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”² w/u, 5”² SLD, 1 x 4”² Z4, R/5”², 1 x 1”² 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

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  1. If you want gear from our store for Westfields or Rumpus:   ORDER TODAY PLEASE.
    1. If you would like to order Team Z tshirts, hats, (more and more ”“ check it out here): triteamz.com -> Click on Store (middle of the page).
    2. Lets get this underway if you need something for Rumpus or Westfields ”“ which both happen next weekend.
    3. Please give Patti time, a head start. Don’t wait to the last minute and then find out the size is wrong!
    4. ORDER TODAY PLEASE

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  1. Those who made the pre-order for the race kits, they are scheduled to arrive today.
    1. Perfect timing, as always!
    2. Look for more information/update from Patti.
    3. You can order anything we have in stock (tri race kits, cycling gear, etc).
    4. If it is not in stock, we are always collecting orders.
      1. You would simply order what you like, called a “pre-order”
      2. and we’ll submit the order when we have enough total “pre-orders” to cover minimum manufacturer requirements.

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  1. Lake Placid Training Camp Reservations Close today.
    1. To be very clear ”“ EVERYONE is encouraged come with us whether you want to train, hang out, or site see.
    2. IF you want to come and ride ”“ but don’t want to do 100 miles: You can do one loop, 56 miles with the out and back.    You can cut that short down to around 45 miles.
    3. Rookies, Vets ”“ this is an old school road trip and there is no better way to get to know your teammates. And, if you ask those who’ve been there and to multiple Ironman Events: there is something special about Lake Placid as a village that just can’t be explained.
    4. I encourage anyone with the time on their hands to consider coming with us. The newer the triathlon smell on you, the better. Everyone is welcome to any event on this team.   You don’t have to be star.   You don’t have to own a tri-bike or disc wheel.   But if you want to have some fun in one of the few places I’ve seen that could be labeled “God’s Country””¦this is great opportunity.
    5. LODGING DETAILS: The Town and Country Motor Inn.
      1. Town & Country Motor Inn
      2. 518-523-9268
      3. 2200 Saranac Ave  Lake Placid, NY 12946
      4. http://www.tcmotorinn.com/
      5. email: info@tcmotorinn.com

Likely you will speak with “Anna” ”“ one of the owners. She is Polish and can have a strong accent at times.   Be patient with her, and she is a strong woman.   So don’t push her buttons or you will lose, and”¦leave a mark on our relationship that we’ve nursed for years.

ROOMS MUST BE BOOKED BY APRIL 22 ”“ the owners will close down and go on vacation until May 4. That’s one week. If you book a room solo ”“ you can post to the group and look for a roommate if you want to split the costs.   The suites (be sure to ask) have more than two beds.   The cottage is pretty cool, old garage I think that was converted.

From Anna The Owner: “Room rate, discounted specially for your team, $89.00 per night plus tax, up to 2 people, in rooms with two double beds up to 3 people, 3rd person $20.00 extra added to nightly rate.   Our suites, the Cottage or the Apartment at discounted rate $199.00 up to 4 people, including children.”

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  1. Enter ASAP – TEAMZ16 = 10% off
    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

    1. Last I checked the roster there were more than 30 Zrs registered. And not all of us used the discount code. I’ve heard more chatter than this about the race, don’t drag your feet folks.
    2. Enter ASAP – Code Redacted  = 10% off

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  1. Miami Man Group Lodging ”“ few spaces available 
    1. We have been filling group houses. Pretty cheap, but sweet gaudy Florida stuff.
    2. We have three houses filled so far.
    3. If you want in on group housing email klarson125@hotmail.com
    4. Available right now, twin beds/futons ”“ if you want to upgrade let her know so we can gather interest in adding additional houses.

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  1. Hotel for Mountains of Misery  
  1. There are many options you can choose from. The team, primarily, is staying in Christiansburg.
  2. Christiansburg is where we will meet for dinner after the ride. (Applebees, Outback, something like that).
  3. There are multiple options from cheap to not so cheap.
  4. Coaches are staying at the Spartan, but clean ”“ mircotel.
  5. http://www.microtelinn.com/hotels/virginia/christiansburg/microtel-inns-and-suites-christiansburg-blacksburg-va/hotel-overview
  6. Prices are going up ”“ they are at $68/night right now ”“ I got mine for $52 a few months ago when this was first announced.

