From day one Team Z strives to provide athletes the knowledge they need to not just survive our sport, but to thrive… to get the most out of their training and racing, and to be happy and healthy triathletes!

While learning takes place across many different mediums, we have created a structured, formal “curriculum” to ensure that all of our athletes have access to the information they need to start, or continue, their triathlon career successfully.

Some examples of our reoccurring clinics

a.         Cycling Hillz

This clinic is intended for anybody new or nervous about descending hills, or for folks who have never been properly educated on how to ride downhill in a safe fashion. As a hands-on clinic, we have a discussion and then ride to a hill to practice our technique. Especially nervous riders may choose to only go part way up the hill or not descend at all. That’s OK! Nobody is required to participate in anything that they are not comfortable with, but everyone is guaranteed to learn!

b.       Cycling Skillz

If you crash a lot, well, believe it or not, we can teach you HOW to crash! This is a good clinic for anyone who is new to the sport, nervous on their bike, don’t like being clipped in to their pedals, or just wants to sharpen their skills as a rider. This is a hands-on clinic, so participants bring their bike and gear. We will be practicing turns, stopping quickly, jumping (yes, jumping), and working on balance. Even if you don’t own a “nice” road or tri bike, bring your hybrid, mountain bike, tricycle, whatever bike you have! Borrow a bike if you have to.   This is a fun one with a FANCY obstacle course!

c.         Swim Technique Clinic

This is our most popular clinic, so don’t miss out! We talk about the logistics of training at Team Z swim practices and what to expect when you come to our pools.   We’ll teach you swimming “lingo” and how we communicate in the pool, how to read a swim workout, and how we manage lanes with groups.   We’ll cover swim lane etiquette and pacing, we’ll answer any questions you have, and then, we’ll move into the pool for basic swim form and technique.   All levels are welcome, but if you swam competitively in high school or college you WILL be bored!   This is a BEGINNER FRIENDLY clinic. We split the group by ability, so there is NO REASON for anyone to be nervous or think that you might not be good enough!   This clinic is our best opportunity to help you improve your swimming ability, so we want you there, even if swimming a lap is difficult for you.

d.       Swim Equipment Clinic

The swim equipment clinic is helpful if you would like help picking out training suits, goggles, caps, or have other swim related gear issues! Have no idea what the “cool kids” are wearing these days? Come find out! Did you know that an extra $30 investment in a better suit might make it last 200-300% longer? Or that your goggles should NEVER leak, not even a little bit? Come to the swim equipment clinic and get “all geeked out” for Team Z swim practices!

 e.         Cold Weather Clothing Clinic

Ever ride your bike in 30 degree weather? Don’t know the difference between a balaclava and baklava? Do you want to know where to buy hand warmers in bulk for half the cost as your local Walmart? We bring a variety of winter clothes to show you examples of what is a “must have” and what is “nice to have,” but more importantly, what you may already have in your own closet that could or would work to save you a few bucks.   It’s good to know where your money is best spent so that you can share your new winter clothes between running and riding. You don’t need to be rich to feel warm, look good, and get your winter training in!

 f.           Heart Rate Training

This is a MUST for anyone with a pulse. This clinic is well organized and presented by one of our teammates who is a PhD in Biochemistry.   He will help you understand WHY Heart Rate Training works and what is happening inside your body when you follow our training plans.   This lecture-based presentation explains complex scientific concepts in easy to understand everyday language (even Coach Ryan’s dog Mollie understands this one!). Fast or slow, big or small, EVERYONE learns at this clinic!

 g.         Women only clinic

For all the ladiez in the house! Featuring a panel of experts, this casual clinic covers anything and everything you might want to know on the topics of bicycles, physiology, products, experiences, perspectives, ANYTHING that you want to discuss. It is your opportunity to ask ANY female-specific questions that you ever wanted answered but were too embarrassed to ask, or too confused to ask! Come for the content, the company, or just come for the wine!

h.       USAT Rules, Transitions, and Race Strategy Clinic

Our head coaches moonlight as USAT officials, so this clinic is right up our alley! We discuss the 10 most commonly violated rules of the sport and discuss in detail drafting/blocking/and other bike rules.   We will talk about planning for your race including packing lists, building race and nutrition plans, and strategy (how hard to go, when, and for how long).   We will also address transitions:    what to bring, how to set your tranisitons up, and what to expect on race day.   New to racing?   You’ll learn a ton from this clinic! And, if your plan is to race an iron distance race (gulp), you won’t want to miss our 140.6 specific race prep clinic!

