Hello Gators,The 1st Gator Fitness Challenge is underway! As of today we have a total of 34 registered. It's not too late for you to join!This week's topics include...ProcrastiGator Workout: Get in your Gator Fitness Challenge week 1 commitment all in one workout! Accomplishments... Lots of biking and running!Who's Next?... Quiet event weekend with only one Gator in action... Go Dave!About A Gator... Gators on horseback?!?TRIvia: After a week off, TRIvia is back! Do you have the answer?Recommended Podcasts: Great podcasts around every corner... We must be close to Kona!Help Wanted: Looking for a Gator interested in a club "board" position!Happy Birthday! to Frank Moffa who is celebrating this Saturday! Best wishes, Frank!ProcrastiGator Workout: So, you signed up for the Gator Fitness Challenge and are already behind the eight ball with getting in your week 1 commitment. Or, you have not yet committed, because you don't think you can get in all of the workouts each week. Well, if either of you are in either of those groups, this week's Saturday Tri Club "ProcrastiGator" workout is made for you! Our workout will take place indoors at the Y (mainly due to the poor weather forecast) and will include the following...7:10am-7:30am: Swim7:30am-9:00am: Bike trainers on the Y indoor pool deck9:10am-9:30am: Aerobic run (Y indoor track or treadmill or Y outdoor track if it's not raining... your choice)9:30am-9:35am: Check off your week 1 box on the Gator Fitness Challenge tracking spreadsheet posted on the Y pool deck bulletin boardAnd then you can relish in your victory for the rest of the day! Accomplishments: Pedal power and relay running this past weekend...Ragnar Adirondacks (Saratoga Springs, NY to Lake Placid, NY): Dean Milligan, fresh off of his IRONMAN Princeton 70.3 finish decided that his legs needed a bit more work, so he participated on a Ragnar Relay ultra team. If you are not familiar with Ragnar events, you essentially form a team of 6 or 12 and the team runs a point to point distance of around 200 miles relay style with the non-running team members catching some sleep, eating, etc in a chase van that transports the team to each transition point. In this case, Dean participated on a "mix masters ultra team" meaning they only had six runners and each was in the masters (over 40) age group. Dean's team completed the race in 32 hours with Dean serving as the anchor and retracing some of his steps on River Rd. in Lake Placid to finish the race (some of you may have seen the photo on Facebook with the ski jumps in the background). Amazingly, Dean ran a total of 38 miles... Wow! And, to top it off, Dean's team was first in the mix masters ultra category... PODIUM!MS City to Shore Ride (Cherry Hill, NJ to Ocean City, NJ): JD Landis and Masters Swimmers Joe Boris and Steph Bieloski all participated in this charity cycling event. Joe and Steph did the one way route from Cherry Hill to Ocean City on Saturday (approx. 80 miles) and I believe that JD did the roundtrip for a total of 150+ miles. Great job, guys!The Dempsey Challenge (Maine): Steve Gilman also participated in a charity cycling event that was founded by actor Patrick Dempsey. Steve logged over 100 miles as part of the event. Way to go, Steve!Who's Next?: Light weekend... Go, Dave! Anyone else have an event?Souderton Five Miler (Souderton, PA): Dave Gale will be participating in this event taking place in and around Souderton High School.About A Gator: This week's edition is about one of our most improved athletes this season. Kelly Beauchamp has become a regular on the podium at most events in which she participates. Learn more about Kelly in her "About A Gator"!TRIvia: Do you have the answer?This week's question: What is a good average cadence to shoot for in biking and running (hint: it's the same number for both)? Answers within +/- 10 will be considered to be correct.Last TRIvia answer:The last question (two editions ago) asked for the definition of the acronym "EVF". EVF is a swim term meaning "Early Vertical Forearm". It refers to getting into a vertical forearm position as early as possible in your freestyle swim stroke once your hand enters the water. So rather than dropping your entire arm once your hand/arm enter the water ("deep catch"), you drop your hand and forearm straight down, keeping your elbow high, before starting your pull This is the recommended method to achieve faster, more efficient swimming. For more information, check out this link (or talke to our swim coaches or see lots of YouTube videos)... http://triathlon.competitor.com/2014/05/training/swim-speed-series-part-3-high-elbow-pull_71704Correct answers were received from Nabil, Melissa, Bob L, Tim P, and Brent.TRIvia Leader: Bob Lanyon remains in the lead by a slim 1 point and is the only club member to have the correct answers for all three questions to date. Recommended Podcasts: You can tell that the IRONMAN World Championship in Kona, Hawaii is almost here (Saturday, October 11) by the plethora of outstanding podcasts. Some are geared towards the "tri geeks" (like me) that are interested in all of the details around Kona including interviews with some of the top athletes and others are geared towards training tips and advice. Here are some of my favorites (go to the links to download the specific episodes)...Endurance Nation: Training advice and race reports. Most recent podcast presents some information about what they call "out season" training... http://www.endurancenation.us/podcasts/Endurance Planet: A variety of podcast types... Some geared towards news about IRONMAN professionals and Kona and others (ATC: Ask the Coach) geared towards training tips... www.enduranceplanet.com/Zen and the Art of Triathlon: Typically about a 2-3 hour podcast that includes everything from triathlon news to training tips. The bulk of the podcast is the "Training Log" where the host, an early 40s triathlete named Brett Blankner (you'll probably love him or hate him), gives training tips right before or after or sometimes during his workouts. One recent edition included "the real Starkey" as a co-host... www.zentriathlon.com/Triathlete Training: Good mix of interviews and tips. Last episode was an interview with Sheila Taormina the only woman that has ever participated in the Olympics in three different sports... 1996 swimming (gold medalist), 2000 and 2004 triathlon, and 2008 pentathlon. Also has an interview with the IRONMAN Boulder champ Justin Daerr, who won his first IRONMAN event after 29 tries... triathletetraining.com/Triathlon Research Radio: Lots of interviews and tips... triathlonresearch.org/podcastsIM Talk: A weekly podcast about the world of IRONMAN triathlon conducted by two guys in New Zealand. Mostly news and some interviews... Latest edition includes an interview with pro Andrew Starykowicz... www.imtalk.me/TriSpecific: Mix of news and tips... www.trispecific.com/triathlon-blog/IM Predictions: This is for the hardcore fan of IRONMAN racing and is hosted by two gentlemen in Germany... Lots of race recaps and they also have a contest where you can predict the outcomes of upcoming races. They also have a pre-Kona report on all of the athletes, so if you plan on following the race, this is a good read beforehand... im-predictions.com/ Help Wanted: I'm looking for some help in maintaining the information on the bulletin board at the Y as I'm not doing a great job of it lately. Anyone interested?Hold the Dates: There are several significant tri club-related events coming up over the next couple of months, so here's an early head's up so that you can mark your calendars...Sunday, October 12, 9am: Spring Valley YMCA "Fall 5" 5K Run/Walk and Kids' Fun Run (Spring-Ford High School cross country course). Registration fees increas in mid-September. Race link... http://runccrs.com/results/wp-content/uploads/2014/08/Spring-Valley-YMCA-5k-Flyer.pdfWeek of October 13-19: We are revising our Tuesday and Thursday evening workout schedule. More details coming next week!Saturday, November 15: SVMG End of Year Extravaganza at the Trappe Tavern. More details coming soon!Thursday, January 1: 2nd Annual RefrigaGator OWS... More coming later on this for any brave/nutty souls that are interested!NOTE: The October 14 Spring Valley Multisport Gators Members Meeting is being postponed to a later date (before the end of 2014). Have a great rest of the week! Go Gators!Don M