Category Archives: Team Z Annual Planning Resources

Team Z Announcements, AlwayZ Important

Please scan the table of contents, if nothing is of interest to you…please vote on the first poll listed below before you delete.

*Please vote on these new/re-run polls:  Shamrock Pre Race Pasta Dinner, DC RNR Pre Race Pasta Dinner,  Are you racing Shamrock or DC RNR, Are you entered in IML for 2017, are you entered in NC 70.3 for 2017, are you qualified for/going to ITU World’s in Penticton

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In this email:

  1. VTSMTS, Rev 3, Luray Triathlon, North Carolina 70.3 entries all increase by $10 on Jan 31. Mountains of Misery registration opens on 2/2
  2. Team Z 2017 Race Calendar – reminder
  3. Team Z 2017 Race Discount Codes (and Rudy Project discount) -reminder
  4. Va Beach Shamrock Group Housing (need to respond quickly if you are not in a house yet).
  5. Weekend Track Workouts will be at W&L high school from 9-10:30 AM until further notice
  6.  Did you qualify for ITU World’s.  If not, do you want to go and hang out in Penticton, British Columbia, Cannada?
  7. Monday Lyon Village Boot Camp and Yoga is on hiatus until April.  We will revisit our options when the itch is back.
  8. Claude Moore Swim Update
  9.  Are you on Strava and would you like to be a member of a Team Z group if we started one? (I know there is a small one out there, no need to email me)

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1. VTSMTS, Rev 3, Luray Triathlon, North Carolina 70.3 entries all increase by $10 on Jan 31.  Mountains of Misery Opens on 2/2 (get this on your calendar and remind me if I forget please)

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2.  Team Z 2017 Race Calendar – reminder

  • Can be found here: Click on Me 
  • There are two files, one for our tri specific events and one for “other events”
  • We will have some form of organization for everything on this list
  • If you are not sure what Mountains of Misery is…probably don’t have to worry about that until next year (unless you are already an avid 100 mile type cyclist. If you are, look at the website and give it some tought).

Just pointing out that of all of the 2017 VTSMTS events – the races we are doing are Kinetic, Rock Hall, and Savageman.

Just pointing out that all of the 2017 Rev 3 events – the races we are doing are Westfields Pool Sprint, Salute Tri Pool Sprint, Montclair Triathlon, Sizzling Tri Pool Sprint, Rev 3 Williamsburg

**We will discuss these races in detail on March 12, at noon – Fast Track PT (after group spin).  We will discuss each race and whether or not they should make your personal race calendar, how to prioritize them, etc.

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3. Team Z 2017 Race Discount Codes -reminder

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4. Va Beach Shamrock Group Housing (need to respond quickly if you are not in a house yet).

Please forward all inquiries directly to Kim Hawksworth.  Klarson125@hotmail.com

All,
I have nailed down a couple houses for Shamrock – they’re around the 700 S. Atlantic Avenue block, oceanfront or a block away.  I’ll pick a house based on how many people end up booking, and what type of bed situation everyone wants. The prices listed below are the HIGHEST they would be – depending on which house we get, these may go down slightly. The prices are INCLUSIVE for three nights, 3/17 – 3/20 (I can’t break it down if you stay fewer nights – unless you find someone to take one of the nights you aren’t planning on staying at the house). Keep in mind with three nights, you can show up either Friday or early Saturday, and you can stay later on Sunday instead of checking out early on Sunday before the races even start.

Please let me know your first and second choice for bed, if you’re traveling with someone, and how many nights you plan on staying. Please also let me know if you’re flexible with housing or not (willing to share a room but would prefer alone? Not willing to share a room? Etc?)

  • King (room to self) – $375
  • Queen (room to self) – $350
  • Double (room to self) – $290
  • Double (shared room) – $200
  • Queen (shared room – believe this is a sleeper sofa, but will confirm) – $250
  • Bottom Bunk Bed (shared room) – $125
  • Top Bunk Bed (shared room) – $115
  • Twin (shared room) – $160
  • Twin (loft) – $200

Again – if possible, I will try to bring these down a little….just depends how many people we end up with.

THANKS!!!

Kim

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5. Weekend Track Workouts will be at W&L high school from 9-10:30 AM until further notice

This is effective 1/26/17

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6.  Did you qualify for ITU World’s.  If not, do you want to go and hang out in Penticton, British Columbia, Cannada?

