Cold Weather Marathon? Why a trash bag won’t do the trick.

Veterans – feel free to offer your ideas and suggestions. 

It just took me forever to write this. 

Outlook crashed after you learn to be a warrior so I had to start over.

I do not have the energy to proof read – have fun with this.

I know everyone will learn something.  Like, how can a lady go in a urinal or a Gatorade bottle just like the boys? What is in this very long but worth the read email: 

  1. How to become a WARRIOR: Step 0, Be Prepared.  Watch for updates from the race
  2. SORRY – A TRASH BAG IS NOT GOING TO DO THE TRICK.
  3. You can do this, and you can make it FUN. Are you gathering berries?  OR ARE YOU A WARRIOR?
  4. How to become a WARRIOR: Step 1, Be Prepared.  Be over prepared
  5. How to become a WARRIOR: Step 2, Break it down into reality. THIS IS NOT A BEAUTY CONTEST
  6. How to become a WARRIOR: Step 3, Break it down into reality. You had to go to Good Will anyway….
  7. How to become a WARRIOR: Step 4, Break it down into reality. You know how to run in the cold already
  8. How to become a WARRIOR: Step 5, Break it down into reality.  So maybe it is a LITTLE colder than you are experienced with
  9. How to become a WARRIOR: Step 6, Break it down into reality.  Do you think you won’t have to pee?

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  1. Watch for updates from the race

Frankly – I’m very surprised if the race just pretends this is not an issue.  A statement must come out. I don’t expect them to have a solution, but at least a stern warning and suggestions/comments on safety.  (Maybe they have, but I’ve not seen it).

  • At 6 am tomorrow, it will be 24 degrees, sustained winds near 20 with gusts to 25.  Real feel will be 12 degrees. 
  • At 8 pm tonight, it will be 32 with winds sustained in the 20’s and gusts to 40 mph.  Real feel will be 24/25 degrees.

 Sounds like 8pm tonight is a good time to practice your strategy to me.

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  1. SORRY – A TRASH BAG IS NOT GOING TO DO THE TRICK.

What Kyla et al are really asking about is, “How am I going to survive getting from my car to the race start and being stuck in my coral, for potentially up 2 or more hours.  I’ve run in cold weather, but I assume standing around 12 degree temps with wind for hours on end might be a different subject all together”.

And she is right to be focusing on this. Your head is not in the game if a plan is not in play….

This weather AND your situation is the real deal.

  • Race strategy for clothing is one thing (trash bag is in the mix here).
  • But strategy for walking slowly (from parking to race start) and standing around doing nothing for 1-2 or more hours in 12-degree weather (with wind – which is worse) is something to be taken more seriously.

Good thing everyone has a trash bag! Those with Hefty bags are going to crush others who only have garden variety kitchen bags”

Yes, that was smart ass.  But you are talking to a guy that has (for 10 years) made a living out of standing around in one spot in weather like this while watching people run in circles.  Granted – I’m a cold wimp.  But I can guarantee you that even the toughest of you will find that running gear and a trash bag are not going to help you conquer the hours pre-race when you are not generating your own heat.

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  1. You can do this, and you can make it FUN. Are you gathering berries?  OR ARE YOU A WARRIOR?

Guys, it’s time to “Get busy TRI-ing…. or get busy Crying.”

First, since we are one huge family we are going to do everything we can to support each other. That includes bringing our positive outlook and energy – and leaving the negative at home!   As racers, spectators, teammates, and friends: As of right now we are committing that we will smile from sun up to sun down.  We are going to start talking about how awesome this race is going to be.  The extra challenges make it more inspiring and exciting!

Those of us spectating will be able to say “I was there.”  “Man those guys were studs. I had a blast out there supporting them!”.

Those of you participating are lucky.  You are going to be able to talk about this for years to come.  Those of you racing will say

“That was one of the coolest experiences of my life.  Man – everyone else was freezing.  It was like DC before heat and clothes were invented.  People around me were acting like they were Neanderthals – I heard one say that he had to go out and kill another wildebeest so he could hang a new pelt in his cave’s closet for days just like this.  He was bitching about how he could not remember a colder race, including that torture fest that was the Rocks-to-Iceflow-5k back in 350,000 BC.  So many people were unprepared and they paid the price.  Me? I was a rock.  I had a plan, I executed it.  I took the bull by the horns and I showed mother nature that she only added to the sense of accomplishment by throwing these pathetic weather conditions my way.  I crushed it.  ‘They’ were prepared to gather berries.  I was prepared to hunt for the kill. I was a fricking WARRIOR. 

