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Coach Lewis Bennett

Weekly Update

Coach Lewis Bennett

Racing Good Luck to everyone racing Mad Beach this weekend. And good luck to Robin who doing the San Diego marathon on Saturday

Augusta Bus: We are up to 20 but we still need at least 12 more to make this work so please get your form is this week.

Club Dues: June is our join the club month. If you have not officially rejoined, please do so soon!

Club Meeting: This month's meeting will be at Bill Jackson's. The meeting starts at 1830 hours but we have the pool for videoing stroke technique from 1700 to 1800 hours. Our quest speaker will be Conselua from the Ragnaar Relay team.

Monday swims: The open water swim distance is increasing to 1.25 miles. We wtill start at 1730 hours.

Saturday Ride: The rides will start at 0630 hours for the next few months. Check the calendar for the locations.

Weekly Update

Coach Lewis Bennett

Current News: Great job at Madeira Beach! We were well represented both Saturday and Sunday. Not only was it great to see so many of you racing, it was really great to see so many supporters along the course. That little cheer with your name may not seem like much when you say it but when you are racing and you hear it - it is a big deal - thanks!. We have some local results on our section but a special congratulations to Chris Culbertson and to Harlen Smith for completing their first ever tri on Saturday and to Rebecca Ackerman for her first Sprint distance tri on Sunday. If we missed any names on the list, please let us know so we can add it.

New Club: The club applications are rolling in - thanks. We will get some membership cards printed soon. If you have not joined, please fill in a new form and return it with the check as soon as possible.

This Weeks Details:

Monday - It is the first Monday, so the Sand Key Bridge is on the schedule for 0530 hours. Our swim at Mad Beach starts at 1730 hours. We will be offering the opportunity to swim 1.2.

Tuesday - This is a race night at the Y spin class which starts at 1800 hrs.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - This Friday's run is a 6 mile tempo Starting at 0530 hours. We will still do the abs afterwards. We meet at the Bardmoor Y.

Saturday - It is back to San Antonio for a loop around the hills. We will be leaving the parking lot at 0630 hours

Sunday - The distance run starts at 0600 hours from Bardmoor Place. Bring a towel and you can cool off in the pool afterwards.

Augusta: We are still short of reaching our minimum number of riders to Augusta. If you are planning on riding, please send in your form and check now. The forms for the bus trip to Augusta are in the Events Section of the web site in a PDF format. Just print and return page 2 to Coach Lewis with your check.

Clothing: If you want to order any TriLewis clothing order in before Augusta, you need to do so with in the next couple of weeks.

Club Meeting: Our next club meeting is June 17th. We are moving the location to Bill Jackson's. The meeting will start at 1830 hours. If you want to come early, we will be videoing swims. Time permitting, we will review them at the meeting. Our speaker for the evening will be Consuela Styler from Clermont discussing the Ragnar relays.

New Members: Join us in welcoming Harlen Smith and Jill McCrosky as our newest club members. Halen did his first tri this weekend and Jill did her first in several years.

Weekly Update

Coach Lewis Bennett

This Month - It is June and we are rolling toward Augusta! This month is about building endurance. We have scheduled longer rides and runs. If you are just getting started, then your personal goal should be to work up to the required distances. If you are further along, then focus on increasing your long day training time by either riding further or adding a run after the ride. Augusta is a 5-6 hour adventure. You need to be able to last that long.

Applications - The club applications are still rolling in - thanks. We will get some membership cards printed soon. If you have not joined, please fill in a new form and return it with the check as soon as possible.

The Bus to Augusta - We still need a few more riders for Augusta. We know there are a few club members who would like to ride but have extra family members which make the bus not such a great bargain. So for the next two weeks - we are going to offer a family special for active members: $125 for you - $100 for your non racing wife or husband or partner and $50 each for your kids (up to 2). Your bike is still $25. The forms for the bus trip to Augusta are in the Events Section of the web site in a PDF format. Just print and return page 2 to Coach Lewis with your check.

Clothing - If you want to order any TriLewis clothing order in before Augusta, you need to do so with in the next couple of weeks.

Club Meeting - Our club meeting will be on June 17th at Bill Jackson's. The meeting will start at 1830 hours. If you want to come early, we will be videoing swims. Time permitting, we will review them at the meeting. Our speaker for the evening will be Consuela Styler from Clermont discussing the Ragnar relays. If you have any thing you would like to add to the agenda, please let us know

On the Coming Week:

Monday - The bridge run in on the 102nd Bridge and starts at 0530 hours. Our swim at Mad Beach starts at 1730 hours. We are walking less and swimming more. Several members have been running after the swim so bring your running shoes if you wnat to join them.

Tuesday - The Y spin class starts at 1800 hrs.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - This Friday's run is a 6 mile tempo Starting at 0530 hours. We will still do the abs afterwards. We meet at the Bardmoor Y.

Saturday - This week we will be riding the Suncoast trail from Starkey Park to SR 50 and back (60). We will be leaving the parking lot at 0630 hours. If you want to start from the trailhead on SR 54 and meet up with us, you will have a 3 mile lead on us - so ride slow or start about 10 minutes later.

Sunday - The distance run starts at 0600 hours from Bardmoor Place. Bring a towel and you can cool off in the pool afterwards.

Weekly Update

Coach Lewis Bennett

Current News - Hope your June training is off to a good start. Some of us had some set backs this week but there is still plenty of time to get rolling. However, you do not want to wait too long. :)

Membership - We have received more club renewal applications and some new members this week. New to the club this week are Greg Hollstrom, Dan Fluet and Shirley Tomilonus. Please join us in welcoming them at our training sessions. If you have not (re)joined, please fill in a new form and return it with the check as soon as possible. You will not be approved until we get both.

Augusta - We can still use a a few more riders for Augusta but we have enough to go - so we will be depositing the checks this week. The Family special is good for another week ( $125 for you - $100 for your non racing wife or husband or partner and $50 each for your kids (up to 2). Your bike is still $25. The forms for the bus trip to Augusta are in the Events Section of the web site in a PDF format. Just print and return page 2 to Coach Lewis with your check. We sent out an email last week with a list of area triathletes who are signed up for the race and not on the bus. If you know any of them, please invite them along.

Club Colors - The TriLewis order should be here in a week. If you want to get in on the next order any TriLewis clothing order, you will need to do so before June 25 in order to get it before Augusta.

Meeting - Our June club meeting is Wednesday - June 17th - at Bill Jackson's. The meeting will start at 1830 hours. If you want to come early, we will be videoing swims. Time permitting, we will review them at the meeting. Our speaker for the evening will be Consuela Styler from Clermont discussing the Ragnar relays. We will also be discussing training for Augusta, the fall season and topics for the next few meetings. If you have any thing you would like to add to the agenda, please let us know.

On the Coming Week:

Monday - The bridge run in on the 102nd Bridge and starts at 0530 hours. Our swim at Mad Beach starts at 1730 hours. We are walking less and swimming more. Several members have been running after the swim so bring your running shoes if you want to join them.

Tuesday - The Y spin class starts at 1800 hrs.

Wednesday - The track starts at 0530 hours. The Bill Jackson's pool will be available before our meeting from 1700 hours to 1800 hours. We are will video stroke techniques and analyze them later. The meeting starts at 1830 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - It is time for Fartleks. We will start from the Y at 0530 hours and will do the abs afterwards.

Saturday - It is back to the hills! We will be leaving from the ball field in San Antonio at 0630 hours. The Trilby loop will be included. A short run after the ride is an option - this week. :)

Sunday - We are changing the venue this week! We will meet at the Northshore pool for a 12 mile run. After the run, we are going to David and Zuzana's for coffee. Bring a towel and water for the run. The course will be a north loop and a south loop returning to the start after each

Weekly Update

Coach Lewis Bennett

Current News: It is really, really hot out there now. Make sure you bring plenty to drink on the rides and the runs - and that you drink it.

Safety: We had over 20 people turn out for the San Antonio ride this week which is just terrific. We always need to be careful but the bigger group makes it even more important. Being a bigger group does not give us more ownership. We need to stay to the right, and go to a single file whenever a vehicle approaches from either direction. When we stop, we need to more off the road. It is a beautiful place to ride. Lets make sure we make it back to talk about it.

Membership: Our official membership is up to 34. We still have about a dozen active members who have not rejoined. If you amongst them, please fill in a new form and return it with the check as soon as possible. When we move to the new web site, you will not have membership rights until until we get both.

Augusta: The checks have been deposited and the bus for Augusta is a go. We would still like to get a few more riders and we are accepting a few bike only riders for $50. Registration for the Augusta race closes on July 4th.

Clothing: The TriLewis order is here. We will be handing out the gear this week at the training sessions. If you still owe for your order, please bring a check. We only need about 4 more items for the next order, so we will close it on 6/30.

Club Meeting: Great meeting. Please help us thank Rebecca and Janice for providing the food and Darry for providing a great location. Our next meeting will be a pot luck family picnic at Walsingham on July 15th. Rebecca is coordinating the activities so please contact her about what to bring. If you have any thing you would like to add to the agenda, please let us know.

On the Coming Week:

Tuesday - The Y spin class starts at 1800 hrs.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - It is a Coffee Run morning!. We will start from the Y at 0530 hours and will do the abs afterwards.

Saturday - We will be riding loops at Ft De Soto this Saturday. Starting time is 0600 hours from the pier parking lot. We will do 3 loops (30 miles) followed by a 6 mile run. Bring plenty to drink. Bike lights would be helpful for the first loop.

Sunday - We are running from Bardmoor Place starting at 0600 hours but the distance is only 8 miles which should give you time for coffee afterwards. Bring a towel if you want to cool off in the pool.

Monday (next) - The evening swim at Mad Beach starts at 1730 hours. We are going to do run, swim repeats - run 1/4 swim 1/4 times 4.

Weekly Update

Coach Lewis Bennett

Next Weekend: We have a holiday weekend coming up and we have adapted our schedule to accommodate it. Since Friday is a holiday for most of us, we are going to do our long ride on Friday morning. For those who do not have the day off, the Friday run from the Y will still take place. It will just be sans Coach. There will be no Saturday activities. Sunday's run is the same.

Swim Clinic: The Y is offering a 4 week tri swim clinic on Tuesday's in July from 1800 hours to 1900 hours. The location is the Bardmoor Golf and Tennis Club pool. The class is limited to 12 people and the cost is $50 for y members and $70 for non members. Sign up at the Y. The instructor is Coach Lewis - which means the spin class will have a sub for a few weeks.

Clermont Training: We have rented 3 cabins at Lake Louisa State Pak for the weekend of July 31 - Aug 2. Training will include riding the Florida Challenge course on Saturday morning. Swimming at the NTC Saturday afternoon and running two loops of the park on Sunday morning. The cost to stay in the cabins is $62 per person and the TNC fee is $25. If you want one of the 12 spots, email Coach Lewis. Or you are welcome to just come up the morning of and meet us for the training.

Club Membership: We officially have 42 members now. The latest new members are Claire Clark and Jeannie Silbert. Claire did the Mad beach Mini Tri in June and is looking forward to her first sprint. Jeannie started this year with a couple of sprints and is looking forward to her first Olympic distance race. Please help us welcome them at the training sessions. If you were a current member and have not renewed, please do so now. We will be sending the list to USAT in two weeks.

Augusta: When the time to perform arrives, the time to prepare is past. We are now 13 weeks out and the next 8-9 weeks are really critical to your training. Make the most of it. Registration for the race closes this week!
TriLewis order: This week is your last chance to order before Augusta. We will be mailing it in this week. We a have a couple of items available for immediate delivery - a men's summer jersey (medium), a women's long sleeve bike jersey (small) and a men's tri suit (medium).

Club Meeting: Our next meeting is a pot luck family picnic at Walsingham Park (Shelter 4) on July 15th. Rebecca is coordinating the activities so please contact her about what to bring. If you have any thing you would like to add to the agenda, please let us know. The meeting will start at 1830 hours but come early for some family games.

On the Coming Week:

Monday - The bridge run starts at 0530 hours on the 102nd Bridge. This one will likely have a light attendance.) Our swim at Mad Beach starts at 1730 hours. This week we will be doing 1/4 mile swim run repeats. Bring some water to drink between sets.

Tuesday - The Y spin class starts at 1800 hrs. Next week is the first Y Tri Swim Clinic.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - The regular run will start at 0530 hours from the Y. It is tempo run. We will also be doing our long ride from Starkey Park starting at 0600 hours.

Saturday - There are no planned activities. Enjoy the 4th.

Sunday - We are running from Bardmoor Place starting at 0600 hours. The distance is 10 miles. We will have coffee available afterwards. Bring a towel if you want to cool off in the pool.

Monday (next) - The run is at Sand Key The evening swim is at Mad Beach.

Weekly Update

Coach Lewis Bennett

Current News

It was a very interesting week of training. Monday's swim was probably one of the hardest we have encountered in a while. The repeats are hard on their own, but the high surf certainly raised the bar. Wednesday's track was mostly wet. Thursday's rides were dry but windy. And by Friday, it was just hot again. But we made it through, and I am impressed by those of you who persevered - especially Monday.

Augusta: 12 weeks and counting! If you want to reach your race goals, use them wisely. There has been a change to the bike course. It is now one loop. You can to go to the IronmanAugusta.com website to see the course profile. It does not appear to be any steeper but there is an additional climb.

Swim Clinic: The Y is offering a 4 week tri swim clinic starting this Tuesday ( 7/7) from 1800 hours to 1900 hours. The location is the Bardmoor Golf and Tennis Club pool. The class is limited to 12 people and the cost is $50 for y members and $70 for non members. Sign up at the Y. The instructor is Coach Lewis - which means the spin class will have a sub for a few weeks. There are only a few slots left.

Clermont Training: We have rented 3 cabins at Lake Louisa State Pak for the weekend of July 31 - Aug 2. Training will include riding the Florida Challenge course on Saturday morning. Swimming at the NTC Saturday afternoon and running two loops of the park on Sunday morning. The cost to stay in the cabins is $62 per person and the NTC fee is $15. If you want one of the 6 spots left, email Coach Lewis this week. Or you are welcome to just come up the morning of and meet us for the training.

New Web Site: We will be changing to the new site within the next week. If you are a current member, you will need to create a log on for us to approve.

Club Membership: We officially have 50 members now! Please help us welcome our newest member, Micheal Mason. Micheal is very new to the sport and is training for his first Tri.

TriLewis order: The order is in. We expect delivery just after Labor Day. We will take orders for a fall order any time.

On the Coming Week:

Monday - The bridge run starts at 0530 hours on the Sand Key Bridge. Our swim at Mad Beach starts at 1730 hours. This week we will swim 1.25.

Tuesday - The Y Swim Class starts at 1800 hrs. Please be ready to go at six.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - The Tempo run will start at 0530 hours from the Y.

Saturday - The will be a ride in San Atonio starting at 0630 hours. If you are not racing Sunday, then you should do at least 45 miles with a short run.

Sunday - Enjoy racing or watching the Morton Plant Mease Tri. If you are racing, good luck

Monday (next) - The run is at 102nd Ave. The evening swim is at Mad Beach.

Weelky Update

Coach Lewis Bennett

Morton Plant Mease Tri: Good job!. There were TriLewis shirts everywhere and their wearers were hammering the course. It was great to see Darry racing again after several years of knee problems. Robin, Tom, Paul and George all posted PR's well above their last times the course. The rest of us were smiling at the end - which is always a good sign.

Monday Swim: It is Chuck's birthday (close to) and several of us are going to go Applebees for dinner after the Monday swim. You are welcome to join us.

Augusta: 11 weeks and counting! The bike course is now one loop. It does not appear to be any steeper but there is an additional climb.

Clermont Training: We have rented 3 cabins at Lake Louisa State Pak for the weekend of July 31 - Aug 2. Training will include riding the Florida Challenge course on Saturday morning. Swimming at the NTC Saturday afternoon and running two loops of the park on Sunday morning. The cost to stay in the cabins is $62 per person and the NTC fee is $15. If you want one of the 3 spots left, email Coach Lewis this week. If you want to drive over for just Saturday to bike and swim, please let us know so we can reserve the pool space.

New Web Site: There is just too much going on this week so the change over is going to take a little longer. Meanwhile, you should log on and create your log on now before current site goes dark.

Club Meeting: Our meeting is at Walsingham Park at Shelter 6 - not 4 (same area, just go right). The meeting and pot luck diner will start at 1830 hours. Please make sure you bring a dish to share. If you want to know what is needed, contact Rebecca. Our topic for the evening will be race day nutrition. This is a family meeting so you can bring the kids. If you want to participate in some fun activities, come early for the Adventure Run. We will have aerial maps of the area, and six clues. Your goal will be to find the six locations on the ground, get the letter hidden at each site and return with the mystery word. The first 3 will be suitable for the kids. The last 3 a bit more difficult. Wear old shoes. A compass may help but it is not required. We will do it as teams and we will stager start the teams starting at 1745 hours.

On the Coming Week:

Monday - The bridge run is on the 102nd Ave Bridge this week and starts at 0530 hours. Our swim at Mad Beach starts at 1730 hours. Several of us are going to go to Applebee's afterwards to wish Chuck a happy birthday. You are welcome to join us.

Tuesday - The Y Swim Class starts at 1800 hrs. Please be ready to go at six.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - Fartleks this week! - Yea! We start at 0530 hours from the Y.

Saturday - We are riding long from Starkey Park. It will be a 60 miler followed the the opportunity to run 4.

Sunday - The distance run is from Bardmoor Place starting at 0600 hours. We are planning on doing 12 miles.

Monday (next) - The run is at 102nd Ave. The evening swim is at Mad Beach.

Weekly Update

Coach Lewis Bennett

Congratulations to Jessica Mundie for placing 2nd in the Ft Lauderdale Duathlon on Saturday and to Mark Parish who placed 2nd in the Tri.

Our ride Saturday was hot and a bit wet. Zuzana discovered the hard way that the lane paint on the Suncoast Trail is slippery when wet. We were about 27 miles out when she crashed on a turn and went down hard enough to break her collar bone. Here is a copy of her update send after she got home. We all hope to see her back out there soon.

Hi Lewis,

I just wanted to give you an update. As you probably heard I broke my collar bone. I have a sling and have to follow up with an orthopedist next week. Obviously it will affect my training, but I don't want to make any conclusions until I talk to a specialist. I'm still trying to figure out what I did or didn't do. I've been feeling pretty strong on the bike lately, maybe I just got overconfident? I was conscious of the riding conditions and wasn't riding out of control. I don't know, maybe just bad luck.

The nurse at the hospital was a biker and showed real interest in my bike. It was a fairly young crew and they loved the makeshift bike tube sling.

Also, I just wanted to thank everyone in the group for their kindness. When one is in trouble that is when the character shows. I am lucky to be surrounded by such caring people. (If you could add a short thank you in the newsletter I'd appreciate it)

-Z

Augusta: 10 weeks and counting! This weekend's training was hard and hot but it will pay off in September. Hang in there!

Clermont Training: We will be going to Clermont for training for the last weekend of July. We may be able to squeeze one more person into the cabins. See Coach Lewis if you want to join us.

Club Meeting: We had a great meeting! Lisa's talk on nutrition was very informative and we really appreciate her joining us. Paul and his daughter were first team back with all the Adventure Race answers. Many, many thanks to Rebecca for putting it all together and to everyone else for sharing the food and fun.

On the Coming Week:

Monday - The bridge run is on the 102nd Ave Bridge this week and starts at 0530 hours. Our swim at Mad Beach starts at 1730 hours.

Tuesday - The Y Swim Class starts at 1800 hrs. Please be ready to go at six.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - Timed 3 miles! We start at 0530 hours from the Y.

Saturday - We are meeting at Ft De Soto in the Bay Pier parking lot at 0600 hours and riding 30 miles followed by a 6 mile run.

Sunday - The distance run is from Bardmoor Place starting at 0600 hours. We are only doing 8 this week.

Monday (next) - The run is at 102nd Ave. The evening swim is at Mad Beach.

Weekly Update

Coach Lewis Bennett

THIS WEEK - No new injuries to report this week other than Rebecca's Road Rash initiation at Saturday's ride. Still it is going to be hot and probably wet this week - so be safe. Please ride no more than two abreast and try to go to single file when traffic - cars or other bikes (on the trail) approach. Also stay in the bike lane or as far right as possible. Let's not be the cyclist that get drivers angry.

Good job doing at run Friday. Time trialing in the high humidity is tough.

AUGUSTA - Now 9 weeks and counting! It is great to see so many of you out there pushing the limits. It will pay off!

CLERMONT: We are going to train in Clermont this weekend. There are twelve of us staying in the Cabins but training is open to any one who wants to make the drive. Saturday we will be biking the Florida Challenge course starting at 0630 hours. We will be meeting at the park/ trail head on the Minneola Trail that is on the east side of US Highway 27. Take US 27 past the tower, turn right on E Washington, then right on S Oakland Ave and follow the signs. The afternoon swim (1400 hours) will be at the National Training Center and the Sunday run (0600 hours) will be in the Lake Louisa State Park.

If you are planning on joining us for any of these activities, please let Coach Lewis know so we can make arrangements,

CLUB MEETING - We are going to hold off one more week before setting the date to see if we can get Spencer to speak.

WEB SITE: It is up and running and a lot of you have created logons. I still have not changed the old site so you can still get current info on both.

TOP GUN TRI -

Good luck to all of you who are racing this weekend in this Ft De Soto race.

ON THE COMING WEEK -

Monday - The bridge run is on the 102nd Ave Bridge this week and starts at 0530 hours. Our swim at Mad Beach starts at 1730 hours.

Tuesday - The Y Swim Class starts at 1800 hrs.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - It is coffee run time again. We start at 0530 hours and will have time for abs.

Saturday - We are biking in Clermont starting from the Minneola trail head at 0630 hours. We will swim at the NTC at 1400 hours

Sunday - The distance run will be 14 miles in the slightly hilly Lake Louisa State Park. We will start at 0600 hours.

Monday - next. This is the 1st Monday and it is Sand Key Bridge time.

Weekly Update

Coach Lewis Bennett

THIS WEEK - Clermont was great! Long, hot and tiring but great. There is no doubt that you will be ready for Augusta (and Louisville for Jeff and Brian). However we do seem to be a bit directionally challenged.

AUGUSTA - Now 8 weeks and counting! We are going to order some T shirts for the trip. We will listen to suggestions this week, decide and let you know next week how much they will be.

TOP GUN TRI - We have not seen the results or heard the stories, but we are sure you did well. Let us know.

SWIM CLASS: Our Y swim class has been extended though this week. We are meeting at the park on Indian Rocks Beach which is about a mile north of Walsingham(across from Guppy's)

TRILEWIS Clothing. We expect the last order to be here by the end of August. If you have not paid, please do. We are taking orders for the next round now.

ON THE COMING WEEK -

Monday - The Sand Key Bridge run is this week. We start at 0530 hours. The swim at Mad Beach starts at 1730 hours.

Tuesday - The Y Swim Class starts at 1800 hrs and will be held on Indian Rock Beach.

Wednesday - The track starts at 0530 hours.

Thursday - We will do morning bike repeats on the Sand Key Bridge in the morning at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - This week is a tempo run. We start at 0530 hours and will follow it with abs.

Saturday - We are riding 60 miles on the Suncoast starting at 0630 hours - followed by a transition run. No crashing allowed :)

Sunday - The distance run will from Bardmoor Place starting at 0600 hours. (12 miles)

Monday - next. AM run on the 102nd Ave Bridge run and afternoon swim at Madeira Beach

Weekly Update

Coach Lewis Bennett

THIS WEEK - Another great week. We pretty much filled up the parking lot for Saturday's ride. And we had a good turn out for the Sunday long run. It is encouraging to see so many of you making the Augusta 70.3 training a priority.

Mark Parrish won his age group at the rainy Wisconsin State time trials this weekend. Congratulations!

AUGUSTA - Just seven weeks away! We got no suggestions on shirts so we will try to find a reasonable solution this week.

TRILEWIS Clothing. The order is here. If you have not paid, you will need to do so prior to delivery. We will be distributing this week. We are taking orders for the next round now.

CLUB MEETING: Out August Club Meeting will be Wednesday, 8/19 at 1900 hours. We will hold this one by the pool at 8514 Bardmoor Place. If you have any thing you would like to add to the agenda, please let us know this week.

ON THE COMING WEEK

Monday - Our bridge run is over Lake Seminole on 102nd Ave. We start at 0530 hours. The swim at Mad Beach starts at 1730 hours.

Tuesday - Coach Lewis will be back teaching the Y spin class on Tuesday evenings at 1800 hours. You need to call on Monday evening to reserve a bike.

Wednesday - The track starts at 0530 hours. We meet at the Osceola MS track.

Thursday - We will do morning bike repeats on the Sand Key Bridge at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - This week is our Fartleks Run. We start at 0530 hours from hte Bardmoor Y parking lot - and will follow it with abs.

Saturday - We will be riding two loops around San Antonio this week - about 62 miles, followed by a short transition run. We meet at the ball field and will start riding at 0630 hours.

Sunday - The distance run will from Bardmoor Place and our scheduled distance is 12 or 15 miles. The normal start time is 0600 hours, but if you are going 15 and want to get a jump on the heat, you might want to start at 0530 hours.

Monday - next. AM run on the 102nd Ave Bridge run and afternoon swim at Madeira Beach.

Weekly Update

Coach Lewis Bennett

THIS WEEK - We had a really good ride at San Antonio Saturday. We had close to 30 riders and clipped the first 30 miles at a pretty good pace. It is not fall but Sunday's run was almost comfortable.

Joyce Kistemaker came in 2nd over all at last weeks tri at Land of Lakes. Congratulations!

AUGUSTA - We are down to 6 weeks ma just a couple more long rides and runs. We should have the quotes for the shirts by Wednesday's meeting.

TRILEWIS Clothing. We will continue distributing this week. Please make an effort to take delivery. Payment is required prior to delivery.

We are taking orders for the next round now. We would like to order by mid September.

CLUB MEETING: Out August Club Meeting is this Wednesday, 8/19 at 1900 hours at Coach Lewis house (8514 Bardmoor Place). We will be conducting a tire changing clinic so bring your wheel and tire tools so you can practice.

IRONMAN 70.3 WORLD CHAMPIONSHIP VOLUNTEERS - We plan to sign up for a team location. Then individually you can volunteer as part of our group.

