Category Archives: Monday Team Reminder Emails

The week of 9/26 to 10/2

Please start wearing reflective clothing and lights at all outdoor workouts (running and riding).  Even a simple reflective vest is a massive help in keeping you safe through the darker months of the year.

*Outdoor Tue/Thurs rides are moving start times to 6 pm – ending at 7pm due to the loss of light.  We will continue to try and ride outdoors as long as we can.  Indoor spins will not begin until after November.

**Pool Closures are complete.  We are back to our normal swim schedule at all pools.  Outdoor facilities are closed.

***No boot camps for this build week –  boot camps return on Monday Oct 3 (next week).

In this email:  

  • Important Announcements for this week
  • High Level Overview of the Activities for this week (M-F)
  • High Level Overview of the Local Activities for this weekend (Sat-Sun) – There are no local group rides or runs planned for this weekend.  We would love for you to make a trip out to Cambridge to get in a ride/run during Ironman and to support your teammates!
  • Arlington Weekly Activities Details and Directions
  • ZMDC Weekly Activities Details and Directions
  • West Weekly Activities Details and Directions

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The week of 8/22 – 8/29 in Team Z

*Note:  Pool Closures start this week.  Please note the Pool Closure Information below and update your personal calendars.  At one point – many of our main Virginia Pools will all be closed at the same time.  We have secured a few extra weeks at an outdoor 50 meter pool in Springfield.  It may take a little extra time -but it is a 50 meter pool…outside.  Worth the effort.

** This is also the time of year where many of our swim coaches have vacation or various other commitments.  So… Va folks – I move around to help cover gaps.  I will be at Chinquapin on Tues morning of this week, then at Providence on Thursday morning.

In this email:  

  • Important Announcements for this week
  • High Level Overview of the Activities for this week (M-F)
  • High Level Overview of the Activities for this weekend (Sat-Sun)
  • Arlington Weekly Activities Details and Directions
  • ZMDC Weekly Activities Details and Directions
  • West Weekly Activities Details and Directions

======================================================================== Continue reading The week of 8/22 – 8/29 in Team Z

The week of 8/15 to 8/22 in Team Z

In this email:  

  • Important Announcements for this week
  • High Level Overview of the Activities for this week (M-F)
  • High Level Overview of the Activities for this weekend (Sat-Sun)
  • Arlington Weekly Activities Details and Directions
  • ZMDC Weekly Activities Details and Directions
  • West Weekly Activities Details and Directions

======================================================================== Continue reading The week of 8/15 to 8/22 in Team Z

The week of 8/8-8/14 in Team Z

I think we all need a recovery week, a good happy hour, and a few opportunities to learn (with, of course…additional happy hour).

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What is important and very new in this Monday to Friday Email?

**There are a few changes in clinic schedule and subject matter this weekend.  There are also minor changes in workout schedule and this is all related to the heat.  We are also cancelling all “local” weekday happy hours in favor of a “one team” happy hour on Wed at Cheesecake factory.**

***More details and directions for weekend events to come out on Wed.

GOOD LUCK TO OUR TEAMMATES RACING NATIONALS THIS WEEKEND.  Tear it up!  Make sure if you bleed, you bleed green and scare the hell out of everyone!

  • No Md Rock Bottom, West Caboose Brewery, or Arlington Dog Fish Head Happy Hours this week.
  • ONE TEAM HAPPY HOUR at Cheesecake Factory on Wed – bring your medal LP peeps…
  • Saturday’s track practice will start at 7 am – not 9:30 due to the heat (76 at 7 am, 90 at 9:00 AM).
  • Saturday we have the all important Heart Rate Training Clinic at 1:15 PM at my house – there should be 50 of you here for this.
  • Saturday following the HRT clinic I will hold a review/additional session for “Race Strategy, Rules, Transitions”all newer triathletes should be here without fail! 3:15 until questions are done.  We will walk through a day in a triathlon race – what to expect, where to go, what to do, etc.
  • Saturday – we will also have beer and wine (BYO wine) during the HRT and “Race Strategy, Rules, Transitions” clinic.
  • Sunday AM – we will move our boot camp to 7:00 AM. Heat…
  • Sunday AM – we are changing the clinic from ERGO to The “Recovery Clinic” – We’re talking trigger points, foam rollers, pain, relief, pain or lack of pain, recovery..confused? Come check it out!  (8:00-9:00 AM after boot camp).
  • Sunday AM – we will have our easy recovery ride from 9:00 AM until 11:00 AM.

Continue reading The week of 8/8-8/14 in Team Z

The week of 6/27 to 7/3 in Team Z

What is important and very new in this Monday to Friday Email?

1. There is run 2 HH tonight in Arlington, Reminder on Wed/Thurs recovery workout combo happy hour events (see Abe’s comment and “adjust his attitude” as necessary)
2. This week begins the 90 minute OPTIONAL swims for IM Lake Placid Prep – certain locations only
3. Reminder about our Summer Old Keen Mill outdoor 50 meter pool swim practice option
4. General Announcements

What is not so new in this Monday to Friday Email?