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  1. How to become a WARRIOR: Step 1, Get Your Mind Right

To become Warriors, we will do everything we can to be prepared (and be prepared to support each other).  Here are some of my suggestions to help you deal with the less than ideal race conditions.  Some of you think I’m crazy, maybe even a wus.  But those of you who follow these ideas (or ideas that others share with us) will be lusted after as you sit around smiling and laughing as you are in your corral before the race starts.  This positive attitude will, of course, translate to your experience during the race itself.

Your memories will reflect AWSOMNESS.  Your fiends will say “That sucked”.  You will say “Really?  That was the coolest race of my entire life!” 

To get your mind right, do the following:

  • If you want to pout about it, let’s do it NOW.  Ok, feel better?
  • Accept the fact that it will be windy, dark, and overcast
  • Stop worrying about what you can’t control.
  • Focus on what you can control to win in this situation
  • Repeat the following saying RIGHT NOW.  Continue to repeat this phrase until you believe what you are telling yourself.

“Having accepted that is going to be dark, windy, and colder than hell… I have made a conscious decision to be positive from this point forward.  I will wake up pumped.  I will wake up smiling.  I will wake up ready to CRUSH this day and not let the weather make md do otherwise.  When I hear people complaining around me…I will smile and laugh inwardly. I ‘ll be so damn happy because I know my teammates and I are all relishing this experience BUCAUSE WE ARE PREPARED AND WARM AS A BUG INA RUG.”

To accomplish this, you will need to consider your individual concerns for the weather and build a plan to defeat them.  Accept that this is an AWEOSME OPORTUNITY to learn how to race in less than ideal conditions – and leverage what you learn for the future.

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  1. How to become a WARRIOR: Step 1, Be Prepared.  Be over prepared

 Spend a few dollars (or sacrifice a few things) to make this experience something you will look forward to. You have invested enough of yourself in $$ and training that a little bit extra is worth it. Some of my favorite tricks for racing in the chilly weather are below.

Remember that Pre-Race is your biggest issue. You can rely on your body heat and experience training in the cold to get you through the race.  Lets talk about pre-race – and then take anything you learn with you on to the run itself if you choose.

First, Wind is your enemy – you must defeat it.  If you can beat the wind and keep your head, hands, and feet warm pre-race…. then when the gun goes off your body warmth will do the job and you will rock your day.

Pre-Race. Wear your cold weather race gear to the race. If you don’t have a good cold weather running pant or jacket (which usually can also be used for riding)- go to REI (or other) and buy some tonight/today. Or borrow some from your friends.  If you buy them you will use these for years.

Additional items Pre-Race – your goal is to be EXTRA WARM!  Your body uses a ton of energy trying to generate heat (that is calories folks). IF you do the work, the body will save those calories.

What you could bring:

  1. Ski Hat
  2. Gloves
  3. BOOTS
  4. Thick socks
  5. Four wind layers (down, flannel, anything you can find)
  6. Bring extra pairs of hand and foot warmers
  7. When you think you have enough, bring MORE for back up.
  8. Leave it all at the start line when you are ready to race.  Take with you only what you think you will need.

Simple, right?

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  1. How to become a WARRIOR: Step 2, Break it down into reality. THIS IS NOT A BEAUTY CONTEST

 How do you carry it from the car and all morning before the race?  How can you do these things without wasting money or throwing away your favorite gear?