ON THE COMING WEEK

Monday - Our bridge run is over Lake Seminole on 102nd Ave. We start at 0530 hours. The swim at Mad Beach starts at 1730 hours.

Tuesday - The Y spin class is on Tuesday evening at 1800 hours. You need to call on Monday evening to reserve a bike.

Wednesday - The track starts at 0530 hours at the Osceola MS track. Our club meeting starts at 1900 hours. Bring a bike wheel and tire tool to practice tire changing.

Thursday - Our morning bike repeats are on the Sand Key Bridge at 0530 hours. We park on Gulf Boulevard at mile marker 20.5.The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - This week is a tempo run from the Bardmoor Y starting at at 0530 hours. We will do abs after the run.

Saturday - This is our brick weekend. However there is a tri at Ft De Soto so we are going to start from the same parking lot that we start the Thursday morning rides. (MM 20.5 on Gulf Boulevard) We will ride the Sand Key, Clearwater, Bellaire loop twice, then run to Clearwater and back. Start time will be 0545 hours. It will be dark for awhile and Gulf Boulevard has pretty good lighting, but you really need a head lamp and tail flasher to be safe - and legal. The bike distance will be about 26 miles and the run 6.

Sunday - The distance run will from Bardmoor Place and our scheduled distance is 10. The start time is 0600 hours,

Monday - next. AM run on the 102nd Ave Bridge run and afternoon swim at Madeira Beach.

Weekly Update

Coach Lewis Bennett

THIS WEEK - The club meeting went very well. Practical experience is the best way to learn tire changing, even if it is a little greasy - some more than others.

We had a bike wreck on Saturday's brick from Sand Key. On our second loop, Robin was preparing to round the turn back on to Gulf Boulevard when the tube in her seat pack fell out and wrapped around her back wheel. She is ok other than some road rash and a few bruises but her helmet really prevented it from being much worse. Things sometimes just happen - with no warning - and no time to react - Being prepared and riding safely is the only way to go.

Jeff and Brian are leaving for the Louisville Ironman this week. We are going to have a little send off for them after Monday's swim. They are both well prepared and And we wish them the best.

AUGUSTA - We are now six weeks out! Bike packing will be September 23rd tentatively scheduled for 1830 hours at the Bardmoor Y parking lot. You will only need to remove your pedals. We will provide more details later.

We are found some great technical two color T shirts to commemorate the trip. They will have the TriLewis Club Logo, Ironman Augusta 70.3 2009 stitched on the breast. The cost is $25. If you want to order one please provide a check payable to the TriLewis Club to Coach Lewis with your size by September 1.

The expected water temperature is 70 degrees which is wetsuit legal. Several people have been looking at the X-Terra suits. Any one have any experience with them? Of course Bill Jackson's has the Zoot- which we race tested last summer in Idaho.

CLUB MEETING: Out September meeting will be Wednesday 9/16. The topic will be Augusta and Louisville. We may also do some wetsuit testing.

NEW MEMBERS: Join us in welcoming Robin Hawk, Elaine Anthony and Jacqueline Anteau as our newest club members. Robin is an experienced triathlete and has been training with us for a long time. Elaine is our resident ultra marathoner. Jackie is new to the sport and is looking forward to learning from others.

ON THE COMING WEEK

Monday - Our bridge run is over Lake Seminole on 102nd Ave. We start at 0530 hours. The swim at Mad Beach starts at 1730 hours. After the swim we are going to have a Louisville send off at the beach shelter.

Tuesday - There is a Y spin class on Tuesday evening at 1800 hours. You need to call on Monday evening to reserve a bike.

Wednesday - The track starts at 0530 hours. We meet at the Osceola MS track. This would be a good week for plyometrics :)

Thursday - Our morning bike repeats are on the Sand Key Bridge at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - Hard to believe but it is the last Friday of the month and time for the coffee run. We start at 0530 hours from the Bardmoor Y parking lot - and will follow it with abs.

Saturday - We are going back to Antonio this week - two loops about 62 miles, followed by a transition run. We meet at the ball field and will start riding at 0630 hours or at first light which ever comes first.

Monday - next. We know it is not the first Monday but since the next Monday is Labor Day, we are going to do our Sand Key run this week, It starts at 0530 hours. The afternoon swim is at Madeira Beach.

Augusta - oh my

Julie Valdez

This will be my first long tri and my first tri in 3 years. I am getting nervous. I am MOST worried about the heat, my fluids and calories. I have been able to do the full length of each event at least once so far in my training. I have only done two training sessions that were any length (3-4 hours) to be able to test my intake of liquids and calories and one was very unsuccessful. I am in the last start group, so will be biking and running in the heat of the day (whatever that may be in Augusta in Sept). Any advice from anyone?

Weekly Update

Coach Lewis Bennett

THIS WEEK - Another good week of training! It has been really hot but we are surviving - although there were several cramps reported after Saturday's ride. Make sure you are drinking enough. It only take a 3% drop in body weight to send your performance to the dumper.

As of this writing, Brian is still out on the course at Louisville. As we reported in our mid week update, Jeff could not compete - but he is ok and will be back training for Augusta this week.

The wetsuit sale was great. We had a big turn out and got some great deals. Many thanks to Bill Jackson's for helping us out.

AUGUSTA - Four weeks! Training is going very well but there have been a few injuries. Be careful not to over tax your system these next few weeks. It is better to be a little slower than to not be able to go. The T shirts are $25. Please pay up so we can be sure to get the order on time. We have a couple of rooms at the Marriot that are not going to be used. If you need a room, let us know. Bike packing will be Wednesday 9/16 at 1830. We will meet in the Bardmoor Y parking lot. You should bring an old blanket to cover it. We will have some bubble wrap on hand too. It is also a good idea to hang a name tag on the frame.

LOUISVILLE IRONMAN 2010 - If your are going to do this race next year with the TriLewis team, registration is this Tuesday. - We promise not to start the long rides right away. :)

TRILEWIS Clothing - We have orders about half of our minimum order. If you need anything for November or December, now is the time to get it

SEPTEMBER MEETING - Our September meeting will be Wednesday 9/16 at Bill Jackson's. We will meet at 1800 hours by the pool for wet suit testing, then move to the class rooms at 1900 hours. The main topic will be Augusta and Louisville.

THE COMING WEEK:

Monday - It is not the 1st but we are running Sand Key Monday since next week is a holiday. We start at 0530 hours and park at the sailing center. The swim at Mad Beach starts at 1730 hours.

Tuesday - There is a Y spin class on Tuesday evening at 1800 hours. You need to call on Monday evening to reserve a bike. If you are not a Y member, you will need a guest card.

Wednesday - The track starts at 0530 hours. We meet at the Osceola MS track.

Thursday - Our morning bike repeats are on the Sand Key Bridge at 0530 hours. The Bel Aire bridge is scheduled to be closed from Tuesday until 5 am Thursday. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - This will be a tempo run. We start at 0530 hours from the Bardmoor Y parking lot - and will follow it with abs.

Saturday - We are riding from Starkey Park this week. The out and back route is 60 miles but you can turn sooner. Plan on a transition run after the ride. We will start riding at 0645 hours.

Sunday - The distance run will be from Bardmoor Place and our scheduled distance is 12 or 14 miles. The normal start time is 0600 hours, but you are welcome to start early.

Monday - next. - Labor Day - No scheduled activities!

Membership cards

Joan Kuykendall

Hey ya'll: If you want to print out your membership card, I will laminate it at the meeting in September, so you can have a laminated copy. Joan

Weekly Update

Coach Lewis Bennett

THIS WEEK - There are some races coming up this weekend. Rick and Amy are heading to the Nations Tri. Tracy, Harlan, and Christine are among many doing the Sand Key Tri. Good luck to all of you and let us know how it goes.

LOUISVILLE IRONMAN 2010 - So far there are 7 of us who have clicked with a few more pending. Don't miss out on this great chance to become an Ironman.

AUGUSTA - Three weeks and counting - hang in there! The T's are ordered. Bike packing is Wednesday 9/23.

TRILEWIS Clothing - We have orders about half of our minimum order. If you need anything for November or December, now is the time to get it.

IRONMAN 70.3 WORLD CHAMPIONSHIP. Please join the TriLewis Club as a volunteer to help with this great race. Go to http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699 Select the TriLewis Club with the PW of TriLewis and add your name.

THE COMING WEEK:

Monday - Labor Day - No scheduled TriLewis Activities

Tuesday - There is a Y spin class on Tuesday evening at 1800 hours. You need to call on Monday evening to reserve a bike. If you are not a Y member, you will need a guest card.

Wednesday - The track starts at 0530 hours. We meet at the Osceola MS track. Chuck will be leading this session.

Friday - This is Fartlek week. We start at 0530 hours from the Bardmoor Y parking lot.

Saturday - The last hill ride before Augusta. We will be leaving from the ball park at 0645 doing one loop with the Trilby extension then running 4.

Sunday - The distance run will be from Bardmoor Place and our scheduled distance is 13 miles. The normal start time is 0600 hours, but you are welcome to start early.

Monday - next. - 102nd Ave Bridge Run - Evening swim at Madeira Beach.

Weekly Update

Coach Lewis Bennett

THIS WEEK - Even with the holiday and the coach on vacation - and the rain - it was an active week. Saturday's ride was a washout, but Sunday's run was well attended as was the Friday Fartleks and Thursday's ride. It is good to see everyone making the most of the time left before Augusta.

The Sand Key Tri was Sunday. Let us know how you did.

Dan Bergeson finished the Powerman Zofingen Switzerland in 2 hours and 44 minutes. He was 24th in his age group. The last run included a hill about 5 times longer than Sugarloaf. Congratulations from all of us!

AUGUSTA - We are in the last two weeks! This is our last week with any intensity. The bike packing will be next Wednesday evening from the Bardmoor Y (9/23). The bus pick up will also be from the Y parking lot, We will discuss the details and answer any race questions at our meeting this Wednesday.

LOUISVILLE IRONMAN 2010 - There is still time to sign up for this epic adventure. There is nothing quite like crossing the finish line and hearing "You are an Ironman!" over the PA.

TRILEWIS Clothing - We are very close to our minimum order and expect to be sending it in with in the next two weeks. This will probably be our last until December, so if you need winter gear, now is the time to order. The jackets are especially nice when the temp drops!

SEPTEMBER MEETING - Our September meeting is this Wednesday (9/16) at Bill Jackson's. We will meet at 1800 hours by the pool for wetsuit testing, then move to the class rooms at 1900 hours. We will be discussing the bus trip and answer any race questions. If you have anything you would like to add to the agenda, please let us know.

If you have created a logon on the club site, you can go to the member's stuff area, click on the memberhsip card, and then print your own card. Joan is going to bring a lamenating machine to the meeting so you can laminate it.

IRONMAN 70.3 WORLD CHAMPIONSHIP. We have been asked to man the gear bags, We will have all the details at our meeting. Meanwhile, you can volunteer to help by going to http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699 and selecting the TriLewis Club with the PW of TriLewis to add your name.

THE COMING WEEK:

Monday - The bridge repeats on the 102nd Ave bridge start at 0530 hours and the open water swim at Madeira Beach begins at 1730 hours.

Tuesday - If you are a Y member, there is a Y spin class on Tuesday evening at 1800 hours and we generally follow the class with an Abs session. If you are not a Y member, you will need a guest card. You can also join several of us for an early morning gym work at 0530 hours.

Wednesday - The track starts at 0530 hours. We meet at the Osceola MS track. Wednesday evening is the monthly club meeting at Bill Jackson's

Thursday - Our morning bike repeats are on the Sand Key Bridge at 0530 hours. The bike run repeats at Walsingham Park start at 1800 hrs.

Friday - This is a tempo run week. We start at 0530 hours from the Bardmoor Y parking lot.

Saturday - This is our local ride week. We will start from MM 20.5 on Gulf Boulevard ride the Sand Key, Clearwater, Bellaire loop twice, then run to the bridge and back. The starting time is 0530 hours so you will need a bike light and flasher.

Sunday - The distance run will be from Bardmoor Place and our scheduled distance is 10 miles. The normal start time is 0600 hours, but you are welcome to start early.

It is hot in Auburn

Joan Kuykendall

Hey guys!Auburn is relatively close to Augusta seasonally and it is hot and way humid.So be prepared.But as we know the weaher can change.

Joan

Weelky Update

TRILEWIS CLOTHING - The latest order is in the works. If you have not paid, please do so as soon as possible. The order will take about 8 weeks.

IRONMAN 70.3 WORLD CHAMPIONSHIP - There are 2 TriLewis volunteer spots for the championship and there are only two days left to get them. We will be manning the gear bags from 0600 hours to 0900 hours on race day. To volunteer, go to http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699 and select the TriLewis Club with the PW of TriLewis.

CLUB MEETING - Our October club meeting is scheduled for Wednesday 10/21. Meeting rooms seem to be at a premium this month so we will be meeting at Shelter 2 in Walsingham Park at 1800 hours. We will be serving hotdogs and chips. Bring your own drinks. If you have any thing you would like to add to the agenda, please let us know.

OCTOBER 30th RAVE RUN - David and Z live in an area of old northeast St Pete where the neighborhood decorates for Halloween. We though it might be fun to do a short run through the area on the Friday before Halloween followed by a gathering at their house afterwards. The run will start at 1830 hours from David and Z’s house. The address is 18th Avenue NE St. Petersburg, FL 33704 which is between Locust St. NE and Oak St. NE. You can park on the near by streets. We will be providing some maps.

LOUISVILLE TEAM - We are getting bigger with the addition of Chuck and Tye this week. There is still time to sign up but I would not expect it to be available long. We have decided to stay at the Galt House which is the host hotel. You should make your own reservations soon as it will fill quickly. The Louisville IM web site has a link to a special Ironman rate.

TNT AND THE ST ANTHONYS TRI - Coach Lewis will be the Suncoast coach for Team-In-Training this spring. There will be 20 spots for the local TNT team plus a special deal for any Alumni who signs up individually for the race. If you are planning on adding this race to your list next year, please consider doing it for TNT.

WEBSITE CHANGE - After this week the trilewis.com website will be changed to Coach Lewis’ training site, The official club site - trilewisclub.com will be the site to find the weekly updates and current news.

THE COMING WEEK:

MONDAY - The Monday run is on the 102nd Ave Bridge and starts at 0530 hour. The Monday evening swim is at Madeira Beach and starts at 1730 hours. The water temp is still above 80. Next week is our last swim for the season.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts vary but the distance is 3-4 miles. We use the Osceola Middle School track.

Friday - We will be doing a tempo run this Friday starting at 0530 hours from the Y parking lot. After the run, you will have the opportunity to jour our Abs workout. (Last week’s abs found some new muscles that were a bit sore for a couple of days)

Saturday - We will be heading to San Antonio again. On tap is a double loop followed by a short transition run.

Sunday - We will run from 8514 Bardmoor Place starting at 0600 hours.

Monday - next. - Our wine and cheese swim will start at 1730 hours.

Weekly Update

Coach Lewis Bennett

THIS WEEK - Finally a cool Saturday ride! San Antonio was typically beautiful but the parking lot was surprisingly sparse. We hope you got out to enjoy the weather.

Our members who raced Longleaf on Sunday got off to a chilly start but they all persevered and finished with some great times. It was a first time at the Olympic distance for Rebecca Ackerman (2:43) and Greg Holstrom (2:29). Other members who raced were Mark Parish (3:06), Tom Moen (2:38), Mike Fortuna (2:42) and Christine Tekautz (2:40). Congratulations to all of you!

This is our last week before the time change, so it will be our last open water swim and our last Thursday brick. We will be idle on those evenings for a while but will fill in with some other activities soon. We are open to suggestions.

After Monday’s swim, we will celebrate the end of the season with a wine and cheese toast at sunset.

Our club meeting is this Wednesday. Our normal meeting places were not available so we will be meeting at Walsingham Park, Shelter #2 at 1745 hours. The club will provide some snack food - hot dogs and chips. Bring your own drinks. The agenda will focus on training ideas, club events and suggestions for the next season. If you have any thing you would like to add, please let us know.

Good luck to our members who are racing the Suncoast Tri next week and to Paul Andrews who is heading to Washington for the Marine Corps Marathon. This will be his first. We know you will do well!

Robin has posted some great pictures from Augusta - thanks.

IRONMAN 70.3 WORLD CHAMPIONSHIP - Chris has had to remove his name from our list and Coach Lewis is racing so we still have 2 volunteer spots available. The spots are now open to the public, so if you want to participate with the team signup now. To volunteer, go to http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699 and select the TriLewis Club with the PW of TriLewis.

OCTOBER 30^th RAVE RUN - David and Z live in an area of old northeast St Pete where the neighborhood decorates for Halloween and have invited the team to join them in a run to view it. The run will be Friday - Oct 30 and will be followed by a gathering at their house afterwards. The run will start at 1830 hours from their house. The address is 331 18th Avenue N.E., St. Petersburg. The house is between Locust St. NE and Oak St. NE. You can park between 15th and 21st Avenues NE or between 1st St on the West, and Beach on the East.

LOUISVILLE TEAM - We have decided to stay at the Galt House which is the host hotel. You should make your own reservations soon as it will fill quickly. The Louisville IM web site has a link to a special Ironman rate.

CLUB WEBSITE - The official club site is www.trilewisclub.com. If you are an active member of the club, then create a logon for us to approve so you can start using the site. Club info on the site is only available to active members.

TRILEWIS CAMP - The 2010 TriLewis Camp is set for March 5 - March 7. We will again be staying at the Lake Louisa Cabins and using the National Training Center’s facilities. The applications will be available in a few weeks.

THE COMING WEEK:

MONDAY - The Monday morning run is on the 102^nd Ave Bridge and starts at 0530 hour. The Monday evening swim is at Madeira Beach and starts at 1730 hours. This the last swim of the season and we will only swim a mile so we enjoy some wine and cheese and watch the sunset.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts vary but the distance is 3-4 miles. We use the Osceola Middle School track. The October club meeting will be start at 1745 hours. We will meet at Shelter 2 in Walsingham Park.

THURSDAY - The early morning bike repeats are over the Sand Key Bridge starting from Mile Marker 20.5 on Gulf Boulevard. We roll at 0530 hours. The evening bike run repeats are from Shelter 2 in Walsingham Park and start at 1800 hrs.

Friday - Since it is getting close to Turkey Trot time, we are going to do a timed 3 mile run. We will start from the Y at 0530 hours and run an easy warm up to the start. After the run, you will have the opportunity to jour our Abs workout.

Saturday - We will be heading to San Antonio again. On tap is a double loop followed by a short transition run.

Sunday - We are moving the venue this week to Clearwater Beach to do the Ironman 70.3 run course. We will start from the Pier 60 parking lot at 0600 hours. If you want to share a ride, be at the Bardmoor Y lot at 0530 hours. Don’t forget about the time change!

Monday - next. - No Swim

Weekly Update

Coach Lewis Bennett

THIS WEEK - We had a great end of season swim with our sunset wine and cheese party. Unfortunately it was a week too early but it was still fun. So with another week of daylight savings time, we should still have enough light for one more swim this Monday. We promise to exit the water before the sun goes down.

The Suncoast Tri was Saturday and several club members were there racing. Congratulations to Scott Galley (1:24:25 - 45/57); Dan Fluet (1:11:22 - 15/66); Chris Culbertson (1:18:47 - 34/66); Harlan Smith (1:18:47 - 33/66); Jeff Young (1:34:06 - 56/66); Mark Parish (1:24:54 - 1/3); Mike Mason (1:04:06 - 3/66); Kristina Young (1:42:32 - 44/50); Diane Kovacsev (1:31:21 - 6/12); and Jacqueline Anteau (1:44:40 - 25/32). This was the first tri for Scott and Jacqueline. Mike’s bike time was the fastest over all.

Congratulations to Paul Andrews who finished the Marine Corps Marathon on Sunday in 4:30:37. This was his first marathon.

Good luck to our members doing the Halloween Half on Saturday.

We have changed the schedule around for the next two weekends. We are going to ride San Antonio on Saturday and run the IM course again on Sunday. The following weekend we will do the bridge loop and the run from Bardmoor. This fits better with the up coming Championship race. Thanks for being accommodating.

IRONMAN 70.3 WORLD CHAMPIONSHIP - If you would like to volunteer to help with the race and participate with the team, go to http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699 and select the TriLewis Club with the PW of TriLewis.

OCTOBER 30th RAVE RUN - Our Rave Run is this Friday evening. We will start at 1830 hours from David and Z ‘s house, 331 18th Street Ave. in St Pete. The house is between Locust St. NE and Oak St. NE. You can park between 15th and 21st Avenues N.E. or between 1st St on the West, and Beach on the East. We will run 3 or 4 miles through the neighborhood to look at the decorations and finish back at David’s for some refreshments. You will need a red flasher!

LOUISVILLE IM TEAM - The team continues to grow. Andrea Stallard has joined us. We will meet in a few weeks to discuss our journey.

TRILEWIS CAMP - The 2010 TriLewis Camp has been changed to March 12 - March 14. We had to roll the dates back a week because of a conflict with the Lake Louisa Tri scheduled for March 6. The applications will be available in a few weeks. If you want to indicate your interest, go to the event on the event page and click the RSVP button. It will just show you as interested. It is not an obligation to go nor is it a guaranteed slot.

NEW MEMBER - We welcome Susan Kaineg as the newest TriLewis member. Susan is primarily a swimmer but is interested in forming a relay team for St Anthony’s.

LOST MEMBER - Harlan Smith is moving to Utah this week. He has only been training with us for a few months but he has been great member during that time and we will miss him.

THE COMING WEEK

MONDAY - The Monday morning run is on the 102nd Ave Bridge and starts at 0530 hour. The Monday evening swim is at Madeira Beach and starts at 1730 hours. This really is the last swim of the season!

TUESDAY - If you are a member of the Y, then you are welcome to join a small group of us who workout in the gym at the Bardmoor Y at 0530 hours. At 1800 hours, Coach Lewis teaches a Spin Class at the Y. You need to reserve a bike in advance (394-9622).

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - The early morning bike repeats are over the Sand Key Bridge starting from Mile Marker 20.5 on Gulf Boulevard. We roll at 0530 hours. There will be no evening brick

FRIDAY - It is the end of the month and time for our coffee run. We will start from the Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout. Friday evening is our Rave Run. We will start at 1830 hours from 331 18th Street NE, in St Pete.

SATURDAY - We are going to do San Antonio one more time. The plan is for 45 - 50 miles followed by a transition run of 3-4 miles. This is change in the schedule. We will do the Clearwater loop next week.

SUNDAY - We are running the IM course again this week starting from Pier 60 on Clearwater Beach. It is an out and back two loop run so you can do less than 12. We will start from the Pier 60 parking lot at 0600 hours. If you want to share a ride, be at the Bardmoor Y lot at 0530 hours. Don’t forget about the time change!

MONDAY -Next - No Swim.

Weekly Update

Coach Lewis Bennett

THIS WEEK - The conditions for our final open water swim were probably the best of the season. The water is still warm but there is just not enough light. We will try to work in some weekend mornings.

The Halloween Half was Saturday and several club members were there racing. Congratulations to Joyce Kistemaker who finished her first half marathon in 1:51:57 (5th) and to Holly Tripp who finished in 2:09:40 (17th). Also racing were Lisa McFadden in 1:48:34 (1st), Jennifer Biles in 2:09:40 (19th), Teresa Gadient in 1:58:51 (8th) and Micheal Hubbard in 1:44:38 (5th)

FLORIDA IRONMAN - The Florida Ironman 140.6 is this coming Saturday. George McCreary (# 2043), Krista Elyer (#2323) and Dan Chechele (#1920) will all be competing. Teresa Gadient and Susan Gryder from Tampa will also be there. We wish them all luck and will hope for good conditions.

OCTOBER RAVE RUN - Our Rave Run was great fun! We really appreciate all the effort that David and Z put into making it happen. Maybe we have started a new tradition.

LOUISVILLE IM TEAM - There is still time! For those you do not want to commit to the full, we are looking for a good half around the same time so we can all train together. If you have any suggestions, let us know.

CLUB WEBSITE - We still have several active members who have not created logons. If you are having any issues with the site, please let Coach Lewis know.

TRILEWIS CAMP - The 2010 TriLewis Camp is scheduled for March 12 - March 14. The applications will be available in a few weeks. If you want to indicate your interest, go to the event on the event page and click the RSVP button. It will just show you as interested. It is not an obligation to go nor is it a guaranteed slot.

THE COMING WEEK:

MONDAY - This is the first Monday of the month and the morning run is on the Sand Key Bridge. Starting time is 0530 hours. We will be able to use the Bill Jackson pool from 1700 to 1900 hours for a few weeks. It is not a big pool so we can only handle about 8-10 at a time so we are splitting the session in two 1700 hours and 1800 hours. Pick one but not both. We will try it open this week but if we get too many we will use the website to RVSP a spot.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - The early morning bike repeats are over the Sand Key Bridge starting from Mile Marker 20.5 on Gulf Boulevard. We roll at 0530 hours.

FRIDAY - This week is a 6 mile Tempo Run. We will start from the Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout.

SATURDAY - We will do two Gulf Boulevard to Clearwater to Bellair loops followed by a run over the Sand key bridge. The ride will start from the park at MM 20.5 on Gulf Boulevard at 0530 hours. You will need bike lights.

SUNDAY - We will be back at Bardmoor Place to run one or two loops. The start time is 0600 hours and we will have coffee available afterwards.

Weekly Update

Coach Lewis Bennett

THIS WEEK: With the Tri season quickly closing and our sessions reduced, it is a good time to reflect back on our first year as a tri club and our year as triathletes. Did we reach our goals? What do we want to accomplish next season? Think about it for the next few days and we will discuss it at the November club meeting.

Meanwhile, several of us are taking well earned rest and some of us are turning our focus to the running season. Either way, just make sure you are enjoying what you do so you will be ready to roll next season.

FLORIDA IRONMAN: Congratulations all of our Ironmen who completed the Florida Ironman Saturday in Panama City! George McCreary finished in 12:16 which is a PR for him; Krista Elyer (12:45) and Lenore Rupert (15:40) both finished their first. Dan Chechele also finished is first with an amazing in 9:58 to place 5th in his age group and qualify for a 2010 Kona slot. Also there was Teresa Gadient (13:40), Susan Gryder (1:23) and Jason Fulford (12:24). We are very proud of all of them. George’s early morning recap is in the News section of the Web site.

