, and Michelle LeonardGator Men: Vince Bellino, Doug Schmidt, Byron Solvason, Frank Moffa, Jason Brannen, and Tim PflugerDual Gators: Danny Friend and Jon WeslerSolo Gator: Don Mack About A Gator: This week’s profile covers an athlete that bikes and bakes! And she also has a special request for all Gators (see answer #10). Learn about Melissa Moffa in this week’s edition of “About A Gator”! Training Tip: This one comes from Maddie Matarazzo… When doing swimming drills, do the drill for 25 yards/1 length and then swim the 25 yards back doing regular freestyle, but focusing on the technique that you just worked on in the drill. This way you are immediately testing/practicing the drill technique in your regular stroke. Try it the next time you are in the pool! Recommended: This week’s recommendations include two newly discovered podcast series…“Triathletes – All Things Cycling” podcast (Endurance Nation): Offers lots of in-ride technique tips including pedaling technique, cadence, braking, cornering, and descending… http://enation.libsyn.com/triathletes-all-things-cycling“You Can’t Lick Your Elbow” TV show (National Geographic Channel): This new show that debuted earlier this week on the National Geographic Channel includes tips about “how to hack into your own physiology to maximize and alter your body’s responses to all kinds of situations”. When I first flipped it on they were asking which beverage would be the best post workout recovery drink, so I was immediately interested. It’s one of those shows that probably won’t last long, so tune in while it’s available… http://channel.nationalgeographic.com/channel/you-cant-lick-your-elbow/episodes/superhuman1/ Mark Your Calendars: Upcoming Events:Saturday, March 7 (tomorrow), afternoon/early evening: Phoenixville Pub Crawl… Contact Frank or Melissa Moffa for additional details.Sunday, March 29: The Love Run… This is the first Gators club event of the year. We have a group of 30+ Gators, family, and friends participating and would love to have some of us also cheering on the sidelines. For more information about running, contact Michelle Leonard. For more information about joining the Gators cheer squad that day, contact Don Mack.Coming in May: Indoor Triathlon… We are starting to plan for this event and made some significant progress this week. Details coming soon! Weekly Workouts: Remaining workouts for this week include...Saturday, 3/7, 7:15am-10:15am: Tri Club with Don M7:15am-10:15am: Bike Trainers on the pool deck… Note that the full workout is set for longer distance athletes (i.e. half or full Ironman distance). Athletes training for shorter distance events (sprint or Olympic) should consider only participating for a portion of the ride.For shorter distance event training… 9:15am-9:45am (or immediately after the completion of your bike ride): Brick Run (30 minutes) and Stretch (5-10 minutes)Sunday, 3/8: We do not have planned group/coached workout, but just a reminder that run workouts are now being posted on Training Peaks in the Friday (shorter run with intensity) and Sunday (longer run with a small amount of intensity) slots Go Gators! Don M