  1. Head: An old pair of sweat pants you’ve not worn in a year.  Cut off the legs and tie them in a knot. This is a ski hat.  Anything you can wear on your head that you don’t mind trashing.  Something that will fit under a hoodie
  2. Face – a scarf, tshirt, towel wrapped around your head. I don’t care, bring it.
  3. Hands: Gloves.  Duh.  Your running gloves are for racing – keep those in your pocket (or on).  Old wool socks with a hole in them.  4 pairs of those old cotton socks you have not worn in two years.  1 sock. Then a plastic grocery bag (wind), then another sock to hold it in place. Rubber band over your wrist if needed to keep it all together.  Don’t forget to stuff TWO pairs of hand warmers in each glove.  This is about comfort and no stress, not about an extra .50 you don’t want to waste.
  4. Boots.  Maybe harder – but most of you probably have old one’s you have been meaning to donate to good will anyway.  Carry your running shoes with you and wear the boots and massive socks (or multiple layers of socks) before the race.  No boots?  You are a size 10 shoe.  Buy the $5 slippers at Kmart.  Anything with a bottom to them.  2 pairs of old crappy socks with a trash bag stuffed between (wind, helps keep heat in).  Put a toe warmer below and above your feet. Then the slippers.  The ideas are endless. Really over the top?  Wear your running shoes to walk to the corral or race start – then put on your contraption until the last few minutes.
  5. Outer layers – I’d put $100 on the act that you have at least 10 items of torso gear that you have not worn in years or are ready to donate.  Bam.  Wear all of those and THEN put the trash bag on (wind, heat in).  Get a body warmer (same thing as hand warmers, sold at REI etc).
  6. Hoodie – SOMEWHERE IN THERE IF YOU CAN HAVE A HOODIE THEY ARE HUGE!  Keeping that warmth in from your body to your head.  Defeating the wind…hoodies are magic.

EXTRA STUFF:

  1. Bring it just in case. I’m serious.
  2. Extra hand warmers or foot warmers (foot warmer will stick where you put them). Do you end up cold in your neck? Stick one on your neck. Your thighs are getting bitten by the wind somehow? Stick a foot warmer inside your layers on your leg.
  3. Extra trash bags or ziplocs or newspaper.  Putting these anywhere will help.  Newspaper inyour torso – its like the best under layer possible.  There is a reason the Pro Riders stuff a paper in their jersey as they descend the high mountains.

HOW DO YOU CARRY IT ALL?

  1. 5-gallon bucket and a trash bag.  Make sure there is an extra towel or a crappy old pillow that needs to see the trash (couch pillow, whatever).
  2. When you get to the race and have to “sit around”. The things in the bucket are in a bag.  Even more stuff is in another trash/hefty bag slung over your shoulder.  Flip the bucket over and put the pillow/towel on it and you have a seat.  Everyone else is standing for an hour.  Why you?

YOU DON’T HAVE ANY OF THESE THINGS?

  1. Five-gallon bucket is at home depot or lowes.
  2. You don’t have these things you don’t want to use?  ASK YOUR FRIENDS OR FAMILY – $1,000 says you can set yourself up sweet without spending anything

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  1. How to become a WARRIOR: Step 3, Break it down into reality. You had to go to Good Will anyway….

Straight forward.  Dump your closet and or dresser.  Take a bag full of things light enough to carry.  What you do not use, you can share with people around you will worship you and talk about you for the rest of your life.  Anything you leave behind at the race start will go to charity anyway.

Lay it all in a pile on the ground and snuggle in it.  I don’t care.  You will be the envy of your Corral.

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  1. How to become a WARRIOR: Step 4, Break it down into reality. You know how to run in the cold already

Don’t do anything different than you have in the past.  Don’t wear some new fancy underwear that has wind stop in the front (these are real).  Don’t make that mistake! Stick with what you know.

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  1. How to become a WARRIOR: Step 5, Break it down into reality.  So maybe it is a LITTLE colder than you are experienced with

Don’t do anything different than you have in the past.  Don’t wear some new fancy underwear that has wind stop in the front (these are real).  Don’t make that mistake! Stick with what you know.  Except maybe:

  1. Carry an extra pair of thin socks in your jacket.
  2. Carry 3 extra sets of hand warmers or foot warmers in your jacket
  3. Wear the trash bag from pre-race to help you during the race.  Take it off if warm, put it back on if getting cold.
  4. Keep the layers of socks on your hands.  Remove them until you don’t need them, but try not to throw them away if you can carry them.
  5. Duct Tape over your shoes (keep air out of those vents that are actually designed to funnel air IN (to keep your foot cool and dry in the summer))

These are all just ideas.  You must do what is right for you.  If you can swing it – the psychology of having these things is amazing.  Even just “knowing that they are there” in case you need them is super powerful.

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  1. How to become a WARRIOR: Step 6, Break it down into reality.  Do you think you won’t have to pee? 

Being in the cold will make this worse, trust me.  Read up on it.  This is no secret.  So what are YOU going to do?  Your plan.  Hold it if you want.  But peeing when you need to (especially before the race) is an awesome feeling.