DECEMBER RAVE RUN: Our next Rave Run will be in December to see the Christmas lights. The details will be forth coming soon!

LOUISVILLE IM TEAM: We have had some good suggestions for Half’s around the same time as Louisville. There are several Ironman and no Ironman events around the time as Louisville. We will discuss the choices and pick one at our November meeting.

TRILEWIS CAMP: The 2010 TriLewis Camp is scheduled for March 12 - March 14. You can the event on the event page and click the RSVP button to put your name on the list. We are about ¼ of the way to being full.

NOVEMBER CLUB MEETING: Barbara and Lewis will host the November club meeting on Wednesday, 11/18. The meeting will start at 1830 hours at their house (8514 Bardmoor Pl). If you have items you would like to add to the agenda, please send them to Coach Lewis.

CLUB COMPETITION: USAT is having a little off season club competition which we have joined. The contest is to see which club can log the most training hours over the next 3 months starting in December with swimming. Erin has volunteered to keep track for us so all you have to do is send her an email with your age group and USAT number and she will submit the names. Then start swimming and logging. Send the emails to Erin Westberg (erin.westberg@pgnmail.com).

BIRTHDAYS: There are several members with birthdays in October and November. Celebrate with us at Tijuana Flats in Tyrone next Sunday at 1700 hours. For details, Contact Laurie Laurino at larlaurino@verizon.net

THE COMING WEEK:

MONDAY - The morning run is on the 102nd Ave Bridge. Starting time is 0530 hours. We will be able to use the Bill Jackson pool from 1700 to 1900 hours for a few weeks. It is not a big pool so we can only handle about 8-10 at a time so we are splitting the session in two 1700 hours and 1800 hours. Pick one but not both. We will leave it open this week but if we get too many we will use the website to RVSP spots.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track. If you are a TNT Alumni and plan to do St Anthony’s, then join our get together at the Crowne Plaza in Tampa at 1800 hours to race for a cause. Details can be found at
http://www.trilewisclub.com/documents/TNTFlyer20091103.pdf

THURSDAY - The early morning bike repeats are over the Sand Key Bridge starting from Mile Marker 20.5 on Gulf Boulevard. We roll at 0530 hours. Thursday evening at 1800 hours is the TNT kickoff for the spring season which includes St A’s and the Disney Princes Half Marathon. For details go to the TNT web site

FRIDAY - We will be running Fartleks this week starting from the Bardmoor Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout.

SATURDAY - The Ironman 70.3 World Championship is today. Most of us are volunteering and a few of us are racing. If you are not doing one of the two, you should come out and support the athletes and the race.

SUNDAY - We will run from Bardmoor Place. The start time is 0600 hours and we will have coffee available afterwards.

RSVP for Clermont camp

Laurie Laurino

adding myself for reservation to Clermont tri camp. thanks

Tri Camp Reservations

Jeffery Chapman

please add me to the reservation list Thanks Jeff

Weekly Update

Coach Lewis Bennett

THIS WEEK: It was a busy week especially the weekend. The Ironman 70.3 World Championship was a terrific event. It was really an honor to have had the chance to participate in the race but it was even more rewarding to see so many TriLewis members helping in the transition, at the finish and along the route. It was a great race for me because of to all of your support, help and encouragement.

IM 70.3: Congratulations to Keith Nelson (5:55), Dave Deschense (5:57) and Coach Lewis (5:27) for getting to and finishing the world championship.

HOLIDAY SEASON TRAINING: With 3 holiday weekends, 2 half marathons, and numerous other holiday activities coming up in the next 6 weeks, our clockwork approach to training is going to take a hit. There will be some weekend activities but not every week. We will get back on track in January.

CLUB MEETING: Our November club meeting will be held this Wednesday evening at 8514 Bardmoor Place starting at 1830 hours. Our feature topic will be the good’s and bad’s of this season and what we want to accomplish next season. We will also pick our “A” races for next year.

TRILEWIS CLOTHES: Our order is here!. The gear will be available at the meeting and from the Short Bus there after. If you have not paid plan to do so before delivery.

DECEMBER RAVE RUN: Our December Rave Run will be on Wednesday the 16th. We will start from the Bardmoor Y and run through the local neighbor hoods to see the Christmas lights. We will have a little gathering for refreshments after the run. More details will be forth coming soon! There will not be a December Club meeting.

TRILEWIS CAMP: The 2010 TriLewis Camp is scheduled for March 12 - March 14. You can the event on the event page and click the RSVP button to put your name on the list. We are about 1/3 of the way to being full.

THE COMING WEEK:

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - The early morning bike repeats are over the Sand Key Bridge starting from Mile Marker 20.5 on Gulf Boulevard. We roll at 0530 hours.

FRIDAY - We will be running a Tempo run this week starting from the Bardmoor Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout.

SATURDAY - There is no TriLewis ride today. Coach Lewis is conducting an Intro to Tri Biking session for the new St Anthony’s TNT participants at Walsingham Park starting at 0700 hours. If you would like to come out and help, please do.

SUNDAY - Today is the Women’s Running Magazine’s half marathon in St Petersburg. Since many of us are racing, we will not have a TriLewis Run. There is still time to sign up for the half or the 5K.

Weekly Update

Coach Lewis Bennett

THIS WEEK: The Women’s Half Marathon and 5K was Sunday morning and we had lots of TriLewis runners there - including a few guys. Congrats to Zuzana Blackwood and to Leslie for placing 2nd and 3rd, respectively in their age groups in the 5 K. Also in 5K were Barbara, Erin, Dianne, and Laurie. Running the half were Robin, Rebecca, Joan, Teresa and Holy. The guys running it were David, George, Dan and Lewis. Congratulations to all of you.

THANKSGIVING: The Turkey Trot is Thursday and we hope to see lots of our running buddies out there. It is a great place to catch up on what has happened in the last year.

TRILEWIS CLOTHES: Our order is here! See Lewis if you have not picked up your order. We will be placing the next order after Christmas.

DECEMBER RAVE RUN: Our December Rave Run will be on Wednesday, the 16th. We will start from the Bardmoor Y and run through the local neighbor hoods to see the Christmas lights. We will have a little gathering for refreshments after the run. This will be our December Club meeting.

THE COMING WEEK:

MONDAY - The morning run is on the 102nd Ave Bridge. Starting time is 0530 hours. We will be able to use the Bill Jackson pool from 1700 to 1900 hours for a few weeks. It is not a big pool so we can only handle about 8-10 at a time so we are splitting the session in two 1700 hours and 1800 hours. Pick one but not both. The early time slot is very full but there is generally room in the late one.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - The Turkey Trot is this week.

FRIDAY - We will run this Friday. It will be a short coffee run starting from the Bardmoor Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout.

SATURDAY - The ride this week is in San Antonio. We will do one loop with the Trilby extension. We will roll out at first light - 0700 hours. The distance is about 45 miles.

SUNDAY - We are going to run the Holiday Half course starting from Mad Beach at 0600 hours. Since we need at least one car at Taylor park, we will meet there at 0530 hours.

Weekly Update

Coach Lewis Bennett

THIS WEEK: The Turkey Trot was lots of fun and it was great to see friends whom we do not see often. Dan and Joette’s waffles really made the day - thanks to both of you.

We hope everyone had a wonderful thanksgiving.

Saturday’s bike ride was brisk but pretty. That will be our last trip to San Antonio this year. Between the holidays, races, visiting relatives, entertaining, shopping, etc., weekend training sessions will be limited - but we will be back at it after New Years.

Good luck to those of you racing in the Powerman Duathlon next weekend!

DECEMBER RAVE RUN: Our December Rave Run will be on Wednesday, the 16th. We will start from the Bardmoor Y at 1800 hours and run through the local neighborhoods to see the Christmas lights. We will have a little gathering for refreshments after the run. This will be our December Club meeting.

TRILEWIS CAMP: The 2010 TriLewis Camp is scheduled for March 12 - March 14. You can the event on the event page and click the RSVP button to put your name on the list. The applications will be out this week. Please note that the issue some of you had seeing the RSVP button has been resolved.

CLUB COMPETITION: Be sure to log your swim workout distances for the Club competition and send them to Erin Westberg (erin.westberg@pgnmail.com).

NEW MEMBERS: Join us in welcoming Susan McDonald and Bud Williams as our newest members. Susan is a runner who is new to the tri world and hopes to become a better swimmer. Bud is also a runner with some marathon experience and wants to do St Anthony’s as his first distance tri. We look forward to seeing them at our training sessions.

THE COMING WEEK:

MONDAY - The morning run is on the 102nd Ave Bridge. Starting time is 0530 hours. We will be able to use the Bill Jackson pool from 1700 to 1900 hours for a few weeks. It is not a big pool so we can only handle about 8-9 at a time. The early time slot is very full so if you plan on starting this week, come at 1800 hours.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - It is back to the bike bridge repeats this week. We meet at MM 20.5 on Gulf Boulevard at 0530 hours and ride to the Sand Key Bridge.

FRIDAY - This Friday will be a tempo run starting from the Bardmoor Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout.

SATURDAY - We are riding close to home this week end. Be at the trail head on 102nd Avenue to ride the Pinellas Trail south. We will start at 0700 hours and the distance is about 25 miles. The new TNT participants will be joining us.

SUNDAY - For those racing the Holiday half next Sunday, this should be a taper week - about 8 miles. We will be running from Bardmoor Place starting at 0600 hours and there will be coffee available after the run.

Weekly Update

Coach Lewis Bennett

THIS WEEK: It is December so you have to expect that we will have some training session rained out but we have been pretty luck so far. With all the rain, we only missed the Saturday ride. For those of us who survived Saturday evening, the Sunday run was brisk but good.

Next Sunday is the Holiday Half marathon. We are hoping to see a lot of you out there.

Registration is open for St Anthony’s triathlon. It will fill quickly.

THE HOLIDAY LIGHTS RUN: Our Christmas lights run is Wednesday, the 16th. We will start from the Bardmoor Y at 1800 hours and run through the local neighborhoods to see the Christmas lights. We will have a little gathering for refreshments after the run. This will be our December Club meeting.

TRILEWIS CAMP: The applications for the 2010 TriLewis Camp are available. You can down load a copy from this link: http://www.trilewis.com/documents/2010TriCampApp.pdf
or get one from Coach Lewis.

CLUB COMPETITION: Be sure to log your swim workout distances for the Club competition and send them to Erin Westberg (erin.westberg@pgnmail.com).

NEW MEMBERS: Join us in welcoming Krista Elyer and Kenneth Strickland as our newest members. Krista traveled to Augusta with us and also did the Florida Ironman in November. Kenneth has done a few sprints and will be racing in St Anthony’s in April. We look forward to seeing them at our training sessions.

THE COMING WEEK:

MONDAY - It is the first Monday and we will be running the Sand Key Bridge. Starting time is 0530 hours. We will have a swim clinic at Bill Jackson’s pool at 1800 hours. If you have been swimming laps in this time slot, there should still be room. There is limited space to swim laps at 1700 hours too.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - We will do bike repeats on the Sand Key Bridge starting at 0530 hours. We meet at park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required.

FRIDAY - This is our Fartlek run week. We start from the Bardmoor Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout.

SATURDAY - We are doing a TNT bike clinic at the Walsingham Park, Shelter 1 starting at 0700 hours.

SUNDAY - Good luck at the Holiday Half. For those who want to share a ride, we will meet at the Y parking lot at 0530 hours and probably drop a car off at Taylor Park.

Weekly Update

Coach Lewis Bennett

THIS WEEK: The Holiday Half was Sunday and there were lots of TriLewis runners out there. Some of us ran for time and some of us ran for fun but we all had a great time. There were also several TLC runners at the Jingle Bell Run on Wednesday night. It is good to see so many of you staying active during the busy holiday season and there area still some races left this year for any one who is not totally over the need to race for the year.

There are still slots available for the St Anthony’s triathlon. We also have several slots available through Team-In-Training which we would love to fill!

The Clearwater Marathon scheduled for January 24th has been canceled. We are in search of a replacement.

THE HOLIDAY LIGHTS RUN: Our Christmas lights run is this Wednesday (12/16). We will start from the Bardmoor Y parking lot at 1800 hours and run through the local neighborhoods to see the Christmas lights. We will have a little gathering for refreshments after the run - probably at Bella’s. This will be our December Club meeting.

TRILEWIS CAMP: The applications for the 2010 TriLewis Camp are available. You can down load a copy from this link: http://www.trilewis.com/trilewisrace.html or get one from Coach Lewis. Please include a signed copy of the NTC waiver when you return your application and check.

CLUB COMPETITION: We are sending in our swim times for the Club competition. Erin is collecting the data. (erin.westberg@pgnmail.com).

TRAINING PEAKS: The Training Peaks software is now available through the Coach Lewis’ coaching web page - TriLewis.com. We do not have a lot of product on it yet but we are beginning to build the group schedules and workouts. The basic program is free. If you would like to sign up, send Coach Lewis an E mail and he will send you the link to his personalized site.

2010: We will be publishing general schedules for the long and ultra long course on many of our schedules in a couple of weeks. We may also be changing some of our standing weekly training schedule. Nothing real drastic but just some re-alignments to better fit our needs. We are open to suggestions any time.

THE COMING WEEK:

MONDAY - This Monday’s run is on the 102nd Ave Bridge and the starting time is 0530 hours. We will have a swim clinic at Bill Jackson’s pool at 1800 hours. If you have been swimming laps in this time slot, there should still be room. There is limited space to swim laps at 1700 hours too.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - We will do bike repeats on the Sand Key Bridge starting at 0530 hours. We meet at park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required.

FRIDAY - This is our Tempo run week. We start from the Bardmoor Y at 0530 hours. After the run, you will have the opportunity to jour our Abs workout.

SATURDAY - We will be riding from Starkey Park starting at 0700 hours. The distance is your choice - 25 or 50 miles.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours and we will have coffee available after the run. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: The Wednesday Christmas lights runs was a blast. We appreciate Joyce’s guided tour. Dinner at Bella’s was a lot of fun. Thanks for coming out and joining us.

Thursday’s bridge ride was very windy and Friday’s run was a little rainy but we had a good turn out. It cool and windy on Saturday but it was still a great day for a ride.

There are still slots available for the St Anthony’s triathlon. We also have several slots available through Team-In-Training which we would love to fill!

CLUB COMPETITION: Be sure to send your swim times to Erin for the December Club competition (erin.westberg@pgnmail.com).

Hope you all have a safe and happy holiday and we look forward to everyone getting back in action soon.

THE COMING WEEK:

MONDAY - This Monday’s run is on the 102nd Ave Bridge and the starting time is 0530 hours. This session tends to be lightly attended but we will keep it on the schedule for now. We have two slots at Bill Jackson’s to swim - at 1700 hours and 1800 hours.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workouts are focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - We will do bike repeats on the Sand Key Bridge starting at 0530 hours. We meet at park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required. This week will be sans coach.

FRIDAY - Nay not even the hard cores are going to run today!.

SATURDAY - There is no TriLewis activity this Saturday.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours and we will have coffee available after the run. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Not too much happening during the holidays. We did have good run on Sunday and there was good local on Saturday - in the wind. The important thing is that you had a good Christmas and that you have a save New Years!

TRILEWIS CAMP: We are beginning to fill the slots! You can down load the application from this link: http://www.trilewis.com/trilewisrace.html or get one from Coach Lewis. Please include a signed copy of the NTC waiver when you return your application and check.

CLUB COMPETITION: Be sure to send your swim times to Erin for the December Club competition (erin.westberg@pgnmail.com).

TRILEWIS CLUB CLOTHING: We will be placing a new TriLewis Order in mid January. There are several new items on the list so check it out and get back to us soon.

THE COMING WEEK:

MONDAY - There are two slots at Bill Jackson’s to swim - at 1700 hours and 1800 hours.

WEDNESDAY - Our weekly track session starts at 0530 hours. The workout is focused on speed with some occasional plyometrics. The distance is 3 to 4 miles. We use the Osceola Middle School track.

THURSDAY - We will do bike repeats on the Sand Key Bridge starting at 0530 hours. We meet at park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required.

FRIDAY - Subject to change but we will probably run from the Y at 0600 hours.

SATURDAY - We will bike from Starkey Park starting at 0700 hours.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours and we will have coffee available after the run. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: The week was good ending for a great year. Saturday’s ride was definitely chilly. I was impressed to see some new faces with the no fear attitude towards their St Anthony’s challenge. We had long runs on Friday and Sunday - both with weather challenges. If you did not get out, it looks like you will still have plenty of weather challenge opportunities over the next week.

JANUARY CLUB MEETING: The January club meeting is scheduled for Wednesday, 1/20. Since, Laurie and Leslie volunteered to organize the location and speakers for this one, we will give you the details as soon as confirm a few more items.

LOUISVILLE AND OTHER IM RACES: We will get together next Sunday evening (1/10) to discuss training plans and logistics for the Louisville race. The time and place will be confirmed later this week tentatively plan for 1700 hours at Coach Lewis’s house. We will also discuss the half schedules.

TRILEWIS CAMP: It is time to fill out the forms and send in the checks. We need to firm the commitments to the park and NTC as soon as possible. You can down load the application from this link: http://www.trilewis.com/trilewisrace.html or get one from Coach Lewis. Please include a signed copy of the NTC waiver when you return your application and check.

CLUB COMPETITION: Be sure to send your bike times to Erin for the January Club competition (erin.westberg@pgnmail.com).

TRAINING PEAKS: The Training Peaks software is now available through the Coach Lewis’ coaching web page - TriLewis.com. The basic program is free. If you would like to sign up, send Coach Lewis an E mail and he will send you the link to his personalized site.

TRILEWIS CLUB CLOTHING: We will be placing a new TriLewis Order in mid January, so check it out and get back to us before the 15th.

THE COMING WEEK:

MONDAY - The first Monday is the Sand Key Bridge run at 0530 hours. There are 2 times for swims at Bill Jackson’s - 1700 hours and 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light.

WEDNESDAY - Our weekly track session starts at 0530 hours. We use the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - This Friday is a tempo run from the Y at 0530 hours.

SATURDAY - We will bike from Starkey Park starting at 0700 hours.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours and we will have coffee available after the run. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Well, this was not our typical train everyday type of week. It has been bloody cold out there! In spite of the weather, we made it out to do something every day except Saturday and we really tried Saturday, but the combo rain and cold on the bike was just too much. And Sunday’s run was very brisk and it got worse for those who waited until later in the morning to run. It looks as if the forecast for the coming week is going to continue to offer us early morning challenges. Will you be up for it?

JANUARY CLUB MEETING (1/20): We have made arrangements to hold the January TriLewis Club meeting at the American Running Company store in Dunedin. Chris Corbo, the store owner will be the speaker and they will be offering us a special discount. The meeting will start at 1830 hours and we are asking that you RSVP to Leslie, Laurie or Mac. The address is 1689 Main Street.

TRILEWIS CAMP: Please turn in your application and waiver as soon as possible. Forms can be downloaded from http://www.trilewis.com/trilewisrace.html or you can get one from Coach Lewis.

CLUB COMPETITION: Be sure to send your bike times to Erin for the January Club competition (erin.westberg@pgnmail.com).

TRILEWIS CLUB CLOTHING: We will be placing a new TriLewis Order in mid January, so check it out and get back to us before the 15th.

THE COMING WEEK:

MONDAY - There are 2 times for swims at Bill Jackson’s - 1700 hours and 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light.

WEDNESDAY - Our weekly track session starts at 0530 hours. We use the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - This Friday is a Fartlek run from the Y at 0530 hours.

SATURDAY - We will try to bike from Starkey Park again this week. The starting time is 0700 hours.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours and we will have coffee available after the run. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Finally a weekend of great training weather. Our bike ride Saturday, while windy, was beautiful - no rain. And Sunday’s run was just as nice - except for a little rain at the end. The forecast for this week is just as good so we expect to see you out there.

JANUARY CLUB MEETING (1/20): Our meeting is this Wednesday at 1830 hours. We are holding it at the American Running Company which is located at 1689 Main Street in Dunedin. We know that it is a bit out of our neighborhood but Chris Corbo, the store owner will have a good talk about running and running gear plus will offer us a special discount. So it will be worth the drive. Please RSVP to Leslie, Laurie or Mac if you plan to attend.

TRILEWIS CAMP: There is still some space available but you need to decide soon. Please turn in your application and waiver as soon as possible. Forms can be downloaded from http://www.trilewis.com/trilewisrace.html or you can get one from Coach Lewis.

CLUB COMPETITION: We are collecting bike times this month. Send your times to Erin for the January Club competition (erin.westberg@pgnmail.com).

TRILEWIS CLUB CLOTHING: Our plan is to place the TriLewis Order this week. If you want to get gear for the spring events, now is the time to order. Payment is due with the order.

THE COMING WEEK:

MONDAY - We will be able to swim at Bill Jackson’s at 1700 hours or 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light. Be sure to shop around the store while you are there.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track. The weather will be nice so this would be a good week for some pylometics!

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - We are going to alter the course for the run this Friday. We will run to the 102nd Avenue bridge for a couple of hill repeats. The starting time is 0530 hours from the Y.

SATURDAY - We ride from Starkey Park again this week. The starting time is 0700 hours. This one will be sans coach as the Clearwater Half Marathon is also Saturday.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours and we will have coffee available after the run. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: This was good week and we worked hard. The spin class was at “race pace”, the track was mostly plyometrics and the Friday run was on the bridge. It did rain on our Friday run but it is still the middle of January. Saturday’s training was kind of a potpourri of activities. Jeff led the group ride at Starkey and Joan a group at Ft DeSoto. Both experienced quite a bit of wind. Moreover, there were a few of us at the Clearwater Halfathon. David and Z Blackwood, Marci Sadorf and Coach Lewis put in 13.1 at the race. David finished in 1:45, which was PR for him. Coach Lewis finished in 1:46 good enough for an age group 2nd. From Orlando, Mary Karus reported she raced the Birthday 5K with a personal best of 41 minutes.

JANUARY CLUB MEETING: Our meeting at the American Running Company was great! Chris was very informative. He spoke on running injuries and shoe selection for prevention. If you are thinking about a new pair, this is a great place to get the “right” pair. Thanks to Leslie, Laurie and Mac for putting this together for us.

TRILEWIS CAMP: It is filling quickly! Please turn in your application and waiver as soon as possible. Forms can be downloaded from http://www.trilewis.com/trilewisrace.html or you can get one from Coach Lewis.

CLUB COMPETITION: We are still collecting bike times for one more week. Send your times to Erin for the January Club competition (erin.westberg@pgnmail.com).

TRILEWIS CLUB CLOTHING: We do not have enough items to order yet. If you want to get gear for the spring events, please complete an order form and give it to Coach Lewis with payment.

THE COMING WEEK:

TUESDAY - If you are a member of the Y, then you are welcome to join a small group of us who workout in the gym at the Bardmoor Y at 0530 hours. This week we hope to have a tri specific workout mapped out for you.

At 1800 hours, Coach Lewis teaches a Spin Class at the Y. You need to reserve a bike in advance (394-9622).

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - This is the last Friday of the month - so it is Coffee Run week. We will do Abs after the run the run this Friday. The starting time is 0530 hours from the Y.

SATURDAY - Another ride from Starkey Park is on tap for this week. The starting time is 0700 hours. Plan to run 1 to 2 miles after the ride.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours. We are going to serve some pancakes after the run this week. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: The plyos on Wednesday were a great change. It has been a while since we have done them. We got in a complete ride on Saturday without any rain. It was however the most windy day so far this year. Those that made it to the Sunday morning run enjoyed some homemade pancakes with the normal coffee. Over all it was good ending to the first month of a new year. We are off to a good start on building the base we which are going to need in seven months or sooner.

FEBRUARY CLUB MEETING: We have a terrific guest speaker lined up for our February meeting! Marni Rakes will be speaking on nutrition for the Ironman triathletes. Marni has a Masters Degree in Exercise Physiology and is a certified in Sports Nutrition by International Society of Sports Nutrition. If you have any nutrition topics, that you would like her to answer, you can send them to her at mrakes1@hotmail.com. The meeting is scheduled for Wednesday, 17th at 1830 hours. The tentative location is Bill Jackson’s.

TRILEWIS CAMP: For those of you who have signed up for the camp, we need you to do two things. One, please complete and send in a signed copy of the NTC waiver and two, send Coach Lewis your shirt size. The forms can be downloaded from http://www.trilewis.com/trilewisrace.html or you can get one from Coach Lewis.

CLUB COMPETITION: Please turn in all of your bike times to Erin for January. In February, we will be collecting the run times. (erin.westberg@pgnmail.com).

TRILEWIS CLUB CLOTHING: We want to send in the spring order as soon as possible but we need you to turn in an order forma and the payment so we can.

INFINITE: I have been using my custom formula Infinit Nutrition drink for the last several years and now they are offering a 10% discount to any TriLewis members who want to join me. The details and a link to their site are on the TriLewis Training Web Site. (www.trilewis.com)

THE COMING WEEK:

MONDAY - It is the first of the month, so we will be running the Sand Key Bridge at 0530 hours. In the evening, we have the Bill Jackson’s pool at 1700 hours and at 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light. Be sure to shop around the store while you are there.

At 1800 hours, Coach Lewis teaches a Spin Class at the Y. You need to reserve a bike in advance (394-9622).

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track. Expect to see the clock this week.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - This week’s run will be a tempo run. We will do Abs after the run the run this Friday. The starting time is 0530 hours from the Y.

SATURDAY - This will be our first trip to San Antonio for this year. The starting time is 0700 hours. We will do at least one loop (31miles) and will decide on Trilby at the time. February is good time to start adding that short transition run to your rides. Plan on 1 or 2 miles

SUNDAY - We will run from Bardmoor Place starting at 0600 hours. The suggested distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: It was good to ride in the hills again. It has been a while since we last rode the San Antonio loop. It was also the first brick we have done this season and the legs let us know they have missed them. If you were not there, I am sure you will have plenty of more opportunities over the coming months. ?

FEBRUARY CLUB MEETING: We have a terrific guest speaker lined up for our February meeting! Marni Sumbal (Rakes) will be speaking on nutrition for the Ironman triathletes. Marni has a Masters Degree in Exercise Physiology and is a certified in Sports Nutrition by International Society of Sports Nutrition. If you have any nutrition topics, that you would like her to answer, you can send them to her at mrakes1@hotmail.com. The meeting is scheduled for Wednesday, 17th at 1830 hours. Since we are anticipating a large attendance, the meeting will be held in the conference room at the Bardmoor YMCA.

