Category Archives: Uncategorized

2016 – Packing Lists, Suggestions, Transitions – and more?

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:  (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)


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 2016 – Packing Lists, Suggestions, Transitions – and more?

New for 2015 – Injury Prevention and Technique clinics

This message is from Kerri Kramer Webb who is a Zer, Physical Therapist and owner of the Endurance Athlete Center. Below is a description of all the latest and greatest injury prevention clinics that are being offered for 2015.  All these clinics will offer good and practical ways for you to avoid injury and maybe even become more efficient and healthier triathletes!  How cool is that? Very cool! The dates for these clinics are on the weekend workout location file found here

Hi Zers,

This year I will be offering something completely new- An injury prevention seminar series. If you have been to the original, I have a ton more information for you broken down into 4 different topics. Each seminar will be offered twice a year and I will be bringing in other expert guest speakers. Here are the details:

Seminar #1: Work Ergonomics & Lifestyle Habits: Non-Triathlon Factors that set you up for Injury in Sport THIS SUNDAY!!!!!

Most triathlete injuries are blamed on repetitive motions of swim, bike, and run. This eye opening seminar will demonstrate how postures and actions in your everyday life have an absolute correlation to your performance in triathlon. Learn how to prevent injury with tips on workstation ergonomics, proper body alignment, and the influence of rest/stress to allow for recovery.


Seminar #2: :     Swimming Injury Prevention & Proper Form

Swimming requires a fine balance between strength, mobility, and proper technique. Discover if you have specific weaknesses and inflexibilities that are crucial to injury prevention & performance. Our guest speaker & swim coach, Dominic Latella, will take you through proper mechanics so that you will be ready to swim better & faster by your next swim practice.


 Seminar #3: :       Cycling Injury Prevention, Technique & Fit

No triathlete should have pain on the bike. The majority of training is spent cycling, and all problems can be solved with the combination of specific flexibility and strength, proper cycling technique and a really great bike fit. Certified Retul fit Specialist, Andy Cicero, and physical therapist Kerri Kramer come together to bring you a complete solution to improve speed on the bike and prevent injuries. Be prepared to crush your next race after this clinic.


 Seminar #4:    Running Injury Prevention & Advanced Mechanics

80% of all triathlon injuries are running-related. This no miss clinic includes partner testing to discover specific strength and flexibility deficits that will inevitably lead to breakdown in running. The EAC physical therapy team will teach you advanced running mechanics and drills to solve your running flaws. Run away from this clinic faster, stronger, and injury free.


Hope to see you there! Happy Training.

Kerri Kramer Webb

Owner, Endurance Athlete Center 

The week of 9/21 in Team Z MD/DC

Huge props to our IM Cozumel bound zers for completing one of their long ride/run weekends. Did you volunteer or participate in IM Maryland? I would love to hear your thoughts or read your race report. It should be an epic 2015 event for Team Z. We will dominate it!

In this email:

  1. Important announcements for the week
  2. Overview of Team Z MDC Clinics
  3. Overview of Team Z MDC events and activities offered this week.
  4. Links to all Team Z group workouts and directions

Awesome thought of the week:

“You learn you can do your best even when it’s hard, even when you’re tired and maybe hurting a little bit. It feels good to show some courage.”

– Joe Namath (Athlete, 1943- )

The week of 8/3 in Team Z MD/DC

In this email:

1. Important announcements for the week

2. Overview of Team Z MDC Clinics

3. Overview of Team Z MDC events and activities offered this week.

4. Directions to Team Z MDC Group workouts


Awesome thought of the week:

Everything you’ve ever wanted is on the other side of fear. –George Addair


  1. Important announcements for the week

A. Alexis is out from Thursday, August 7 till Tuesday, August 19.

The all hands weekend 7/19-7/20

Posting this after the fact 🙁   so it is documented. What a weekend!!!!


NOTE THAT WE CHANGED THE RUN LOCATION TO A PAVILION AT NEEDWOOD PARK. Miscommunication. Ed, Alexis, and I had a “who’s on first” conversation yesterday that was a result of my typo 6 months ago. We are running from a pavilion in Needwood Park (the opposite end of Rock Creek Park as Pierce Mill). We are not at Carderock. Totally my fault – kick me in the shins next time you see me.

What is the “all hands” weekend?
The all hands weekend is a team Z tradition. It’s the weekend of our peak in our training plans, and the weekend when our Iron folks have to ride 120 miles and run 20. These distances are a true physical and mental challenge and the time when folks going “long” benefit from the spirit and camaraderie of the team the most. So what does team Z do to support these folks? Why we grill of course! What else would Team Z do?! We will be grilling at both the ride and the run to encourage folks to hang out. And hang out you should – there is no better feeling than coming back from a colossal workout to 100 cheering teammates!
Continue reading The all hands weekend 7/19-7/20