Ideas.  Not saying they are legal or not embarrassing.  Not saying you should do them if you don’t want.  Not suggesting that you do any of them.  Just saying…

  1.  I’ve seen 1,000 people pee in public at a race start like this.
  2. Boys (see also girls below) – bring a Gatorade jug (anything with a wider top and a screw lid). TAPE IT UP IN ADVANCE SO YOU CAN’T SEE IN IT. That’s good for you and the people around you.  Witnessing the “act” is different than experiencing the product.  Hit the trash can on your way out.  Get it full?  Your call.  Hide around the corner of a building. Cover yourself with a towel, hide behind friends.  Just ideas.
  3. Ladies.  You go girlSami fresh.   Travel John  I have looked quickly – you can find these in stock at REI, Toys are us (think kids and road trips), and Target.  Ladies – don’t forget the Gatorade bottle.

Guys – you can use the lady’s products too…just think about it.  Don’t even have to move, just stand there behind a buddy.  Find the trash.

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

General questions about the week, weekend, triathlon…and any additional curiosities… try emailing the list! The email address is Community@lists.triteamz.com

In this email: THIS EMAIL COVERS BOTH THE WEEK, AND THE WEEKEND (normally they are two separate blog posts/emails)

  1. Important Updates for THIS week (please read!)
  2. Overview and Reminders of M-F workouts for this week
  3.  Saturday Group Run: 9:00-11:00 AM at Arlington Potomac River Running Store (Ballston)
  4. Post Saturday Run Happy Hour/Lunch at Applebees (next door): 11:00 AM
  5. Sunday Group Ride: 9:00-11:00 AM at Bell Haven Marina
  6. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions

Continue reading

*Note:  Talia and I are leaving for CT this afternoon for a death in her family.  We are not sure when we will return, likely later in the week/weekend.  I will check my email periodically, but please call or text me if there is something urgent.

General questions about the week, weekend, triathlon…and any additional curiosities… try emailing the list! The email address is Community@lists.triteamz.com

In this email: THIS EMAIL COVERS BOTH THE WEEK, AND THE WEEKEND (normally they are two separate blog posts/emails)

  1. Important Updates for THIS week (please read!)
  2. Overview and Reminders of M-F workouts for this week
  3.  Saturday Group Run: 9:00-11:00 AM at Pierce Mill, Rock Creek Park
  4. Sunday Group Ride: 9:00-11:00 AM at Falls Church High School
  5. In addition to this email in your “in box”…three additional ways to access Team Z Activity Details and Directions

Continue reading

The weekend of 2/17 and 2/18 in Team Z

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Important Announcements:

  1. Do not miss the heart rate training clinic, do not miss the Run Injury Prevention Clinic.  See details below.
  2. PLEASE come to the HRT and RIPC Clinics…I know for a fact that you will not only “not regret coming”…you’ll be jazzed when you leave.  You will learn so much!
  3. I will order in for the HRT clinic – pizza probably.  Bring a few$$ to contribute.  See the poll for pizza preference.
  4. There is a place to change and “wash up” (No showers) at Arlington Oaks after track, before the clinic.
  5. There is a place with full shower at Fast Track if it is needed

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In this email:

  1. Saturday Track Practice:  9:00 AM at W&L High School
  2. Saturday “Heart Rate Training Clinic”:  11:00 AM at Arlington Oaks Recreation Room
  3. Sunday “Run Injury Prevention and Proper Mechanics” Clinic: 7:30 AM at Fast Track Physical Therapy
  4. Sunday “EPIC” Boot Camp:  9:00 AM at Fast Track Physical Therapy
  5. Sunday 1-2 hour group recovery spin (and movie) 10:00 AM at Fast Track Physical Therapy (movie is a documentary “The Barkley Marathons”)
  6. Sunday – I will be available during the spin to answer questions about anything – how to size the race gear, any random question at all.This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

Continue reading The weekend of 2/17 and 2/18 in Team Z

RNR Volunteer Opportunity (and registration link)

Crickets?  Off to a fast start and then the brake lights are on!

*Don’t forget you can bring your friend, family, enemies to this social.  They can run or not run – hang out and help or sit on the ground and do nothing!  Everyone is welcome – this is a fundraiser.

I’ve spoken with three people in the last 2 hours that are coming – but have not yet registered.  I’m sure there are more.  I am going to go shopping tonight after spin.  I’ll start cooking tonight and finish early tomorrow.  If you don’t make the cut for affecting how much I buy, I still appreciate knowing if I’m going to be short before I get there.  There is always time to dance!