TRILEWIS CAMP: Start your tri season with this weekend of intense training and those spring races will seem tame. There are only a few spaces left! Download the forms at http://www.trilewis.com/trilewisrace.html or pick up one from the “short bus”.

CLUB COMPETITION: This is the last month of the contest. Erin is collecting run distances for February. We should do well on this one. (erin.westberg@pgnmail.com).

NEW MEMBER: Join us in welcoming Christopher Oeppinger as the newest TriLewis Club member. Chris competed in the Florida IM 70.3 last year and hopes to improve his swimming skills to be a better age group competitor.

TRILEWIS CLUB CLOTHING: We do not have enough for the minimum so we will postpone ordering until March 1. That will be the latest time to get gear for St Anthony’s. To order, just complete the order form with payment.

INFINIT: I have been using my custom formula Infinit Nutrition drink for the last several years and now they are offering a 10% discount to any TriLewis members who want to join me. The details and a link to their site are on the TriLewis Training Web Site. (www.trilewis.com)

TREK BIKE STORE SEMINAR: Coach Lewis is going to give a talk at the Trek Bike Store in Countryside on transitions and the first tri experience. The date is February 24 at 1900 hours. We would love to have you join us.

THE COMING WEEK:

MONDAY - We have the Bill Jackson’s pool at 1700 hours and at 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light. Be sure to shop around the store while you are there.

TUESDAY - If you are a member of the Y, then you are welcome to join a small group of us who workout in the gym at the Bardmoor Y at 0530 hours.
Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). The focus this week will be on pushing the anaerobic threshold.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet. (This one will be sans Coach.)

FRIDAY - This is our week for Fartleks. We will do Abs after the run the run. The starting time is 0530 hours from the Y.

SATURDAY - We are going to ride from Starkey Park starting at 0700 hours. Plan on at least 30 miles with a 2 mile run. The LIM trainees should plan on doing 60 miles.

SUNDAY - A great day to be with the ones you love - to run with - Bardmoor Place starting at 0600 hours. The LIM distance is 12 miles.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Saturday was not our coldest ride of this year - BUT - I was 2 miles into my run before I could fee my toes. The whole week was tuff but there were a few who persisted. And the most dedicated member of the week award has to be Joan. It was cold, windy or wet or all of the above every day last week but Joan did not miss a day. Rebecca was not far behind. The have photo proof of Thursday’s blistery ride. Good job!

We had several members racing this weekend. Darry and his team competed in the Swamp Stomp (lite) on Saturday. Mike Mason was riding in the Bike Races at San Antonio. Chris Oeppinger, Dan and Joette all raced in the Chilly Willy Duathlon. It was a tough weekend to race but they did it. Dan won second in his age group.

FEBRUARY CLUB MEETING: Our meeting is this Wednesday and we have a terrific guest speaker. Marni Sumbal (Rakes) will be speaking on nutrition for the Ironman triathletes. Marni has a Masters Degree in Exercise Physiology and is a certified in Sports Nutrition by International Society of Sports Nutrition. If you have any nutrition topics, that you would like her to answer, you can send them to her at mrakes1@hotmail.com. The meeting is scheduled for Wednesday, 17th at 1830 hours. Since we are anticipating a large attendance, the meeting will be held in the conference room at the Bardmoor YMCA.

TRILEWIS CAMP: If you have not filled out a NTC waiver, please do so this week. The forms can be found at http://www.trilewis.com/trilewisrace.html or pick up one from the “short bus”.

CLUB COMPETITION: Erin is collecting run distances for February. We should do well on this one. (erin.westberg@pgnmail.com). .

TRILEWIS CLUB CLOTHING: We do not have enough for the minimum so we have postponed ordering. We will have the forms available at Wednesday’s meeting. That will be the latest time to get gear for St Anthony’s. You will need to pay when you order.

TREK BIKE STORE SEMINAR: Coach Lewis is going to give a talk at the Trek Bike Store in Countryside on transitions and the first tri experience. The date is February 24 at 1900 hours. We would love to have you join us.

THE COMING WEEK:

MONDAY - We have the Bill Jackson’s pool at 1700 hours and at 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light. Be sure to shop around the store while you are there.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - We are going to run to and over the Seminole bridge this week. We will do Abs after the run the run. The starting time is 0530 hours from the Y.

SATURDAY - We are staying close to home this week but we will be starting early. On tap are two loops around the four bridges starting at 0530 hours from MM 20.5 on Gulf Boulevard. We will run to and over the bridge after the ride.

SUNDAY - We will run from Bardmoor Place starting at 0600 hours. The LIM distance is 12 miles.

Swimming Tips- Put the UMPF near the front!

Erin Westberg

Put the UMPF near the front!

How many of you have heard this before? “90 percent of your power comes from the last 10 percent of your stroke.” This is a true statement if you are swimming with the “S” pull pattern developed in the 1960s. With the “S” pull, the hand/arm enters just inside the shoulder, sweeps out, then in, and finishes with a forceful push. Power is applied at the end of the stroke.

For a more efficient and faster freestyle, try putting the umph near the front. When the umph occurs early in the stroke, the lats, pectorals, biceps and the large muscle groups all along the side of the body are used for power instead of the triceps, which is a very small muscle group.

Here is how you can put the umph near the front with these 5 easy technique tips.

1. START OUT WIDE
Put your arms up as if you were going to do a pull-up. Look up. Where did you place your hands? You probably put them just outside your shoulders since this is where you have the most power and stability.

Apply this same principal to your pull by entering the water with a slightly wider-than-shoulder-width hand placement. Since swimming is not a one-size-fits-all sport, experiment to find the “spacing” that is right for you.

2. EXTEND AND PAUSE
After the hand/arm enters the water, extend or shift the shoulder forward, then pause. This “extend and pause” lengthens the stroke, increase efficiency and allows you time to prepare for the catch. When the pause is rushed or non-existent, the stroke is choppy, “mirror”-like – instead of a more efficient three-quarter catch-up – and you just missed the setup for the power phase.

3. LIFT THE ELBOW
Begin the catch by passively bending or lifting the elbow. The hand, wrist and forearm work as one unit to achieve this high elbow catch. Imagine you are swimming over a very shallow reef – you lift the elbow to prevent your fingertips from scraping the coral. Or, try swimming in a shallow baby pool without touching the bottom. Keep the elbow near the surface and the fingers pointed at the bottom. Do not pull under the body.

4. UMPH NEAR THE FRONT
Once you initiate the catch, apply the umph almost immediately by pressing hard on your “sweet spot” in your wrist and lower palm, then quickly release the pressure as the hand passes the ribcage. Keep your fingertips pointed at the bottom to maintain a solid hold on the water.

5. EARLY RELEASE
After the power phase, relax the wrist, release the energy and allow the hand/arm to flow into the recovery phase. The umph is really quite short, so resist the urge to keep pushing back as this extra effort will only cause you to get stuck at the back and lose tempo, lift and momentum.

DRILL TIME ….
Next time you are in the water, give this drill a try. Swim a series of 25s, alternating umph near the front, then umph at the back, then reverse it. Try a variety of speeds and compare. Which one is faster, more efficient and feels like it has more power? Which one feels more tiring and sluggish? As with any advice, you should be the judge as to what style and technique works best for you.

Thanks to Karlyn Pipes-Neilsen of Aquatic Edge (www.aquaticedge.org) and Swimming World Magazine.

Weekly Update

Coach Lewis Bennett

THIS WEEK: It was still chilly but certainly bearable. The ride Saturday was quite pleasant and we got though the bridge on Friday with no rain. It will get hot again soon so you should come out now and enjoy it while you can.

Good luck to all of you who are running the Marathon or half Marathon on Sunday and to those racing in the 15K on Saturday.

CLUB MEETING: Marni’s talk about racing nutrition was very informative. She gave us several good tips for setting up our own programs and things to avoid in doing so. We really appreciate the efforts that Joan and Robin made to provide us with such a good program. Our next meeting is March 17th.

TRILEWIS CAMP: It is only three weeks away. Please turn in your NTC waivers this week.

CLUB COMPETITION: This is the last call for February run distances for February. (erin.westberg@pgnmail.com). .

TRILEWIS CLUB CLOTHING: This is the last week to order anything before St Anthony’s. Forms and payments are due by Friday

CLUB SITE: Did you know that you can create your own blog on the club web site? Erin created hers this week and posted some good information about different swim styles. Other things you can do is add photos and news articles.

THE COMING WEEK:

MONDAY - We have the Bill Jackson’s pool at 1700 hours and at 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light. Be sure to shop around the store while you are there.

TUESDAY - If you are a member of the Y, then you are welcome to join a small group of us who workout in the gym at the Bardmoor Y at 0530 hours. Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). The focus this week will be speed.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - It is the last Friday and time for our coffee run. We will do Abs after the run the run. The starting time is 0530 hours from the Y.

SATURDAY - This is Gasparilla weekend so there are no TriLewis activities. Several of us are racing Saturday and or Sunday or both.

SUNDAY - No TriLewis run today

MONDAY: The first of the month bridge run will be next Monday.

Weekly Update

Coach Lewis Bennett

THIS WEEK: It has been a great week. Thursday had to be the most windy day we have ever encountered on a bike ride - as if the cold was not enough.

There was lots of action at the Gasparilla races. George McCreary, Chris Oeppinger, Laurie Laurino and Jeff Chapman all completed the marathon. George qualified for Boston. Robin Moen, Andrea Stallard and Coach Lewis met the Bud Light Challenge. Dan Fluet, Scott Galley, Christine Tekautz, Greg Hollstrom, Erin Westberg and Krista Eller were amongst those who ran the half. Sandy Rogers, Terry Repp and Joette Bergeson were in the mix for Saturday’s 15K. It was great to see so many of you out there braving the elements.

Good luck to those of you who are running the Princes Half Marathon at Disney on Sunday.

CLUB MEETING: Our next meeting will be March 17th. We will hold it at Jeff Chapman’s office which is located the ICOT Center on 58th St. Rebecca and Tracey are putting this one together. The main topic will be Heart Rate Monitor Training.

TRILEWIS CAMP: We are still missing a few forms. We need to get wrap up any open accounts this week.

TRILEWIS CLUB CLOTHING: Last Chance! We are ordering this week. The next order will be in June. There are several new items on the order form which do not have photos - so check out the form before you order.

NEW MEMBER: Join us in welcoming Terry Repp as our newest member. Terry is an experienced triathlete who traveled to Augusta with us last fall.

THE COMING WEEK:

MONDAY - We have the Bill Jackson’s pool at 1700 hours and at 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light. Be sure to shop around the store while you are there. The first of the month bridge is postponed until next week.

TUESDAY - If you are a member of the Y, then you are welcome to join a small group of us who workout in the gym at the Bardmoor Y at 0530 hours. Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours).

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - This week is our tempo run. We will do Abs after the run the run. The starting time is 0530 hours from the Y.

SATURDAY - We will be riding in San Antonio starting at 0700 hours. Plan on a short run after the ride. We are going to try to ride two loops!

SUNDAY - We will run from Bardmoor Place at 0600 hours. Join us for coffee after the run.

MONDAY: The postponed first of the month Sand Key Bridge run will be this week.

thank you

Laurie Laurino

thanks to everyone in the Trilewis Club that supported Jeff Chapman's and my efforts to raise funds and support TNT. I appreciate all of the phone calls and texts. It was a hard race, but when thinking about what others who have a blood disease are going through, it made our efforts that much special. Thanks again.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Hard to believe but Thursday’s ride was even more windy than last week - just not as gusty. And the ride in San Antonio was really close to being down right cold - especially the descents, but we did it. The good news is there is a warming trend in the forecast. However, there is still a good chance we will be turning on the fireplaces at Tri Camp.

The Princes Half Marathon at Disney was Sunday and we had several people there including Robin, Tracy and Joyce. Rebecca ran in the Belle Air Classic. Congratulations to all of you.

BIRTHDAY CELEBRATION: We have several March birthdays including Joan, Rebecca, George, Andrea, Terry and Shirley. Join us in celebrating them at Bella Italia on Tuesday after the Spin class (1920 hours). The restaurant is in the shopping center across the street from the Bardmoor Y.

CLUB MEETING: Our next meeting is Wednesday March 17th. The location will be at Jeff Chapman’s office in the ICOT Center. The address is 14100 58th St., Suite 100. Rebecca and Tracey are co sponsoring the meeting and Topic will be Heart Rate Monitor Training.

TRILEWIS CAMP: Camp is this weekend. Check in time at the Lake Louisa State Park is 1600 hours. Our first activity will be at 1730 hours. We will be sending the camper details early this week.

THE COMING WEEK:

MONDAY - The first of the month Sand Key bridge run is this morning at 0530 hours. A few people are going to bike instead of run but either way, join us.

We have the Bill Jackson’s pool at 1700 hours and at 1800 hours. The 1700 hour slot is generally crowed and the 1800 hour slot light. Be sure to shop around the store while you are there.

TUESDAY - If you are a member of the Y, then you are welcome to join a small group of us who workout in the gym at the Bardmoor Y at 0530 hours. Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). The March Birthday get together will follow the spin class so there will be no Abs this week.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A light and tail light are required as is a helmet.

FRIDAY - This is our week for Fartleks and we will do Abs after the run . The starting time is 0530 hours from the Y. The Tri Camp Starts at 1600 hours

SATURDAY - Tri Camp

SUNDAY - Tri Camp

MONDAY (NEXT): Since the Gulf temperature is around 57 degrees, we will probably postpone starting the open water swims for another week.

Weekly Update

Coach Lewis Bennett

THIS WEEK: We had a great TriCamp! A little rain on Fridays run, a little wind on Saturday’s ride, a little cold for the swim and even a bit chilly for Sunday’s race - a perfect weekend. Seriously, we are all tired, and sore, but we all had a great weekend. Barbara and I would like to thank to all of the campers for supporting our annual journey. We will post the times from the activities later this week.

CLUB MEETING: Our next meeting is this Wednesday March 17th. The location will be at Jeff Chapman’s office in the ICOT Center. The address is 14100 58th St., Suite 100. Rebecca and Tracey are co sponsoring the meeting and Topic will be Heart Rate Monitor Training. As an added bonus, we will be serving up some of Barbara’s famous TriCamp Sheppard’s pie. It is worth the trip.

The Tri Lewis clothing order is in but we may be able to call in an additional item or two this week if you missed out. The next order will be in June.

THE COMING WEEK:

TUESDAY - If you are a member of the Y, then you are welcome to join a small group of us who workout in the gym at the Bardmoor Y at 0530 hours. Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours)

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A front light and tail light are required as is a helmet.

FRIDAY - This is our week for running to and over the Lake Seminole bridge. We will do Abs after the run. The starting time is 0530 hours from the Y.

SATURDAY - The ride for this weekend is from Starkey Park, starting at 0700 hours. This one will be sans coach.

SUNDAY - The Gator long course is today but there will be a run home Bardmoor Place. The run starts at 0600 hours and coffee will be available afterwards.

MONDAY (Next): Our first open water swim.

Weekly Update

Coach Lewis Bennett

THIS WEEK: A little recovery from the TriCamp was included in most of our schedules this week but by the end of the week, everyone was back in action and ready to start spring training. Paul Kimmel and Greg Holstrom are the first to race this season. They both completed the Gator Half Iron Distance tri in Sarasota on Sunday. Tracy had the first wreck of the season with her derailleur breaking on Saturday in San Antonio and bringing her down pretty hard - no broken bones. Thanks to all of you for wearing your helmets. Coach Lewis has the first cold of the season causing him to not race Sunday.

We left Mary Krauss - our Orlando TriLewis representative - off our list of finishers on the Princess half marathon at Disney. It was Mary’s first race of that distance and a great accomplishment.

CLUB MEETING: We had a good turnout for the meeting and the discussion on Heart Rate Monitors was very informative. For our April meeting, we will have Travis Skaggs and Vicki Harwick (husband and wife) who are licensed massage therapists as our guest speakers. They both have been providing services to a variety of clients including professional athletes since 1990 and were the recipients of the Best of the Bay Award. The topic of the meeting will be Sport Injury and Recovery. David and Z are the host for the meeting.

PRACTICE TRI: As a learning experience for the new triathletes and a warm up for the experienced, we will have a practice tri at Ft DeSoto on April 11. We try to pair each new person with a mentor for the race so they can learn as they go through the process. This is a club event and there is no fee but we do need to know if you plan on attending

THE COMING WEEK:

MONDAY - Our first open water swim at Madeira Beach! We will walk from the parking lot to the swim start at 1730 hours so get there early enough to put on your wetsuit - which you will probably want since the water temp is still around 63. The distance will be one mile.

TUESDAY - Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours)

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A front light and tail light are required as is a helmet.

FRIDAY - It is hard to believe that it is the end of the month already but this is the last Friday and is time for our coffee run. We will do Abs after the run. The starting time is 0530 hours from the Y.

SATURDAY - The ride for this weekend is from Starkey Park, starting at 0700 hours. This is an out and back ride so you can pick your own distance. The schedule calls for 60.

SUNDAY - There will run from Bardmoor Place. The run starts at 0600 hours and coffee will be available afterwards.

Weekly Update

Coach Lewis Bennett

THIS WEEK: What a great week it was to start our official spring training season. Outside of missing the first open water swim on Monday, the weather has been perfect - hardly any wind on Thursday mornings ride, sunny and low humidity on Saturday’s ride, and the rain held off for Sunday’s run.

There are a few special events coming up this week. We are going to swim at Madeira Beach on Monday.

We are going to do a 30 minute Anaerobic Threshold test at the track Wednesday morning so you need wear your heart rate monitor. If you have an extra one, please bring it too as we will have a few people there without.

Sunday will be our Easter Egg run. We will cut the distance to 8 miles so you can get home earlier for Easter and along the route you will can look for Easter Eggs. The Golden Egg wins a prize!

CLUB MEETING: For our April meeting (4/21), we will have Travis Skaggs and Vicki Harwick (husband and wife) who are licensed massage therapists as our guest speakers. They have been providing services to a variety of clients including professional athletes since 1990 and were the recipients of the Best of the Bay Award. Their topic will be Sport Injuries and Recovery. David and Z are the host for the meeting which will be held at Jeff’s Office building located at 14100 58th St., Suite 100.

PRACTICE TRI: As a learning experience for the new triathletes and a warm up for the experienced, we will have a practice tri at Ft DeSoto on April 11 (0700 hours - North Beach). We try to pair each new person with a mentor for the race so they can learn as they go through the process. This is a club event and there is no fee but we do need to know if you plan on attending so please email Coach Lewis if you would like to participate.

RACE DISCOUNT: The Florida International Triathlon will take place on Siesta Key on Saturday May 15th. A friend of Jeff Young is a member of the Sarasota Storm Tri Club and would like to extend the club a $10 discount for this race. To receive the $10 discount simply enter TRILEWIS at registration. To learn more and to register go to - http://www.fitriathlon.com.

FAREWELL TO CHRISSY: Chrissy Blondin is leaving us this week to return to Seattle. We all wish her well but will definitely miss her.

MINI CAMP: We are going to do a Long Course Training Weekend June 12th and 13th in Clermont. The plan is to rent cabins at Lake Louisa for Friday and Saturday evening. On the schedule is a long ride Saturday morning, a swim Saturday afternoon and a long run Sunday morning. The cost would be $120 per person (meals not included). If you would like to join us, please email Coach Lewis so we can make the reservations.

LOUISVILLE IM MEETING: Flights can now be booked and as can bike transportation so we would like to get together for a brief meeting to discuss logistics and training. We will tentatively plan on Tuesday 4/6 at 1920 hours at Bella’s across from the Y.

THE COMING WEEK:

MONDAY - Our first open water swim at Madeira Beach! We will walk from the parking lot to the swim start at 1730 hours so get there early enough to put on your wetsuit - which you will probably want even though the water temp is now a balmy 65. The distance will be one mile.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. A front light and tail light are required as is a helmet.

FRIDAY - This is the week for our Tempo Run (6 miles). We will do Abs after the run. The starting time is 0530 hours from the Y.

SATURDAY - We will ride this weekend in San Antonio. The plan is for two loops plus a transition run. The starting time is 0700 hours. Each loop is about 30 miles.

SUNDAY - This will be our 2nd Annual Easter Egg run from Bardmoor Place. The run starts at 0600 hours. We will do an 8 mile loop and there will be eggs and prizes hidden along the way. We will have coffee available afterward the run.

Weekly Update

Coach Lewis Bennett

THIS WEEK: We hope every one had a happy Easter. We had a big turn out for our Sunday morning Easter egg run. We hope you enjoyed it. If we continue to have large turnouts, we will go back to prizes next year. The weather was great for Saturday’s ride. We had some new riders and we really appreciate the help that you provided in getting them through the course.

Joan and Andrea were interviewed by a local ABC station and may on TV next weekend.

MONDAY MAX HEART RATE TEST: Monday is the first Monday of the month and our day to run the Sand Key Bridge. Bring your heart rate monitor and we will try to do some max HR testing.

OPEN WATER SWIM: Short of a Hurricane, we will be at Madeira Beach Monday evening for the swim. The water temp is up to 67.

PRACTICE TRI: Our training tri is this Sunday. We will start at 0700 hours on the North Beach. So far, we have about 6 new triathletes coming so we need 6 or 7 experienced people to pair off with them. Please let us know if you can help.

MINI CAMP: We are going to do a Long Course Training Weekend June 12th and 13th in Clermont. The plan is to rent cabins at Lake Louisa for Friday and Saturday evening. On the schedule is a long ride Saturday morning, a swim Saturday afternoon and a long run Sunday morning. The cost would be $120 per person (meals not included). Reserve your spot by with the RSVP on the web site event.

LOUISVILLE IM MEETING: Flights and bike transportation can now be booked so we are having a brief meeting to discuss logistics and training. We will meet this Tuesday 4/6 at 1930 hours at Bella’s across from the Y.

THE COMING WEEK:

MONDAY - We will have our first Monday run on the Sand Key Bridge at 0530 hours. Wear your HR monitor for a Max HR test.

We will swim at Madeira Beach! We will walk from the parking lot to the swim start at 1730 hours so get there early enough to put on your wetsuit. The distance for our first swim will be one mile.

TUESDAY - Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). Our Louisville meeting will follow at 1930 hours.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

THURSDAY - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. Please have a front light and a tail light - it is the law. Helmets are always required.

FRIDAY - This is the week for Fartleks. We will do Abs after the run. The starting time is 0530 hours from the Y.

SATURDAY - The scheduled ride is 70 miles from Starkey Park starting at 0700 hours. This one will be sans coach

SUNDAY - The TriLewis practice tri starts at 0700 hours in the cove at Ft De Soto

Weekly Update

Coach Lewis Bennett

THIS WEEK: We had a perfect day for the practice tri. A typical Ft De Soto breeze along with a little cloud cover made the race fun. Many thanks to Laurie, Leslie, Bridgitte, and Barbara for their help in making it happen. And thanks to Erin, Tracey and George for keeping a watch on our swimmers.

Our run Friday was rained out but we made up for it in the gym I think we still have a few people walking around in pain.

We had a great view of the shuttle launch at our max heart rate run on Monday.

We had a big turn out for our first open water swim and perfect weather. The water temp is rising quickly.

MINI CAMP: We are going to do a Long Course Training Weekend June 12th and 13th in Clermont. The plan is to rent cabins at Lake Louisa for Friday and Saturday evening. On the schedule is a long ride Saturday morning, a swim Saturday afternoon and a long run Sunday morning. The cost would be $120 per person (meals not included). Reserve your spot by with the RSVP on the web site event. The link to the event details is on the left panel of the Weekly Updates page..

LOUISVILLE IM: There is a special link on the Trisports Express web site for shipping our bikes to Louisville. Just go to the site, click on the link and read the instructions.

May 15 Long Course Practice: We are going to do a 70.3 practice on May 15th for club members from Ft De Soto. Please use the web site event to RSVP. We have a limited number of spaces.

WEB SITE NEWS: We a have fixed the photo page so you can create an album now. The link to the Fun Calendar is on the left panel of the Weekly Updates and from the Club Stuff page.

THE COMING WEEK:

MONDAY - We will swim at Madeira Beach! We will walk from the parking lot to the swim start at 1730 hours so get there early enough to put on your wetsuit. The distance will be one mile. There is always a risk when you swim in the Gulf, which is why we use the buddy system. This means you pick some one of equal ability and stay near them and let them know when you exit. This is as important as wearing a helmet. It does not matter how good you are - it is about being safe and we will enforce the rules.

TUESDAY - Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). We do Abs after the spin

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

BRICKS: We will start our bike run repeats at Walsingham Park, Shelter 2 this week at 1800 hours. We bike 3 miles, an run ½ mile - 4 times.

FRIDAY - We will do Fartleks this week since we got rained out last week. We will do Abs after the run. The starting time is 0530 hours from the Y.

SATURDAY - Since this is the Saturday before St Anthony’s, we will ride and run the course routes. The ride will leave from the Northshore pool parking lot at 0700 hours and the run will follow immediately.

Several people have expressed an interest in riding further. If you are interested in a longer ride, please let Coach Lewis know and we will see what we can work out.

SUNDAY - The distance run will be from Bardmoor Place starting at 0600 hours. We will have coffee after the run. Twelve miles are on the schedule.

Marni's blog

Joan Kuykendall

Hey ya'll: Marni had a good post on her racing nutrition philosophy which I thought you could all enjoy! If you go to www.trimarni.blogspot.com, on April 9th, she goes through why you do what you do. She also has some good recipes for food if anyone is interested. Take care and have a great training week. Joan

Weekly Update

Coach Lewis Bennett

TRAINING: We had a great turnout for the ride of the St Anthony’s course on Saturday. We appreciate everyone riding like a triathlete and obeying the traffic rules. It is important to be safe.

The bricks started on Thursday and they are as much fun as you probably remember. Actually, the temperature was still cool enough to keep it pleasant.

The open water swim on Monday was also well attended. Surprisingly, the water temp is still around 70, so it the wetsuits are still comfortable.

Congratulations to Laurie Laurino who completed the New Orleans 70.3 Sunday morning!

CLUB MEETING: Our club meeting is this Wednesday (4/21). David and Z are our host this month and they have a great program for us. We will meet at Jeff’s Office building which is located at 14100 58th St., Suite 100, Clearwater. The meeting will start at 1830 hours. Please RSVP on the event page on the web site so we will have an idea of how many to expect.