i.           Wetsuit Fit and Selection Clinic

If you have never been taught how to buy, wear, or take care of a wetsuit, then this clinic is certainly worth your time.   We will answer questions about expensive vs. inexpensive and whether or not you need to spend a ton of dough (no).   We’ll talk long sleeve versus short sleeve and what drives price in wetsuits. We’ll show you how to put on and take off your wetsuit properly and how to take care of your suit so that it lasts for years.    Are triathlon wetsuits like surf suits or scuba suits? ABSOLUTELY NOT! They are 100% different.   Don’t want to buy?   Let us tell you about the rental and rent-to-own options.   Don’t miss this one if you are “wetsuit challenged!”

 j.           Run Technique Clinic

Do you hate running because it’s uncomfortable, you get tired quickly or you are prone to injury? Are you frustrated because you’re running times have plateaued? Do you just want to take your running to the next level? This clinic is taught by pro triathlete and Potomac River Running Store Owner, Margie Shapiro.   It begins with an overview of gate analysis and proper shoe selection.   It will then move into a high level analysis of running form, most common mistakes made by runners, and how to fix those mistakes.  We’ll move outside for a session to turn theory into practice! This is a hands-on clinic, so bring your running gear, your willingness to get “out of your box,” and get ready to learn!

 k.       Strength Training and Injury Prevention

If you have muscles or a skeletal system this clinic is for you!

This clinic is another of the “DON’T MISS” variety.   Kerri Kramer, Ironman finisher and owner of Fast Track Physical Therapy, and Iwan Balcet, personal trainer and ultra marathon runner, put on the “greatest show on earth” for you.   This is not a workout, but Kerri and Iwan put you through a series of physical tests to help identify injury risk, imbalances, and opportunities for improved performance.

This clinic is not a stringent test. You will not even break a sweat, but you will receive a score, which is an eye-opening experience for everyone!   After the test is complete, they will teach you the exercises to correct your weaknesses and imbalances.   You will not want to miss this very cool clinic! And, don’t miss our youtube videos and live boot camp workouts! (link to bootcamp page and youtube)

 l.           Track Etiquette Clinic

Do speed-heavy workouts and drills look like a foreign language to you? Come learn how to read workouts and how to do drills Team Z style! And learn why EVERYONE, regardless of ability, will gain fitness at the track. Also included are the “ins and outs” of track etiquette (for example, do you know which way you’re supposed to run on a track?). With track practice immediately following the clinic, and boot camp immediately after that, kill THREE birds with one stone!

m.   Cycling Technique Clinic

In this clinic, Coach Ed shows off his MAD powerpoint skills, and you’ll get a live example.   We will talk about the pedal stroke, and generally how to “use” your bike.   We’ll address posture, bike fit, climbing, and descending.   We’ll also address gear selection, dropped chains, and panic stops.   We will teach you about the common drills that we do during our bike workouts.

n.       Cycling Safety and Etiquette Clinic

It’s a boring title, but this clinic is extremely important if you have never been taught the “rules of the road” with regards to road cycling.   We will teach you about hand and voice communication that cyclists use.   We will talk about the etiquette and expectations of how to operate your bike in a group environment or while riding alone in traffic.  You will walk away with TONS of new information, making you and the people around you safer and more confident!

 o.       Bike Fit and Selection Clinic

Hate your bike? Don’t own one? Think you can’t afford one? Or MUST have a sexy tri bike because you are a triathlete? At this clinic we will talk about the differences in bikes (Tri vs. Road) including how they are designed, what they are designed for, and which type you might want to buy.   We’ll talk about what drives cost in terms of frame material and components and about what you should expect for a given budget.     We’ll introduce you to other factors such as women’s specific geometry, the importance of proper fit, fit-related pain, and other issues you should be aware of.   We’ll address shoes, pedals, where to buy, and where not to buy.   We’ll give you our opinions on the local shops and the staff that work there.   This is a great clinic for everyone in the market for a bike or bike knowledge!

