October 6, 2014
The week of 10/6 in Team Z MD/DC
Whoa! I could hear the Team Z Waterman’s cheer squads from Silver Spring. It must have been an amazing weekend in Rock Hall. I heard Team Z dominated the podium. I can’t wait to read your race reports. Congrats to you all who helped make our last team triathlon of 2014 one to remember!
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 thought of the week:
“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” Dale Carnegie
1. Important announcements for the week
A. No boot camp this week
Our training plans deliberately avoid strength training the week following an “A’ race so as to allow our bodies to adequately recover. We have a recovery week coming up, but boot camps will start up again Monday, October 20.
B. Wednesday 6:00 PM Track Practice is at”¦”¦
Tilden Middle School. BCC as well as my two back up schools, Whitman and Walter Johnson, have soccer games Wednesday evening. Here are the deets.
Where: Tilden Middle School
Address: 11211 Old Georgetown Road, Rockville, MD 20852 (301) 230-5930
Google map: https://www.google.com/maps/d/edit?mid=zqLCzfKLodk0.kcllnlXMt6go
2. Overview of Team Z Clinics taking place this week
Bike Maintenance Clinic
The Bike Maintenance Clinic is not intended to provide detailed instructions on how to build or tune a bike. It is 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 additional tricks such as how to ride your chain back on to the bike when you drop it. We will teach you some basic adjustments for gears (fix ghost shifting) and breaks.
BRING WITH YOU: (Only if you have them, come anyway if you have nothing! Bring what you can if you have some things but not all!). Your saddle bag, tire levers, pump, and your front wheel. Please, if you can, CLEAN your front wheel using soap, water, and/or Windex/etc. We will actually TEACH YOU and let you PRACTICE changing a flat with our help and feedback. If your tire is not cleaned, you will get dirt on yourself, your clothes, the carpet, and us. If you don’t have time to go home and get these things, come anyway and we’ll have some things to lend (but not a ton).
When: 6:00 PM on Tuesday
Where: Freshbikes of Bethesda
Address: 7626 Old Georgetown Rd Bethesda, MD 20814
There is underground parking on the Woodmont Ave. side of Freshbikes. Freshbikes does validate.
3. Overview of Team Z MD events and activities for this week and a little of next week
NO Monday Morning Boot Camp ”“ No strength workouts after a team “A” race
Monday Group Runs – 12:15PM at Freedom Plaza, DC, 6:00PM at Woodside Park, Silver Spring
Tuesday Flat Course Group Ride – 6:00 PM at Beach Drive, Kensington, MD
Tuesday Bike Maintenance Clinic- 6:00 AM at Freshbikes Bethesda, MD
Tuesday Swims ”“ 6-7:00 AM at UDC/Van Ness, 7:45-9:00 PM at American University and 8-9:00 PM at Stone Ridge School in Bethesda
Wednesday AM Track Practice – 6:00AM at Coolidge High School, Takoma, DC
Wednesday PM Track Practice – 6:30 PM at Tilden Middle School (New location for this week)
No Wednesday PM Boot Camp ”“ Post race recovery protocol (Next week is recovery week)
Thursday Swims ”“ 6-7:00 AM at UDC/Van Ness, 7:45-9:00 PM at American University and 8-9:00 PM at Stone Ridge School in Bethesda
Thursday Hilly Course Group Ride – 6:00 PM at Peirce Mill, DC
Friday Army 10-miler Expo – Marketing Event-8:30 AM -7:00 PM at DC Armory, Washington, DC
THIS IS WHAT’S GOING ON THIS WEEKEND PLUS THE START OF NEXT WEEK. MORE DEETS TO FOLLOW
Saturday Group Ride -7:00 AM at Target, Easton, MD
Saturday Army 10-miler Expo – Marketing Event-8:30 AM -7:00 PM at DC Armory, Washington, DC
Sunday Race – Army 10 Miler
Sunday Group Run -8:00 AM at Endurance Athlete Center- Falls Church, VA
4. Link to all group workout files plus directions
Link to all chapters’ workout location files, and shared weekends: http://sports.groups.yahoo.com/group/TeamZ/files/ALL%20Training%20Documents%20and%20Schedules/Workout%20Locations%20/
Link to Team Z MDC directions to our group workouts
Link to pool schedule via the Lane 4 Masters page: http://www.l4swimming.org/
Link is below: http://sports.groups.yahoo.com/group/TeamZ/files/ALL%20Training%20Documents%20and%20Schedules/Workout%20Locations%20/