5. High level overview of the activities for this week in Team Z.

6. High level overview of the activities for this coming weekend in Team Z.

7. Arlington Weekly Activities Details and Directions 

8. Maryland Weekly Activities Details and Directions

9. West Weekly Activities Details and Directions

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1. There is run 2 HH tonight in Arlington, Reminder on Wed/Thurs recovery workout combo happy hour events

(Don’t forget we also have Wed PM run/hh at Vienna brewing company and in Bethesda at Rock Bottom, Thurs ride/hh at Dogfishhead)

Note from Debbie, the Workout Leader re tonight’s Run 2 HH:  If you’ve never done one before we will start at PRR Arlington at 6:30pm and then run flat/downhill to Nicecream Factory and Whitlow’s in Clarendon, have a happy hour and metro back up the hill to Ballston because running both ways would feel like work. Continue reading The week of 6/27 to 7/3 in Team Z

The week of 6/13-6/19 in Team Z

What is new in this Monday to Friday Email?

1. The over all Weekend Look Ahead and Poll – please vote! LINK TO WEEKEND POLL
2. High Level – Syracuse 70.3 weekend (race is still open, there is a relay option)
3. High Level – Luray Swim Fest (Practice Swim if Not Racing), Group Run, Group Brick, Team Social/Picnic
4. High Level – Both on Sunday.  Same location, back to back. The Nutrition Clinic & The Race Strategy, Transitions, Rules, Wetsuits, and what to expect on Race Day Clinic (only done a few races? Or no races? Don’t miss this one).

LINK TO WEEKEND POLL

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What is not so new in this Monday to Friday Email?

5. High level overview of the activities for this week in Team Z
6. Arlington Weekly Activities Details and Directions
7. Maryland Weekly Activities Details and Directions
8. West Weekly Activities Details and Directions
9. If you are having trouble reading these emails

========================================================================== Continue reading The week of 6/13-6/19 in Team Z

The week of 6/6 – 6/12

If you are new, and in anyway in need of assistance – PLEASE EMAIL ME!  Especially those who have been experiencing difficulty with the open water swims.

Please, I mean really pretty please -vote on our weekend poll:  https://members.triteamz.com/polls/

What is important and very new in this Monday to Friday Email?

  1. Referrals – Saturday we have an information AND kickoff session back-to-back. Please send the name and email of interested friends and I would love to invite them!  12:30 PM info, 2:00 PM Kickoff
  2. There is a beer and gears clinic at Coach Ed’s house on Saturday  – Noon.There is a guarantee that when you leave this clinic you will be able to climb like Lance Armstrong (but only before he started doping). But I think that is good enough for most of us.  But seriously – do you have a hard time getting up hills?  Did you know that there are more than just “several” options to make riding easier?  It should not be hard to get your bike up a hill, unless it the westernport wall.  Come and learn about what makes your bike run – the drive chain (pedals, crank arms, Chain Rings, Chains. Derailleurs, and rear cassettes.  IF you are a struggling struggler right now, please feel free to bring your bike but either leave it locked/in your car until the end of the clinic or we will have you put it around back.  we can look at your set up and suggest options (be prepared to spend more than 2 hours).  OH – and BRING BEER OR WINE!
  3. Sunday we have a swimming injury prevention, technique, and proper form clinicAfter the EPIC RETURN OF THE MOST EPIC OF ALL BOOT CAMPS and the the short /easy recovery ride. “THE” clinic starts at 7:45 AM at Fast Track Physical Therapy and guest speakers including Coach/Clinician/Candy Connoisseur “SHOWTIME KERRI KRAMER-WEBB”.  Also sharing the spot light is Coach/Dominant/Domesticated “I KNOW HOW TO TEACH PEOPLE TO SWIM DOMINIC LATELLA). We will follow with epic epic boot camp and then the easy neighborhood recovery ride.
  4. Sunday night there is a nutrition clinic at Coach Ed’s house from 4-5 PM with guest speaker a Rebecca “who won’t make you not eat what you want” Mohning .  How much of it though, that’s the problem!
  5. Announcements:

Alexis and I have mentioned several times recently that we are not going to hesitate to move or cancel a non-well-attend workout.  On the chopping block are:

  • The Combined Mid-West and Arlington Wed easy ride out of “Sears” (which is really beautiful Lake Barcoft Neighborhood, followed by the dogfishead happy is in jeopardy.  Marcia Insley is offering to be a ride lead to help the project along.
  • The Reston morning Track Practice at South Lakes is in Jeopardy.  We averaged 3-5 runners in the winter.  Sometimes a bit better in the spring. One week (only one) we had 14 runners.  Last week – THREE – runners. I am forcing Alexis to drive over the bridge and cover one of the Arlington Workouts so that I can be at South Lakes to support you guys.   I don’t understand it.  Most people leave the track saying things like “I can’t believe how much I have to work on, or how much I learned”.  But yet nobody comes back?  I mean – nobody is going to punch you.  Except maybe Eric.
  • We have already lost one lane at Claude Moore for evening swims – workout is in jeopardy.   We have had nights with 5-6 swimmers, and other nights with 10-12 as the summer picked up.  ONE night I had 15 people and I was pumped. The next week it was THREE.   I have seen many of face one day, or week, but then not the next.  If we had everyone showing up 75% of the time Claude moore would rock. L4 needs 15-20 swimmers to justify four lanes.  It costs us $80 to rent for lanes.  That requires 20 swimmers to break even.  When a paid coach is on deck – 25 swimmers to break even.  Claude Moore has been a financial disaster for L4.  It is totally being carried by AU and Providence. But at the current rate we will go to three lanes, and soon – we would end up needing to go to spring hill or another workout (audrey moore pm, Spring Hill or Providence AM – Maybe UDC if you are working in the city).

What is not so new in this Monday to Friday Email?

4. High level overview of the activities for this week in Team Z
5. Arlington Weekly Activities Details and Directions
6. Maryland Weekly Activities Details and Directions
7. West Weekly Activities Details and Directions
8. If you are having trouble reading these emails

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4. High level overview of the activities for this week in Team Z

Continue reading The week of 6/6 – 6/12

The week of 5/16 – 5/22 in Team Z

Corrected below – apparently my wife prefers food, grog, and celebrations of soon to be babies.  I will relocate the bike maintenance and Heart Rate Training Clinics.  Same bat subject, same bat time, but new cave.  Stand bye.

In this email: 

  1. High level overview of the activities for this week in Team Z
  2. Weekend Look Ahead
  3. Arlington Weekly Activities Details and Directions
  4. Maryland Weekly Activities Details and Directions
  5. West Weekly Activities Details and Directions

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  1. High level overview of the activities for this week in Team Z

Continue reading The week of 5/16 – 5/22 in Team Z

The week of 5/9-5/16 in Team Z – AND KINETIC RACE WEEKEND EVENT BRITE POLL PLEASE VOTE!

If you have trouble reading these emails or generally dislike yahoo groups – Please click on me. Or copy and paste:  https://goo.gl/bUakVy  into your browser

NOTE THE RACE WEEKEND VOTING PLEASE:  WE shop on Thursday, Your vote on Thursday afternoon or Friday is meaningless and causes extra work.  Please help! 

Ahem….

  • Kinetic is this weekend
  • There are only 3 weeks of work, 2 recovery weeks, and then taper – then we race Williamsburg!
  • There are only 5 weeks of training for Ironman Lake Placid remaining.  3 more recovery weeks and 3 of taper.
  • Rock Hall is in 3 weeks
  • Syracuse in 5.
  • 11 weeks of training, 6 recovery,

I’m sure excites some of you, and it might make some of you nervous. If you need help with a training plan or a perspective check – please email me. I know I have a few of you still to get to, but I’m collecting a new bucket. I got to most people last weekend and I’m on top of it!

In this email: 

  1. High level overview of the activities for this week in Team Z
  2. Arlington Weekly Activities Details and Directions
  3. Maryland Weekly Activities Details and Directions
  4. West Weekly Activities Details and Directions
  5. Weekend Look Ahead
  6. RACE WEEKEND VOTING FOR FOOD, ETC

========================================================================== Continue reading The week of 5/9-5/16 in Team Z – AND KINETIC RACE WEEKEND EVENT BRITE POLL PLEASE VOTE!

The weekend of 5/2-5/10 in Team Z

If you have trouble reading these emails or generally dislike yahoo groups –

  1. Please go to members.triteamz.com and click on “coaches comm” on the top navigation bar.  Every post from Alexis or I SHOULD be posted there.  We are getting much better at this.
  2. Alternatively you can go to the blog on the member site, and select “Moday-Friday Events” category.
  3. Soon yahoo groups will be gone all together – less issues of error when we eliminate the redundant communications.

If you are new, and in anyway in need of assistance in attending one of these weekday events, please email me.  I will make sure there is a connection made to Alexis, Myself, or a workout leader if we are not at that specific event.

Ahem….

  • 6 weeks of “work”, 2 recovery weeks – and then we are in full out 2 week taper for Rev 3 Williamsburg
  • 6 weeks of work, 3 recovery weeks and 3 full weeks of taper until Ironman Lake Placid
  • 14 weeks of work, 6 recovery weeks, and taper for Ironman Maryland
  • Kinetic is next weekend
  • MoM is 3 weeks
  • Rock Hall is 4 weeks

I’m sure excites some of you, and it might make some of you nervous. If you need help with a training plan or a perspective check – please email me. I know I have a few of you still to get to, but I’m collecting a new bucket. I got to most people last weekend and I’m on top of it!

In this email: 

  1. High level overview of the activities for this week in Team Z
  2. Arlington Weekly Activities Details and Directions
  3. Maryland Weekly Activities Details and Directions
  4. West Weekly Activities Details and Directions
  5. Weekend Look Ahead

========================================================================== Continue reading The weekend of 5/2-5/10 in Team Z