Please forward all inquires directly to Dave (thank you for managing this) Coleman at dcolman@zagmail.gonzaga.edu.

Poll:  Please Vote

Hello All,

Congrats to all those who qualified for Penticton and thanks to all of you who are coming to cheer! I’ve gathered up some details to help our Z contingent with logistics. For reference, here’s the Penticton schedule. Both Long Course Triathlon and Aquabike are on Sunday morning.

Housing: The hotels are filling up fast, as are the houses. Anne, Ashley, and I are staying with families at 543 Edna Ave, Penticton, BC , about 1.5 mi south from the Lakeside Resort and race central. The house is about halfway between Lake Okanagan and Lake Skaha. Jimmy and Michelle have a second house, which I think might be full or close to it. Here are a couple options in town near to the race site from VRBO, another VRBO, and HomeAway.

Flights: There’s a Penticton regional airport (code YYF), but the flights could get pretty dicey. If you’re just looking to fly in and avoid a long drive, look at Kelowna (code YLW), which is about an hour driving from Penticton. The drive from Vancouver, BC is four hours and the drive from Spokane, WA is 4:30, but both are options if you’d like to rent a car there. Keep in mind that bike dropoff has to happen Saturday starting at noon. Athlete briefings and swim course practice will be Saturday as well.

Bike Transport: Some of you have bike boxes, but for those that don’t, either reach out to the team or use Tri Bike Transport. Bike dropoff would be at Bonzai Sports in Falls Church, no later than 8/12. Pickup would be in Penticton near the transition area by the Lakeside Resort either Thursday 8/24 1-5 PM, Friday 8/25 9 AM-5 PM, or Saturday 8/26 10 AM-3 PM. Dropoff after the race would be 10 AM – 3 PM.

Good luck and looking forward to the big race this year!

David

  • Here’s the race website link: https://penticton2017.com/
  • Here’s the TeamUSA Penticton link: https://www.teamusa.org/USA-Triathlon/USAT-for-Me/Team-USA/2017-Penticton

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7. Monday Lyon Village Boot Camp and Yoga is on hiatus until April.  We will revisit our options when the itch is back.

This is effective as of 1/26/17

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8. Claude Moore Swim Update

I am going to have to talk with Frank (we work together with others to run L4) and then put some thought how to follow up on this. Your thoughts can be sent to me at coached@triteamz.com if you have ideas.

I don’t think I have to do much explaining when you see the numbers.  But there is always a solution, I just may have trouble seeing it sometimes.

  • One lane will not work for this team due to the vast aray of abilities.
  • Two lanes will probably not work well at all.  But for arguments sake…The cost to rent ONLY TWO lanes and a coach for a year (Tues/Thurs) is $8,560.
  • 15 people responded with interest in Claude Moore’s return
  • 8 people said they would pay quarterly, 3 said punch pass.  Assuming 1 punch pass per quarter, and hypothetical that the other 4 people who voted would pay quarterly – the annual revenue would be $6,600.

Obviously, without a donation of $2,000 or a total of 20 quarterlies and a 12 or more punch cards sold we won’t break even with two lanes. Those numbers are based on an annual commitment – each of the 20 would have to stay for the year or we’d lose money.

Again – I welcome ideas.  I would love to get this pool back on line but we can’t just wash $$ down the drain (ha ha).

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9. Are you on Strava and would you like to be a member of a Team Z group if we started one? (I know there is a small one out there, no need to email me)

Please vote on this poll.

Wondering if you should race Ironman 70.3 NC?

As a team we had more than 70 people vote that IM 70.3 NC would be their end of the season A race for 2017.  The race is on Oct 21 (Saturday) 2017.

Assuming everything stays the This is a flat course.  Even the swim (haha).  It is flat.  The bike course is not as nice as some I’ve seen…but the run course is really cool as it winds through Wilmington and spends a great deal of time around a local lake.   NOTE:  The course maps for 2017 are not provided yet on the website – so everything may change.  But no matter where they head it will likely be flat!

Who should enter this race?  Anyone on the team who wants to target the 70.3 for a season focus.  This is our big team race to end the season.  We’ll have good digs for your family/friends to watch – and it is only one week after Ironman Louisville.  That means almost everyone would be training and tapering on the exact same weekly schedule.

