Hello Gators, As we move closer to February, just a reminder that January is member registration renewal month. To renew your membership for another exciting year of fabulous benefits that are part of being a Spring-Valley Multisport Gator, you can either sign up at the Y front desk or on-line. To register on-line, click here then…Click on “Program Search” (center of the page on the right)Search for the keyword “gators”Select “Triathlon Training”Select either “SV Multisport Gators – Family” ($200/yr for two people residing at the same household) or “SV Multisport Gators – Individual” ($125/yr). This week's news topics include...Accomplishments... Gators rule in Phoenixville!Coaching Tips… Swim… check, bike… check, run… check, rest and recover… uh oh!!!About a Gator... Triathlete and trainer!!!Who’s In?... It’s time to commit to a race (or five) for this coming season!!!Lake Placid Volunteers… The best way to attend an Ironman race without actually racing!!!Recommended… Figuring out which one to buy and better swimming!!!Mark Your Calendars… Endurance Sports Expo, weekly workouts, and who’s ready for some yoga!?! Happy Birthday: Best wishes to the following Gators that celebrated birthdays this week!Rebecca Bonawitz (Monday, January 19)Ellen Friend (Thursday, January 22) Accomplishments Last weekend, Chris Reiter, Maribeth Baker, Steph Bieloski, and Joe Boris all contributed to the Gators Masters Swim Team’s first place finish at the Phoenixville YMCA meet. Maribeth participated in four events ranging from the 50m butterfly to the 400m freestyle. Joe swam in five events and achieved a PR in the 400 freestyle. Steph achieved four 1st place age group finishes as well as a 2nd place. And Chris, participating in his first swim meet, finished the 1,500 m as an age group winner! Way to step it up Chris, and congrats to all on your outstanding performances! Coaching Tips: As this is a down week for some of our athletes, it’s a good time to think about rest and recovery. Following are a couple of tips from our coaches…From Danny… “Recover with the same intensity as you train.”From Michelle… “It is very important to have one rest day per week to rejuvenate your body as well as your mind.” About A Gator: Suzanne Angellacio is not only an up and coming triathlete, but she can help whip you into shape at the Y. Learn all about Suzanne in this week’s profile! Who’s In for 2015? Just a reminder to reply back to the “Who’s In?” e-mail with any events in which you will be participating in 2015 (anything longer than a 5K). Please reply as soon as you can as the goal is to produce and distribute the first pass of the schedule by the beginning of February. Lake Placid Volunteers: Yesterday a message went out to all club members that expressed an interest in participating in our Ironman Lake Placid volunteer / training group that will travel to Lake Placid, NY the weekend of July 24-26 to support the nine Gators that are racing (and the other 2,591 athletes) plus do some training and some partying. If you did not receive the e-mail and are interested in participating, please let us know. Recommended: A swim podcast, a swim article, and a website this week…Podcast: “5 Triathlon Race Tips for 2015” by Tri Swim Coach… http://triswimcoachonline.com/tri/5-triathlon-race-tips-for-2015-tri-swim-coach-podcast-87/Article: “15 Triathlon Race Tips for 2015” by Tri Swim Coach… This is the article from which the above podcast was generated… http://www.triswimcoach.com/triathlon-race-tips-for-2015/Website: DC Rainmaker… Product reviews and recommendations… If you’ve never seen this website, it’s an amazing array of extremely detailed and well organized product reviews relative to all of the stuff that we invest in to make us better/faster athletes. I used it just last week while trying to decide which inexpensive bike trainer to purchase… http://www.dcrainmaker.com/ Mark Your Calendars: Upcoming Events:Monday, February 2: Tri Club Leadership Team Meeting… If you have any input for this meeting or would like to get involved in a tri club leadership position, please let us know.Weekend of February 21-22: Endurance Sports Expo (Oaks, PA)… http://www.endurancesportsexpo.com/Sunday, February 22, 10am-Noon: Yoga Workshop with Maribeth (YMCA Studio Room) Weekly Workouts: Remaining workouts for this week include...Saturday, 1/24, 7:15am-9:45am: Tri Club with Don M… NOTE: This will take place as long as the YMCA is open7:15am-9:15am: Bike Trainers on the pool deckNote the location… Pool deck (not Room 1 as previously announced)Athletes training for shorter distance events can cut the timeThe workout includes a one hour Zone 2 set, so you may want to consider bringing headphones; also a good time to get to know your neighbor better.9:20am-9:45am (or immediately after the completion of your bike ride): Brick Run (15-20 minutes_ and Stretch (5-10 minutes) Go Gators! Don M