Category Archives: Coaches Blog

Updates for NC 70.3 – new finish line area, and I need to ask for some help in the morning after swim start

I need help.  We can set up (drop off) our team tents, chairs, some grub and drink in a designated area on the finishing stretch.  We cant do that until 9 am.  I need to be out on the bike course at 9 am for first riders.

I would like two people to help me by taking gear from the swim start to “the spot” at 9 am and simply dropping it off.  Two people one car is awesome, two people two cars is so money we don’t even know it.

Please come to the swim start with some time to spare if you can help.  I would like to leave by 7:40 or so to get to the bike course in time.


  • Trailer at 609 Lumina/Swim start from 5:30 -7:40, bagels, toast, tea, oatmeal, coffee.  Private Team Z port o pot
  • Will discuss race day plans with cheer crew – you can drive and park near the house.  Earlier the better for good parking. Free, street parking (meters start at 9).  Last Cheer Crew “discussion” will be at 7:15 AM.
  • Trailer on 421 between Blueberry Rd and 210 from approximately 9 am until 10:45 Full on snacks and grub type things with coffee/ice water/tea/soda/beer.  This is mile 22 and 42 (ish) of the bike ride.
  • Trailer on W Lake Shore Drive near the turn around between amphitheater drive and Stadium drive from 11:45 until last runner.  Full on snacks and grub type things with coffee/ice water/tea/soda/beer.  This is mile 6 and 7 ish of the run.
  • Team Z Tents on finish stretch 1 block before line.  Tents, chairs minor grub and drink.
  • Meet at Awards on the water at Pier 33 at 4:30 PLEASE
  • Break down tri club area by 5
  • Meet at 609 S Lumina at 6 for Pulled Pork, baked beans, corn bread, mac n cheese.  BYOB – or leverage what is in the trailer.

2017 Team Z Ironman Louisville Cheer Guide

Same email/post as yesterday morning – same file that was posted last night.  This is final.

Team Z 2017 Ironman Louisville Cheer Guide:

This is the final version of this document (linked below) which includes the names and portraits of our athletes.

Scott will not like me sending this.  But our entire Cheer Guide Team should be thanked.  Content: Ed and Scott (and other Zrs).   Creative Director: Scott McLallen.  Design:  Scott McLallen.  Editorial:  Scott McLallen.  Production:  Scott McLallen.  Coffee boy:  Scott McLallen.  Valet parking: Scott McLallen. Laundry and general cleaning: Scott McLallen.

Scott is a long time member of Team Z, 17,000-time Ironman finisher, and the owner of Pixels and Ink –  Pixels and Ink offers innovative solutions for all your design needs, from print and website to interactive and multimedia design. Be sure to pass on Scott’s information ( to any of your colleagues or friends who may have a need.

  1. Note 1:  Team Z racers – the best place to receive help or guidance from myself or other teammates is at the pre-race brick/practice swim on Saturday.  We will also take a team picture at that time.  Attire is your choice – wetsuits encouraged.
  2. Note 2:  Some of you will not be attending the team dinner on Saturday.  We will meet at the entrance to fourth street live after dinner for another team picture in street clothes or costumes (your choice).
  3. Note 3: Encourage your family members to attend the post-dinner, post-team-picture at fourth street live, support crew meeting at Guy Fieri’s restaurant (also inside fourth street live).  Based on their interest/intent/feedback – I will try my best to make sure that I help to adequately prepare our “cheer sites” as well as provide any special accomodations/requests.  We will also coordinate some cheer crew help/assignments on race day.  This means – who goes where and when – brings tents and chairs, etc.

PLEASE READ THIS DOCUMENT BEFORE YOU ASK QUESTIONS ABOUT TIME…WHO IS WATCHING GEAR FOR PRACTICE SWIM/BRICK, ETC.  That said – I sincerely appreciate any necessary edits to schedule or other guidance.

I’m AM Pumped!


Team Z Ironman Louisville Cheer Guide 2017 – final

OMG – Did you see the weather for this weekend?

Did you see the weather?  High of 70 each day? No rain?  Check out the weekend plans below… please vote on the poll.

This weekend’s Poll, Please Vote:


*Newer or even experienced cyclists who want to…

This is a previously unplanned practical/practice in the parking lot after the Boot Camp at Fast Track on Sunday. See the description below.


Weekend look ahead…

This weekend’s Poll, Please Vote:

Get to the workouts this weekend.  Let’s go.  It’s going to be FANTASTIC WEATHER.  Note that I combined the two cycling clinics on Sunday – please re vote on the poll if needed.  And…I need a volunteer to help me by riding their rig on a trainer…

  1. Important Announcements and Reminders Details – Don’t “not read”…start by clicking on me
  2. Saturday Track Practice:  8:00 AM at W&L High School  Details
  3. Saturday Bike Maintenance Clinic (details):  9:30 AM at W&L High School (following Track)
  4. Sunday Cycling Cycling Etiquette and Safety Clinic (details), and also Technique and Fit Clinic (details):  7:00 AM at Fast Track
  5. Sunday “EPIC” Boot Camp:  9:00 AM at Fast Track Physical Therapy  Details
  6. Sunday 1-2 hour easy ride on the trail: 10:00 AM at Fast Track Physical Therapy  Details
  7. Sunday Bike Lessons.  Clipping in and out, starting and stopping, bike balance drills: 10:00 AM at Fast Track Physical Therapy  Details
  8. Sunday Mountains of Misery Unsupported Ride: 7am from Haymarket Walmart.  Details


Clinics overview:

This weekend’s Poll, Please Vote:

Saturday Bike Maintenance after track – 9:30 at W&L High School. 