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You have to make this decision for yourself – FOLLOW YOUR GUT.  Wait until 2018 if that is what your head and heart are telling you.  Do not let pear pressure force you in to an entry.

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But what does it mean to enter this race? Wondering if you can do a 70.3? 

Well I can’t ever promise you anything. But I truly believe that if you are willing to take the goal seriously and “do the work” – there is not a single person on this team who would not be VERY WELL prepared for the distance by Oct 21.  By the end of the winter all of you will be running (all of you) more than 6 miles and riding for a few hours.  That is, if you even follow half of our training plan.

So – in March you will have that ability.  At that time – the beginning of our summer training plans – our most entry level training plan for Ironman 70.3 NC will start with a 3 or 4 mile run and a 20 mile or so bike.  We then have 27 weeks to bump you up to a 14 mile or so run, and a 60-70 mile or so bike.

  • If you take out taper weeks – that leaves 24 weeks. If you take out recovery weeks – that leaves us with 16 work weekends.
  • Run – if you started at 3 miles and we only increased your long run by 1 mile every weekend – you’d be running 19 or 20 miles before we hit the middle/end of Sept (race is Oct 21). Except – you will not be running that far in training.  You only need 14 or a few more – depending on the training plan.  So, we’d have to increase your run by about ¾ of a mile every work week.  But every third week is “off”.  Point is – super easy build and there is time to compensate for potential work/life/injury issues if they were to arise and put a pause on training.
  • On the bike – we could increase your ride by 5 miles each build week and you’d be at 100 miles. You only need 70 or so, max (not even) – we must increase your ride by 3 miles each build week (every third week is off)

Put some thought to this and let me know if you are having trouble making the decision – but we have to hurry b/c the race will fill up…it will.

Ironman 70.3 NC has opened

We had more than 70 people vote that IM 70.3 NC would be their end of the season A race for 2017.  The race is on Oct 21 (Saturday) 2017.

 

Assuming everything stays the This is a flat course.  Even the swim (haha).  It is flat.  The bike course is not as nice as some I’ve seen…but the run course is really cool as it winds through Wilmington and spends a great deal of time around a local lake.   NOTE:  The course maps for 2017 are not provided yet on the website – so everything may change.  But no matter where they head it will likely be flat!

 

Who should enter this race?  Anyone on the team who wants to target the 70.3 for a season focus.  This is our big team race to end the season.  We’ll have good digs for your family/friends to watch – and it is only one week after Ironman Louisville.  That means almost everyone would be training and tapering on the exact same weekly schedule.

 

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You have to make this decision for yourself – FOLLOW YOUR GUT.  Wait until 2018 if that is what your head and heart are telling you.  Do not let pear pressure force you in to an entry.

 

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But what does it mean to enter this race? Wondering if you can do a 70.3? 

 

Well I can’t ever promise you anything. But I truly believe that if you are willing to take the goal seriously and “do the work” – there is not a single person on this team who would not be VERY WELL prepared for the distance by Oct 21.  By the end of the winter all of you will be running (all of you) more than 6 miles and riding for a few hours.  That is, if you even follow half of our training plan.

 

So – in March you will have that ability.  At that time – the beginning of our summer training plans – our most entry level training plan for Ironman 70.3 NC will start with a 3 or 4 mile run and a 20 mile or so bike.  We then have 27 weeks to bump you up to a 14 mile or so run, and a 60-70 mile or so bike.

 

  • If you take out taper weeks – that leaves 24 weeks. If you take out recovery weeks – that leaves us with 16 work weekends.
  • Run – if you started at 3 miles and we only increased your long run by 1 mile every weekend – you’d be running 19 or 20 miles before we hit the middle/end of Sept (race is Oct 21). Except – you will not be running that far in training.  You only need 14 or a few more – depending on the training plan.  So, we’d have to increase your run by about ¾ of a mile every work week.  But every third week is “off”.  Point is – super easy build and there is time to compensate for potential work/life/injury issues if they were to arise and put a pause on training.
  • On the bike – we could increase your ride by 5 miles each build week and you’d be at 100 miles. You only need 70 or so, max (not even) – we must increase your ride by 3 miles each build week (every third week is off)

 

Put some thought to this and let me know if you are having trouble making the decision – but we have to hurry b/c the race will fill up…it will.