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  1. VTSMTS rules on bike cutoffs
  1. Some have asked how the rule is applied.
  2. Most of the interest is regarding the half Irons ”“ time cut off that is published starts after the last wave enters the water

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  1. How do I read this workout: Bike: 10”² w/u, 5”² SLD, 1 x 4”² Z4, R/5”², 1 x 1”² Z5a, W/D
  1. 10 minute warm up.
  2. Then, 5 minutes of single leg drill. This is taking turns pedaling with one leg only (the other is clipped out) for 30 seconds, then switch.
  3. Then, 1 x 4 minutes of Z4.
  4. Then, 5 minutes of easy riding/recovery
  5. Then 1 minute of Z5a (fast).
  6. Then Warm Down

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  1. What should I be focusing on during Single Leg Drill?  
  1. We will review this in our clinics,
  2. but”¦in the meantime enjoy this older video by a guy I don’t know in a Florida home by his pool. He spells his name with two b’s. Coach, Robb.   As in Robber.
  3. He does a pretty good job helping you understand “the purpose” of this drill.
  4. Note ”“ it is way harder to do this on a trainer than it is on the road
  5. Note ”“ when you practice this, the goal is to continue “practicing it” when you ride “normally”.
  6. This is not a drill to torture you for 5 minutes then you can forget about it after its over.
  7. The point of the drill is to “turn on your head” before the workout starts and make you think about what you need to focus on to become a better rider.
  8. Enjoy the video, get some popcorn!
  9. https://youtu.be/7IriOpDxf3M

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  1. For some of us, on track day ”“ it says “bike”. IS that for real?
  1. Yes it is. For SOME of the short course programs you will see these “bike/run” workouts.
  2. The workout is expecting you to have your bike and trainer at the track.
  3. After warm up – you will do bike/run intervals and repeat.   This is focusing on learning to run “fast” off the bike.
  4. This is not as important for long course racing ”“ not when compared to the importance of volume (that is a big stress on the long course people). Brick workouts at track are stressful too ”“ so we don’t add the extra stress for long course folks.
  5. Short course people ”“ volume becomes “standard” and no longer a stress on your body (not as compared to long course people). So we can add additional/creative stress to you workouts during the week (or weekend ”“ like adding race pace intervals into the long runs and rides).

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  1. Luray Camping ”“ New Registration Process. $10/tent/night
  1. Keeping this short ”“ Luray is a Saturday (international), Sunday (spring) event weekend.
  2. Traditionally ”“ this is one of the most popular team races of the year.
  3. The weather seem to be cooler (slight elevation into the Blue Ridge), and tons of shade.
  4. The course is not flat, and not “easy”, but it is not Savageman either.
  5. Group Rental Houses have proved to be difficult, and some even require 4 x 4 (learned the hard way). Not many choices here.
  6. There is some in town lodging, some very nice, a few ok, and a few not so great. Jump if you want to try and get a hotel.   “The Mimslyn Inn” is an historic hotel, where the rich and famous used to visit.   The hotel was rescued by the current owners and restored to the best of its glory days.   Watch out ”“ the place is haunted!   There are a few really cool “cottages” if still available ”“ but the place aint cheap.
  7. In years past ”“ Team Z camps (for free) and we cook great breakfast, lunch, and dinners. More recently, we’ve been catering it in.   “Special”.
  8. Popular family event ”“ race, camp (car camping ”“ not roughing it). Hang out at the lake all day, swim a little, sleep a little, tour Luray a little.
  9. Over the years, others have caught on (its hard to believe how many trends we’ve set ”“ and you would not believe that until our day almost nobody had a tent a races). That’s a story for another day.
  10. So Camping has become super popular and they are taking reservations this year. There is a small donation required, which will go directly to park maintenance.
  11. I’ve offered to collect Team Z’s share ”“ and pay in one fell swoop to reduce the stress on park management.
  12. NO arguments please, this is one of the strongest race venue/town leadership relationships that Team Z has ever built. Pay attention as the mayor will come by and thank you/us for coming to his town every year.
  13. We love these guys, it is private property (not a state/national park). They go OVER THE TOP to make it easy for Alexis, myself, and whoever else is helping us to put on the team z show.
  14. So ”“ lets make it easy on them”¦.
  15. RSVP by voting on this event brite poll. Yes, there will be event brite fees.   But $10 per night is pretty cheap!

