What is new in this Monday to Friday Email?

1. The over all Weekend Look Ahead and Poll – please vote! LINK TO WEEKEND POLL
2. High Level – Syracuse 70.3 weekend (race is still open, there is a relay option)
3. High Level – Luray Swim Fest (Practice Swim if Not Racing), Group Run, Group Brick, Team Social/Picnic
4. High Level – Both on Sunday.  Same location, back to back.  The Nutrition Clinic & The Race Strategy, Transitions, Rules, Wetsuits, and what to expect on Race Day Clinic (only done a few races? Or no races? Don’t miss this one).

LINK TO WEEKEND POLL

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What is not so new in this Monday to Friday Email?

5. High level overview of the activities for this week in Team Z
6. Arlington Weekly Activities Details and Directions
7. Maryland Weekly Activities Details and Directions
8. West Weekly Activities Details and Directions
9. If you are having trouble reading these emails

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 1.  Weekend Look Ahead

Poll:   Please Vote Early!   Or:   https://members.triteamz.com/polls/

  1. Saturday Swim Fest –    from Arrowhead Park in Luray, Va  – 8:00 AM
  2. Saturday Open Water Practice Opportunity  Arrowhead Park, Luray
  3. Saturday Group Run and or Brick – Post or During the swim race – Arrowhead Park, Luray Va
  4. Saturday Team Picnic, Social, Post Workout Refueling Station – Arrowhead Park, Luray Va.
  5. Sunday Morning Luray Ride the Luray Triathlon Course – unsupported/cue sheets provided
  6. Sunday Local  Group Ride – Southern High School, Harwood Md –  7:00 AM
  7. Sunday Syracuse 70.3, Team Race – Syracuse NY
  8. Sunday Westsuit, Race Strategy, Transitions, and Rules Clinic – Arlington Oaks @ 4:00 PM (Arlington Va)
  9. Sunday Nutrition Clinic  –  Arlington Oaks @ 5:30  PM (Arlington Va)

The details to come for all weekend events.    I hope to have details out by Tuesday.  Same for the road trip – details to come.

LINK TO WEEKEND POLL

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2. High Level – Syracuse 70.3 weekend (race is still open, there is a relay option)

  • Friday: Plan to have an in town dinner/meet and greet suggestion – 6 ish (time can change)
  • Saturday: Plan for option “Group Meet and hit packet pick up” at 9 am.  Play around the villiage/transition area.
  • Saturday: Plan for optional “Group attend Athlete Briefing” at 11 am.
  • Saturday: Mandatory Bike Check in – 11 am to 5 pm.
  • Saturday:  Team Dinner around 4/4:30 ish.
  • Sunday:  Light Breakfast, Fruits/Coffee/Bagels/etc provided at Team Z Tents – starting at 5:30 AM
  • Sunday: TA opens at 4:45 AM.  Race Starts at 7 am.
  • Sunday:  Team Z Bbcue Lunch at Team Z Tents until Race Ends.
  • Sunday:  Post Race Watering Hole will be suggested (if we can’t hang at our spot)

LINK TO WEEKEND POLL
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3. High Level – Luray Swim Fest (Practice Swim if Not Racing), Group Run, Group Brick, Team Social/Picnic

  • The races start at 8 am.
  • You can arrive anytime prior and register up until 8:30 AM for the swimmers who are in the  2250 only.
  • All others check in by 7:30 AM.  Swimmers in the 750 and the 1500 MUST CHECK IN BY 7:30 AM.
  • You must have photo id.  It does not appear that this is a USMS or USAT sanctioned event.  I’ll try to check.
  • Check in is by the lake, not up at the pavilions.
  • Team Z has reserved a pavilion for our athletes all weekend.  We have the Lyons Shelter Friday, Saturday, and Sunday.
  • We have the Boy Scout Camp Ground Reserved on Friday and Saturday nights (free)
  • Saturday – This is a public lake with a public beach.  There will be a chance to PRACTICE SWIM at some point, if not during the swim races.  Details to come.
  • Group Run/Brick – Athletes can start anytime (racing the swim events, after practice swim, not doing either).
  • We will have a picnic at the Lyons Shelter all day after the swim and run/brick workouts.
  • Camping:  There are people planning to camp on Friday and Saturday nights.

LINK TO WEEKEND POLL
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4. High Level – Both on Sunday. Same location, back to back. The Nutrition Clinic & The Race Strategy, Transitions, Rules, Wetsuits, and what to expect on Race Day Clinic (only done a few races? Or no races? Don’t miss this one).

The Strategy/Rules/What to expect clinic is EXTREMELY helpful for anyone that has only done a few races, or who has not yet raced.  I promise you, we have a bunch of thought into this with suggestions for you to consider executing on race day. Tips, Tricks, Most Commonly violated rules.  Race Strategy.  Race day “walk through” or simulation – what to expect.

Don’t miss this clinic  please – if you are newer please don’t miss  it!

The Nutrition Clinic will be led by guest speaker Rebecca Mohning.

Rebecca Mohning M.S., R.D., CSSD, L.D. 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. She has experience in endurance nutrition and wellness. She has devoted her life to health, nutrition, and fitness. Rebecca has her own nutrition consulting business Expert Nutrition since 2003 and enjoys conducting workshops on nutrition and wellness for fitness facilities, businesses, universities, and sports teams. 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 Exercise and Sports Science from Iowa State University. She is a certified exercise physiologist from the American College of Sports Medicine.

LINK TO WEEKEND POLL
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5. High level overview of the activities for this week in Team Z
Monday:

Tuesday:

All swims on as normal.

Outdoor group rides on as normal.

Wednesday:

Thursday:    

All swims on as normal.

Outdoor group rides on as normal.

Friday:  

  • Yoga at Simon Says  (DC, Arlington, Bethesda)
  • Morning swim  at AU  (DC)

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6.  Arlington Weekly Activities Details and Directions

*For the best presentation of this information/data – please set your preferences in your dashboard.   Go to Calendar Events and then elect Arlington Location Events. Select Arlington Social Events.   Then Save.   Then simply go to members.triteamz.com and your home page will present the details for all workouts in the Arlington/Alexandria area.

Or you can go to”¦.

Hard Copy of M-F events are posted on the website at members.triteamz.com.   Then click on files, then on workout location events.

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7. ZMDC Weekly Activities Details and Directions

*For the best presentation of this information/data – please set your preferences in your dashboard.   Go to Calendar Events and then Select ZMDC Location Events. Select ZMDC Social Events.   Then Save.   Then simply go to members.triteamz.com and your home page will present the details for all workouts in the Arlington/Alexandria area.

Or you can go to”¦.

Hard Copy of M-F events are posted on the website at members.triteamz.com.   Then click on files, then on workout location events.

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8. West Weekly Activities Details and Directions

*For the best presentation of this information/data – please set your preferences in your dashboard. Go to Calendar Events and then Select West Location Events. Select West Social Events.   Then Save.   Then simply go to members.triteamz.com and your home page will present the details for all workouts in the Arlington/Alexandria area.

Or you can go to”¦.

Hard Copy of M-F events are posted on the website at members.triteamz.com.   Then click on files, then on workout location events.

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9. If you have trouble reading these emails or generally dislike yahoo groups –

  1. Please go to members.triteamz.com and click on “coaches comm” on the top navigation bar.  Every post from Alexis or I SHOULD be posted there.  We are getting much better at this.
  2. Alternatively you can go to the blog on the member site, and select “Moday-Friday Events” category.
  3. Soon yahoo groups will be gone all together – less issues of error when we eliminate the redundant communications.