Category Archives: Team Z Planning Resources

Included are our annual planning discussions (races, etc), Monday Email Reminders, Weekend Email Reminders from the coaches.

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:

2017 Kinetic Triathlon (Half and International are close to full). Get in while you can!

The Kinetic Half Iron and International Distance Race is filling up.

  • There are just over 100 spots remaining in the Saturday Kinetic Half Iron AND International.
  • Remember that this year Greg added an international distance to the same day/field as the traditional Saturday Half Iron.
  • It’s the same field limit (800) per day – not 800 for the int and then 800 for the half.  They are added together.
  • There are plenty of spaces in the Sunday Sprint Distance.

Remember that all triathlons are not “focus” or “A” races…   Continue reading 2017 Kinetic Triathlon (Half and International are close to full). Get in while you can!

Reminder for Team Z’s local weekend events/workouts (3/16 and 3/17)

A reminder for the local Team Z workouts this weekend.

I know things are quiet in terms of training for people – but I want to encourage you to make the run, the bike, or both. Just consider it a fun run and ride.  Let it get you outside and loosening up before the big push for the season starts in a few weeks. This weekend’s Poll, Please Vote:

We are looking for 20-25 Zrs for each day.  Friday afternoon we’ll look at the numbers and see where we are.  So, get out there and vote please!

  • If run numbers are decent – Karl and Jen have said they could put a short hash together (fun).
  • Ride numbers need to be decent for us to bring out the staff – the poll is critical.

The weather here is better than at the beach….

  • Saturday run temp (remember, 10 am so sleep in and grab some julio’s after!) – 48-50 degrees with calm winds.
  • Sunday ride temps 40-44.  Way warmer than last weekend!

This weekend’s Poll, Please Vote:


Details in this email for the weekend…

  1. Saturday Group Social/Fun Run (LOCATION AND TIME CHANGED) – 10 am at Uncle Julio’s
  2. Saturday Post Run Grub/HH at Uncle Julio’s 11:00 AM
  3. Sunday Group Ride – 9:00 AM at Poolesville HS – READ THE DIRECTIONS (Speed Traps)
  4. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions


  1. The Group Run for Saturday: 10:00 AM at Uncle Julio’s in Ballston 
  • When.  10:00 – 11:00 AM
  • Where:  Uncle Julio’s
  • AWOL/Workout Leads: Kathy, Jen and Karl, Kyla

This weekend’s Poll, Please Vote:


  1. Saturday Post Run Grub/HH: 11:00 AM at Uncle Julio’s in Ballston 
  • When.  11:00 AM
  • Where:  Uncle Julio’s
  • AWOL/Workout Leads: Kathy, Jen and Karl, Kyla

This weekend’s Poll, Please Vote:


  1.  The Group Ride for Sunday: 9:00 AM at Poolesville High School
  • When:  9-12:00 AM, Sunday – noon is hard stop.
  • Where: Poolesville High School
  • Awol: Linda
  • Ride Leader: Dona Sumption, Jodie Hofacre
  • Sag Driver: Sara Greene, Misha
  • Cue Sheets: Click on Me
  • Print out the Staff list for Sunday’s Ride: Click on Me

This weekend’s Poll, Please Vote:


  1. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions

First: Setting your Personal Team Z Home Page to represent Workout Locations and Activities

Second: Finding Information about Team Z Workout Locations or Training Schedules “on the go”.

Third: An archive of this email is captured on our member only website in the Coach Ed’ Communication Mailing List OR Coach’s Comms Blog Post.


Scope it Out: Shamrock important updates/action item

Detailed Post for Shamrock Weekend here.

 In this email:

  1. Local Scope It Out 5k
  2. Shamrock Race – Sunday Yard Arm Cancelled (new info TBA)
  3. Shamrock Sunday Weather and Pre-Race Reminder – BB&T parking lot
  4. Shamrock racers/spectators – please email me answers to the questions
  5. Shamrock racers – please let me know if this Race Roster is not correct 


Those racing the Local Scope it Out 5k – I want to wish each of you the best of luck.  I will be reaching out to you shortly…

Caroline Hemenway, Mike Schauer, Kara Bradach, Kate Hildreth, Luis Reinoso


For Shamrock Race Weekend: The happy hour planned for the Yard House (on Sunday, after the race finish) is cancelled.

  • In my head, I had the start time of the marathon and ½ marathon mixed up (the email is correct).
  • This resulted in my scheduling the happy hour on Sunday to happen before several people on our team would have even finished.  

After I receive your response to the questions at the bottom of this email I will communicate the final/appropriate time/location for the Sunday Post-Shamrock-HH/Grub.


For Shamrock Race Weekend: Sunday Weather and Pre-Race Reminder

You will have some time to wait before the race begins. Weather has improved a bit, temp 40 – 5 am, 45 – 11 am.

  • But wind chill is still at 32 and 36 respectively.
  • You are looking at sustained winds in the 20’s and gusts in the 30’s.

My suggestions (please build your own plan, let me know if you have a good idea I should share):

  • Plan/drop appropriate post-race clothes with the official bag check before you come to Team Z HQ.  This ensures access to what you need as soon as the race is over
  • Pre-race I will have the best shelter I can provide to keep you/family/etc warm (I’ll be there 5:30-8:30).  I will try to have something to nibble on to keep your tank topped off, and some coffee/etc to keep the bones warm.
  • You should have your race gear on or with you, ready to roll when you are at our pre-race HQ.  I would suggest you have ample clothing on top of your race gear to keep you warm as you walk to bag check, to our HQ, and back to the start line/wait for the start.
  • You can wear whatever clothes you like. But plan to have a family/team member take these clothes with them from HQ OR plan to use old clothes and leave them at the start line (they will be donated to charity by the race).


For Shamrock Race Weekend: Spectators and Racers – please answer the questions (send to me – not the entire list please)

  • Please also send me your expected finish time.  I’m going to attempt to track everyone. 😊
  • Please let me know if you think I’m missing someone.
  • Please let me know if you plan to be in town on Sunday after the race (staying until Monday); AND if you would like to come to a later afternoon team HH/Grub (probably 4/4:30, something like that).
  • If you plan to come to the later afternoon Sunday HH/Grub – how many people could be in your party?  I will try to plan something appropriate, and let everyone know when finalized.
  • If you are bringing a fellow Zr that is not racing (or are a Zr that is coming but not racing) – please send me their/your names so I can track (coordinate if necessary)
  • If you are brining family with you that is not racing – please send me their names so I can track and try to be aware – and possibly also coordinate

For Shamrock Race Weekend: Shamrock racers and/or teammates – please let me know if this Race Roster is not correct