Register here:  Click on me Continue reading RNR Volunteer Opportunity (and registration link)

The weekend of 2/11 – 2/12 (Red Nose Run/Social)

*The Sunday Ride is also voted on in the Event Brite Poll, there will be no other poll for this weekend.

Hi folks – please take 5 minutes and check out the details for the weekend.  Of importance, as always, are the tickets for Red Nose Run.

  • I want to emphasize that you can walk a mile, run whatever you like, don’t run/just hang out, don’t run, just hang out and buy some very cheap
  • Team Z gear is on sale at the RNR. The prices are amazing – I’m trying to clear out inventory and move on to another store solution.
  • An example would be $20 for 3 pairs of LG riding shorts…we sold tons!  Probably 60-80 pairs of shorts walked out (thank you!).

The entry is $13 no matter what you choose or why you are coming. This event doubles as a fundraiser for MS.  Your entry fee includes…

  • Race timing/prizes for winners (free month of Team Z)
  • The social, a ticket for the raffle (chance to win one of 7 race entries and more) and a great lunch.
  • This is a great way to get to know some people.  I will be around for anyone who would like to ask a question.
  • New Zs… Please try to make it to the RNR.
  • If you are only coming to shop/eat, eat…come around 9:30.

If your run will take your 4 hours or more, please email me.

Thanks guys…

Z

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Please vote by responding on the event brite poll by Friday at 3pm – at the latest.

  • As always – we need time to plan, shop, and cook.
  • You can “pay” at the door – but the prices will go up by $5.
  • You have until Friday at 3 pm to vote – please do so asap.  Today even? <Wicked evil smiley face>
  • More details below for the entire weekend – Both Saturday (RNR) and Sunday (Ride from Riley’s lock) Team Z activities for this weekend will be “voted on” using EVENT BRITE link, not on a normal Team Z poll.  Yes, most options are “Free” and some options are in order to donate to MS.

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The RNR Raffle is massive – please come out and bring your wife or significant other if you like.  There will be a raffle, good grub, social (the raffle will have many prizes including 7 free race entries.

If you are coming to any RNR or Sunday Ride event – please “vote” on this Event Brite in order that I can allocate staff and plan appropriately. Thank you!

  1. Saturday Red Nose Run – 7:30 AM start for anyone going over 3 hours.  8:45 AM start for anyone running 2:45 or less. Goal is for everyone to finish between 10 and 11:30.  If you need extra time – reach out to me please.
  2. Sunday Group Ride – 9:00 AM at White’s Ferry
  3. What is a Red Nose Run?  Explained…
  4. How to get in the Red Nose Run Raffle for the 7 free race entries
  5. Team Z Fit Kit and “Team Z Overstock and reduced price inventory” will be at the Red Nose Run.  This is the last chance, last final chance to be placed in our order that was submitted this week (the order is for brand new Pearl Izzumi/Team Z race shorts and tops). If you are not sure what I am talking about – please come so I can show/explain to you!

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Saturday Red Nose Run Details (location, etc)

Bring with you a towel and change of clothes.  Please be mindful of your shoes – this place is nice so be prepared to change/take them off if we are tracking in “stuff”.   There is a bathroom onsite.

Please “Vote” on EventBrite if you plan to come, run, or volunteer.

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Sunday Ride, White’s Ferry at 9:00 AMThe Ride distance options are 17, 20, 34, 42, and 50. Ride time is capped at 4 hours max.  Everyone is done and home before 1PM.

Please “Vote” on EventBrite if you plan to come

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Red Nose Run Explanation

For those new to our team, a red nose run is a “team z produced” event designed to allow our athletes have a “simulated” race environment at key run workout dates.  During the winter, races are scarce due to the risk of weather.  So we put on our own “race”.  Everyone can win.  You simply come and run the distance that is prescribed on your training plan.  There are two divisions.

  • 10 miles or under – Red Nose Division
  • 11 miles or over – Runny Nose Division

At “registration” (on site), you will tell us how far you plan to run and what you predict your total finish time to be.  The winner of the race is the person who comes closest to their predicted time (divided by the total miles run). You are not allowed to wear your HRM or watch.

If you are running with us on Saturday, it is a $13 “entry fee”.  What do you get for your entry?

