Very Important:   There is a chance of foul weather on Friday, and as of now a little chance on Saturday night.   We will watch the weather so make sure you check your emails before you leave on Sunday morning if there is any doubt.   Final call will be made by 7 am on Sunday morning so check your email, The Team Z Face Book Page, and the Yahoo Groups if you have not heard anything by 7:00 AM ”“ sometimes messages delayed via yahoo groups even though they will be posted already).

Back up plan is spin 9:45 to 11:45 at Fast Track.

If you have not already, please “Like” our Team Face Book Page:   https://www.facebook.com/triteamz/

All: Weekend Poll: Please Vote

*DO NOT MISS THE NUTRITION CLINIC OR THE “WOMAN’S ONLLY CLINIC/MEET ED AT SILVERADO CLINIC” ON SUNDAY!   Our speaker for Nutrition is Rebecca Mohning who has degrees in both exercise science and nutrition.

In this email for Team Z Activities the weekend of 3/5 and 3/6:

  1. Look Ahead for events that happen early next week
  2. Overview for the Sunday nutrition and woman’s only clinics (men can come to nutrition)
  3. Saturday Group Run ”“ at Hains Point. 8 am for people running   over two hours.   9 am for people running under two hours.
  4. Sunday  Group Ride ”“ at Marshall – 9 or 10 am start weather depending – back up location fast track at 9:45-11:45 for s

All: Weekend Poll: Please Vote

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  1. Look Ahead for events that happen early next week

Next week we begin taper for our winter A races.   It is a pseudo recovery week ”“ these weeks always get weird b/c you’ll have some speed work to do and well, it just gets weird so pay attention to your training plans AND the emails for the week as well as your websites.

  • There is Yoga next week ”“ as normally planned, including Monday Morning at Lyon Village (6:00 AM) ”“ set your alarm NOW! This one is easy to miss before the Monday email comes out.
  • There is a Monday Social Run in Arlington and Reston
  • Swims are on as normal on Tuesday
  • Yoga on Tuesday in Reston
  • No Group Spins on Tuesday ”“ though some of you will have workouts you need to get done. Pay attention to them”¦
  • Wed there are no track workouts as a group ”“ but some of you will have speed work you need to get done”¦Pay attention!
  • We will have Happy Hours on Wed ”“ TBA
  • Swims as normal on Thursday
  • Yoga in Reston on Thursday
  • Yoga on Friday as planned.

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  1. Overview for the nutrition and woman’s only clinics (men can come to nutrition)
  • Nutrition Clinic ”“ 4 PM (boys and girls)
  • Woman’s Only Clinic ”“ 5-6:30 PM (girls only)
  • Silverado ”“ 5-6:30 PM (Ed and any other’s kicked out of Ed and Talia’s house).

The Nutrition Clinic is led by Rebecca Mohning M.S., R.D., CSSD, L.D.   Rebecca is a registered dietitian, exercise physiologist, and a board certified sports dietitian that has been working in the field of weight loss and sports nutrition for almost 15 years.   Rebecca has her own nutrition consulting business Expert Nutrition since 2003. Rebecca has appeared in local news shows and nationwide shows, magazines, and newspapers. She has worked with numerous local running and triathlon clubs in the DC area for more than a decade. She has experience working with all levels of athletes from the recreational athlete to the Olympic athlete. She received her Bachelor’s Degree in Dietetics and her Master’s Degree in Exe rcise and Sports Science from Iowa State University. She is a certified exercise physiologist from the American College of Sports Medicine.

The Woman’s only clinic is going to have tons of topics about woman and triathlon and probably talk about men behind their backs.   I’d share more details about what happens in a woman’s only clinic besides what secrets have escaped….