Important Announcements regarding Team Z Winter Training, plus more!

Hi folks.

Yesterday I posted the “Weekend Workout Locations” file for Dec – March.  Anything that is orange means I have not confirmed permit, speaker, or location.  This is a plan, it will likely change but not a ton.  You can plan on the orange events, though I will keep you in the loop when updates/new file is available.

IMPORTANT: In this email….

  1. Last year we planned to have all recovery rides as group spins for 1-2 hours, watching a movie at Fast Track after boot camp. We will do the same again this winter.
  2. Last year we also planned to have 1 of every 2 long rides as 1-4 hour spins at Fast Track watching multiple movies. This policy will change this winter.
  3. The Holiday Party this year is being planned in January to avoid the December conflicts.
  4. Red Nose Runs are scheduled for Saturday January 21, and Saturday February 11.
  5. Clinic Schedule for the winter looks like this.
  6. There are a number of post run or ride socials in the mix – locations mostly tbd – times mostly at 11 am (post Sat am run – these are normally “easy runs”). More info as finalized but save the date.
  7. Monday December 12 – Ugly Sweater Run sponsored by Nike * at Potomac River Running Arlington 6:30 PM

Continue reading Important Announcements regarding Team Z Winter Training, plus more!

Are you behind on long run mileage? No fear – start from here! What did you say about other gear?

In this email:

  1. I’m behind on the winter training for the March Races – What do I do?  NO FEAR – START FROM HERE
  2. What is the deal with recovery weeks and no group workouts?
  3. I’d like some help in how to shop for, or buy, a new bike…
  4. I’d like some help with picking out swimming gear, or figuring out where to start in terms of coming to swim practice
  5. I’d like some help in how to dress for winter riding, what could I buy – or how could I avoid buying as much as possible?

 ================================================== Continue reading Are you behind on long run mileage? No fear – start from here! What did you say about other gear?

Winter Clinics, Socials, Ride Schedules – and more.

Hi folks.

Yesterday I posted the “Weekend Workout Locations” file for Dec – March.  Anything that is orange means I have not confirmed permit, speaker, or location.  This is a plan, it will likely change but not a ton.  You can plan on the orange events, though I will keep you in the loop when updates/new file is available.

IMPORTANT: In this email….

  1. Last year we planned to have all recovery rides as group spins for 1-2 hours, watching a movie at Fast Track after boot camp. We will do the same again this winter.
  2. Last year we also planned to have 1 of every 2 long rides as 1-4 hour spins at Fast Track watching multiple movies. This policy will change this winter.
  3. The Holiday Party this year is being planned in January to avoid the December conflicts.
  4. Red Nose Runs are scheduled for Saturday January 21, and Saturday February 11.
  5. Clinic Schedule for the winter looks like this.
  6. There are a number of post run or ride socials in the mix – locations mostly tbd – times mostly at 11 am (post Sat am run – these are normally “easy runs”). More info as finalized but save the date.
  7. Monday December 12 – Ugly Sweater Run sponsored by Nike * at Potomac River Running Arlington 6:30 PM

Continue reading Winter Clinics, Socials, Ride Schedules – and more.

Choosing your Team Z Winter 2016/17 Training Plan

Take a look below – start noodling your plan.  Note that these selections are up on our website now.  You can change your categories as applicable – members.triteamz.com, Dashboard, Calendar Options.  You may also print out the hard copies – https://members.triteamz.com/files/?dir=%2FMonthly%2BTraining%2BPlan%2BHard%2BCopies

Note- I caught these errors and made the change on the data in the website – the hard copies do not reflect these changes so when you print them, please make these notes.

  • Either Half Marathon Program – Track 3 is 7-8 mile run this weekend, not 10.
  • Either Half Marathon Program – Track 4 is 8 mile run this weekend, not 10.
  • Either 8k Program – Track 3 is 5 miles, not 10
  • Either 8k Program – Track 4 is 6 miles, not 10

Here are the guidelines to begin choosing your training plan for the winter.  Take a look, print out/set up your website and s start following the plan today.  Even if you have questions that need to be answered.  Start following the closest program to what fits – then email me any and ALL questions about how to address the coming winter.  If you are racing another marathon, ½ marathon – considering another Ironman….please send me and email so I can be your coach and help you along!