  • Helps cover the cost of the facility rental
  • Team Z will donate 20% of the entry fees to Strike Out MS
  • The prize for the winner of each division is one month Team Z Dues.
  • Each Entry receives one raffle ticket for prizes such as gift certificates to restaurants and other local establishments, training nutrition products, training DVD’s…and and more.
  • Included in the raffle will be free race entries (Luray triathlon, Rev 3, and VTSMTS)
  • We will have an aid station which you will pass on each out and back.  Soda, Water, Various Chips, Combos, Cookies, Chicken Broth.
  • Pre and Post Run Coffee/Soda/water
  • Post Run grub will include fixin’s and all that for you to make a burrito bowl or soft tacos.  The mains will be Black Beans, Cilantro-Lime Brown Rice, and Seasoned Ground Turkey and Beef.  Fresh salsa, Tomatoes, Guac, cheese, lettuce, sour cream, fresh tomato salsa (maybe Roasted Chili-Corn Salsa.  Chips.

Please “Vote” on EventBrite if you plan to come

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How to get in on the raffle for the free race entries

*You are given one raffle ticket as part of your “race entry”.

This event serves as a fundraiser for Strike Out MS.  You will  have the option on Event Brite to donate additional $ in exchange for additional raffle tickets.  $10 for 2 additional tickets.  $20 for 5 additional tickets. $40 for “wing span” (finger tip to finger tip).

Please “Vote” on EventBrite if you would like to play.

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 Team Z Fit Kit and Team Z “Overstock and clearance inventory”

…will be at the RNR as well.

If you are not running, please come by and check it out.  Vote on the poll so I can count you in for the food.

And please, please help us raise some funds!

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.

The weekend of 1/27 and 1/28 in Team Z

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Important Announcements:

  1. The Saturday track workouts will be at W&L High School (not George Marshall) until further notice.
  2. Monday AM Boot Camp and Yoga will be going on hiatus until April.  We will consider our options in April.
  3. Boot Camp, Spin… OR NOT:  Please come by Fast Track on Sunday anytime after 10:30 until 12:30 or so – GEAR ON HAND TO BUY ON THE SPOT – BIG SAVINGS (want to clear things out).
  4. SAME AS #3 – FIT KIT IS AT FAST TRACK – THIS SUNDAY LETS GET YOUR JERSEY AND/OR SHORTS ORDER IN ON THE SPOT.  I will be there to help guide you if assistance is needed.  We will submit our order to Pearl Izumi on Feb 1.
  5. The “Plan your season” clinic (where we will discuss the season plans, review the race calendar, help making decisions on what races to focus on for yourself) will be on March 12 after the group Spin at Fast Track.

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In this email:

  1. Saturday Track Practice:  9:00 AM at W&L High School
  2. Sunday “get yourself some cheap gear” on the spot, order the shiny new race jersey for the summer):  10:30 AM – 12:30 PM at Fast Track Physical Therapy
  3. Sunday “EPIC” Boot Camp:  9:00 AM at Fast Track Physical Therapy
  4. Sunday 1-2 hour group recovery spin (and movie) 10:00 AM at Fast Track Physical Therapy (movie is American Flyers)
  5. Sunday – I will be available during the spin to answer questions about anything – how to size the race gear, any random question at all.This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

Saturday Track Practice:  9:00 AM at W&L High School

  • When: 9:00 am
  • Where: W&L High School
  • What to bring: Dress warm for standing around before the workout starts, and after the workout ends (just in case).  Have a change of shirt/warm top and a towel in your car.
  • Please Vote to let me know if you are coming

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday: “Get yourself some cheap gear on the spot, order the shiny new race jersey for the summer):  10:30 AM – 12:30 PM at Fast Track Physical Therapy

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday “Epic Boot Camp” – 9:00 am at Fast Track Physical Therapy

  • When: 9:00 AM
  • Where: Fast Track Physical Therapy
  • What to bring:  ENERGY! We will be inside so bring warm weather workout gear, a towel (or mat, or both).  We will have the music, the microphone, the instructor, the workout, and “Show Time” Kerri Kramer – you just bring yourself!
  • Please Vote to let me know if you are coming

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday 1-2-hour group EASY spin and movie, 10-12 am (ish) at Fast Track Physical Therapy

  • When: 10:00 am “ish” to 12:00 PM
  • Where: Fast Track Physical Therapy
  • What to bring:  Your own trainer, a towel or mat for under your trainer, a towel for you, water/food as needed.
  • The movie will be “American Flyers”
  • Please Vote to let me know if you are coming

This weekend’s Poll, Please Vote: https://members.triteamz.com/polls/

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Sunday – I will be available during the spin to answer questions about anything – but especially winter gear, swimming gear/pools, bike buying…anything like that.  Just ASK ME when you get there.  I appreciate the prompt to ask for others interested.