MINI CAMP: There are a few more spaces for our Long Course Training Weekend June 12th and 13th in Clermont. We will rent cabins at Lake Louisa for Friday and Saturday evening and the cost is $120 per person. Please RSVP on via the event on the club web site. The link to the event details are on the left panel of the Weekly Updates page. Payment is due May 1st.

LOUISVILLE IM: There is a special link on the Trisports Express web site for shipping our bikes to Louisville. Just go to the site, click on the link and read the instructions.

May 15 Long Course Practice: Our 70.3 practice on May 15th at Ft De Soto is also filling fast. Please use the web site event to RSVP.

WEB SITE NEWS: Our classified ad section is back! You can now post items for sale or trade. You can access it from the Products page or from the More Links page.

NEW MEMBERS: We have two new members to welcome this week. Scott Corkran has done several sprints and a couple of long course races over the past three years. He is striving to become a better overall triathlete and to increase his running speed. Manuel Solis spins with us on Tuesdays. He has done a few sprints and one Olympic distance race. Both will be racing at St Anthony’s.

THE COMING WEEK:

MONDAY - We will swim at Madeira Beach! We will walk from the parking lot to the swim start at 1730 hours so get there early enough to put on your wetsuit. The one mile swim is parallel to the shore. New swimmers are always welcome to join us. Please remember that you will need to choose a buddy of comparable skills to swim with and to let them kwon if you exit early.

Our club meeting will start at 1830 hours this Wednesday.

BRICKS: Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY - This will be our easy run week since most of us are racing on Sunday, but we will still do Abs after the run. We leave the Y parking lot at 0530 hours.

SATURDAY - Our practice swim on the St Anthony’s course will start at 0800 hours. David and Z have offered to provide coffee at their house after the swim. You can also use their place to store your bike until check in if you want.

SUNDAY - St Anthony’s is today! The starting times range from 0700 to 0900 hours.

Weekly Update

Coach Lewis Bennett

TRAINING: Congratulations to all of you who raced Sunday! The water was choppy, the bike course was windy and the run was hot. It was not a walk in the park. There were wrecks (Greg), flats (Brian), colds (Robin) and cramps ( too many to list) and but you persevered. Congratulations!

Our club won several age group awards- Erin, Dan C, Leslie, Lewis and Jeannie were the ones I saw carrying hardware. There may be more. We will post some club results later this week.

CLUB MEETING: We had a great meeting on Wednesday. Many thanks to David and Z for putting it together for us.

May 15 Long Course Practice: There are about 8-9 spaces left for our 70.3 practice on May 15th at Ft De Soto. If you want to join us, use the web site event to RSVP.

WEB SITE NEWS: There is a list of members and emails in the club section. If you check the list and your info is wrong, please contact Lewis.

NEW MEMBERS: We have one new member to welcome this week. Lynn Maloney is new to tris. She has been running and is motivated to learn about her new sport.

THE COMING WEEK:

BRICKS: Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY - Our run this week will be a timed 3 miler. We leave the Y parking lot at 0530 hours. The clock will be by Coach Lewis’ house. Abs will follow.

SATURDAY - This will be our first century ride of the season! We will start at 0600 hours from the Suncoast Parkway trailhead on Lutz Lake Fern Road. It is the new exit about 3 miles south of SR 54. We will ride north to the end of the trail at US98 and back and will do the Starkey Park loop on the way out. Since we are going to be pretty far out, we will try to keep the group together which means we may have a few more stops along the way for catch ups. We will try to run a couple of miles after the ride - ouch.

SUNDAY - We will run distance from Bardmoor Place starting at 0600 hours. We will have coffee available after the run.

Weekly Update

Coach Lewis Bennett

TRAINING: We had our first century ride this weekend and we also had our first day above 90 degrees. The two are not a great match but we got though it - some of us not as well as others. Obviously, I need a better hydration plan. Thanks to Joan, Chuck, Chris, Christine, Jeff and Robin for helping me through.

Dan Bergeson wrecked at the Duathlon Nationals last weekend, broke a few ribs which resulted I a collapsed lung. After a few days in the hospital, he is home and doing better. We all wish him a speedy recovery.

We expect the TriLewis clothing order to be in this week.

CLUB MEETING: Our next club meeting is May 19th. Jill McCrosky is our host and Chris Oeppinger will be our speaker. The topic will be cycling efficiencies. The location is TDB.

MINI CAMP: Fees for the mini camp are due this week. Checks should be made payable to Coach Lewis.

May 15 Long Course Practice: There are 5 spaces left for our 70.3 practice on May 15th at Ft De Soto. If you want to join us, use the web site event to RSVP. The limit is 25.

WEB SITE NEWS: You can print your own membership card for the club section

NEW MEMBERS: We have another new member to welcome this week. Carl Allison is an experienced triathlete and he is on the board of the USAT Florida Region. We look forward to training with him and learning more about the Florida Board.

THE COMING WEEK:

MONDAY - The first of the month bridge run is at 0530 hours on the Sand Key Bridge.

Our swim at Madeira Beach starts at 1730 hours. The water is now 78 degrees. The one mile swim is parallel to the shore. New swimmers are always welcome to join us but please remember that you will need to choose a buddy of comparable skills to swim with and to let them know if you exit early.

TUESDAY - Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). We do Abs after the spin.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

BRICKS: Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY - Our run this week will be a 6 mile tempo run. We leave the Y parking lot at 0530 hours. Abs will follow.

SATURDAY - On the schedule is a local ride starting early (0530 hours) from M.M. 20.5 on Gulf Boulevard and covering the 3 bridge loop 2 or 3 times. A run should follow. This one is sans coach.

SUNDAY - The distance run will start from the Bardmoor Y at 0600 hours.

Saturday ride

Joan Kuykendall

Leslie and I are meeting at mile marker 20.5 in the parking lot on Gulf BLVD (where we do bridge repeats) at 5 am Saturday to do three loops before there is too much traffic. Then we will run. If anybody is interested, please join us! Joan

Weekly Update

Coach Lewis Bennett

TRAINING: The summer heat is here. Make sure you prepare for it when you are out there - stay hydrated. And speaking of dehydration - I left Leslie’s name out of my “Thank you for getting me through.” list last week. Thanks again to all of you for your assistance.

The Florida 70.3 is this coming weekend. Good luck to Chris Oeppinger and to any others heading there.

The TriLewis clothing order is in. Coach Lewis will have your order in the short bus.

Barbara and I have sold our house and are in the processing of moving so some of the regular club events over the next few weeks may be sans Coach. We are going to Garage Sale a lot of our household items and furniture this coming Sunday.

PARTY: On Saturday evening Barbara and I are inviting all of our TriLewis family and friends to come by for a pre sale and party. You don’t have to but any thing - just come by to say good bye to the house that has been running central for the club. The party starts at 1800 hours.

CLUB MEETING: Our next club meeting is Wednesday May 19th at 1800 hours. Jill McCrosky is our host and Chris Oeppinger will be our speaker. The topic will be cycling efficiencies. Jill has arranged for us to meet at the Bayou Club. The club is on Cumberland Road in Bardmoor. We run by it every Friday.

MINI CAMP: The mini camp is full. Please pay your fees this week. Checks should be made payable to Coach Lewis.

May 15 Long Course Practice: Our 70.3 practice is this Saturday. We will start swimming at 0645 hours. Drive to the North Beach sign and turn left into the parking lot. We will swim in the Gulf if conditions permit. We have about 5 spaces left, if you want to join us, use the web site event to RSVP. The limit is 25.

FUN SUMMER RACE: Several of us are signing up for the sprint tri in San Antonio on June 19. Coach Lewis has copies of the app if you are interested.

WEB SITE NEWS: If our training does not fit your schedule and you do not want to train alone, you can add your own event.

THE COMING WEEK:

MONDAY - Our swim at Madeira Beach starts at 1730 hours. The one mile swim is parallel to the shore. New swimmers are always welcome to join us but please remember that you will need to choose a buddy of comparable skills to swim with and to let them know if you exit early.

TUESDAY - Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). We do Abs after the spin.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

BRICKS: Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY - This Friday we will be doing Fartleks. We leave the Y parking lot at 0530 hours. Abs will follow.

SATURDAY - Our practice 70.3 starts from the North Beach at Ft De Soto Beach at 0645 hours. We will swim 45 minutes in the Gulf, ride two loops around the Fort and Tierra Verdi then run 13.1 miles on the paved trails. The course is not closed to traffic, so caution on the roads is necessary. We will have water and some other hydration available but be prepared to provide some self-support. There is no charge but you need to sign up by Wednesday to attend.

SUNDAY - There is no run this Sunday. There will be a big garage sale at Bardmoor Place so we will still have coffee available.

Weekly Update

Coach Lewis Bennett

.
TRAINING: Our first TriLewis practice 70.3 was great. The traffic got pretty heavy around noon and the temperature was hot but it was a good practice. We all struggled with the heat more than we anticipated but overall it went very well. Thanks to Kathy, Barbara Bridgette David and Z for helping us with the water and transitions.

Chris Oeppinger, Dan Chechele, Jeannie Silbert and Sandy Guenzel all braved Sunday’s heat to compete in the Florida 70.3.We will let you know how that went.

The Mad beach Tri is next weekend. Good luck to those of you racing.

Barbara and I are moving this week so this coming Sunday will be the last run from Bardmoor Place.

CLUB MEETING: Our club meeting is this Wednesday May 19th at 1800 hours. Jill McCrosky is our host and Chris Oeppinger will be our speaker. The topic will be cycling efficiencies. Jill has arranged for us to meet at the Bayou Club. The club is on Cumberland Road in Bardmoor. We run by it every Friday.

MINI CAMP: If you have not paid for the mini camp, please do so this week. We have room for one more person if you want to join us.

FUN SUMMER RACE: Several of us are signing up for the sprint tri in San Antonio on June 19. Coach Lewis has copies of the app if you are interested.

IRONMAN TRAINING: The consensus of opinion is we need an afternoon long run to adjust to running in the heat in Louisville. We will schedule meeting to discuss it in the next week.

NEW MEMBERS: We have two new members to welcome. Joel Cantor raced St Anthony’s and attended the Tri Camp with us. He is interested in stepping up to the next level and distances. Dan Chechele has only been racing for a couple of years but has already qualified for Kona at the Florida Ironman last November. We look forward to seeing both of them more frequently.

THE COMING WEEK:

TUESDAY - Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). Debbie will be teaching this week.

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

BRICKS: Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY - This Friday we will run to and over the Lake Seminole Bridge. We leave the Y parking lot at 0530 hours. Abs will follow.

SATURDAY - We are going to ride San Antonio this weekend. Plan on doing 2 loops and running 10 -20 minutes.

SUNDAY - This will be the last run from Bardmoor Place. We will start at 0600 hours and run 12 miles. There will be coffee following the run.

Weekly Update

Coach Lewis Bennett

You will not get a weekly email update this week . Barbara and I are finally finished with moving but we are still having issues with our home network so I do not have access the club email list. Hopefully we will be back on track in a couple of days. Meanwhile, the web site will have to be your source of info
We had a great ride on Saturday in San Antonio. Our last run from Bardmoor Place on Sunday was fun. We will miss them. Thanks for coming out.

We had a very informative club on Wednesday. Chris did an excellent job and provided some very good insight into bike riding skills. Jill went all out on setting up the location and providing catered sandwiches. We are very thankful to both of you!

The Mad Beach Tri was Sunday and we had several members racing. Let us know how you did.
In order to fit in some needed afternoon long runs for Louisville, we will be making a few changes to our weekly schedule. They will be posted on the activities pages starting in June.

Don’t forget to sign up for the “Tri for Haiti” at St Leo on June 19. Here is the link:
http://www.abooma.com/EventManager/GetEventDetail.do?timerId=68&eventId=4644

Here is what is coming up:
       Monday - 1730 hours - Madeira Beach - Open Water Swim
       Wednesday - 0530 hours - Osceola Middle School Track - Track Practice
       Thursday - 0530 hours - Gulf Boulevard MM20.5 - Bike repeats over the Sand key Bridge
       Thursday - 1800 hours - Walsingham Park - Bike, run repeats
       Friday - 0530 hours - Bardmoor Y parking lot - Coffee run and Abs
      Saturday - 0600 hours - Suncoast Trail, Lutz Lake Fern Road trailhead - Century ride
      Sunday - No events scheduled
      Monday - 0700 hours - Madeira Beach - One hour open water swim followed by breakfast. No evening swim

sunday morning run

Laurie Laurino

erin, myself, christine, lewis and chris will be meeting at mile marker 20.5 for a 6am run if anyone would like to join us on 5/30/2010.

Weekly Update

Coach Lewis Bennett

TRAINING: We had a good Century ride Saturday. There were about 12 of us who endured the heat. There was no run scheduled for Sunday but some of us ran the Sand Key bridge to Clearwater route anyway.

Not too many people have been showing up for the Thursday bricks. Let us know if there is something that you would rather see scheduled that day.

CLUB MEETING: Our next club meeting is Wednesday June 16th.This one will be held at Jeff’s office building on 58th Street in Clearwater. We are still working on a speaker.

JUNE ACTIVITIES: The mini camp is coming up in a couple of weeks. The week after is the sprint tri at St Leo. There are for or five of us signed up so far. We are also going to schedule a few Tuesday afternoon heat adaptation runs during the month. On the last Saturday, we will have our third century ride.

We have several birthdays in June
Christine Tekautz 6/17
Erin Westberg 6/11
Carole Torreano 6/3
Kristina Young 6/23
Krista Elyer 6/12
We hope all of you have a great birthday.

June is also the month that your annual $25 club dues are due. Please make the effort to pay before the end of the month. If you joined since April 1, you are already paid for the coming year.

TRILEWIS CLOTHING: If we want to get any TriLewis clothing before Louisville it will need to be ordered by June 15th. So far we have only have had two requests - we need a minimum of ten pieces. If we want to get a special outfit for the races, we will need to do that within the next week. Be thinking about it!

WEB PAGE: There are many of you who are not in to the ultra distance weekends that we have on the schedule for the next few months. If you want to schedule a shorter or alternative session., just go to the Events calendar and add your event as an Alternative ride. If you have a problem adding it, contact Lewis

THE COMING WEEK:

MEMORIAL DAY - Our swim at Madeira Beach starts at 0700 hours this week. We will swim for an hour. Some of us are going to breakfast at the Country Club restaurant in the Bardmoor Shopping center after the swim.

TUESDAY - Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). We will do some abs after the class

WEDNESDAY - Our weekly track session starts at 0530 hours. We meet at the Osceola Middle School track.

BRICKS: Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY - This Friday will be our tempo run. We leave the Y parking lot at 0530 hours. Abs will follow.

SATURDAY - We are going to ride San Antonio this weekend. Plan on doing 2 loops and running 10 -20 minutes.

SUNDAY - We are going to try something different this week for our distance run. We will leave from Panera’s on West Bay Drive at 0600 hours and run the three bridge loop in reverse (heading to Clearwater first). We will try coffee at Panera’s after the run. The loop is about 12.5 miles

MONDAY NEXT: This is the first Monday of the month and we will run the Sand Key Bridge

Weekly Update

Coach Lewis Bennett

TRAINING: The summer heat is really making training a challenge. Make sure you stay hydrated - even for the short sessions and expect to be slower and have less power. We will endure to complain about the cold again.

We did a heat adaptation run on Tuesday before the spin class this week. Ouch!

Glad to see the big turn out for our San Antonio ride on Saturday.

The Annual club dues are due! Please make your $25 check payable to the TriLewis Club before the end of the month. If you joined since April 1, you are already paid for the coming year.

CLUB MEETING: Brian Harrington will be the speaker at our next club meeting on Wednesday June 16th at Jeff’s office building (58th Street in Clearwater). Brian is the current president of USA Triathlon and is on the committee to bring the Rock and Roll Marathon to St Pete. This is a meeting that you do not want to miss! If you plan to come, please use the RVSP on the calendar event so we can get an idea of how may to expect.

TRILEWIS CLOTHING: So far we have a few requests, but we need a minimum of ten firm orders with payment by June 15th to have them here by Louisville. So bring your check to the meeting - if not before

WEB PAGE: There are many of you who are not in to the ultra distance weekends that we have on the schedule for the next few months. If you want to schedule a shorter or alternative session, just go to the Events calendar and add your event as an Alternative ride. You can also enter a New Article but that is not part of the calendar. If you have a problem, contact Lewis

THE COMING WEEK:

MONDAY AM - This is the first Monday and we will run the Sand Key Bridge at 0530 hours. Park at the Sailing Center across from the Fire Station.

MONDAY PM - Our swim at Madeira Beach starts at 1730 hours.

TUESDAY AM - Several of us have been getting in some extra bike bridge repeats over the Sand Key Bridge. We start at 0530 hours from the Sailing Center parking lot. Please have a front light and a tail light - it is the law. Helmets are always required.

TUESDAY PM - We will do a heat adaptation run at 1700 hours from the Bardmoor Y parking lot. It is an out and back run for 45 minutes. Coach Lewis teaches a spin class at the Y at 1800 hours. You can call 394 9622 to reserve a bike (Monday after 2030 hours). We will do some abs after the class.

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

THURSDAY AM - The bike repeats on the Sand Key Bridge start at 0530 hours. We park at Mile Marker 20.5 on Gulf Boulevard. Please have a front light and a tail light - it is the law. Helmets are always required.

THURSDAY PM BRICKS - Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY AM - This Friday we will run Fartleks starting from the Y parking lot at 0530 hours. Abs will follow.

FRIDAY PM - Off to camp!

SATURDAY AM - Ride in Clermont.

SATURDAY PM - Swim

SUNDAY AM - Run in Clermont.

Weekly Update

Coach Lewis Bennett

MINI CAMP: Our camp was great - nothing like 75 miles of hills on one of the hottest days of the summer! The afternoon swim was much cooler - just a few leg cramps after the first mile. The Sunday morning long run was actually quite pleasant without the heat for about 13 of the 16 miles. The course was very scenic - we even saw some deer on the first lap.

Everyone handled the hills, the distance and the heat very well and I think we are all a bit more confident of our Louisville preparations.

We did another heat adaptation run on Tuesday before the spin class and again, ouch!

Since the St Leo tri was canceled, we are riding local on Saturday from MM20.5 on Gulf Boulevard - followed by 4 mile run, then a 30 minute swim. We are starting at 0530 hours,

OUR CLUB MEETING IS THIS WEDNESDAY: Brian Harrington will be our speaker and we will be meeting at Jeff’s office building (58th Street in Clearwater). This will be a great meeting and we expect to have a good turnout. So please RVSP on the event calendar event so we can get an idea of who all is coming. The meeting starts at 1830 hours. Please be on time!

The meeting will be a great time to pay your annual dues!

TRILEWIS CLOTHING: We need a minimum of ten firm orders with payment by June 15th to get the gear here before Louisville. So bring your check to the meeting - if not before.

WEB PAGE: We have several members who have never created a log on. If you want to get the most from the club, use the site. If you have a problem logging on, contact Lewis.

THE COMING WEEK:

MONDAY PM - Our swim at Madeira Beach starts at 1730 hours.

TUESDAY AM - Repeats over the Sand Key Bridge are on tap. We start at 0530 hours from the Sailing Center parking lot. Please have a front light and a tail light - it is the law. Helmets are always required.

WEDNESDAY PM - Our cub meeting will start at 1830 hours.

THURSDAY AM - The regular bike repeats on the Sand Key Bridge start at 0530 hours. This time we park a little further south at mile Marker 20.5 on Gulf Boulevard. Please have a front light and a tail light - it is the law. Helmets are always required.

THURSDAY PM BRICKS - Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY AM - This Friday we will run repeats to and over the Lake Seminole bridge. We start from the Y parking lot at 0530 hours. Abs will follow.

SATURDAY AM - Very early ride twice around the three bridge loop followed by 4 mile run and a 30 minute Gulf swim. We will leave the parking lot at MM 20.5 at 0530 hours.

SUNDAY AM - A long run starting at the Bellaire Bluffs Panera’s on Westbay Drive. Since the plan is to run 16, we will start at 0530 hours

LAST MINUTE UPDATE - If you watched the Clearwater Ironman on NBC, you would have seen the TriLewis Colors in last minute of the show. Cool!

Club Mailing Address

Coach Lewis Bennett

Our mailing address is:

TRILEWIS MULTISPORTS CLUB - 1660 GULF BOULEVARD, SUITE 807 - CLEARWATER BEACH, FL 33767

Weekly Update

Coach Lewis Bennett

MINI CAMP: Our camp was great - nothing like 75 miles of hills on one of the hottest days of the summer! The afternoon swim was much cooler - just a few leg cramps after the first mile. The Sunday morning long run was actually quite pleasant without the heat for about 13 of the 16 miles. The course was very scenic - we even saw some deer on the first lap.

Everyone handled the hills, the distance and the heat very well and I think we are all a bit more confident of our Louisville preparations.

We did another heat adaptation run on Tuesday before the spin class and again, ouch!

Since the St Leo tri was canceled, we are riding local on Saturday from MM20.5 on Gulf Boulevard - followed by 4 mile run, then a 30 minute swim. We are starting at 0530 hours,

OUR CLUB MEETING IS THIS WEDNESDAY: Brian Harrington will be our speaker and we will be meeting at Jeff’s office building (58th Street in Clearwater). This will be a great meeting and we expect to have a good turnout. So please RVSP on the event calendar event so we can get an idea of who all is coming. The meeting starts at 1830 hours. Please be on time!

The meeting will be a great time to pay your annual dues! You can also mail the dues check to: TriLewis Multisports Club - 1660 Gulf Blvd. Ste 807 - Clearwater Beach, FL 33767

TRILEWIS CLOTHING: We need a minimum of ten firm orders with payment by June 15th to get the gear here before Louisville. So bring your check to the meeting - if not before.

WEB PAGE: We have several members who have never created a log on. If you want to get the most from the club, use the site. If you have a problem logging on, contact Lewis.

THE COMING WEEK:

MONDAY PM - Our swim at Madeira Beach starts at 1730 hours.

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

WEDNESDAY PM - Our cub meeting will start at 1830 hours.

THURSDAY PM BRICKS - Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY AM - This Friday we will run repeats to and over the Lake Seminole bridge. We start from the Y parking lot at 0530 hours. Abs will follow.

SATURDAY AM - Very early ride twice around the three bridge loop followed by 4 mile run and a 30 minute Gulf swim. We will leave the parking lot at MM 20.5 at 0530 hours.

SUNDAY AM - A long run starting at the Bellaire Bluffs Panera’s on Westbay Drive. Since the plan is to run 16, we will start at 0530 hours

LAST MINUTE UPDATE - If you watched the Clearwater Ironman on NBC, you would have seen the TriLewis Colors in last minute of the show. Cool!

Weekly Update

Coach Lewis Bennett

.THIS WEEK: The Saturday ride and run was a lot of fun. It was kind of nice to be done before the it got too hot. We swim across from the parking lot. It is a great venue and will be the location for our morning swim on July 5th.

METRIC TRI: We had so much fun in Clermont last week that we are considering going back - maybe for our July 17th metric practice tri. We are open to suggestions and thoughts on this.

CLUB MEETING: Many thanks to Jeff for hosting our June meeting! Brian Harrington’s talk was very informative. We learned there is a new Florida law about cycling which requires you to use the bike lane. Next month Joan will be our host and Greg Hollstrom will be our speaker. The meeting will be at Jeff’s office on 7/21.

TRILEWIS CLOTHING: If you want any item, you have until Monday’s swim to order.

WEB PAGE: We added a new album with some photos from the mini camp. We would like to see some more alternatives to our long sessions. If you are planning something and want company, feel free to add it to the Calendar.

NEW MEMBERS: Keith Nelson joined the club this week. Keith has been swimming and riding with us for a while and is going to Louisville. Leslie D’ Amore joined at our Wednesday meeting. Leslie is a beginner who has been running the track with us for the last few weeks and is looking forward to learning more about triathlons. Please welcome them both when you see them

CLUB DUES: We are near 50% on the renewals. If you plan to continue as an active member, please renew before 6/30. The mailing address is: TriLewis Club - 1660 Gulf Blvd, Ste 807 - Clearwater Beach, FL 33767 - or you can give the check to Coach Lewis.

THE COMING WEEK:

MONDAY PM - Our swim at Madeira Beach starts at 1730 hours.

TUESDAY AM - Repeats over the Sand Key Bridge are on tap. We start at 0530 hours from the Sailing Center parking lot and do as many as we can in an hour. Please have a front light and a tail light - it is the law. Helmets are always required.

THURSDAY AM - The regular bike repeats on the Sand Key Bridge start at 0530 hours. This time we park a little further south at mile Marker 20.5 on Gulf Boulevard and do four. Please have a front light and a tail light - it is the law. Helmets are always required.

THURSDAY PM BRICKS - Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY AM - This Friday is our monthly coffee run. We will run an easy 4 to 5 miles followed by our Abs session - then coffee.

SATURDAY AM - This will be our third Century. We will start at 0600 hours from the Lutz Lake Fern Trailhead on Suncoast Trail. We will ride to the end and back - then do another short out and back ride to make up the remaining miles. Plan to do a 2 mile transition run after the ride. Since this is an out and back ride, if you are not into the distance, you can turn back sooner.

SUNDAY AM - NO RUN TODAY ? but we will do our monthly bridge run on Monday (a week early since the following Monday is a holiday) and we will do our long run on Tuesday evening.

MONDAY AM NEXT - Run bridge repeats over the Sand Key Bridge. We start at 0530 hours from the Sailing Center on Gulf Boulevard.

TUESDAY PM NEXT - A 12 mile evening run starting at 1700 hours from Shelter 2 in Walsinghalm Park.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Another hot ride on Saturday but we got a reprieve on Sunday - a day off. However, a few of us still got up early to watch fellow TriLewis members race at the Morton Plant Mease Tri. Joan did a good job handling the young Land Sharks at their annual water stop location. Out the race course were Erin, Harold, Sandy G, Chris O, Jeff and Tina Young, Darry and probably a few others I did not see. We will let you know how they did.

METRIC TRI: We are going to have our metric practice tri in Clermont on July 17th. We will have the details later this week. If you think you can join us, please RSVP on the Events page.

CLUB MEETING: Joan is the host and Greg Hollstrom will be the speaker at our July meeting. The meeting will be on Wednesday 7/21 at Jeff’s office on 58th Street and will start at 1830 hours.

