Please accept my apologies for this email being so late. It was quite a weekend and I got in late last night. It was exhausting sleeping at Rock Hall the whole weekend. Who knew?

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

 

Awesome quote of the week:

“Your present circumstances don’t determine where you can go; they merely determine where you start.

Nido Qubein

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1. Important announcements for the week

A.   Bike Skillz Clinic is on Tuesday 6:30 PM – at the Carter Barron Park.   This is not the same place we ride from. It’s off of 16th St. It is a lot more roomy and safer!     Yes! Bring your bikes, helmets, shoes, etc!   The idea for this clinic is to give people a chance to practice bike handling skills in a safe environment.   We’ll have a brief lecture on few technique issues, then divide up into small groups to play a series of bike handling games.   Some will be harder than others, and you only need to do what you’re comfortable with!   We’ll have everything from cone-weaving to one-handed riding, bunny hopping, riding as slowly as possible, and bottle pickups.   It should be a lot of fun.   This is NOT intended for our stronger cyclists!   Don’t forget your gloves please.   Don’t forget your sumo suits!   DO NOT BE NERVOUS if you are a new rider.   THIS IS DESIGNED AND INTENDED FOR YOU!

Directions to Carter Barron Park:

Address: 4850 Colorado Ave. NW Washington DC 20011-3722

Google map: https://maps.google.com/maps/ms?msid=200894648877363321859.00049fb2a8283a1372242&msa=0&ll=38.952918,-77.039673&spn=0.00831,0.020578

From either Maryland or DC, take 16th St. until you get to Kennedy St which takes you right into the Park. You’ll pass soccer fields and then make a left onto side road which will get you to the parking lot.   Please look at Google map! We will meet at back parking lot.

 

B.   Bike Hillz Clinic is on Thursday at 6:30 PM at Peirce Mill.

This is the same place we ride from.   The intention was that this clinic was for more veteran Zrs who are not comfortable descending on their bikes as well as newer Zs.   We do not expect our best cyclists to participate though you are welcome to come and help if you like.     This clinic is intended for people who are comfortable on their bikes, but who get very nervous when there’s a long or steep downhill.   If you’re still getting used to the feel of your bike and getting the hang of things (shifting gears, clipping in and out, etc) it would make more sense to get some “normal” saddle time in, and catch the clinic the next time around.   Likewise, if you’re already comfortable bombing down hills, you might not get much out of this clinic.

 

C.   Lab School Masters Swim is cancelled.   The Lab School is closing their campus to all renters for the remainder of the  summer due to construction of a new building.     It is unclear if we will be invited back in the fall, as they are considering closing the facility 30 minutes earlier (8:30) which would prevent us from renting.   I am hopeful that they may offer us the 7:30-8:30 slot – but we will have to see.

 

D.   American University Masters Begins this week.        American University is only 1.4 miles from the Lab School – a bit farther up Foxhall.     Same coaches and staff, and there may be a few other swimmers joining us at this time.   For newer swimmers – we actually have a 4 lane 3 feet deep teaching pool there as well.   The pool is 8 lanes, 25 yards and was renovated last summer.

Directions to American University – Jacobs Fitness Center:   Coming from the district on Mass Ave, you will pass through Ward Circle Park (Intersection of Mass and Nebraska).   The first light (100 yards) you will turn left into the AU campus.   Coming from Md on Mass Ave, you will turn RIGHT at the last light before Ward Circle Park (Intersection of Mass and Nebraska).   IF you miss the light, simply go around the circle and turn left at the first light as you had back towards Maryland on Mass.

Once on campus, The first major building on the right will be Jacobs Fitness Center. The pool is on the ground floor.   The road will come to a stop sign.   If you take an immediate right U-Turn at the stop sign you will enter the parking garage.  The garage will take you up one level (to level 2).   You may park anywhere – NO parking restrictions or fees when we are there.  Park on level 1.   OR if you park on an upper level, take the stairs or elevator to the ground/street level.   You will be able to see the pool through glass windows.     If you arrive late -wave through the windows

Street Address:   4400 Massachusetts Ave NW, Washington DC (NOT THE LAW SCHOOL – that’s the opposite side of Mass)

 Google Map to American Univeristy:   http://maps.google.com/maps/ms?hl=en&ie=UTF8&msa=0&msid=212955401369954440698.0004a55de6d1c1dcdd396&ll=38.937285,-77.089471&spn=0.003709,0.008256&t=h&z=18

 

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2. Other Team Z Clinics taking place this weekend

Sunday Strength and Injury Prevention Clinic ”“ 9:00 AM ”“ Endurance Athlete Center, Falls Church, VA

If you have muscles, or a skeletal system, or hope to own some someday, this clinic is for you”¦

This clinic is another of the “do not miss” variety.   All are welcome, new Zs and vets alike.   Please come dressed in athletic clothing.   Don’tstress about this at all – this is not a workout!   There is a test, but it is not likely you’ll even break a sweat and we simply do not make you max out on push ups or anything silly like that.

What they WILL do is put you through a very cool series of functional assessment tests.   These are tests that Kerri (our team PT) has put together to help YOU identify the most common muscle imbalances or weaknesses found in Team Z Triathletes.   Each of these possible imbalances or weaknesses could lead to injury if notidentified, and then CORRECTED!   You will each take the tests and receive a score – it is a very eye opening experience for everyone.   And again, the tests are NOT exercises.   After the test is complete – the gang will teach you the exercises that you can execute to correct these weaknesses and imbalances.   Very cool clinic – do NOT miss!

