New additions to the weekend plans.

  1. Complications from weather could affect Saturday workout plans.  Announcement will be made by email before 7:30 AM on Saturday.
  2. Track Practice (and run tips) on Saturday will be at TC Williams High School, 9:00 AM (vice George Marshall)
  3. There is a scheduled Bike Maintenance Clinic at my house on Saturday from 11:15 – 12:00.  After the bike maintenance clinic I will host/entertain/Q&A on the subjects of… “How and where to buy a bike“, “How to dress for winter riding and running – You don’t have to buy very much – come hear why”, “How and where to pick up proper swim suits and goggles for training”.  Details for each Saturday clinic are below.

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

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In this email:

  1. Saturday20 minutes to better running series” –  Running Tips provided by Kerri Kramer from Fast Track Physical Therapy.  9:00 am  at TC Williams High School
  2. Saturday Track Workout  –  9:20 am at TC Williams High School
  3. Saturday Bike Maintenance Clinic – 11:15 AM at Coach Ed’s
  4. Saturday Q&A – How and where to buy a bike, how to dress for winter riding and running, how and where to buy proper swim suits and goggles.  12:15 am at Coach Ed’s
  5. Sunday “Winter Training Strategies from the Physical Therapy/Injury Prevention Perspective” Clinic – 7:30 am  at Fast Track Physical Therapy
  6. Sunday “Epic Boot Camp” – 9:00 am at Fast Track Physical Therapy
  7. Sunday 1-2 hour group EASY spin and movie, 10-12 am (ish) at Fast Track Physical Therapy
  8. Monday 6:00 am Boot Camp at Lyon Village Community Center

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

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Saturday Track Workout  –  9:20 am at TC Williams High School

  • When:  Clinic starts at 9:00 AM Sharp…don’t be late.  Track starts at 9:20 AM
  • Where: TC Williams High School
  • What to bring:  Dress WARM for when we are standing around before the workout.  Be able to shed layers as you start running and warming up.
  • I should have some coffee/possibly other a the finish of the run.
  • Please Vote  to let me know if you are coming

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Saturday Bike Maintenance Clinic at Coach Ed’s– 11:15 AM

This clinic is about what you should carry with you on a ride to be safe, and prepared (courteous to the people you are riding with).  We will also cover how to clean your bike and how to do basic safety checks.  We’ll address how to take the rear wheel off, and put it back on (the easy way).  I’ll teach you how to fix “ghost shifting” as well as how to put your chain back on without touching.

  • When:  11:15 AM
  • Where: Coach Ed’s
  • What to bring:    A change of clothes if you were at track – use a bedroom or restroom to change to be comfortable.  Bring your front wheel (if you want to practice changing a tire with me in the room), bring your saddle bag so I can use it as an example (if you have one)
  • I should have some coffee/hot cocoa
  • Please Vote  to let me know if you are coming

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Saturday  How to Buy a Bike or Swim Gear & How To Dress for Winter Riding and Running Clinic at Coach Ed’s – 12:15 AM

This clinic will address three main areas.  How and where to buy a bike.  What drives the cost? How do I set a budget and where do I start?  How do I know I’ve got the “right bike for me”?

We will also address how and where to buy swim gear.  Is there a difference between types of goggles?  Does it matter which ones I use?  What are the “cool kids” wearing in the pool?  How much should I spend and do I need a swim cap or other gear?

Finally I will discuss how to dress for winter riding and running.  I (me, Coach Ed) very much dislike being cold.  And I’m one of those with the white fingers, even when its 60 and sunny.  But I love riding and running outside in the winter when I’m adequately prepared.  I like it more than summer work b/c we are the only ones out there.  No pretenders.  No Sunday drivers.  Even the dogs tend to stay in the house!  Come learn the tricks for staying warm… and you likely have almost everything you need at home.  You’ll need to pick up a few things….

  • When:  12:15 am
  • Where: Coach Ed’s
  • What to bring:  Just yourself!
  • I should have some coffee/hot cocoa
  • Please Vote  to let me know if you are coming

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Sunday “Winter Training Strategies from the Physical Therapy/Injury Prevention Perspective” Clinic – 7:30 am  at Fast Track Physical Therapy

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

  • 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!
  • I should have some coffee/cocoa
  • Please Vote  to let me know if you are coming

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

  • When:  10:00 am “ish” to 12:00
  • 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.
  • I should have some coffee/cocoa
  • Please Vote  to let me know if you are coming