Tag Archives: DC triathlon

The weekend of January 24 in Team Z

As you probably already know, the weekend weather is projected to be a mess, especially Saturday.

With many of you having a long run on your training plans, it would suck not be able to run outdoors – however, with so much uncertainty about what to expect Sunday morning, we don’t think doing a Red Nose Run with all that is involved is a good idea for this weekend.

 

Here is what we’re going to do:

 

– The Saturday Belle Haven Ride will now become a Saturday Group Spin at The Endurance Athlete Center. We had a blast the last time we had a group spin here. The more the merrier!

– The Sunday Red Nose Run will now be a REGULAR group run from The Bike Lane at Reston Town Center. Reston offers access to the W&OD Trail, which we’re told is usually we-maintained and has mile markers. It also allows you access to restrooms and a ton of options when it comes to post-recovery grub. We’re hoping the sun melts off any black ice and it is an uneventful – but fun – running. Let’s all cross our fingers that the weather cooperates so we can have this run outdoors!

 

This weekend is a very fluid situation, especially for Sunday morning. Thank you once again for your patience as we figure this all out. If there are any other changes, you’ll know in plenty of time so that you can make other arrangements. Let’s make the best out of the cards we’ve been dealt and make it a fun weekend!

Continue reading The weekend of January 24 in Team Z

The Weekend of January 17 – 18, 2015

There are some changes to the weekend plan – please read the entire email below carefully! Because of the clinics, we decided to consolidate and make it easier for everyone to get to the workouts as well as attend the clinics.

Again – please use the email below for the weekend schedule, NOT the calendar on the Yahoo Group.

 

VOTE ON OUR WEEKEND POLL HERE

In this e-mail:
Saturday Group Ride – 9:00 AM – Walmart Haymarket, VA

Sunday Group Run – 7:00 AM or 8:00 AM – Endurance Athlete Center, Falls Church, VA

Sunday Swimming Injury Prevention Clinic – 10:00 AM – Endurance Athlete Center, Falls Church, VA

Sunday New Z’s Brunch – 11:45 AM – Clare and Don’s, Falls Church, VA

Sunday Advanced Heart Rate Training Clinic – 3:00 PM – Falls Church, VA
Continue reading The Weekend of January 17 – 18, 2015

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 

Week of 7/7/14 in Team Z DC/MD

It’s mega race weekend! Two race weekends (Musselman and Colonial Beach) for the price of one. Sweet! Our local weekend group workout is a Saturday brick. Why not consider joining us in Colonial Beach on Sunday? Maybe do a relay or just come down to support the team? It’s just a thought.

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

Continue reading Week of 7/7/14 in Team Z DC/MD

Week of 7/7/14 in Team Z West

NO BOOTCAMPS THIS WEEK BECAUSE 90% OF THE TEAM IS TAPERING. IMMT get your strength done on your own.

Was awesome to see 70+ riders yesterday – and lots of folks at the quarry swim. It’s fun to have so much energy in our rides! Keep it up! Now we look forward to our “A” races… this week it’s important to do ONLY what’s on the training plan. It will feel light and you will have extra energy, that’s the point! So don’t do anything silly like adding extra work. Having said that the work that we do – even through it’s less – is still important, so get it in! Do exactly what your plan says, no more and no less.

Eat right, hydrate now, make good choices.

In this email:

1. Important notes for the week
2. Overview of Team Z West events for the week
3. Overview of clinics offered this week

Continue reading Week of 7/7/14 in Team Z West

The weekend of 7/4-7/6/14 in Team Z

Vote on our poll to help us plan the weekend. Link to polls: http://sports.groups.yahoo.com/group/TeamZ/polls

In this e-mail:
Saturday group run – hash alert – 8:00 AM – Hayes Park, Arlington, VA
Sunday group ride – 10:00 AM – Tyler Elementary, Gainesville, VA
Sunday open water swim – 12:00 to 3:00 PM – Milbrook Quary, Haymarket, VA
Sunday women’s only clinic – 3:00 PM – Elizabeth Hurley’s house, Vienna, VA
Continue reading The weekend of 7/4-7/6/14 in Team Z

This Week in Team Z West

Congrats to all the Gran Fondites and Mont Tremblants, and especially to Ed who was victorious in his one on one showdown with Bambi. I smell a happy hour quiz question…

In this email:

1. Important notes for the week
2. Overview of Team Z West events for the week
3. Overview of clinics offered this week

Continue reading This Week in Team Z West

Team Triathlon Training for This Weekend (6/13-6/15) in Team Z

Here’s your weekend triathlon training email – you’ll find the weekend updates right here for Washington DC, Arlington, Fairfax, and everywhere we are doing our training, including our big races!

REV 3 DETAILS ARE IN ANOTHER E-MAIL

LAST MINUTE QUESTIONS ABOUT THIS WEEKEND. So, baby #2 is due to arrive on Monday. But… I’ve given myself a few weekends off in a row just in case she comes early. Including this one. I don’t mind last minute e-mails or calls – I get them every weekend – but I just wanted everyone to know that if I’m unresponsive you may want to reach out to the person in charge of that particular workout. I will not have my cell with me in the delivery room. J And of course reading through this NOW and asking questions ahead of time is helpful.

Vote on our poll to help us plan the weekend. Link to polls: http://sports.groups.yahoo.com/group/TeamZ/polls

In this e-mail, local workouts:
Sat/Sun race weekend – Rev 3 – more deets in a separate e-mail
Saturday run technique clinic – 8:00 AM – PRR Arlington
Saturday hash run – 9:30 AM – PRR Arlington
Sunday group ride – 8:00 AM – Glen Echo Park, Glen Echo, MD
Continue reading Team Triathlon Training for This Weekend (6/13-6/15) in Team Z

Week of 6/16 in TEAM Z WEST

THIS POST IS ABOUT THE WEEK OF 6/16!

RP OFFLINE FOR A FEW DAYS. I’m sending this out a little early, I’ll be offline for most of next week when baby #2 is born (scheduled for Monday). Honestly, I may be checking e-mail now and then even during that time… but my attention will be divided to say the least. So please reach out today or tomorrow if you have any needs or questions. Otherwise, I’ll catch up with you Thursday or Friday of next week. Remember – I’m available by cell today and tomorrow too – (703) 597-2447. Sometimes questions are easier with a quick call.

If they are general questions not specific to the west – you could also hit up A-frame (speedy) (alexis). Ed is offline to Williamsburg then a quick turnaround to Mont Tremblant, so he is slammed as well.

New Z’s… don’t let this be an excuse not to come to practices next week!! Our workout leaders love the energy of well-attended workouts, and they’re looking forward to working with you!

In this email:

1. Important notes for the week
2. Overview of Team Z West events for the week
3. Overview of clinics offered this week

Continue reading Week of 6/16 in TEAM Z WEST