More to come this week, Check out the general guidelines below

Continue reading Choosing your Team Z Winter 2016/17 Training Plan

Team Z General Announcements – Race Lodging, How to read workouts, and much more

A number of questions answered, PLEASE take the time to read the table of contents, then act accordingly on what is of importance to you.  This email will be stored in our blog under Coach’s Communication, Team Z General Announcements, and Annual Planning Resources.

  1. If you want gear from our store for Westfields or Rumpus: ORDER TODAY PLEASE
  2. Those who made the pre-order for the race kits, they are scheduled to arrive today
  3. Lake Placid Training Camp reservations Close today – Act now please.
  4. People racing Miami Man – please enter asap. They are not full, but 3 times as far ahead this year as last – they will fill up
  5. Miami Man Group Lodging – few spaces available
  6. Hotel for Mountains of Misery
  7. VTSMTS rules on bike cutoffs
  8. How do I read this workout: Bike: 10′ w/u, 5′ SLD, 1 x 4′ Z4, R/5′, 1 x 1′ Z5a, W/D8
  9. What should I be focusing on during Single Leg Drill?
  10. For some of us, on track day – it says “bike”. IS that for real?
  11. Luray Camping – New Registration Process. $10/tent/night
  12. Rock Hall Housing – NEW “Green Space” Tent/Camping offerings
  13. Savage Man Housing
  14. Team Z Relay Reminder
  15. How to join a team z relay – Email Team Z relay manager, Jennifer Medina, at medina_jennifer2002@yahoo.com. Make sure to include the following details

Continue reading Team Z General Announcements – Race Lodging, How to read workouts, and much more

Choosing your Team Z training plan for 2016

Choosing your training plan for the first half of 2016

 *Just b/c you train easier than you are capable of, it does not make it wrong.  Just because you train easier than you are capable of, it does not mean you can’t race your ass off and crush previous personal records*

After this email – if you have questions EMAIL ME (CoachEd@TriTeamZ.com).

Over the next several weeks the workouts for M-F are easy by design. But that does not mean off.  Pick your programs and focus on the easy stuff during the week and DO (GET OFF YOUR BUTT) the long stuff on the weekends. The weekend stuff is the single most important thing over the next month and if you wait 4 weeks you WILL BE IN TROUBLE. 

Guidance on choosing your plan for the first half of  this year.  This is for everyone, not just Ironman people. When you see me write “Ironman people” – everyone is included in terms of reading it.  THE LOGIC APPLIES ACROSS THE BOARD!

In this email:

  1. Picking the plan
  2. Why you might have picked the wrong plan

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Team Z Ultra Running and Swimming – Are you crazy enough?

Hi Folks – as mentioned previously, this year we are taking our first steps towards offering assistance with preparing for Ultra Running and Ultra Swimming Events as a Team.   We are going to start pretty slow, and we’ll go one day at a time until find our sweet spot.   Here is how things will roll.

 

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If you are interested in running an ultra-marathon – 50k, 50 mile, 100k, 100 mile, the idiots run – oh wait, they are all idiots runs! (I’m teasing – you are all nuts)…..

 

Please vote on this poll AND THEN ALSO EMAIL kiddtv@aol.com.   That is Sally Kidd – Sally is going to collect your names/contact info.  Then – we will host an ultra-running information session.   The team of coaches to guide you through this include…

 

  • Iwan Balcet – our first Team Z trainer, Ironman, and has run several 100 mile trail races and 50’s blah blah blah.  He did not look pretty when he was done.  But he’s still a badass.
  • Sally Kidd and Nicolas Nouvel – both experienced Ironmen and ultra-runners and they will serve as your “race captains”, cheer leaders – and shepherds through the season (social, training, etc).
  • Tony Stocker – Team Z Track Coach at TC Williams, Master’s Degree in Applied Physiology, Ironman Finisher, Ultra Running experience as well (I don’t remember which and I’m in too much of a hurry to ask).  J
  • Jordan Applebaum if he wants to play can as well – I’ve not even spoken with him yet (again, it’s all about the time remaining!).  Jordan has also run 5 or more 50 milers.