TRILEWIS CLOTHING: We ordered a few extra tri shirts and pants this time. If you need either, see Coach Lewis.

WEB PAGE: You are welcome to add your own TriLewis related training event to the calendar. If you have news that would be of interest to the club or a personal best that you want to share, you can add it to the News section.

NEW MEMBERS: Jessica Koelsch is our newest club member. She has been training for IM Louisville and is planning a trip to Louisville to train on July 25th. Please welcome her to the club and if you are interested in the training in Kentucky, get in touch with her.

CLUB DUES: This is the last week to stay current. The deadline is 6/30. The mailing address is: TriLewis Club - 1660 Gulf Blvd, Ste 807 - Clearwater Beach, FL 33767 - or you can give the check to Coach Lewis.

THE COMING WEEK:

MONDAY AM - Run the Sand Key bridge at 0530 hours. This is a week early since next Monday is a holiday

MONDAY PM - Our swim at Madeira Beach starts at 1730 hours.

TUESDAY PM - We are doing a 12 mile run starting at 1700 hours from the Shelter 2 in Walsingham Park. Bring plenty to drink! No spin class this week

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

THURSDAY PM BRICKS - Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY AM - This Friday we will be doing a 6 mile tempo run starting at 0530 hours followed by our Abs session.

SATURDAY AM - We are doing 3 loops in San Antonio. We will start at 0600 hours or as so as there is enough light. Plan to do a 2 mile transition run after the ride.

SUNDAY AM - Our long run will be from Panera’s on West Bay starting at 0530 hours. On the schedule is 16 miles

MONDAY AM NEXT - We are doing a morning Gulf swim in a new venue. We will meet at the Bay Park on Gulf Boulevard at MM 20.5 (same place where we park for the rides). We will start at 0700 hours and swim 2 miles parallel to the beach. After the swim, we will have coffee and English muffins at Barbara and Lewis’s - about a half a block south.

Weekly Update

Coach Lewis Bennett

THIS WEEK: It has been a rainy holiday weekend but we managed to get our 90 mile ride in San Antonio without any rain and most of our 16 mile run finished. The last mile of the run was a little wet but we were already inside Panera’s before the deluge. Hopefully, we will be equally lucky for Monday morning’s swim.

THE METRIC TRI: Our club’s metric ironman distance practice tri will be in Clermont on July 17th starting at 0700 hours from the National Training Center. The details are listed below. The cost for members is $20. Several of us are going up on Friday evening and staying at the Fairfield Inn, which is adjacent to the NTC and has a continental breakfast (352.394.6585). Our day pass to the NTC will allow us to be able to use it shower after the practice. There are other hotels on the NTC site - www.usantc.com. To sign up, go to the Event on our calendar and RSVP. The fee, which will pay for the use of the NTC, is due by 7/12.
METRIC PRACTICE SCHEDULE
0700 hours - Swim for 1 hour in the National Training Center Pool
0800 hours - Leave NTC parking lot, bike to Sugarloaf and beyond for a 65 mile out and back ride
We will have one support vehicle on the route. If any one has family members who would like to help, we could use another one.
1300 hours* - Return to NTC
1305 hours* - Run 15 miles from NTC - We will do a 5 mile out and back, 3 times - there will be some hills

* Estimated of course

CLUB MEETING: Joan is the host and Greg Hollstrom will be the speaker at our July meeting. The meeting will be on Wednesday 7/21 at Jeff’s office on 58th Street and will start at 1830 hours.

TOP GUN TRIATHLON: The Top Gun Sprint Tri is July 31 at Ft De Soto and the club has volunteered to provide a water stop for the run. In addition to the reward of giving back to the community, we will get some free entries to the Suncoast Tri in October to give away to some of the volunteers. So if you are not racing, please go to the Event on our calendar and RSVP as a volunteer. Our long ride scheduled for that day will be moved to Sunday.

CLUB DUES: Almost everyone has renewed - thanks! After this week, the non-current accounts will be deactivated. The annual dues are $25 and the mailing address is: TriLewis Club - 1660 Gulf Blvd, Ste 807 - Clearwater Beach, FL 33767 - or you can give the check to Coach Lewis.

THE COMING WEEK:

MONDAY AM - We are doing a morning Gulf swim in a new venue. We will meet at the Bay Park on Gulf Boulevard at MM 20.5 (same place where we park for the rides). We will start at 0700 hours and swim 2 miles parallel to the beach. After the swim, we will have coffee and English muffins at Barbara and Lewis’s - about a half a block south

THURSDAY PM BRICKS - Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times. This one may be sans coach.

FRIDAY AM - This Friday is our Fartlek run starting at 0530 hours from the Bardmoor Y parking lot and is followed by our Abs session.

SATURDAY AM - This is an early local ride. We will ride twice around the three bridge loop followed by 4 mile run. We will leave the Bay Park parking lot at MM 20.5 on Gulf Boulevard at 0530 hours.

SUNDAY AM - Our long run will be from Panera’s on West Bay starting at 0500 hours and will run 18 miles.

MONDAY PM Next - Our swim at Madeira Beach will start at 1730 hours.

Weekly Update

Coach Lewis Bennett

THIS WEEK: It has been good training week. The swim on Monday was a lot of fun. The water was very calm. Finishing on Saturday before noon was a treat and the weather, while hot, is at least giving us the chance to train. Let’s see how we feel about the weather after next weekend.

THE METRIC TRI: The club’s metric ironman distance practice tri is Saturday. We will start from the NTC in Clermont at 0700 hours. Here is the schedule:
0700 hours - We will swim for 1 hour in the National Training Center Pool.

0800 hours - We will leave the NTC parking lot together and ride together until we get to CR 455. From there, the ride will go to Sugarloaf, Buckhill and beyond. The ride out is about 32.5 miles. The return is a reverse of the same route for a total ride of 65 miles.

About 1300 hours- We will start the run from the NTC. You will need to lock up your bikes. The run will go left on Citrus Tower and left on Legends Way to Hancock then follow the trail all the way past Lake Minneola before returning the on the same path. The short bus will be at the US27 underpass.

We will have maps bike and run maps Friday evening at the hotel and Saturday morning at the NTC. There is a copy of each on the web page. Go to More and click on Training Documents

In order to provide the best support with our limited resources we have limited this practice to 20 people and to only those who are doing the entire practice. That does not mean you can’t get out of the water before an hour or turn back sooner on the bike or run but it does mean that we all need to start together at 7 and will need to start our ride together at 8 and to ride the first miles together until we get past SR 50 - so no one gets lost.

If you have family members who would like to help provide support, please contact Coach Lewis.

CLUB MEETING: Joan is the host and Greg Hollstrom will be the speaker at our July meeting. The meeting will be on Wednesday 7/21 at Jeff’s office on 58th Street and will start at 1830 hours.

TOP GUN TRIATHLON WATER STOP: We need volunteers for the TriLewis “Top Gun Sprint Tri” on July 31 at Ft De Soto. Our volunteers will be eligible to win some free entries to the Suncoast Tri in October. Please go to the Event on our calendar and RSVP as a volunteer. We need at least 10.

NEW MEMBER: We welcome Lisa Abraham-Charest as the newest TriLewis club member. Lisa, who lives in St Pete, will be training with us for the Louisville Ironman.

AUGUSTA 70.3: Taking a bus to Augusta last year for the 70.3 was a great way to do a race so Sandy Rogers and Brian Scott have put together a bus trip for this year’s race. The cost includes bike transport. If Augusta is on your schedule, contact Sandy at sandylrogers@hotmail.com. Their flyer is available on our web site http://www.trilewisclub.com/trainingdocuments/documents/AugustaBusFlyer_2010.pdf

CURRENT SCHEDULE

MONDAY PM - Our swim at Madeira Beach will start at 1730 hours.

THURSDAY PM BRICKS - Our bike run repeats start at 1800 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times. This one may be sans coach.

FRIDAY AM - This Friday is an other Tempo Run starting at 0530 hours from the Bardmoor Y parking lot and is followed by our Abs session. For those of you doing the metric, you may want to cut back to 4 or 5 miles at an easier pace.

SATURDAY AM - Metric Practice in Clermont - 0700 hours.

SUNDAY AM - Rest day!!!

MONDAY PM Next - Our swim at Madeira Beach will start at 1730 hours.

Weekly Update

Coach Lewis Bennett

METRIC TRI: We made it! This had to be the hardest workout most of us had ever attempted. If the hills were not punishing enough, there was not a cloud in the sky all day. But even with Sandy and Paul’s wreck, Chuck’s flat, and Robin’s persistently dropping chain, we made it through the ride. The over whelming on the run heat put most of us in shambles but Jeff, Robin and Chris showed no signs of weakening – impressive! Great effort from everyone!

OTHER NEWS: Jeannie wrecked hard in Chattanooga last week while preparing for the race. She has a separated shoulder but will be ok. We wish her a speedy recovery.

CLUB MEETING: Our meeting is this Wednesday. Joan will be our host and Greg Hollstrom will be our speaker. The meeting will be at Jeff’s office and starts at 1830 hours. We hope to have a good turnout. The address is 14100 58th St N, Clearwater,

USAT ELECTIONS: The annual on line elections for USAT begins August 1 and Brian Harrington is up for reelection. I personally support him and I hope you will do the same. Even though we may support him, it does not count unless you go on line and vote.

TOP GUN WATER STOP: Please volunteer to help with the TriLewis water stop for this sprint race on July 31. We will be getting some free entries to the October Suncoast tri for our efforts

THURSDAY BRICK TIME CHANGE: We are moving the start time for the Thursday evening Bricks to 1730 hours.

THE COMING WEEK:

MONDAY PM - Our swim at Madeira Beach starts at 1730 hours.

TUESDAY PM - We are doing a longer run (12) at Walsingham Park starting at 1700 hours from Shelter 2

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

THURSDAY PM BRICKS - Our bike run repeats start at 1730 hours (new time)from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY AM – We will run to and do repeats over the Lake Seminole bridge this week.- followed by our Abs session - then coffee.

SATURDAY AM – We are going to San Antonio this week for at least 2 loops – maybe 3? We will start at 0630 hours.

SUNDAY AM – We are running distance (20) from Panera’s on West Bay. Since this is an extra-long run, we will start at 0500 hours.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Maybe the cloud cover for the first 60 miles helped, but we all got through the long ride in San Antonio on Saturday with no issues. Only two more long rides to go and I don’t think anyone will be real disappointed when they end. Overall, we had another good training week although we did get a bit wet running Tuesday evening.

Greg’s talk at the club meeting on Wednesday was very informative. Thanks to all who came out and thanks to Joan and Jeff for hosting.

Robin is some where in Mexico celebrating her birthday this weekend -and probably not feeling guilty for missing the long run.

Congratulations to Jessica Mundie and Mark Parrish who got married on Friday!

Join us in welcoming Katie Fox as our newest club member. Katie has been training for Louisville with us. This will be her first IM.

The Top Gun Tri is this coming Saturday and if you are not racing, we hope you will come out and help us with our TriLewis water stop. We will meet at 0545 hours at the Fort De Soto North Beach. If you are planning on volunteering, please send Coach Lewis an email with your shirt size.

Since we are busy on Saturday, our weekend long ride will be Sunday. This one will be on the Suncoast trail starting from Crews Lake Park.

Where do you want to ride on August 7? For our last long ride, we will either go to San Antonio or back to Clermont. Email us your choice.

We are changing the time and location for the Thursday morning bridge repeats. Starting this week we will leave from Panera’s on West Bay at 0515 hours. Of course you can still catch the group from MM 20.5 when we go by which will be close to 0530.

AUGUSTA 70.3: Taking a bus to Augusta last year for the 70.3 was a great way to do a race so Sandy Rogers and Brian Scott have put together a bus trip for this year’s race. The cost includes bike transport. If Augusta is on your schedule, contact Sandy at sandylrogers@hotmail.com. Their flyer is available on our web site - Bus Trip

THE COMING WEEK:

MONDAY PM - Our swim at Madeira Beach will start at 1730 hours.

THURSDAY AM - The regular bike repeats on the Sand Key Bridge will start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.

THURSDAY PM BRICKS - Our bike run repeats start at 1730 hours from Shelter 2 in Walsingham Park. We bike 3 miles, and run ½ mile - 4 times.

FRIDAY AM - This Friday is our coffee run. We will start at 0530 hours from the Bardmoor Y parking lot and run about 4 easy miles. The Abs session will follow.

SATURDAY AM - Top Gun Tri Water Stop. Please be at the North Beach by 0545 hours. We are planning on running after the race so bring your gear and plenty to drink. Eight to ten miles is good distance and maybe some of it can be on the shady trails.

SUNDAY AM - Our long ride will leave from Crews Lake Park at 0630 hours. We will ride to the north end of the Suncoast Trail and back - twice. Crews Lake is about 15 miles north of Lutz Lake Fern. Exit on SR 52, go right then left on Shady Hills Road, then right on Lenway Drive, then right into the park. Stay on Crews Lake Drive and look for the parking lot near the tower.

MONDAY PM Next - Our swim at Madeira Beach will start at 1730 hours.

Weekly Update

Coach Lewis Bennett

Wow - it is August already, which means:

Sunday's ride is done - yea!

Our Sand Key Bridge run is tomorrow (Monday) morning.

It is really hot out there!

It seems a like only a couple of weeks since we were complaining about the cold.

We are doing our last century this coming Saturday.

Louisville is down to a daily count down- 27 and a wake up.

The USAT elections are this month. Our local representative, Bran Harrington needs your support. You need to go on line and vote!

Thanks to all of you who helped with the Top Gun Tri water stop. As a result, we got 5 entries to the Suncoast Tri in October. We will give them away at the August club meeting, which is going to be at Chuck Wasson’s house on Saturday August 14th at 1830 hours. This one will be a picnic with some Chef Wasson specialties. We would really appreciate your using the Events Page RSVP to let us know if you are attending. There is no speaker but we will spend some time discussing and practicing “Dealing with Flats”.

We also had several club members racing. Congrats to Harold Singer 1:31:26(6), Mark Parish 1:25:20 (1), Carl Alison 1:05:25 (11), Tracy Radford 1:15:19 (16), Chris Oeppinger 1:06:33 (12), Greg Hollstrom 1:07:58 (18), Andrea Stallard 1:16:19 (12) and Dan Fluet 1:17:11 (54).

We are having a special meeting for Louisville this Thursday evening at the Bardmoor Panera’s starting at 1800 hours. Diner is a buy your own from the menu so you might want to get there a few minutes early to order. Topics of discussion will be any thing to do with the race - bike transport, airlines, car rentals, special need bags, wet suits, nutrition - anything you need to resolve before the race. If you are going as an Iron Sherpa or are just interested in learning more about the IM experience, you are welcome to join us.

Our August 7th ride will be in San Antonio. It will start at 0630 hours from the ball filed parking lot and we will alter the route some to get in the extra miles. So count on Trilby being included.

Things to do this week:

MONDAY AM - Run a few repeats over the Sand Key bridge starting at 0530 hours. Park at the Sailing Center

MONDAY PM - Our swim at Madeira Beach will start at 1730 hours.

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

THURSDAY PM - We will leave the bricks on the schedule this week but many of us will be at the Louisville meeting. The bike run repeats start at 1730 hours from Shelter 2 in Walsingham Park. The course is a 3 mile ride followed by a ½ mile run - 4 times.

THURSDAY PM - We are having a Louisville IM planning meeting at the Bardmoor Panera’s. We will discuss race day strategies, travel and bike logistics and any other race concerns. The meeting will start at 1800 hours and we are eating a la carte so please arrive a few minutes early to order.

FRIDAY AM - This Friday is a 6 mile tempo run. We will start at 0530 hours from the Bardmoor Y parking lot. The Abs session will follow.

SATURDAY AM - Our ride will be a century plus ride in San Antonio. We will leave from the ball field parking lot at 0630 hours. We will probably ride a 60 mile loop followed by a 40 mile loop. We will bring some maps. Plan on a short transition run after the ride

SUNDAY AM - This is one of the last pre LIM long runs. Plan on running at least 18 to 20 and starting early - 0500 hours from Panera’s on West Bay.

MONDAY PM Next - Our swim at Madeira Beach will start at 1730 hours.

Weekly Update

Coach Lewis Bennett

THIS WEEK: We had our Louisville meeting on Thursday. It seems like everyone is prepared and ready to go. We have all trained hard and are looking forward to a couple of weeks of reduced training then the race. If you are using the Tri Sport Express to ship your bike, the pickup will be from the Bardmoor Y on Tuesday 8/24 between 6 and 8 pm. More details are on the web page news

We had a good ride Saturday. It was great to have such a good turnout including several who only wanted to do 60. It did rain on some of us. Running Sunday was hard after the long ride but we got through 20 miles. There is still a long run scheduled for Tuesday evening, but if you ran long on Sunday, a Tuesday long run is not for you – maybe 6 to 8..

We will give away some slots to the Suncoast Tri at our club meeting this coming Saturday. The August club meeting is going to be at Chuck Wasson’s house on Saturday and will start at 1830 hours. We will spend a little time “changing flats” but this meeting is primarily a picnic with some Chef Wasson specialties. Please use the Events page to RSVP or email Coach Lewis if you are coming. It will be BYOB for wine and beer.

We have a new member to welcome - Robert Ruth. Rob, who has been swimming with us on Mondays for a few weeks, has done a few sprints and is planning on moving up to the Olympic distance very soon.

Our schedule for the coming weekend has been altered a bit. We will still be riding 60 in San Antonio on Saturday but on Sunday we are going to do an early morning open water swim from the Bay Park at MM 20.5 on Gulf Boulevard in Clearwater Beach. We will have coffee and refreshments at Coach Lewis after the swim. The park in the same place we meet for bike rides.

The Schedule:

MONDAY PM - Our swim at Madeira Beach will start at 1730 hours.

TUESDAY PM - We will do a heat adaptation run at 1700 hours in Walsingham Park, Shelter 2.

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

THURSDAY PM - The bike run repeats start at 1730 hours from Shelter 2 in Walsingham Park. The course is a 3 mile ride followed by a ½ mile run - 4 times.

FRIDAY AM - This Friday is or Fartlek run. We will start at 0530 hours from the Bardmoor Y parking lot. The Abs session will follow.

SATURDAY AM - Our ride will be a 60 mile ride in San Antonio. We will leave from the ball field parking lot at 0630 hours.. Plan on a 4 mile transition run after the ride.

SUNDAY AM – We are doing an open water swim at 0700 hours from MM 20.5 on Gulf Boulevard. After the 2 miles swim, we will walk over to Coach Lewis and have coffee and refreshments..

MONDAY PM Next - Our swim at Madeira Beach will start at 1730 hours.

Weekly Update

Coach Lewis Bennett

THIS WEEK: We had a terrific meeting and party Saturday. We really appreciate Chuck and Wendy making their home available to us and for preparing such a great array of delicious food. Thanks also to Laurie, Joan, Rebecca and Leslie who contributed to the menu and to Chris O for his informative session on tire changing. And we want to thank Jeanne and Dan who put together and distributed goodie bags full of race essentials for the long course athletes. Thanks to all you for going the extra distance!

Saturday was our last pre Louisville hill ride. Tapering has officially started. The race web site has posted the bib numbers - it is getting close.

Tracey is in Tacoma Washington racing today. We will let you know how she did.

We are pleased to welcome David Gdovin as our newest TriLewis member. David, who has trained with us several times over the last year, plans to go to Augusta in 2011. We are looking forward to training with him more.

This coming weekend we are riding local on Saturday. We will meet at MM 20.5 on Gulf Boulevard and ride the 3 bridge loop twice – then run 4 miles. On Sunday we are going to do another early morning open water swim from the same place - Bay Park at MM 20.5 on Gulf Boulevard in Clearwater Beach. We will have coffee and refreshments at Coach Lewis’ after the swim.

The Louisville bike pick up will be Tuesday 8/24 at the Y parking lot from 1800 hours to 2000 hours. You can include a bike bag and race wheel.

Coach Lewis has the Louisville shirts and the last club order in the short bus.

The Schedule:

MONDAY PM - Our swim at Madeira Beach will start at 1730 hours.

TUESDAY PM - We will do a short heat adaptation run at 1700 hours before the spin class from the Bardmoor Y

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

THURSDAY PM - The bike run repeats start at 1730 hours from Shelter 2 in Walsingham Park. The course is a 3 mile ride followed by a ½ mile run - 4 times.

FRIDAY AM - This Friday we will run to the Lake Seminole bridge. We will start at 0530 hours from the Bardmoor Y parking lot. The Abs session will follow.

SATURDAY AM - Our ride will be a 25 mile ride starting from Bay Park on Gulf Boulevard followed by a 4 mile run. We will leave parking lot at 0530 hours. Helmet and lights required.

SUNDAY AM – We are doing a shorter open water swim at 0700 hours from MM 20.5 on Gulf Boulevard. We will swim until 0800 hours then walk over to Coach Lewis’ home for coffee and refreshments..

MONDAY PM Next - Our swim at Madeira Beach will start at 1730 hours.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Louisville is only days away and we have actually been tapering – at least on the weekend. Our Saturday ride around the three bridges was very pleasant and without any rain.

A lot of our attention has been around Louisville for the last several months. When you are training for an Ironman, it is hard not to be singularly focused. And the schedule for the next couple of weeks will continue to be adapted. So we just wanted to say thanks to all of you for your understanding, your support and your encouragement. We should be back to normal after Labor Day.

The Louisville bike pick up is this Tuesday 8/24 at the Y parking lot from 1800 hours to 2000 hours. You can include a bike bag and race wheel up to 25 pounds.

Our plane leaves Tampa this Thursday at 1335 hours and we return on the following Tuesday at 1430 hours.

There are a couple of Louisville shirts and a few TriLewis items still available from the back of the short bus.

The Schedule:

MONDAY PM - Our swim at Madeira Beach will start at 1730 hours.

TUESDAY AM – An altered ride - We will start at 0530 hours from the Panera’s on West Bay and ride once around the 3 bridge loop. Please have a front light and a tail light - it is the law. Helmets are always required.

TUESDAY PM – Coach Lewis will teach the spin class at 1800 hours. The bike pick up will be in the Y parking lot.

WEDNESDAY AM - The weekly track session starts at 0530 hours as normal at the Osceola Middle School track.

THURSDAY AM – We will leave the regular ride on the schedule but it will be sans most of the LIM team. The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.

FRIDAY AM - This is Coffee run Friday. The run starts at 0530 hours from the Bardmoor Y parking lot. The run is sans the LIM team

SATURDAY AM – No TriLewis activities planned

SUNDAY AM – You can follow the race on Ironman live. The bid numbers are on the News page.

MONDAY PM Next – The swim at Madeira Beach starts at 1730 hours. It too will be sans the LIM team.

good luck!

Laurie Laurino

best of luck to all of the Trilewis members racing in Louisville this Sunday! Love to all-will be watching online and cheering you all on.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Louisville has been a great journey. All of the athletes put in a lot of effort and have made a lot of sacrifices to get here - from the coldest winter days in January to the hottest days in August. We are very proud of these athletes and very appreciative of their families and friends who have also sacrificed a lot to support them. We will post the times when we return.

The team will be returning on Tuesday (8/31) at 1430 hours. The bike return will be later on at the Y parking lot from 1800 hours to 2000 hours.

There are a few TriLewis items still available from the back of the short bus. We will be placing another order soon.

Next weekend is a holiday so our schedule has been altered. Be sure to check the schedule before you go out.

The Schedule:

MONDAY PM - Our swim at Madeira Beach will start at 1730 hours. – sans LIM

TUESDAY AM – No AM ride

TUESDAY PM –. The bike return will be in the Y parking lot at 1800 hours.

WEDNESDAY AM - The weekly track session starts at 0530 hours as normal at the Osceola Middle School track.

THURSDAY AM – The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.

THURSDAY PM - No bricks tonight

FRIDAY AM - This is tempo run Friday. The run starts at 0530 hours from the Bardmoor Y parking lot.

SATURDAY AM – We are doing a local ride starting from MM 20.5 on Gulf Boulevard at 0530 hours and riding two 3 bridge loops followed by a 4 mile run

SUNDAY AM - Run distance (12 miles) from the Panera’s on West Bay starting at 0530 hours.

MONDAY AM Next – A 0700 hours swim from Gulf Boulevard, MM 20.5 for a mile then have coffee at Coach’s home.

PS There will not be an email this week

Weekly Update

Coach Lewis Bennett

THIS WEEK: This week has gone by quickly with just a few significant moments. The greeting party at the airport on Tuesday was very special. We really appreciate the welcome home signs and gift and we send a special thanks to Chris O for getting the thoughtful Ironman mugs and cups.

While Louisville has been the center of our attention over the last several weeks, the Club’s calendar over the next three months is quite full. We have several members racing at Sand Key on the 19th, Erin is heading to the Cancun 70.3 that same weekend, and there are several members racing in the Augusta 70.3 on the 26th. In October, several are racing the Suncoast Tri, the Longleaf Tri and Kona. In November we are volunteering for the Clearwater 70.3 and several are racing the Miami Man 70.3. In addition, there is the Women’s Half Marathon, the Halloween Half Marathon and a few runs at Disney. Maybe we will back off in December.

Our September club meeting is coming up next Sunday (9/12) at 1730 hours. This one is going to be held in the clubhouse at Dan’s Island on Gulf Boulevard and we will be serving pizza for dinner. We will be discussing plans and directions for the next club year. So if want to have a voice in our future, you need to come. Dan’s Island is about .25 mile south of Bay Park which is the start for many of our rides. Since Dan’s Island is gated, you will need to RSVP by Thursday in order for us to be able to get you parking access. Please email CoachLewis@TriLewis.com your RSVP. Additional parking will available at the Bay Park which is about ¼ mile north.

We have signed up as a Club to volunteer for the Ironman 70.3 Championships in Clearwater on November 13th. Our assigned task will be T1 bag Handlers again. Last year, it was a blast and the team did a great job. To volunteer, just follow this link:
http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699
Then select TriLewis club from the list and use this case sensitive password: Trilewi5
After you sign up, please go to the event on our website and RSVP so we can track it.

Several people have expressed the desire do the Florida Ironman Panama City next November (2011) and are going to volunteer for this year’s race (11/6/2010) so they will be guaranteed an entry. If you are interested in volunteering, please go to the event on our web site and RSVP. It will be a fun road trip even if you do not want to race.

Last chance to pick up some TriLewis gear! We have a few items available from the back of the short bus. We will be placing another order soon.