The weekend of 1/21 and 1/22 – Red Nose Run weekend

Hey guys – vice a poll for this weekend,

  • We will use EventBrite for RSVPing to both the run and ride this weekend.
  • There are a bunch of “free tickets” which you will “buy” to let us know your plans for the weekend (running how far, riding on sunday and how far, etc).

The Red Nose Run on Saturday is a special Team Z group run/event –  See the details below…

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In this email:

  1. Red Nose Run Explanation
  2. Saturday Red Nose Run Details (location, etc) (7:30 am start for long runners, 8:30 am start for anyone running 10 miles or less) at The Club House for “The West Village of Shirlington” condos.
  3. Sunday Ride.  9:00 AM at Riley’s Lock

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Red Nose Run Explanation

For those new to our team, a red nose run is a “team z produced” event designed to allow our athletes have a race “simulated” environment at key run workout dates.  During the winter, races are scarce due to the risk of weather.  So we put on our own “race”.  Everyone can win.  You simply come and run the distance that is prescribed on your training plan.  There are two divisions.

  • 10 miles or under – Red Nose Division
  • 11 miles or over – Runny Nose Division

At “registration” (on site), you will tell us how far you plan to run and what you predict your total finish time to be.  The winner of the race is the person who comes closest to their predicted time (divided by the total miles run). You are not allowed to wear your HRM or watch.

If you are running with us on Saturday, it is a $13 “entry fee”.  What do you get for your entry?

  • Helps cover the cost of the rental
  • Team Z will donate 20% of the entry fees to Strike Out MS
  • The prize for the winner of each division is one month Team Z Dues.
  • Each Entry receives one raffle ticket for small prizes such as gift certificates to restaurants and other local establishments, training nutrition products, training DVD’s…and more.
  • Included in the raffle will be free race entries (trying to lock down a Rev 3 entry as well as a VTSMTS entry)
  • We will have an aid station (if we get enough volunteers) which you will pass on each out and back.  Soda, Water, Various Chips, Combos, Cookies, Chicken Broth.
  • Pre and Post Run Coffee/Soda/water
  • Post Run Potatoes and Chili (Beef, Turkey, and Veggie) with all the fixens.  Additional sides like garlic bread, cookies, and whatever else I can whip up.
  • There may be some adult beverage for your coffee or Tomato Juice – but you’ll have to ask for that on the DL.

This event serves as a fundraiser for Strike Out MS.  You will  have the option on Event Brite to donate additional $ in exchange for additional raffle tickets.  $10 for 2 additional tickets.  $20 for 5 additional tickets. $40 for “wing span” (finger tip to finger tip).

We can use volunteers.  You don’t have to be running to volunteer to help out.  And you can help set up if you are an 8:30 am runner, take down if you are a 7:30 AM runner…etc.  For the aid station we would do shifts.  2 hours each (around there).  We could use “timers”, “Registration Folks”, Etc.  Please let me know if you can help and we’ll coordinate the volunteers.  You can also bring family if they would like to help out, be a part of the raffle, etc.

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Saturday Red Nose Run Details (location, etc)

  • When: Check in starts at 7:15 or so…Saturday
  • When: Saturday – 7:30 am for anyone over 11 miles
  • When: Saturday – 8:30 am start for anyone 10 miles or under
  • Where (look at this link for address, google maps and pictures to help orient yourself):  The West Village of Shirlington (Club House)

Bring with you a towel and change of clothes.  Please be mindful of your shoes – this place is nice so be prepared to change/take them off if we are tracking in “stuff”.   There is a bathroom onsite.

Please “Vote” on EventBrite if you plan to come, run, or volunteer.

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Sunday Ride, Riley’s Lock 9 AM

The Ride distances will vary from 17 to 61 miles.  The hardest hill is the first one on the ride, so keep your chin up!

Please “Vote” on EventBrite if you plan to come