When: Sunday, 9:00 AM (with hash run afterwards)
Leaders: Strength guru Kerri Kramer
Address: 510 West Annandale Road, Falls Church, VA
Google Map: http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=510+West+Annandale+Road,+Falls+Church,+VA&aq=&sll=38.852542,-77.181702&sspn=1.082296,2.741089&ie=UTF8&hq=&hnear=510+W+Annandale+Rd,+Falls+Church,+Virginia+22046&ll=38.880961,-77.173698&spn=0.00887,0.021415&z=16
Sunday HR Training Clinic ”“ 10:30 AM – Endurance Athlete Center, Falls Church, VA

Come for part, come for all.   But PLEASE try to make the clinic! It is important and in the long run I really believe that what you learn about HRT will most affect your training with Team Z and what you get from this experience.

The clinic is well organized and the presentation is made by one of our teammates who is a PhD in Bio Chemistry.   He will help you understand WHY Heart Rate Training works, and most importantly Matt will teach you what is happening inside your bodywhen you follow the training plans that are designed for you.   If you can stay for the entire seminar I KNOW that you will learn more than you realize!   You do not need to bring anything unless you’d like to take notes.

New Z’s ”“ this is traditionally our most popular clinic and for good reason ”“ really prioritize this one!

When: Sunday, 10:30 AM
Leaders: Matt
Where: The Endurance Athlete Center(formerly Fast Track PT)
Address: 510 West Annandale Road, Falls Church, VA
Google Map: http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=510+West+Annandale+Road,+Falls+Church,+VA&aq=&sll=38.852542,-77.181702&sspn=1.082296,2.741089&ie=UTF8&hq=&hnear=510+W+Annandale+Rd,+Falls+Church,+Virginia+22046&ll=38.880961,-77.173698&spn=0.00887,0.021415&z=16

Sunday Nutrition Clinic ”“ 6:00 PM ”“ Arlington Oaks, Arlington, VA

The Guest Speaker is Rebecca Mohning, who has TONS of experience in working with endurance athletes (and Zrs for that matter).   Rebecca Teaches for GW University and consults for corporations as well as Division 1 athletic programs.   The clinic lasts one hour – you do not need to bring anything with you unless you’d like to take notes.     This clinic always receives rave reviews from attendees!   Rebecca has probably helped at least 400 Team Zrs achieve personal, training, or race nutrition goals for the last decade. Come and meet her!

When:   Sunday, 6:00 PM
Where: Tysons Potomac River Running Store (Next to Trader Joes)
Address:   7516 LeesburgPike, Falls Church, VA 22043
Google Map: http://maps.google.com/maps?f=q&source=s_q&hl=en&q=7516+Leesburg+Pike,+Falls+Church,+Fairfax+County,+Virginia+22043&sll=37.0625,-95.677068&sspn=36.642161,63.28125&ie=UTF8&cd=1&geocode=FbGeUQIda_Zl-w&split=0&ll=38.904159,-77.203867&spn=0.0088,0.01545&t=h&z=16&iwloc=A

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3. Overview of Team Z MD events and activities for this week and a little of next week

 

  • Monday Boot Camp-6:00 AM at City Sports Silver Spring
  • Monday Group Runs- 12:15 PM at Freedom Plaza DC and 6:00 PM at Woodside Park Silver Spring
  • Tuesday Flat Course Group Ride ”“ 6:30 PM at Beach Drive, Kensington, MD
  • Tuesday Bike Hillz Clinic- 6:30 PM at Carter Barron Park DC
  • Tuesday Swims ”“ 6:00 AM UDC/Van Ness Swim, 8:00 PM at Stone Ridge School Bethesda and 8:00 PM at American University, Washington, DC
  • Wednesday Track Etiquette Clinic at all track workouts
  • Wednesday AM Track Practice -6:00 AM at Coolidge High School, Takoma, DC
  • Wednesday PM Track Practice – 6:30 PM at Bethesda Chevy Chase High School
  • Wednesday PM Boot Camp ”“ 7:30 at Bethesda Chevy Chase High School
  • Thursday Swim-6:00 AM at UDC Van Ness, 8:00 PM at Stone Ridge School in Bethesda and 8:00 PM at American University, Washington, DC
  • Thursday Hilly Course Group Ride-6:30 PM at Peirce Mill, DC
  • Thursday Bike Hillz Clinic-6:30 PM at Peirce Mill, DC
  • THIS IS WHAT’S GOING ON THIS WEEKEND PLUS THE START OF NEXT WEEK. MORE DEETS TO FOLLOW
  • Saturday Group Brick – (Bike Run Combo) at Riley’s Lock – Potomac Md. 8AM.
  • Sunday TEAM RACE – Eagleman 1/2 Iron – Cambridge Md.
  • Sunday Group Run – 8 AM at the Endurance Athlete’s Center – Falls Church
  • Sunday Strength and Injury prevention clinic – 9:00 AM at the Endurance Athlete’s Center – Falls Church
  • Sunday Heart Rate Training Clinic – 10:30 AM at the Endurance Athlete’s Center – Falls Church
  • Sunday Nutrition Clinic – 6 PM at Arlington Oaks Rec Room, Arlington, VA.
  •  Sunday Group Brick – Tyler Elementary School, Gainesville Va
  • Monday Foam Roller- 6:00 AM at City Sports Silver Spring

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3. Directions to Team Z MDC Group Workouts

Team Z Yahoo group- Files-Workout locations-Directions to Team ZMD/DC Group Workouts

Link is below: http://sports.groups.yahoo.com/group/TeamZ/files/ALL%20Training%20Documents%20and%20Schedules/Workout%20Locations%20/