Leslie Gerlach, Jessica Koelsch and Coach Lewis qualified for the Ironman World Championships in Kona on Oct 9th at the Louisville Ironman. Other club members who braved the heat were Robin Moen, George McCreary, Lisa Charvest, Tye Gruss, Chuck Wasson, Dan Fluet, Jeff Chapman, Keith Nelson, Andrea Stallard, Joan Kuykendal, Miranda Lessie and Katie Fox. Congratulations to all of you! It was quite a journey.

The Schedule:

MONDAY AM - Our holiday swim will be in the A.M. at 0700 hours from Bay Park at MM20.5 on Gulf Boulevard. Coach Lewis and Barbara will have coffee available after the swim.

TUESDAY AM – Bridge repeats starting at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Do as many as you can in an hour. Lights and helmets are required.

TUESDAY PM –. Coach Lewis will be teaching the spin class at the Y at 1800 hours.

WEDNESDAY AM - The weekly track session starts at 0530 hours as normal at the Osceola Middle School track.

THURSDAY PM – Bricks at Walsingham Park, Shelter 2 starting at 1730 hours. These are 3 mile ride followed by a ½ mile run repeats. This will be sans Coach.

FRIDAY AM - This is our Fartlek run Friday. The run starts at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run

SATURDAY AM – We will ride 60 miles in San Antonio. It will be a single loop with very little water along the route so be prepared. Plan to start riding at 0645 or first light – which ever come first. Our rides are single file with full stops at Stop signs and lights. Helmets are absolutely required with no exceptions.

SUNDAY AM - Run distance (12 miles) from the Panera’s on West Bay starting at 0530 hours.

MONDAY PM Next – A Madeira Beach one mile open water swim starting at 1730 hours. We meet in the Archibald Park metered parking lot.

Weekly Update

Coach Lewis Bennett

THIS WEEK: Our club meeting is tonight. We will post the outcome later this week.
The Sand key tri is this coming weekend and Augusta is in 2 weeks. Good luck to all of you racing.
Sign up as a Club to volunteer for the Ironman 70.3 Championships in Clearwater on November 13th. Our assigned task will be T1 bag Handlers again. Last year, it was a blast and the team did a great job. To volunteer, just follow this link: http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699. Then select TriLewis club from the list and use this case sensitive password: Trilewi5. After you sign up, please go to the event on our website and RSVP so we can track it.
Sign up to volunteer for the Florida Ironman Panama City on November 6, 2010. Especially if you want to get a guaranteed spot in next year’s race, Go to the Ironman .com site to volunteer then go to the event on our web site and RSVP. It will be a fun road trip even if you do not want to race.
Sign up to volunteer for the TriLewis Club water stop at the Suncoast Tri on October 17th. Just go to the Event on the TriLewisClub.com site and RSVP. We will get you shirt sizes later.
Happy birthday this month to Jill McCrosky (9/14), Paul Kimmel (/14), Scott Corkran (919), Katie Fox (9/25), Scott Galley (9/30) and Joette Bergeson (9/30).
Please join us in welcoming our newest club member Richard Eggers. Rick is just getting back into doing Tris and plans on doing a half ironman in March.
The Schedule:
MONDAY PM – Swim one mile in the open water at Madeira Beach. We meet in the Archibald Park metered parking lot at 1730 hours.
TUESDAY AM – Bridge repeats starting at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Do as many as you can in an hour. Lights and helmets are required.
TUESDAY PM –.Coach Lewis will be teaching the spin class at the Y at 1800 hours.
WEDNESDAY AM - The weekly track session starts at 0530 hours as normal at the Osceola Middle School track. We have a new workout planned for this week – not plyos.
THURSDAY AM – The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
THURSDAY PM – Bricks at Walsingham Park, Shelter 2 starting at 1730 hours. These are 3 mile ride followed by a ½ mile run repeats. This will be sans Coach.
FRIDAY AM - This is our Bridge run. The run starts at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

MONDAY PM Next – A swim at Madeira Beach - one mile in the open water starting at 1730 hours. We meet in the Archibald Park metered parking lot.

Weekly Update

Coach Lewis Bennett

THIS WEEK: We had a really good club meeting last Sunday. One of the topics discussed was selecting the A races for the club to focus on next year. We narrowed the choices to the list below and will finalize it at our upcoming steering committee meeting.

We need 20 volunteers for the Ironman 70.3 World championship bag handling and 10 for the Suncoast Tri water stop and based on the current RSVP’s we only have a few for each.

To sign up for the 70.3 World championship race, just follow this link: http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699. Then select TriLewis club from the list and use this case sensitive password: Trilewi5. After you sign up, please go to the event on our website and RSVP so we can track it.

To volunteer for the Suncoast, just go to the event on the TriLewisClub.com site and RSVP. We will get you shirt sizes later. Mark

October 16th on your calendar for an evening of fun! Darry Jackson is hosting next month’s meeting at his house on Lake Seminole and is bringing several paddle boards from the store so we can try out the new sport.

The Bardmoor Y is sponsoring a small tri this coming weekend at the Bardmoor pool. You can register at the Y. This will be a great opportunity to hone your transition skills and for new triathletes to gain some real race experience in a small venue.

Good luck to all of you going to Augusta for the Ironman 70.3!

Race Update: Congratulations to Erin Westberg for finishing the Cancun IM 70.3 Sunday in 6:39 and to our Sand Key Tri finishers Greg Hollstrom (1:49), Chris Culbertson (1:34) and Mark Parish (1:38)

The Schedule:
MONDAY PM – Swim one mile in the open water at Madeira Beach. We meet in the Archibald Park metered parking lot at 1730 hours.
TUESDAY AM – Bridge repeats starting at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Do as many as you can in an hour. Lights and helmets are required.
TUESDAY PM – Coach Lewis will be teaching the spin class at the Y at 1800 hours.
WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.
THURSDAY AM – The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
THURSDAY PM – The bricks at Walsingham Park, Shelter 2 start at 1730 hours. A few of us are going to do a heat adaptation run during that time slot so you are welcome to come and just run.
FRIDAY AM – It is coffee run Friday! The run starts at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

SATURDAY AM – We will ride 60 miles on the Suncoast trail starting at Crews Lake Park which is about 3 miles north of the SR 52 Exit. The ride will be to the end of the trail and back. Plan to start riding at 0645 or first light – which ever comes first. Our rides are single file with full stops at Stop signs and lights. Helmets are absolutely required with no exceptions.

Weekly Update

Coach Lewis Bennett

THIS WEEK:
We have picked our “A” races for next year. 1. Ironman 70.3 Vineman in Sonama Valley CA on July 17th. 2. St Anthony’s Tri on May 1st, 3. Ironman Florida 104.6 in Panama City on November 7th. The club training schedule will mostly focus on them but we also plan to add in some more beginner training throughout the season. The Gulf Coast Half on May 7th will be a sub for St Anthony’s for many so the training will accommodate both. Also the Tampa International Race on June 12th will be on many of our list.
September 30th is the last day to sign up as a club volunteer for the Clearwater Ironman 70.3 Championship. To sign up for the 70.3 World championship race, just follow this link: http://www.doitsports.com/volunteer/join-protected-group.tcl?event_id=180699
We are also going to do a water stop for the Suncoast Tri on Oct 23rd. If you want to help, just go to the event on the TriLewisClub.com site and RSVP. We will get you shirt sizes later.
Our October club meeting is going to be a Paddle Board Demo on October 16th sponsored by Bill Jackson Shop for Adventure. Darry Jackson is bringing several paddle boards from the store so we can try out the new sport. The location is going to be the War Veteran’s Memorial Park (the point on Bay Pines) instead of Darry’s house. There is a little more room there and a sandy bottom. The meeting will start at 1700 hours. We will probably go to dinner afterwards.
On October 30th David and Z have invited us to their neighborhood again for our 2nd Annual Halloween Rave Run. The run distance will be about 30 minutes then we will head back to their house for snacks. The decorations in the neighborhood are the best in the area.
Race Update: Greg Hollstrom finished the Sand Key tri in 1:19 last week not 1:49 as was published – sorry for the confusion. Here are a few of the times from Augusta that was held Sunday morning: Tracy Radford - 6:02, Chris Oppinger – 5:12, Terry Repp – 6:13, Krista Eller – 5:38, Sandy Rogers – 5:32. Congratulations to all you who raced.
Leslie and Lewis are going to be interviewed on Wednesday’s Your Turn TV show by Russell Rhodes (Channel 13). The show will broadcast live between 1230 and 1300 hours and will take place at the Bardmoor Y in the spin claas room. We have about 4 bikes left for a spin class that we are going to do during the hour. If you want to join us, contact Coach Lewis. We will start the class at noon.
The Schedule:
MONDAY PM – Swim one mile in the open water at Madeira Beach. We meet in the Archibald Park metered parking lot at 1730 hours.
TUESDAY AM – Bridge repeats starting at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Do as many as you can in an hour. Lights and helmets are required.
TUESDAY PM – Coach Lewis will be teaching the spin class at the Y at 1800 hours.
WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.
THURSDAY AM – The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
THURSDAY PM – The bricks at Walsingham Park, Shelter 2 start at 1730 hours. A few of us are going to do a heat adaptation run during that time slot so you are welcome to come and just run.
FRIDAY AM – This is a tempo run which will start at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

SATURDAY AM – This is our local ride. We will ride from MM 20.5 on Gulf Boulevard starting at 0530 hours and will do tow loops around the bridges – followed by a 4 mile run. Our rides are single file with full stops at Stop signs and lights. Helmets are absolutely required with no exceptions.
SUNDAY AM - Run distance (12 miles) from the Panera’s on West Bay starting at 0530 hours. Coach Lewis is going to do an open water swim from MM20.5 on Gulf Boulevard at 0730 hours. We will swim a mile and then have coffee at his house.

MONDAY PM Next – A swim at Madeira Beach - one mile in the open water starting at 1730 hours. We meet in the Archibald Park metered parking lot. This will be sans Coach

Weekly Update

Coach Lewis Bennett

THIS WEEK:
Thanks to everyone who came the Y on Wednesday to support our interview. It was really great to have such a good turnout.
Don’t forget that we will be sponsoring a water stop for the Suncoast Tri on Oct 23rd. Please go to the event on the TriLewisClub.com site to RSVP – and then send Coach Lewis your shirt size.

Our October club meeting is going to be a Paddle Board Demo on October 16th sponsored by Bill Jackson Shop for Adventure. Darry Jackson is bringing several paddle boards from the store so we can try out the new sport. The location is going to be the War Veteran’s Memorial Park (the point on Bay Pines) and will start at 1700 hours. We have decided to make it a hot dog cookout so if you want to bring a dessert, please do. You can bring the kids too. Please RSVP on the event on the TriLewisClub.com site.

On October 30th David and Z have invited us to their neighborhood again for our 2nd Annual Halloween Rave Run. The run distance will be about 30 minutes then we will head back to their house for snacks. The decorations in the neighborhood are the best in the area.

Terry Repp and Sandy Rogers both qualified for the Ironman 70.3 National Championships at Augusta. We left Manuel Solis off the list of Augusta finishers last week. He finished his first 70.3 in 6:45. Great job by all of you!

Chris Oeppinger is leaving us for at least three months to work in Kansas. Good luck – we will miss you.

The Ironman World Championship is Saturday Oct 9. The bib numbers for the TriLewis members are: Lewis Bennett - 241; Leslie Gerlach - 324; Dan Chechele - 478; Jessica Koelsch - 1158. IronmanLive.com provides tracking by bib number and will show the last check point crossed. Lewis will also be wearing a GPS tracking device. So you will be able to go to this site - www.myathletegps.com - and follow his exact location at any time. The race starts at 0700 hours Hawaii Time which is 1300 hours EDT.

Joyce is trying to put together our Album for the Louisville Ironman but she is not getting the pictures. Please screen for your best ones and email them to her at joyceful@tampabay.rr.com.

There are several club members celebrating birthdays in October. Happy Birthday to Dick Le Beau (10/1), Lynn Maloney (10/2), David Blackwood (10/8), Mark Parish (1/20) and Dan Fluet (10/26).

Did you know that there is a printable October calendar on the web site? Just click the Club Fun Calendar link that is on the Weekly Update page.

The Schedule:
MONDAY PM – Swim one mile in the open water at Madeira Beach. We meet in the Archibald Park metered parking lot at 1730 hours.
TUESDAY AM – Bridge repeats starting at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Do as many as you can in an hour. Lights and helmets are required.
WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.
THURSDAY AM – The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY AM – This is a fartlek run day. We will start at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

SATURDAY AM – The ride will be two loops in San Antonio. The starting time is 0700 hours. Our rides are single file with full stops at Stop signs and lights. Helmets are absolutely required with no exceptions.
SUNDAY AM - Run distance (12 miles) from the Panera’s on West Bay starting at 0530 hours
MONDAY PM Next – A swim at Madeira Beach - one mile in the open water starting at 1730 hours. We meet in the Archibald Park metered parking lot.

Weekly Update

Coach Lewis Bennett

THIS WEEK:

Leaving Kona in a couple of hours - it has been a great trip. Thanks to everyone for supporting all of us.

Don’t forget that we will be sponsoring a water stop for the Suncoast Tri on Oct 23rd. Please go to the event on the TriLewisClub.com site to RSVP – and then send Coach Lewis your shirt size.

Our October club meeting is this Saturday -October 16th It is a Paddle Board Party sponsored by Bill Jackson Shop for Adventure. Darry Jackson is bringing several paddle boards from the store so we can try out the new sport. The location is going to be the War Veteran’s Memorial Park (the point on Bay Pines) and will start at 1700 hours. We have decided to make it a hot dog cookout so if you want to bring a dessert, please do. You can bring the kids too. Please RSVP on the event on the TriLewisClub.com site.

There is a printable October calendar on the web site. Just click the Club Fun Calendar link that is on the Weekly Update page.

The Schedule:

MONDAY PM – Swim one mile in the open water at Madeira Beach. We meet in the Archibald Park metered parking lot at 1730 hours.

TUESDAY AM – Bridge repeats starting at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Do as many as you can in an hour. Lights and helmets are required.

WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.

FRIDAY AM – This is a Lake Seminole bridge run day. We will start at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

SUNDAY AM - Run distance (12 miles) from the Panera’s on West Bay starting at 0530 hours

MONDAY PM Next – One of the few remaining swims at Madeira Beach - one mile in the open water starting at 1730 hours. We meet in the Archibald Park metered parking lot.

Weekly Update

Coach Lewis Bennett

What a beautiful weekend for training! After months of suffering through the heat and humidity, riding and running this weekend was just great.

Our Paddle Board Demo was a blast. We had a great turnout and some of us even learned a new skill. Many thanks to Darry and to Bill Jackson’s for sponsoring it.

The club has volunteered to sponsor a water stop at Saturday’s Sun Coast Tri and we need you’re support. If you have not already given your name and shirt size to Coach Lewis, please do so now. The volunteers will need to be at Ft De Soto by 0600 hours. We will meet by the Short bus in the North Beach parking area.

On October 30th David and Z have invited us to their neighborhood again for our 2nd Annual Halloween Rave Run. We will run for about 30 minutes then we will head back to their house for snacks. The decorations in the neighborhood are the best in the area.

The Ironman World Championship was a great “lifetime” experience and all of us who went are very grateful for the tremendous support we received from the club. Dan Chechele finished in 11:33, Jessica in 11:42 and Lewis in 15:20. After several miles, Leslie realized she had missed a turn on the run and did not have enough time to backtrack - but she was going strong and would have finished around 16 hours. Lenore Rupert wrecked on her bike. Other than some road rash, she going to be ok – and in true Ironman spirit, she will probably try again.

Please screen for your best pictures from Louisville and send them to Joyce as soon as possible for our Ironman album. joyceful@tampabay.rr.com.

It is time to start planning your wardrobe for the winter and spring. We are now taking orders for the next club apparel order.

Greg Hollstrom raced in the Longleaf Tri on Sunday, but the results are not posted yet. Good luck to all of our members who are racing in the Sun Coast Tri next weekend.

The Schedule:
MONDAY PM – Swim one mile in the open water at Madeira Beach. We meet in the Archibald Park metered parking lot at 1730 hours. The water temp is about 76.
TUESDAY AM – Bridge repeats starting at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Do as many as you can in an hour. Lights and helmets are required.
TUESDAY PM – Coach Lewis’ spin class at the Bardmoor Y starts at 1800 hours. Call 394-9622 to reserve a bike.
WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.
THURSDAY AM – The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY AM – We are planning a timed 3 mile run this week. We will start at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

SATURDAY AM – We are volunteering for the Sun Coast Tri - be at Ft De Soto North Beach at 0600 hours.
SUNDAY AM - Run distance (12 miles) from the Panera’s on West Bay starting at 0530 hours.
MONDAY PM Next – Wine and Cheese Swim – This is our last swim of the season so we will swim one half mile in the open water starting at 1730 hours - then celebrate with some wine and cheese. We meet in the Archibald Park metered parking lot.
See you out there,

Coach Lewis

Weekly Update

Coach Lewis Bennett

The Suncoast Tri – The race was great fun. Our water stop ran very smoothly. It helps to have triathletes helping triathletes. And we had lots of club members racing. Here are some of our results: Chris Culbertson – 1:18:07; Tye Gruss – 1:06:02; Joel Cantor – 1:13:27; Scott Galley – 1:14:35; Darry Jackson – 1:35:21; Mark Parish – 1:20:31; Harold Singer – 1:35:21; Andrea Stallard -1:16:26; Jill McCrosky – 1:31:06; Jessica Koelsch – 1:03:11; Leslie D’Amore – 1:41:07; Laurie Laurino – 1:37:31. Jessica and Mark both won their age groups. This was Leslie’s first tri. Congratulations to all of you and thanks to our volunteers.
Halloween Rave Run – Sat, Oct 30, 1800 hours at 331 18th Avenue NE, Saint Petersburg is the time and place for our rave run. David and Z have invited us to their neighborhood for our 2nd Annual Halloween Rave Run. The run is only for 30 minutes so it will be a great time to bring your spouse or partner. After the run, we will head back to their house for snacks. The decorations in the neighborhood are the best in the area. On street parking is available or you can park near North Shore pool.
Ironman Pictures - Please screen for your best pictures from Louisville and send them to Joyce as soon as possible for our Ironman album. joyceful@tampabay.rr.com.
TriLewis Clothing - It is time to start planning your wardrobe for the winter and spring. We are now taking orders for the next club apparel order. A list of the items and the cost is available on the web site: http://www.trilewisclub.com/products/list.aspx. Please get your order in by November 15th.
Monday Swim – We will have a regular swim this week and will have our Wine and Cheese swim on November 1.
2011 Registrations –Registration for the 2011 Vineman Ironman 70.3 race opens on November 1st and it generally fills very quickly. The race date is July 17, 2011 and it is in Sonoma Valley, CA. St Anthony’s Tri registration opens December 1st. That race date is May 1st. Registration for the Florida Ironman 140.3 will be open to the general public on Monday, November 8th. Next year’s Florida IM is November 5, 2011
Our Schedule:
MONDAY PM – Swim one mile in the open water at Madeira Beach. We meet in the Archibald Park metered parking lot at 1730 hours. The water temp is about 75 which is wetsuit legal.
TUESDAY AM – We are going to alter the hill repeats this week and spend some time doing fast flat repeats. We will still start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required. If this works out we will alternate the hill and speed workouts on Tuesdays.
TUESDAY PM – Coach Lewis’ spin class at the Bardmoor Y starts at 1800 hours. Call 394-9622 to reserve a bike. The class attendance has been light lately. What happened to all the dedicated triathletes?
WEDNESDAY AM - The weekly track session starts at 0530 hours at the Osceola Middle School track.
THURSDAY AM – The bike hill repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY AM – It is coffee run week.. We will start at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

SATURDAY AM – We will be riding from Starkey Park to SR 50 and back. The starting time is 0700 hours. .
SUNDAY AM - Run distance (12 miles) from the Panera’s on West Bay starting at 0530 hours.
MONDAY PM Next – Wine and Cheese Swim – This really is our last swim of the season so we will swim one half mile in the open water starting at 1730 hours - then celebrate with some wine and cheese. We meet in the Archibald Park metered parking lot.

Weekly Update

Coach Lewis Bennett

End of the Season – We are quickly approaching the end of another tri season. It has been a fast but great season and we have accomplished a lot. We really appreciate the extra time and effort many of you have put in to make the club fun and successful this year. For the next couple of months, we will not be doing as many group sessions but we do not want to quit training. Along with racing in some of the seasonal running events, we want to work in some fun alternative training sessions - and are open to suggestions on what you want to try.

Rave Runs – Many thanks to Z and David for hosting our Halloween rave run on Saturday. We had a good turn out and a lot of fun. We will be doing a similar run in December to see the Christmas lights in Bellair running between Joan and Rebecca’s homes.

Ironman Pictures – This is the last call to send pictures to Joyce for our Ironman album. Her email is joyceful@tampabay.rr.com.

TriLewis Clothing – We have begun to receive the orders for the TriLewis clothing and we will order as soon as we get 10 items - so don’t wait long to order – especially if you want a jacket for the coming cool weather. A list of the items and their cost is available on the web site: http://www.trilewisclub.com/products/list.aspx.

Coach Lewis Bennett

TURKEY DAY – We hope everyone had a great Thanksgiving weekend. The weather for the Turkey Trot was perfect and as always a good place to renew friendships.
Congratulations to all of our Women’s Half Marathon competitors - Jill, Joan, Joyce, Terri ……

TRACK – We are still working on the location so this week we will do a Sand Key bridge run. Meet at Sailing Center at 0530 hours.

TRILEWIS CLOTHING – The order will be placed this week. Call or email now if you have not ordered! The list is on the web site: http://www.trilewisclub.com/products/list.aspx.

CHRISTMAS RUN – Our Christmas lights run will be on Friday December 17th. It will start from Joan’s home at 1830 hours and we will run to Rebecca’s. We will post the details next week.

ST ANTHONY’S - Registration opens Wednesday December 1st. The race date is May 1st.

WARRIOR DASH – The Warrior dash starts in waves every 30 minutes. We are waiting on a response from the race organizers as to which wave we should pick so we can all be in the same wave. We will know this week so we can organize our trip over. The race is on January 29th in Lake Wales.

HOLIDAY HALF - The Holiday Halfathon is December 12th. It will be great to have lots of TriLewis runners there. Use our RSVP on the event page to let us know that you have signed up.

BOARD MEMBERSHIP – If you would like to be a part of the club’s the board of directors next year, contact Coach Lewis

Our Schedule:
MONDAY P.M. Swims at Bill Jackson’s - The first session is from 1630 hours to 1715 hours and the second is from 1715 hours to 1800 hours. Space is limited to the first 8 club members who RSVP for each session. If you are not there at the start then you will forfeit your spot to walkins. Please reserve for only one time slot per week. Walkins may swim on a first come basis if space is available. We will only allow 8 swimmers at a time. Also note that our swims are subject to cancelation if other store activities have a higher priority as determined by the store manager.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass.
WEDNESDAY A.M. Sand Key Bridge Run - We will park at the Sailing Center at the base of the bridge and run. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. Tempo Run – This week we will do a 6 mile tempo pace run starting at 0530 hours from the Y parking lot. We will do an Abs session after the run.

SATURDAY A.M. Ride - We will leave from Starkey Park at 0700 hours and do an out and back ride. The ride is sans Coach this week. Helmets are required.
SUNDAY A.M. Distance Run – We will start from the Panera’s on West Bay at 0530 hours and run the 3 bridge loop which is 12 miles.

Weekly Update

Coach Lewis Bennett

TRACK – We back! We received permission to use the Osceola Middle School track and will be there this Wednesday. Many thanks to Chuck for working out the details. We may still use one Wednesday a month to run the big bridge, but not until January.
TRILEWIS CLOTHING – Thanks for your orders. We will let you know when they arrive. If you have not paid, please do so as soon as possible.
CHRISTMAS RUN – Our Christmas lights run will be on Friday December 17th. It will start from Joan’s home at 1830 hours and we will run to Rebecca’s. Please RSVP on our web site so we know how many to plan for.
WARRIOR DASH – We are signing up for the 1030 hrs time slot. The 1000 and 1100 slots are closed so don’t wait to register. The race is on January 29th in Lake Wales and we will try to car pool. Please RSVP on our web site so we can get a good count.
HOLIDAY HALF – Good luck to those of you racing on Sunday. If you want to car pool, email Coach Lewis.
SPRING CHALLENGE – The Gator Tris in Sarasota on March 2oth will have Club awards in addition to the individual awards. We are hoping to compete as a club. Use our RSVP on the event to let us know if you want to join us.
BOARD MEMBERSHIP – If you would like to be a part of the club’s the board of directors next year, contact Coach Lewis.
JANUARY MEETING – Our January meeting will be a midweek session at Bill Jackson’s. The date is 1/19 and the time is 1800 hours. Jill Voorhis will be our speaker and the topic will be Yoga for Endurance Athletes.
TRI CAMP 2011 – Coach Lewis will be holding his annual camp at the AAA Tri Camp in Groveland this spring from 1600 hours on March 4th to 1200 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. The camp will be limited to 20 and registration will open after Christmas. Active club members will get priority registration.
Our Schedule:
MONDAY P.M. Swims at Bill Jackson’s - The first session is from 1630 hours to 1715 hours and the second is from 1715 hours to 1800 hours. Space is limited to the first 8 club members who RSVP for each session. If you are not there at the start then you will forfeit your spot to walkins. Please reserve for only one time slot per week. Walkins may swim on a first come basis if space is available. We will only allow 8 swimmers at a time. Also note that our swims are subject to cancelation if other store activities have a higher priority as determined by the store manager.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. Workouts vary from week to week. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. Fartlek Run – This week we will do run in Bardmoor and do several fast intervals. We will start at 0530 hours from the Y parking lot. We will do an Abs session after the run.

