Hi folks.   Two changes for the weekend. NOTE THAT THIS MEAN THE POLL CHANGED SO YOU MAY NEED TO CHANGE YOUR VOTE.

  1. New Z Meet and Greet (Team Social) is moved to Sunday, after the group spin ”“ 11:30 AM at Open Road Grill and Icehouse
  2. And I know I just spoiled it, but on Sunday ”“ we are going to be spinning indoors. No ride outside at White’s Ferry.   The timing stinks as last weekend was good winter riding conditions. This weekend we are faced with 1 degree real feel temps and high winds.     So ”“ another weekend indoors.   Stinks, right?

Or”¦ you could choose to look at this as “Hot Damn I’m lucky to have a warm place to ride my bike inside for 4 hours while watching movies with my teammates or otherwise I’d be either freezing my ass off or not doing any workout at all”.     “Oh, and I forgot”¦great grub and brewery after?   What’s not to love?”

Half Full baby.   Never Half Empty. Unless it’s a cold beverage.

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In this email:

Weekend Poll:   Please Click on me to Vote!

Remember ”“ we’d rather have you vote b/c you THINK or would LIKE to come but are not sure ”“ and then you don’t show.   We’d rather have that than you don’t vote and show.   Either way we won’t fire you, but it helps us to prepare and we’d rather be over-prepared.

  1. Reminders for the rest of the week
  2. Saturday Group Run:   0-16 miles @ Columbia Island Marina (one start time) (9 am)
  3. Saturday Cycling Etiquette and Safety ”“ Coach Ed’s House 12:00 pm
  4. Saturday Heart Rate Monitor and other Tri Related Technology Clinic – Coach Ed’s House 1:00 pm
  5. Sunday Group Spin:   1-4 hours at Fast Track ”“ 7:00-11:00 AM
  6. Sunday New Z Meet and Greet ”“ Open Road Grill and Icehouse at 11:30 AM. This social is for everyone ”“ not just the new kids.
  7. Look ahead for next week”¦

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  1. Reminders for the rest of the week
  1. Wed Track Workouts: Wakefield and Bethesda Chevy Chase High Schools @ 6:30 PM
  2. Wed Boot Camps: Top Floor (above PRR) Reston Town Center Parking Garage @ 6:15 PM, Wakefield and Bethesda Chevy Chase High Schools @ 7:30 PM
  3. Wed Swims: American University @ 5:00 AM, Wilson Pool @ 12:00 PM, Chinquapin  @ 12:30 PM
  4. Thursday Swims: Spring Hill @ 5:15 AM, Providence @ 5:30 AM, Chinquapin and UDC @ 6:00 AM, Audrey Moore Rec @ 6:30 AM, Chinquapin @ 12:30, Audrey Moore Rec @ 8:00 PM, Claude Moore at 8:00 PM
  5. Friday Swims: American University @ 5:00 AM, Chinquapin  @ 12:30 PM
  6. Friday Yoga: Simon Says Yoga @ 6:30 AM

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  1. Saturday Group Run:   0-16 miles @ Columbia Island Marina (one start time) (9 am)

We will have some coffee/cocoa (something something to add if you wish), snacks for after the run.  Remember ”“ Coach Alexis is leading this one and he always has cookies.   I use his left overs and run out before long runners finish even though they’ve been dreaming about them from miles 14 and on.

So, please plan to bring a dry shirt/clothes and a towel.   Warm hat and gloves ”“ a nice comfy coat and your snow pants.   I’m not kidding!   Come and hang out for a bit after the run and chit chat with each other.   Alexis won’t run out of cookies. Only Coach Ed does that.   However”¦

Coach Alexis buys airplane bottle size Bailey’s for the coffee.   Coach Ed’s wife buys it by the handle.   That’s right, I said it.   Coach Alexis is a girl.   Wait”¦is that what I said????     No way.   Not on this team.   What I meant to say was “so there is plenty to go around”.