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  1. Rock Hall Housing ”“ NEW “Green Space” Tent/Camping offerings
  1. Rock Hall is a very small town. There are limit housing offerings, hotels/etc.
  2. It is possible to drive to, and home from this race, but it is a long day if you opt for this. A little under 2 hours each way.
  3. If you want to try group housing ”“ email klarson125@hotmail.com. There are limited houses for rent so no promises and we’ll do what we can.
  4. Check VRBO, Air B&B, or the other rental sites if you prefer.
  5. There is a local campground that provides a sweet discount for racers ”“ but it does fill up. They love the triathletes here. Bay shore Campground:   http://www.bayshorecamping.com/index.html
  6. NEW THIS YEAR: New for 2016 the town of Rock Hall has designated a nearby park as an exclusive area for triathletes to camp 1/2 mile from the race site and a short distance from restaurants, coffee, ice cream”¦etc:   http://www.rockhalllodging.net/triathlon/
  7. HOUSING FILLS UP QUICK.

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  1. Savage Man Housing ”“ 
    1. Plenty of local camping, fall chill in the air makes for nice sleeping weather. Check out the state park (Lake Anna State Park) for reservsations.   Shower, bathrooms available.
    2. Local Hotels are nice, but not the cheapest
    3. Group Housing: If interested in a Team Z rental house, All Zers who are looking to stay in a team house for SavageMan, please email Kim Hawksworth at klarson125@hotmail.com. She’ll put you on the list and be in touch as soon as she starts gathering housing.

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  1. Team Z Relay Reminder ”“ 
    1. It seems every day that there is another conversation I’m having (especially with newer Zrs) about getting in on the relays. We’ve already formed more than 20 relays for the year, and those of you who’d like to get in on one ”“ just say so!
    2. The newer you are, the more you should be focused on doing a relay at the early season races.
    3. We’re talking 5k run. 15 mile bike.   800 yard swim.   For some of you, each of those is easy.   For others, not so much.
    4. Trust me ”“ there are people on this team who can swim for an hour but can’t yet run a 5k. And, vice versa.   Volunteering for a relay ”“ we will hook you op with others.
    5. For those with more experience ”“ we need people to do run/bike/swim legs for half Iron distance races too!
    6. This is not about “you”, alone. This is about the others as well. Our relays are NOT designed for champion efforts.   Fast people make their own relays without our help.
    7. Our efforts associate with relays are 100% about fun, finishing, PARTICIPATION, and learning about the sport so when the time comes you have some experience with how a day is run, how a race is executed.
    8. Right now we are taking relay requests for ALL races, even through Rev 3 Williamsburg and Luray. Don’t think you want to race your first solo event until later in the season? Is it the swim that has you hung up?   Well ”“ lets target Rev 3 williamsburg for you as relay leg, or TWO relay legs (yes you can do two of them).

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  1. 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
    1. The name of the race you want to do, including the distance (e.g., Kinetic sprint relay or Patriot’s international relay)
    2. The leg(s) of the relay you want to do (e.g, swim, bike, run, swim & bike, bike & swim, or swim & run)
    3. A perfect email might say something like, “Hey Jen, I’d like to do the swim and run portion of the Kinetic Half relay. Can you please help me find a biker?”
    4. What happens next?
    5. Jen will send me periodic updates about the status of your relay, which I will include in the Team Z weekly announcements (or as needed). These updates will say something like, “A Zer is looking for a biker for the Kinetic Half relay. Email Jennifer Medina if you are interested in participating.”
    6. For more General Information about relays, please refer to this blog post captured in our members website, under the category of “Annual Planning Resources”: https://members.triteamz.com/2016/03/01/lets-get-this-team-z-relay-party-started/