SATURDAY A.M. Ride – Since many of us are racing on Sunday, there is no ride scheduled this week but if there is interest, we can add one.
SUNDAY A.M. Join us and race the Holiday Half at Madeira Beach

Weekly Update

Coach Lewis Bennett

OUR CHRISTMAS LIGHTS RUN – Here are the details from Rebecca and Joan:
Please join us for a run through the lights in Belleair Friday December 17, 6:30 pm. We will run for 2-1/2 to 3 miles, (easy pace, of course). We will start at Joan's house (1609 Indian Rocks Road) and end at Rebecca's (1722 Meredith Lane). You can park at either house since the 2 houses are only 1/2 mile apart. If you park at Joan's, there is parking in the southwest corner of the Belleview Biltmore Golf Club. There will be some hot cider and snacks after the run. You are welcome to bring any other libations or treats to share, but it is not necessary. RSVP via the TriLewis website. Looking forward to seeing you there! Jingle Bells are optional. Please RSVP on the event on our club web site.
HOLIDAY HALF – Congratulations to Robin, George, Greg, and Lewis for good finishes in the Holiday Half.
GASPARILLA – We are adding the 15 K, the Half and the Challenge to our events page. If you are planning on racing, RVSP so we will be able to track our participation.
SPRING CHALLENGE – The Gator Tri in Sarasota on March 20th will have Club awards in addition to the individual awards. We are hoping to compete as a club. Use our RSVP on the event to let us know if you want to join us.
BOARD MEMBERSHIP If you would like to be a part of the club’s the board of directors next year, contact Coach Lewis. This is the last of the notices.
JANUARY MEETING – Our January meeting will be a midweek session at Bill Jackson’s. The date is 1/19 and the time is 1800 hours. Jill Voorhis will be our speaker and the topic will be Yoga for Endurance Athletes.
TRI CAMP 2011 – Coach Lewis will be holding his annual camp at the AAA Tri Camp in Groveland this spring from 1600 hours on March 4th to 1200 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. The camp will be limited to 20 and registration will open after Christmas. Active club members will get priority registration.
JACKSONVILLE MARATHON – Good luck to Robin and George who are traveling to Jacksonville next weekend to do the Jacksonville Marathon.

Our Schedule:
MONDAY P.M. Swims at Bill Jackson’s - The first session is from 1630 hours to 1715 hours and the second is from 1715 hours to 1800 hours. Space is limited to the first 8 club members who RSVP for each session. If you are not there at the start then you will forfeit your spot to walkins. Please reserve for only one time slot per week. Walkins may swim on a first come basis if space is available. We will only allow 8 swimmers at a time. Also note that our swims are subject to cancelation if other store activities have a higher priority as determined by the store manager.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. Workouts vary from week to week. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. Tempo Run – This week we will run a tempo 6 again this week. We will start at 0530 hours from the Bardmoor Y parking lot. We will do an Abs session after the run.

FRIDAY PM Christmas Lights Run - Leave from Joan's house at 1830 hours

SATURDAY A.M. Ride – We will ride out and back starting at 0700 hours from Starkey Park. Remember it cost $2 to park – and the Pasco Sherriff has started giving tickets.
SUNDAY A.M. Run - We will run from Panera’s on West Bay Drive starting at 0530 hours. The three bridge loop is 12 miles but you can do a shorter out and back

Weekly Update

Coach Lewis Bennett

CHRISTMAS LIGHTS RUN – We had a great time running through Belleair and we really appreciate Joan and Rebecca for organizing and hosting the event.

JACKSONVILLE MARATHON – Congratulations to Robin Moen and George McCreary for their great performances in Jacksonville on Sunday. Both qualified for Boston.

MERRY CHRISTMAS – We will be doing a few activities this week but mostly we will be spending time with our families. If you are traveling, be safe. Have a great holiday.

JANUARY MEETING – Our January meeting will be a midweek session at Bill Jackson’s. The date is 1/19 and the time is 1800 hours. Jill Voorhis will be our speaker and the topic will be Yoga for Endurance Athletes.

GASPARILLA – We are adding the 15 K, the Half and the Challenge to our events page. If you are planning on racing, RVSP so we will be able to track our participation.

SPRING CHALLENGE – The Gator Tri in Sarasota on March 20th will have Club awards in addition to the individual awards. We are hoping to compete as a club – especially for the Olympic distance race. Use our RSVP on the event to let us know if you want to join us.

TRI CAMP 2011 – Coach Lewis will be holding his annual camp at the AAA Tri Camp in Groveland this spring from 1600 hours on March 4th to 1200 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. The camp will be limited to 20 and registration will open after Christmas. Active club members will get priority registration.

Our Schedule:
MONDAY P.M. Swims at Bill Jackson’s - The first session is from 1630 hours to 1715 hours and the second is from 1715 hours to 1800 hours. Space is limited to the first 8 club members who RSVP for each session. If you are not there at the start then you will forfeit your spot to walkins. Please reserve for only one time slot per week. Walkins may swim on a first come basis if space is available. We will only allow 8 swimmers at a time. Also note that our swims are subject to cancelation if other store activities have a higher priority as determined by the store manager.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. Workouts vary from week to week. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. – No Scheduled activities.
SATURDAY A.M. - Merry Christmas!
SUNDAY A.M. - No Scheduled activities.

Weekly Update

Coach Lewis Bennett

SEASON ENDING AND BIRTHDAYS CELEBRATION – We have not celebrated birthdays in a while so we are going to meeting Tuesday at Bella’s in Bardmoor to catch up on the last couple of month’s birthdays and to celebrate the end of a great year. We will start at 1900 hours - right after the spin class.
JANUARY SWIM CLINIC AT BILL JACKSONS – During our swim time in January, we will be holding a swim clinic from 1700 hours to 1800 hours. This will be a continuous 5 week improvement clinic. It will start by covering stroke technique and drills and progress to harder workouts and some “tri swimming”. We will need to limit the number and it will be open to members first. You can sign up for the session on our web site event now. There may be a little time for free swimming after the clinics.
JANUARY MEETING – Our January meeting will be a midweek session at Bill Jackson’s. The date is 1/19 and the time is 1800 hours. Jill Voorhis will be our speaker and the topic will be Yoga for Endurance Athletes. Please RSVP on the web page event so we will know how many to expect.
GASPARILLA CHALLENGE AND THE CLEARWATER HALF MARATHON – We have added these races to the Events page. Please RVSP so we will be able to track our participation.
TRI CAMP 2011 – Coach Lewis will be holding his annual camp at the AAA Tri Camp in Groveland this spring from 1600 hours on March 4th to 1200 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. You can reserve your spot by on our web site now. The schedule and the apps will be available soon.
SPRING CHALLENGE – The Gator Tri in Sarasota on March 20th will have Club awards in addition to the individual awards. We are hoping to compete as a club – especially for the Olympic distance race. Use our RSVP on the event to let us know if you want to join us.
Our Schedule:
MONDAY P.M. Swims at Bill Jackson’s - The first session is from 1630 hours to 1715 hours and the second is from 1715 hours to 1800 hours. Space is limited to the first 8 club members who RSVP for each session. If you are not there at the start then you will forfeit your spot to walkins. Please reserve for only one time slot per week. Walkins may swim on a first come basis if space is available. We will only allow 8 swimmers at a time. Also note that our swims are subject to cancelation if other store activities have a higher priority as determined by the store manager. The Clinic starts next Monday. There will be no open swim signups during January.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours.
TUESDAY P.M. Birthday Celebration – Meet with us at Bella’s in the Bardmoor Plaza at 1900 hours for a celebration of recent birthdays and a great year.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. Workouts vary from week to week. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. RUN – This is our usual coffee run day, but we are going to make it a bit of a Rave run. We will meet at the Y, drive to the Largo Central Park on East Bay and run through the park which is still very well decorated with Christmas lights.
SATURDAY A.M. Bike Ride – For those of you who are not suffering, join us in breaking in the new year with a long ride on the Suncoast Trail. We will start from Starkey Park at 0700 hours and go as long and far as you want. Remember it now cost $2 to park.
SUNDAY A.M. Distance Run – We will leave from Panera’s on West Bay at 0530 hours and run the 3 bridge loop.

Weekly Update

Coach Lewis Bennett

JANUARY SWIM CLINIC AT BILL JACKSONS – During our swim time in January, we will be holding a swim clinic from 1700 hours to 1800 hours. This will be a continuous 5 week improvement clinic. It will start by covering stroke technique and drills and progress to harder workouts and some “tri swimming”. We will need to limit the number but it will be open to members first. You can sign up for the session on our web site event. There may be a little time for free swimming after the clinics.
JANUARY MEETING – Our January meeting will be a midweek session at Bill Jackson’s. The date is 1/19 and the time is 1800 hours. Jill Voorhis will be our speaker and the topic will be Yoga for Endurance Athletes.
GASPARILLA – We are adding the 15 K, the Half and the Challenge to our events page. If you are planning on racing, RVSP so we will be able to track our participation.
SPRING CHALLENGE – The Gator Tri in Sarasota on March 20th will have Club awards in addition to the individual awards. We are hoping to compete as a club – especially for the Olympic distance race. Use our RSVP on the event to let us know if you want to join us.
TRI CAMP 2011 – Coach Lewis will be holding his annual camp at the AAA Tri Camp in Groveland this spring from 1600 hours on March 4th to 1200 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. The camp will be limited to 20. Active club members will get priority registration. Registration forms will be available this week but you can reserve your space on the Event on our web page.
JANUARY BIRTHDAYS – Our members celebrating birthdays this month are Dan Chechele (1/20), Tracy Radford (1/28), Diane Kovacsev (1/30) and Jessica Parish (1/23). We will plan a get together on the last Tuesday of the month.
WEB SITE ISSUE – Our web host has changed the security trust status on our web site and it is causing an error whenever you try to add a record. I am working on trying to resolve this but meanwhile if you want to add a news item or event, just email the details to CoachLewis@trilewis,com and I will add it through my local copy. The updates or deletes are working ok.
Our Schedule:
MONDAY P.M. Swim Clinic at Bill Jackson’s - This clinic is designed to improve your skills and your endurance. We will start promptly at 1700 hours. Please RSVP if you plan to attend as there is limited space.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. Workouts vary from week to week. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. RUN – This week we will be a Tempo run (6 miles) starting from the Y at 0530 hours. Abs follow.
SATURDAY A.M. BIKE RIDE - Leave from Starkey Park at 0700 hours and ride 50-60 miles out and back. There is $2 fee for parking.
SUNDAY AM. DISTANCE RUN – Run the three bridge loop from Panera’s on West Bay Drive starting at 0530 hours.

Weekly Update

Coach Lewis Bennett

GREAT RIDE – It was great to have good turnout for our Saturday ride. The weather was great but the wind was certainly challenging. We did miss Greg Hollstrom who wrecked on last week. He is recovering with a few stitches and a shoulder that suffered a severe strain but he should be back with us very soon.
We had a good turnout for our swim clinic last Monday. Actually we are pretty well maxed out so if you missed last week but still want to attend, you need to contact Coach Lewis first to make sure there will be room.
JANUARY MEETING – Our January meeting will be a midweek session at Bill Jackson’s next week. The date is 1/19 and the time is 1800 hours. Jill Voorhis will be our speaker and the topic will be Yoga for Endurance Athletes. Please RVSP for the event on our web site so we can track club participation.
WARRIOR DASH – We are looking forward to the Warrior Dash adventure run on Jan 29. The race is sold out for Saturday but they have opened up some time slots on Sunday. There is also an adventure run in Dunedin coming up soon plus one in the Tampa area - so if you missed this one there are still lots of chances to get dirty.
GASPARILLA – Sign up for the 15 K, the 5K, the Half or all three in the Challenge. RVSP for the event on our web site so we can track club participation. The dates are 2/27 and 2/28.
GATOR OLYMPIC DISTANCE TRI – Sign up for the Olympic distance race on IMAthlete.com and include TRILEWIS as your club to be included in the club competition. RVSP for the event on our web site so we can track club participation. The date is 3/20.
REGISTISTRATION IS NOW OPEN FOR COACH LEWIS’ TRI CAMP – Coach Lewis’ annual spring camp will be held at the AAA Tri Camp in Groveland from 1600 hours on March 4th to 1300 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. The camp will be limited to 20. Active club members will get priority registration. Get a registration form from www.trilewis.com/trilewisrace.html or from Coach Lewis.
JANUARY – FEBRUARY BIRTHDAY CELEBRATION – Set Tuesday evening, 2/1, aside to join us in a bi monthly gathering to spend a little social time together and to celebrate members with birthdays. We will meet at Applebee’s this time at 1900 hours.
WEB SITE ISSUE – Our web host has changed the security trust status on our web site and it is causing an error whenever you try to add a record. I am working on trying to resolve this but meanwhile if you want to add a news item or event, just email the details to CoachLewis@trilewis.com and he will add it through my local copy. The updates or deletes are working ok.
Our Schedule:
MONDAY AM RIDE – Several members have been riding 30 to 40 miles on Monday mornings leaving from MM 20.5 on Gulf Boulevard and riding towards Pasadena. Be prepared to leave the parking lot at 0515 hours. Helmets and lights are required.
MONDAY P.M. Swim Clinic at Bill Jackson’s – Week two of the clinic starts at 1700 hours. Contact Coach Lewis to be added to the list.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. Workouts vary from week to week. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. RUN – This is our Fartlek week. We leave the Y at 0530 hours.
SATURDAY A.M. BIKE RIDE – Plan on riding 45 miles in San Antonio. We will leave from the ball field at 0700 hours and the ride will include the Trelby out and back. Remember the local officials enforce single file riding and foot down stops for lights and stop.
SUNDAY AM. DISTANCE RUN – Run the three bridge loop from Panera’s on West Bay Drive starting at 0530 hours.

Weekly Update

Coach Lewis Bennett

MISSING EMAIL – There was no Sunday email sent out this week due to traveling. They will be back next week.

JANUARY MEETING – Our January meeting is Wednesday evening at Bill Jackson’s next week. The starting time is 1800 hours. Jill Voorhis will be our speaker and the topic will be Yoga for Endurance Athletes. Please RVSP for the event on our web site so we can track club participation.

WARRIOR DASH – The Warrior Dash adventure run is on Jan 29. Our start time is in the afternoon so we will meet at the Y late morning and car pool down. We will post the exact time next week.

GASPARILLA – Sign up for the 15 K, the 5K, the Half or all three in the Challenge. RVSP for the event on our web site so we can track club participation. The dates are 2/27 and 2/28.

GATOR OLYMPIC DISTANCE TRI – Sign up for the Olympic distance race on IMAthlete.com and include TRILEWIS as your club to be included in the club competition. RVSP for the event on our web site so we can track club participation. The date is 3/20.

COACH LEWIS’ TRI CAMP – Coach Lewis’ annual spring camp will be held at the AAA Tri Camp in Groveland from 1600 hours on March 4th to 1300 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. Active club members will get priority registration. Get a registration form from www.trilewis.com/trilewisrace.html or from Coach Lewis. It is filling quickly so don’t wait. Club members can reserve a spot until 1/31.

JANUARY – FEBRUARY BIRTHDAY CELEBRATION – Set Tuesday evening, 2/1, aside to join us in a bi monthly gathering to spend a little social time together and to celebrate members with birthdays. We will meet at Applebee’s this time at 1900 hours.

VINEMAN 70.3 UPDATE - TriSport Express is going to make the trip!. This is the company that we used for Louisville last summer. They will be posting the registration form on their web site very soon. The cost will be $280 round trip which includes a bike bag. All you have to do is remove the pedals.
For the trip out there, many of us are booking the early Friday morning flight on Southwest from Tampa to Oakland. The flight is 566/623 and departs at 0645 hours

Our Schedule:
MONDAY P.M. Swim Clinic at Bill Jackson’s – Week 3 of the clinic starts at 1700 hours.
TUESDAY A.M. Bike Repeats - We will do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. Workouts vary from week to week. The starting time is 0530 hours.
WEDNESDAY PM MEETING - Our monthly club meeting will be held at Bill Jackson’s and starts at 1800 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. RUN – This week will be the rescheduled Fartlek’s. We leave the Y at 0530 hours.
SATURDAY A.M. BIKE RIDE – The schedule is slightly altered schedule this week. We will still ride the Suncoast Trail but we will start from Crews Lake Park and ride to the end. It is about 50 miles round trip. We will leave the parking lot at 0700 hours.
SUNDAY AM. DISTANCE RUN – Run the three bridge loop from Panera’s on West Bay Drive starting at 0530 hours.

Weekly Update

Coach Lewis Bennett

PAST WEEK IN REVIEW – We had a good meeting at Bill Jackson’s Wednesday. Thanks to Darry for letting us use the room and many thanks to Jill Voorhis for the great mini yoga class. It was good to have Chris O back.
We ran Friday morning with no rain – really – and it was good to see Paul A again. Saturday’s ride was great. Leaving from Crew’s Lake gives us a chance to do some hills without the highways. And Sunday’s run was chilly but there was a beautiful sun rise.
The weather can be a challenge this time of year but training opportunities often depend more on your attitude. Is there a 50% chance of rain or a 50% chance of dry?

WARRIOR DASH – We will be car pooling from the Bardmoor Y parking lot on Saturday. The caravan will leave at 1100 hours. Make sure you bring a change of clothes for the trip home. Watch the web page for updates

COACH LEWIS’ TRI CAMP – Coach Lewis’ annual spring camp will be held at the AAA Tri Camp in Groveland from 1600 hours on March 4th to 1300 hours on March 6th. In addition to some grueling training, this year’s camp will include video analysis of your swim and run form and information sessions on training plans and race day nutrition. Plus you will have the opportunity for an optional lab based V02 test at a discounted price. Get a registration form from www.trilewis.com/trilewisrace.html or from Coach Lewis. Fees from web site reservations are due 1/31. The camp is limited to 20 and we are filling up pretty quickly.

GASPARILLA – Sign up for the 15 K, the 5K, the Half or all three in the Challenge. RVSP for the event on our web site so we can track club participation. The dates are 2/27 and 2/28.

VINEMAN UPDATE – Tri Sport Express has decided to include this race in their events this summer. The company which is based in Tampa is the same one that took us to Louisville last summer. To make the trip worthwhile, they really need to get as many bikes from the area as possible - so if you know anyone who is racing but is not a club member, please pass the info along. The cost is $289 round trip which includes a bike bag. You should be able to sign up on their web site very soon – http://www.trisportexpress.com

Our Schedule:
MONDAY P.M. Swim Clinic at Bill Jackson’s – Week four of the clinic starts at 1700 hours.
TUESDAY A.M. Bike Repeats - We do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass. Call 394-9622 for a bike.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track for speed work. If the weather is bearable, this might be a good week for some plyos. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. RUN – It time for our monthly coffee run! Be ready to leave the Y at 0530 hours. Abs will follow.
SATURDAY A.M. BIKE RIDE – There should be just enough time for a local ride before the caravan leaves for Lake Wales. Meet at MM 20.5 on Gulf Boulevard and we will ride the three bridge loop twice. We will start at 0530 hours.
SATURDAY MID MORNING – We will meet at the Bardmoor Y parking lot to caravan to the Warrior Dash in Lake Wales. Plan on pulling out at 1100 hours.
SUNDAY A.M. DISTANCE RUN – Run the three bridge loop from Panera’s on West Bay Drive starting at 0530 hours.

Weekly Update

Coach Lewis Bennett

PAST WEEK IN REVIEW – The Warrior Dash quite an experience - kind of like a mini Woodstock with exercise. About half of Florida was there, certainly the 20 to 30 something’s. The race itself was challenging. There were plenty of challenges including fire, water, barbed wire, cargo nets and lots and lots of mud. Chris’s yellow polyester suit was great as were Dan and Dave kilts. Leslie, Kevin and Lewis won age group awards. The pictures on our web site describe it better.

JANUARY – FEBRUARY BIRTHDAY CELEBRATION – Tuesday evening, 2/1, is our bi monthly gathering to celebrate members with birthdays in January and February. We will meet at Applebee’s this time at 1900 hours.

TRI CAMP – Coach Lewis’ annual spring camp is only a month away. There are only a few slots still available so please get your registration form from www.trilewis.com/trilewisrace.html or from Coach Lewis and send them quickly.

GASPARILLA – Sign up for the 15 K, the 5K, the Half or all three in the Challenge. RVSP for the event on our web site so we can track club participation. The dates are 2/27 and 2/28.

SCHEDULE CHANGE – We have modified the schedule some from the calendar so check below for the latest. We will meet at the track this Wednesday. Wear your heart rate monitors. We are going to do some testing.

Our Schedule:
MONDAY P.M. Swim Clinic at Bill Jackson’s – No swim this week
TUESDAY A.M. Bike Repeats - We do a mix of hill and fast flat repeats. We will start at 0530 hours from the Sailing Center Parking lot on Gulf Boulevard. Lights and helmets are required.
TUESDAY P.M. Spin Class – Coach Lewis teaches a Bardmoor Y spin class which starts at 1800 hours. If you are not a Y member, see Lewis for a guest pass. Call 394-9622 for a bike.
TUESDAY P.M. Celebration – Join us at 1900 hours at Applebee’s in Bardmoor to celebrate our January and February birthdays which include Dianne K., Tracy R, Dan C and Jessica K in January and Leslie G, Greg H, Tye G, Dan B, Melody J and Leslie D in February.
WEDNESDAY A.M. Track - We will run at the Osceola Middle School track. If the weather is bearable, we will do an aerobic threshold test. Wear your HR monitor. The starting time is 0530 hours.
THURSDAY A.M. Bike Repeats - The bike repeats on the Sand Key Bridge start at 0515 hours. Park at the Panera’s on West Bay just before the bridge. It is about 4.5 miles to the base of the Sand Key so you really need a front light and a tail light for this one. Helmets are always required.
FRIDAY A.M. RUN – We will do a tempo run this week. Be ready to leave the Y at 0530 hours. Abs will follow.
SATURDAY A.M. BIKE RIDE – We are scheduled to start from Starkey Park at 0700 hours and ride out and back to a total of 60 miles.
SUNDAY AM. DISTANCE RUN – Run the three bridge loop from Panera’s on West Bay Drive starting at 0530 hours.

Weekly Update

Coach Lewis Bennett

PAST WEEK IN REVIEW – The weather was great for training last week. We even got in our entire ride on Saturday without any rain. At Wednesday’s track session, we did a heart rate threshold test for those who had HR monitors.

SWIM CLINIC – Our last swim clinic this Monday. Starting next week, we will use the remaining Monday pool times for structured workouts.

CHILLY WILLY DUATHLON – It is this coming weekend. Good luck to those racing!

FEBRUARY CLUB MEETING – Our next meeting will be on Wednesday 2/23 at Bill Jackson’s. This month’s speaker will be an experienced triathlete coach on the topic of setting up your annual training schedules.

TRI CAMP – Coach Lewis’ annual spring camp is only a few weeks away. There are a 5 uncommitted slots available. If you are interested, please get your registration form from www.trilewis.com/trilewisrace.html or from Coach Lewis and send them quickly.

GASPARILLA – A few of us are doing the Beck Challenge again this year. It would be great to have a few more club members there. The dates are 2/27 and 2/28

Coach Lewis Bennett

RACING AND TRAINING – It has been a good week for training and racing. There were races in Dunedin and Clermont and we had members at both. We have not been able to find any posted results yet but we do know that Rebecca Ackerman finished 3rd in her age group in the Clermont Florida Challenge on Sunday. Congratulations to all of you!
And speaking of Clermont, our weekend of training there was a lot of fun – hilly and hot but fun. Thanks to all of you who came out and made it great. And a special thanks to Barbara and Chip for the SAG stops for Saturday’s ride.
JUNE MEETING – Our June meeting is set for Thursday, 23rd. We will meet at Shelter 2 in Walsingham Park at 1800 hours. Bring a covered dish for a family picnic and bring the family. We will plan some adventurous activities for all. Please RVSP on the event calendar.
VINEMAN – This one is coming up fast, so we will be sending out our tentative schedule of activities later this week. We had some issues with getting the race T shirts modified so we are working on an alternative.
TOP GUN – Please RSVP on our web page’s Top Gun Water Stop to be an event volunteer. The race is 7/30. Volunteers are entered into the drawing for free entry to the Suncoast Tri in November.
CLUB MEMBERSHIP RENEWAL – June is club membership renewal month. Your 2011 Annual dues ($25) should be paid before 6/30. New memberships since January 1, 2011 are considered paid for 2011. Mail the checks to TriLewis Club – 1660 Gulf Blvd, Ste. 807 - Clearwater Beach, FL 33767.
WEDNESDAY TRACK – The much anticipated Plyos are this Wednesday.
WEEKEND NEXT – Our ride on the 18th will start from Crews Lake Park at 0615 hours and we will ride to the north end of the Suncoast Trail and back. Sunday’s run will be from Panera’s on West Bay Drive starting at 0530 hours.
This Week’s Schedule:
MONDAY OPEN WATER SWIM (1730 Hours) - Our open water swim is at Madeira Beach. For June and July, the distance will be 1.25 miles. Parking is metered. We swim parallel to the beach and only a few yards off shore. Everyone must have a buddy that swims close to the same speed. You do not have to hold hands but you need to always know where your buddy is and if you exit early you need to let your buddy know.
TUESDAY BIKE REPEATS (0530 Hours) – Starting from the Sailing Center Parking lot on Gulf Boulevard, we do a mix of hill and fast flat repeats. Lights and helmets are required. The distance is about 10 miles.
TUESDAY SPIN (1800 Hours) – Join Coach Lewis’ Y Spin class at the Bardmoor Y. Reserve a bike by calling the Y on Monday – 394 9622.
WEDNESDAY TRACK (0530 Hours) - We run on the Osceola Middle School track. The workouts vary but are all about speed. PLYOS this week!
THURSDAY BIKE REPEATS (0515 Hours) – Leaving from Panera’s on West Bay Drive (Belleair Bluffs), we bike to the Sand Key Bridge and back. And while at the bridge, we do 3 to 4 extra repeats. It is about 4.5 miles to the base of the Sand Key so you must have a front light and a tail light for this one. Helmets are always required.
THURSDAY SHORT BRICKS (1800 Hours) - Starting from Shelter 2 at Walsingham Park, we bike the 3 mile park loop then run the ½ mile parking lot loop – then repeat 3 more times. This is an anaerobic workout.
FRIDAY RUN (0530 Hours) – From the Bardmoor Y parking lot, we will run Tempo with strides. Our Abs workout will follow the run.
SATURDAY RIDE (0615 Hours) – Starting from Crews Lake Park, we will ride to the north end of the Suncoast Trail and back. The distance is about 56 miles. Plan on running 3 miles after the ride.
SUNDAY RUN (0530 Hours) – Run from Panera’s on West Bay Drive and run the bridges and Gulf Boulevard. Vineman runners should be running 12-13 miles.