There will a mix of Team Z (and/or outside) experienced female triathletes on the “panel” ”“ 3 or 4 speakers.   If you attend, you should learn (and I stole this from something I was given previously, until then it was total mystery)”¦

  • Learn the cure to chaffing. “Seriously”
  • Witness the Change/Don’t Change debate
  • Solution for Pesky escapist tri tops
  • Who is TOM? Hell if I know
  • Cheese and Crackers
  • Wine
  1.  Nutrition at 4 pm
  2. Woman’s only at 5
  3. Silverado for boys and others at 5

All: Weekend Poll: Please Vote  

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  1. Saturday Group Run ”“ at Hains Point. 8 am or earlier for people running   over two hours.   9 am for people running under two hours.
  1. Please pretty please look at the location where we meet in detail today. Then again tomorrow.   Then again on Friday.
  2. PLEASE PRINT THE RUN MAPS/CUE SHEETS. Most of us running shorter will stay around the tidal basin or Haines Point. Very simple routes.
  3. Almost everyone should be around 8-9 miles or shorter except for the Shamrock Marathon folks who have one more long run at 16.
  4. The people going longer ”“ like 16 ”“ you will need to return to your car for water and food at some point so 6.5 loop x 2 miler plus the tidal basin 3 miler works out perfectly.

What:

Where: (if first time there, warning: STUDY THE DIRECTIONS)

When:

  • 9 am start for everyone unless you are running more than two hours.
  • If you are running 2 or more hours please ”“ start at 8 am or earlier if need to attempt to time your finish at 11 am.
  • Walk/Run distances from 0-16 miles

Cue Sheet:

  • The .pdf file is named “Hains Point Running Loops.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!

All: Weekend Poll: Please Vote

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  1. Sunday Group Ride at Marshall Park and Ride (Time planned for 9 or 10 am ”“ Weather Depending)

*RIDE SUBJECT TO CHANGE AT LAST MINUTE.   LAST CALL TO BE MADE BY 7:00 AM ON SUNDAY SO CHECK YOUR EMAIL, FACEBOOK PAGE, AND YAHOO GROUP (sometimes email delivery delayed).

SPECIAL INSTRUCTIONS:

This parking lot is smaaaall. I always want people to carpool, but it would really help if folks took advantage of that this weekend.   And it’s more fun that way!   This is a major reason that we do not have as many rides from this location as we used to – simply difficult working around a small parking lot.

Marshall is scenic with relatively light traffic. The parking lot is pretty small but it is also not well marked, so please be organized about your parking in rows and park close together. As always, carpool if you can!

This is not a fast course. Our longest possible rides from this location are 52 miles (without doing multiple loops) but that is more than enough to expose you to the beauty of this area.   The rides are named “Skyline Views” for a reason.   And for that reason, it is not a fast course.   If you know what I’m saying.

For this weekend ”“ the longest route available to us is 42 miles.   There is a 3 to four hour time limit.   If you are a 10-12 mile an hour rider, you should be NOT using the 42 mile cue sheet.

  1. Our training plans for this weekend have everyone at 2 hours or less, but we are offering the extra 2 hours for those who I know will be riding longer.
  2. This Ride Limit is THREE TO FOUR hours.
  3. There is an option for longer rides up to 3-4 hours for those gearing up for LP or MoM. We will not sag routes other than listed.
  4. If you want to ride longer than 42 miles, you can start early OR if you are fast enough (meaning – finish the 42 in 3 hours)… you could do a reverse out and back. On the tail end of the 42 which are some of the best roads (IMO).
  5. If you want to ride longer ”“ suggestion is to start early, then plan a return to the lot for our start time. OR ”“ return and sign out ”“ and inform a sag driver that you are riding longer for the day but we will not be out there to support you.

What:

Where:

 When:

  • Time: Sunday 9:00 or 10:00 AM -1 pm MAXIMUM

Cue Sheet:

  • Ride Distances: 24 or less, 29, 42
  • Guided Ride: We will have a guided – “learn to shift” and “learn to have fun” ride that will follow the 24 backwards. A mutual decision will be made on turn around and return – so of course that makes this an out and back of distance of 2 miles up to about 20.   This is not a BOP ride – this is very much a first time on bike ride and if you fit this category please vote on the poll.
  • Link to cue: https://members.triteamz.com/files/?dir=%2FCue%2BSheets%2FThis%2BWeekend%2527s%2BUpdated%2BCue%2BSheet

All: Weekend Poll: Please Vote