Cue Sheet:

  • You do not need a cue sheet for this run. But I put one together in case you care about knowing land marks for mileage. Having a GPS watch helps, but if not ”“ know where you are and where you have to get to.   Especially on a cold, windy day.   You want to run into the head wind on your way out ”“ or else you are a fool.   If you only know the route in one direction you’d be in a tough spot.
  • The .pdf file is named “Columbia Island Cue Sheet.pdf”.
  • Find it by clicking on me
  • Or by going to members.triteamz.com, then click on “Files”, then click on “cue sheets”, then select “This weekend’s updated cue sheet folder”.   You will see it there.   Download and print!

What, When, and Where:  

Weekend Poll:   Please Click on me to Vote!

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  1. Saturday Cycling Etiquette and Safety ”“ Coach Ed’s House 12:00 pm

The cycling etiquette and safety clinic is a lecture based session.   Please come dressed as you are and bring paper and a pen IF you would like to take notes.   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 you operate your bike in a group environment, or while riding alone.

While the clinic has a boring title, for many of you I’m certain you will walk away with a TONS of new information helping you to build your confidence when riding in a group environment ”“ or even out by yourself for a Sunday stroll on the W&OD Trail.

Weekend Poll:   Please Click on me to Vote!

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  1. Saturday Heart Rate Monitor and other Tri Related Technology Clinic – Coach Ed’s House 1:00 pm

Live examples.   What watch, how does it work, what else can I use, how does this guy know so much about these things, I wonder if he works with satellites and things?   Here is your chance.   GPS. Watch.   HRM.   Other Tri Related Gadgets and Tech toys.     Is it required?  Most cases no, but would you want to use it?   Maybe, but if not what could you get away with”¦or what are your alternatives?   Come and find out!

Weekend Poll:   Please Click on me to Vote!

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  1. Sunday Group Spin:   1-4 hours at Fast Track ”“ 7:00-11:00 AM

What, When, and Where: Sunday indoor group spin Movie and Valentine’s Day “Love Fest”

  • Spin 7-11 am:   Movies ”“ Something Valentines. Bring what you have. Anyone have “Something about Mary”?

Where:

  • Fast Track Sport Performance and Physical Therapy Center
  • Park around back ”“ enter through the back door please.
  • Address: 2751 Prosperity Avenue #100 Fairfax Va
  • Google Map: https://goo.gl/maps/BoMFH1FdYMJ2
  • Workout Leaders:   Coach Ed

Weekend Poll:   Please Click on me to Vote!

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  1. Sunday New Z Meet and Greet ”“ Open Road Grill and Icehouse at 11:30 AM ”“ this is a social for everyone. I will have food.   So there you have it.

Everyone is welcome to come to this ”“ call it a social for the cool kids!   The restaurant has great reviews and apparently they are pretty up to snuff with cool cocktails and the like.

  • 11:30 AM until?
  • Open Road Grill and Ice House
  • Address: 8100 Lee Hwy, Falls Church 22042
  • Google Map: https://goo.gl/maps/sJTWZvi2d5L2

Weekend Poll:   Please Click on me to Vote!

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  1. Look Ahead for Next Week ”“ Recovery week, just to help with planning.

Next week begins with Monday the 15th.   This will be a recovery week.    Please make plans now ”“ especially for Monday AM Yoga.

  1. There is Yoga on Monday/6 am at Lyon Village in Arlington, Tues and Thurs at 6:30 PM in Reston at the Community Center, and Friday at Simon Says Yoga (close to N. Arlington, Md/DC line ”“ good location f or many).
  2. There are Social Runs on Monday 6:15 at PRR Reston, 6:30 PM at PRR Arlington (post run grub tbd from run locations)
  3. Normal Swims on Tues/Thurs
  4. Wed (next week ”“ Jan 27) there will be one massive group happy hour ”“ We were snowed out last recovery week.   Location is now TBD b/c “someone” does not like going to the mall and drinking in a hotel bar. J   Looking for other locations in the Tysons/Mclean area ”“ suggestions welcome and parking is the key.