 p.       Bike Maintenance Clinic

The Bike Maintenance Clinic is an entry-level clinic intended for you to learn basic safety checks, how to clean and maintain your bike, how to remove and replace wheels, and how to properly change a flat tire.   We will talk about what you should carry with you on bike rides and where to carry it.   We will also address what you need to buy to maintain your bike (or what substitutes you have at home that will work just fine for now!).   We will teach you some basic adjustments for gears and breaks, how to fix ghost shifting, and give you an essential pep talk to make sure you are confident, self-sufficient cyclists!

q.       Nutrition Clinic

This clinic features guest speaker Rebecca Mohning.   Rebecca teaches for GW University and consults for corporations as well as NCAA Division 1 athletic programs.   The clinic lasts one hour and always receives rave reviews from attendees!   Rebecca has helped hundreds of Z’ers, from first timers to Ironman finishers, achieve their fitness goals through proper nutrition on and in between race days!

r.         Beerz and Gearz Clinic

How cool is this one?! This clinic is a much more detailed explanation of the ins-and-outs of bike maintenance, bike fit, bike zen, pretty much everything bike.

Have a brew or two (or wine, or soda, or whatever) and nerd out on bike questions! We’ll start from scratch and work through an understanding of gearing ratios, compact cranks, cassette terminology and choices, and all sorts to bike things that you’re interested in, even if you don’t know it yet.   Want to talk about wheel selection and technology?   Tires?   Power meters?   Bike fit issues?   Aerobar types?   Anything at all that you have questions about, bring them and we’ll chat.   No question is too basic!

See the calendar & start today

Come to an information session and see what it's all about!


Growing up, I was never even remotely athletic, a distinct liability in a sports-mad country. Moreover, I grew to associate the idea of people being “sporty” with people who were generally obnoxious, who loved to lord their athletic prowess over others.

Triathlon, therefore, was a revelation for me: very ordinary people who were able to achieve extraordinary things. Team Z is the essence of triathlon in that regard, an amazing mix of experienced athletes (who turned out to be quite nice people) and absolute beginners, all sharing their different journeys. The team is full of people who push me when I need to be pushed and who push me when I don’t think I want to be pushed. Because the team pushes me, I’ve become something I never would have believed I could become: an athlete.

Mark Mullen


Never say never on Team Z! I never thought I would do a triathlon let alone a half Ironman. I told anyone who would listen that the only way I would ever run another marathon was if it was in an Ironman and since I was never going to do an Ironman I had nothing to worry about. Well, so much for my “never” list. With the support of Team Z, I have raced numerous short distance triathlons, several half Ironmans, raced my best injury free marathon (I beat Oprah’s time), and signed up for an Ironman.
Regardless of your experience, speed, motivation, and goals there is a place for you on Team Z. When I joined the Team in December 2011, I did not know what to expect. My old game plan was to go as fast and as hard as possible regardless of the consequences. I do not recommend this strategy. I somehow always fell to side with an injury and burned out long before I reached the start line. This all changed when I joined Team Z. With the help of the coaches and my teammates, I am learning everyday how to find balance physically, set reachable goals, listen to my body, and enjoy the experience. I have a good friend on the Team that says that all the training and hard work is the journey. Race day is the victory lap. Gotta Love Team Z!

Kathy Hsu


In 2009 I ran the Disney Marathon with my mom, accompanying her on her first 26.2 mile adventure. I remember standing at the start next to her and saying, “just think, those Ironman people have to do this after swimming 2.4 miles and biking 112”¦..freaking lunatics!.” Two years later with a couple of sprint and Olympic triathlons under my belt, and after a couple of glasses of wine, I started to wonder, “Maybe I can do an Ironman too?” So I pulled the trigger, dropped the cash, and signed up for Ironman Cozumel. This followed by immediate panic. “Oh dear God, what have I done? I haven’t the slightest clue how to train for an Ironman.” A couple months later, by chance, I ran into a Z’er outside of my work and as we started talking Triathlon, she told me about Team Z. “Why not? It can’t hurt” I thought to myself. So I joined. It didn’t take me long to realize that this team had everything I wanted: knowledgeable and supportive coaches, structured training plans for all levels and abilities, fantastic teammates, and most importantly cold beers ready for you after every race!

Scott Leary