 

And then of course me, Alexis, and Kim.  But – those guys (above) are running point for us on this effort and I’m excited to see where this lands in the long run (hahah, pun intended).    So please respond to Sally and the poll if you have interest – all this is showing interest in is the information session!  The commitment to training for a 50 mile run is a little bit more intense.  We’ll coordinate a date and Kim and Alexis can communicate it if it happens while I’m gone.

 

In the meantime – Iwan shared some thoughts with me about Ultra Running and I wanted to pass them along.   Guys – everything we do is hard.  Ironman is not easy.  Marathons are not easy.  Running a second marathon immediately after the first one – I don’t think it is “only twice as hard”.   Take a look at Iwan’s general comments AT THE BOTTOM OF THIS EMAIL see if it helps you decide to embark on something silly like this.

 

 

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IF you are interested in Ultra Swimming Events –  2, 3, 4, 5, up to 20+ mile swimming events…

 

Please vote on this poll AND THEN ALSO EMAIL mde.edmunds@yahoo.com.   That is Mark Edmunds – Mark is going to collect your names/contact info.  Then – we will host an ultra-swimming information session.   Mark has done crazier things then you will believe – including 2nd place (I think?) finish at the 26/7 mile race around Manhattan Island.   Doh.  That’s pretty not smart too.  But still impressive.  Mark is a super awesome, humble, knowledgeable guy and he has years of ultra open water experience.

 

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General Comment – under no circumstance should any of you allow someone to pressure you into running any race, of any distance.  But with Ultra-distance racing of any type – you are no longer playing with the possibility of looking silly, you are playing with your health, safety – even your life.  This stuff is very hard, and needs to be taken  very, very seriously, cool?  There is no shame in spending a few years gaining knowledge, experience, and history.  These races are only going to get harder in some weird way, they won’t just “disappear”.  J  There will only be a handful of you in this boat I’m sure…so don’t feel “left out”.  NOT everyone is doing it!

 

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Iwan’s Comments

 

Ultra running (on trails rather than pavement) is a whole other animal. We use about 30-35% more muscles in trail running. Hip flexors, ankles and core take a beating. Maintaining a pace is nearly impossible and playing with heart rate can be “roller coaster”. I know of fast runners (3:00- 3:15 marathoners) that are completely hopeless once on the trail. It will be important for most folks to incorporate trail running into their training especially as they build up to these distances. Additionally, strength training should be altered a bit for better ankle strength, mobility and a few more.

 

A lot of people do not realize how much much slower they get on the trail and especially over the long distance. This will be a big mental adjustment for most triathletes :). Some people may also think they can power walk most of a race, but that is not always the case. You have to train to power-walk too if that’s part of your race strategy! Gear and footwear and nutrition are all important too of course- all of this stuff would probably make a good clinic.

 

Some things to consider about the North Face course itself (there is no 100k and 100m option btw) is that the cutoff times are strictly enforced – you don’t find that all all of these races, but definitely at TNF – and it’s not a “fast” course. For BOPers that might be a big drawback and consideration if they are looking to complete one of the ultra distances For example, you can almost multiply your marathon PR by about 1.5-2 times for the 50k (31 miles) and 2.5-3 times for the 50 miler to guesstimate a likely finish-time, especially for a first attempt.

 

One thing many people do not realize is that there is a HUGE difference between the 50k and 50m distances. 31 miles vs. 50 miles. Mentally and physically it is a big leap – the distances logically follow each other, but 30% more mileage is significant. For those going for the 50k or 50m, will this be their A race? If not, peaking for the March marathon for example may get in the way of successfully preparing for a 50k 1 month later. Peaking for a March marathon won’t even allow folks to reach proper training levels for 50m (safely) – they’ll have to be building mileage sooner. Risk for injury is so much greater with the increased distances without an already established base. Most of the team (I assume) will be new to this so they will be building their mileage for the first time over these distances. The body will take a beating!!

 

Again, hitting the trail on the weekend team runs will be important to help Zers build confidence on the terrain and get their body adapted – you have to learn how to attack the trail, take advantage of downhills, engage you core muscles, etc…

 

For tracks 1 & 2, long runs should be based on time (rather than mileage) and tracks 3 & 4 could be done with mileage, peaking at max 30-32 miles.

 

So, it might be obvious by now, but generally speaking, there are some pretty fundamental differences in the way any coach can prepare you for any event of any distance.  We are going to take a conservative and safe approach – which is what I always try to do.