OMG – do you know that I had a person who was a little more than a month out from Ironman say to me… “Hey Ed. I have a good idea.  You should have a clinic on how to change a flat tire in case it happens to any of us next month.”  WHAT!  We do these 3-4 times each year.   DO NOT MISS THEM.  Even those who’ve been around a few years.  If you can’t change a flat in under 10 minutes you need to come and practice again.

We will also review general maintenance, safety items, etc.

Sunday AM Cycling Safety, Etiquette, and Intro to Fit and Technique.  7 AM at Fast Track just before Boot Camp. 

There are TONS of you that should come to the cycling etiquette clinic Sunday AM before boot camp.  Don’t know what wavy fingers mean?  Don’t know what two fingers on the back of the rider in front of you means?  What’s the difference between a fist down by the riders side vs an open palm?

WHAT YOU LEARN IS IMPORTANT TO YOUR TEAMMATES.   When you don’t know the rules, your uneducated (and unintentional) mistakes will not get you hurt.  They will cause someone else to get hurt.  

Also – if you have never been coached in cycling – you will be so surprised what you can learn in my “intro to technique” class.  This is a lecture – don’t need to be nervous or bring your bike for this one.

Unplanned Clinic – Cycling Practical, starting and stopping, clipping in and out, shifting gears, balance drills and challenges.  

  • review starting, stopping…clipping in and out.
  • practice some bike skills (panic stop, parking lot circles)
  • etc…

I am already planning to work with folks in the Fast Track Parking lot after the boot camp.  Many people will ride easy and for fun.  But anyone who wants to come join us should make it a priority over the ride. I mean it – are you really and truly scared?  Or maybe just completely at a loss for how to use those pedals?

We’ll fix it.


Saturday Group Workouts and Crawfish Boil

Reminder – Planning your Season Clinic (choosing your training plan/races/etc) is at 8:30 AM.  If you attend the 8:30 AM clinic, you can get in your run in when we finish (inside the park).

Details and Directions to Saturday events at Fort Hunt Park (for run, clinic, and boil). Details and Directions for the Sunday Group Ride from Boyce (leave extra time to get there.  It is not our closest ride, but we go there for a reason!)

After the run – the Boil is open to everyone, friends, family, etc.  You can buy tickets at the door – and the raffles are excellent.  There is a massive shelter so if there happens to be weather we are all set and comfortable.

Note the Top Chef meal for 10 – the multiple raffle baskets – moon bounce for kids – dogs welcome (on leash) – hot dogs/other food – beer – soda/etc – and Louisiana Crawfish Boil.  If you don’t like crawfish – try the corn, potato, head of garlic (not joking), and Sausage.

This is a Fundraiser for MS. Kate and Nelson Morse drive the event, fly in the 1,000 pounds of crawfish, and do the cooking on site.

The Boil is at Fort Hunt Park after the run and clinic.  Details on the Boil. 

Team Z General Announcement Email – March 16 2017

In this email:

How to get L4 Masters Swim Team Apparel

We have new L4 team apparel that you can now order online.  Below are the instructions for ordering short and long sleeve shirts with the L4 logo, and also sweatshirts and hoodies.

Note that the initial order will only be open for the next ten days, and then will periodically open again the future for two-week periods.

The initial deadline for the order at the time of this post is Friday, March 24 2017.


  1. Enter into your browser
  2. Enter the Code “l4swim”
  3. Add items to cart, click on cart to check out.

Team Z Race Gear Update – March 2017

If you missed out on pre-ordering your Team Z race gear; good news you still can get some items. Coach Ed ordered several extra items. If you have already pre-ordered items you do not need to do anything.

If you need Team Z race gear head over to the Team Z store, pre-order section. The extra pre-ordered items and the particular sizes have been added to inventory and you can purchase them. The items will arrive early April. If you have any questions let me know.


Details about Pre-Ordering Team Z Race Kits (and other store info)

Team Z Fit Kit at RNR, Pre-orders for Team Z Jersey’s/other

Race season will be here before you know it. It’s time to start thinking about what Team Z race gear you need! New Zs – not everyone races in the performance gear. Many people use the tri shorts but ride/run in the green running shirt. Remember – these are things you can wear/use after you leave the team as well. So think of them as just a new set of workout clothes. Nothing is required, but I do honestly believe that at a minimum you will want to have the green shirt as well as maybe a hat or something. Everyone wants to feel a part of the team. J

It takes 8 weeks to get a jersey from a pre-order from Pearl Izumi. So if we submit by End of January (we will), we should have them by April 1 and we start racing in April.   Continue reading Details about Pre-Ordering Team Z Race Kits (and other store info)