Dear Coastal Racers,
 It's May! It's race season! It's warm outside and we've got sunshine and gear to play with. Coastal Racing will motivate you and get you ready for summer with lots of fun events this month, including clinics and workouts with Coach Joel and Olympic hopeful Matt Chrabot. NEED GEAR? Email Patti.
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An updated inventory list will be posted soon in the Document Library. Log in to the home page of the Coastal Racing website.
Our second order of uniforms, water bottles and driFit Tshirts (we have more sizes, small & medium) will be in by the next social on May 29. New members can pick up membership cards/shirts/etc. at our club social.
Ocean Swims Have Started!
Ocean swims are Thursdays at 6pm. 24th Street. Public parking available at 24th and Pacific Ave. at the VB oceanfront (VB residents only pay $1 to park). Wetsuits are required as the water temp is in the low 60s. Wear a bright swimcap. All of our Thursday night ocean swims will be led by experienced swimmers/lifeguards.
Bring a friend. We will practive entering and exiting the water and go over some helpful tips, like how to recognize a rip, how to dolphin dive, etc.
Check the forum for more ocean swim workouts with our members.
OCEAN SWIM TIP#1 Don't Fight the Current: USLA has found that some 80% of rescues by USLA affiliated lifeguards at ocean beaches are caused by rip currents. These currents are formed by surf and gravity, because once surf pushes water up the slope of the beach, gravity pulls it back. This can create concentrated rivers of
water moving offshore. Some people mistakenly call this an undertow, but there is no undercurrent, just an offshore current. If you are caught in a rip current, don't fight it by trying to swim directly to shore. Instead, swim parallel to shore until you feel the current relax, then swim to shore. Most rip currents are narrow and a short
swim parallel to shore will bring you to safety. Know your ability.
Points Series Update
The cancelled TowneBank Crit has been replaced with another cycling event -the Virginia State Time Trial Championship June 22- in our Points Series.
Upcoming Points Series Races:
Elizabeth River Run 10k and Breezy Point Triathlon. Keep track of your points using the Points Series form in the Document Library!
Earn cool schwag at the end of the year, and some race reimbursement!
May Events Thursday, May 15 Ocean Swim 6pm 24th Street- wetsuit required. All levels welcome. Sunday, May 18 Lake Swim & Club Cookout. 2pm - 5pm -Dan's house in Kempsville on the beautiful Lake James. All members (and potential members) welcome, optional swim distances available (500m -1.2mile)! Water should be in the low 70s - perfect! Bring a wetsuit. Great practice for new triathletes! Bring a side dish to share! RSVP to Dan at
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. Wednesday, May 21 Conte's Hilltop and Coastal Racing have created a very special evening with pro triathletes Matt Chrabot on Wednesday, May 21st at 7pm at Conte's. Matt will be discussing his experience this year competing for placement on the Olympic triathlon team, training at the Olympic Training Center and he will be sharing tips on Traveling & Racing: How to be Prepared when Racing Out of Town (beyond races you can drive to). Thursday, May 22 Ocean Swim 24th Street 6pm. Matt Chrabot will provide sample swim workout taken from Olympic Training Center. Wednesday, May 28 Running Clinic at Great Neck Middle School track, 6:30 pm. Join Coastal Racing and Coach Joel for a running technique clinic and kick off your run training for Fleet Week or Rock N' Roll with some free speed! That's right, in addition to helping prevent injuries, improving your run form and technique can result in improved efficiency which means going faster without working harder. This is you opportunity to learn about running mechanics, proper warm-up and stretching, and specific drills to start improving your running immediately. This is not a workout but definitely expect to actively participate so come prepared to do some light running and drills. Please RSVP to
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This clinic is FREE to Coastal Racing members. Thursday, May 29 Ocean Swim 24th Street 6pm followed by club social at CP Shuckers, 7pm - 9pm Coordinator: Leif Carson. Saturday, June 1st Breezy Point Triathlon! Volunteers needed to man Coastal Racing water stop at the transition area. Get volunteer points!! Can you help? Email Tami at
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Don't forget our group rides every Saturday! 7:15 at Starbucks La Promenade (A+++++++, A- and B pace rides available), 20ish mile loop;
regroup 8:30am Conte's Laskin (same pace groups, usually a bigger crowd), 20ish mile
loop down shore to the oceanfront/bay colony regroup at 'new moon'
cafe, from there some will return up laskin to coffee/cars, others will
return back up shore and finish for some delicious bean. Tri bikes and road bikes welcome!
Runners: PR for Prizes at Fleet Week Half Trying to decide what half marathon to do this year? Want to run a half marathon for the first time? Remember, the Fleet Week Half (Oct. 12) is part of the Coastal Racing Points Series. Coastal Racing wants you to shave minutes off your PR time, or help you finish your first 13.1 miles strong. So we are going to reward you for all of your hard training this summer. Members that reach certain goal times on Oct. 12 will recieve free or discounted tickets to Busch Gardens during our club
trip to Howl-O-Scream October 18. Our goal as a team is to have 10 PRs. You will be asked to submit your goal time in advance, so start thinking about a goal time
now!
Training plans will be provided free to members starting May 26th courtesy of Sisu MultiSport & Endurance.
The beginner half marathon training plan will be 20 weeks
beginning on May 26. It is designed for people with limited running
background who are looking to run their first 1/2 or maybe have never formally trained for a 1/2 and don't have a lot of recent running experience. The intermediate plan will be 16 weeks beginning on June 23.
It is focused on increasing strength and specific endurance for those
with a reasonable running base. Coach Joel be supporting both plans through
the forum so people can ask questions and even get some help customizing
the programs to better fit their needs and schedule.
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