Category Archives: Gear, Technical, Nutrition, etc…

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.

Instructions:

  1. Enter https://shop.burkesports.com 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.

https://team-z.myshopify.com/collections/pre-order-items

Patti

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)

What is, how do we use it on Team Z (and why): Whistle Fartleks

On a normal build cycle – our workout structure looks like this.  We have a recovery week, then we do a “reverse build”.  Week 1 is harder than week 2, then we head into a recovery week again.  This way we are always doing our hardest runs (think that first Saturday Long Run) on the freshest leg possible.

  • Easy week (recovery week) – which ends with a track practice on Saturday, then boot camp and spin easy on Sunday. Track is a hard workout.
  • Week 1 – harder than week 2
  • Week 2 – hard but not as hard as week 1

Continue reading What is, how do we use it on Team Z (and why): Whistle Fartleks

Team Z – Reminders for this weekend – Tips for racing in the heat and setting your mind right to begin the swim.

In this email:

  1. Racing or training in the heat
  2. Reminders about swim “mental prep”, Swim Strategy, and Execution.

    =================================================================

  1.  Racing or training in the heat

I am so glad we are racing on Sunday and not Saturday.  

  • Saturday – 96 degrees with a real feel of 102. Mild wind at 5mph.  Humidity rises to 80% during the race. 
  • Sunday is 91 with a real feel of 91.  Fair winds at 8-9 mph. Humidity starts at 71% on race morning and drops drastically to 40% by 2pm.

*DO NOT BE A HERO.  Weather racing or training this weekend – it is going to be hot.

Continue reading Team Z – Reminders for this weekend – Tips for racing in the heat and setting your mind right to begin the swim.

Packing for a Triathlon, Transition reminders, tips, and tricks

Athlete Question:  Coach Ed, can you offer any guidance about what to use for a transition bag and/or how to pack for T1 and T2, at least at a general level?  I realize we will customize it to our needs, but what are the best practices and lessons learned?

Z:  When you have the chance – please try to attend one of our upcoming race strategy, rules, and transition clinics. Trust me – It is much easier to review this in person with you. BUT the info below will help I’m certain. Below are some reminders, and IF you did not attend the clinic, we would probably start with having you review the slides from the presentation (in clinics file on the team z yahoo group).

Link: https://members.triteamz.com/files/?dir=%2FClinics%2FGeneral%2BRace%2BPrep%2BClinic  (Click on the presentation after you get to this file).  There are a few other resources in there that may be helpful to you.

What is In this email:

A.  General Tips on packing for a Triathlon

B.  Sample Check List

C.  Text from “old” transition Clinic Document (the presentation is newer)

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A.  General Tips on packing

What goes in YOUR bag depends on the length of the race, the weather, and any special needs you might have that others don’t consider.  It always pays to be over prepared, ALWAYS.  As you gain experience, you will start to carry less and less gear with you to races.  That’s a promise. Continue reading Packing for a Triathlon, Transition reminders, tips, and tricks

2016 – A new Season, First Race? ! ? !

HELLOOOOOOOOO TO THE LARGEST, MOST FUN, MOST ENERGIZED GROUP TRIATHLON TRAINING PROGRAM MEMBERS ANYWHERE IN THE CIVILIZED WORLD.  Civilized world being defined as (but is not limited to) Arlington, Alexandria, Bethesda, Silver Spring, Washington DC, Herndon, Sterling, Reston, or Fairfax.  In general – Northern Virginia, Maryland, and DC.  Sometimes I find myself inserting key words which will help me find my posts in google searches some day!  🙂

HERE IS THE REAL MEAT OF THIS MESSAGE!  Welcome to the 2014 Triathlon Racing Season.  We kick it off at the Kinetic Triathlon this weekend, at Lake Anna Va.

I have a few reminders I want to share to help calm the nerves of our newest members, focus the minds of our vets, and set the tone for another weekend where Team Z leaves a mark on the local triathlon community!  This is long, it took me a long time to write.  PLEASE READ IT!

Continue reading 2016 – A new Season, First Race? ! ? !

What’s the deal with Whistle Fartleks in our track workouts?

*Track Coaches – you do not need a whistle, be aware of your surroundings and do not use a whistle or even a loud voice (get creative) if there are games on the fields,  a quiet neighborhood 6 am setting, etc.  Do not become a nuisance.  Be smart, and if you have questions – CALL ME 703-200-3081 (anytime tonight, or in the morning I’ll be up and out by 5:30 AM for Reston Track).  A good trade off might be simply holding your hand up in the air during the interval and dropping it when not in interval.  Or a stick.  Or a book.  Make people pay attention.

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Ok – the question is how is this read, and why have we not used these before? 

Track: 10′ W/U, 3 strides or pickups, 3-5 x 4-?’ whistle fartleks @ Z4 or lower – Focus on Technique as you change pace  

Continue reading What’s the deal with Whistle Fartleks in our track workouts?

Team Z – Triathletes “Art of Racing in the Rain”

“A dog who is prepared will be reincarnated in his next life as a human.  That which you manifest is before you.”

This according to Enzo – the main character of the book “The Art of Racing in the Rain”.  In the book, Enzo (who is a dog) believes in the Mongolian legend that a dog who is prepared will be reincarnated in his next life as a human.  He also constantly repeats the mantra “that which you manifest is before you.” Continue reading Team Z – Triathletes “Art of Racing in the Rain”

Bike Position Rules: An insider’s Guide to a Complete Understanding of the Cycling Rules

The USA Triathlon Commissioner of Officials, Charlie Crawford, has prepared a webinar on the topic of: Bicycle Position Rules: An Insider’s Guide to a Complete Understanding of the Cycling Rules.  If you are interested in watching, please check out the below link.

http://www.usatriathlon.org/events/usat/2014/07/charlie-crawford.aspx