Week of 7/21 in Team Z West

In this email:

1. Important notes for the week
2. Overview of Team Z West events for the week
3. Overview of clinics offered this week

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1. Important notes for the week”¦

A. HAPPIES. Happies will be at Coastal Flats at 11901 Grand Commons Ave, Fairfax, VA (at Fairfax corner). Come brag about riding your longest ever over the weekend, or how you rode your bike in a tornado at Musselman. I told them to have extra mojitos on hand for us.

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2.  Overview of Events/Activities for West Mon-Mon

Monday PM group run – 6:00 PM ”“ Potomac River Running, Reston, VA
Monday PM foam roller ”“ 7:00 PM ”“ Parking garage, top floor, behind PRR Reston
Tuesday AM swim ”“ 5:15 AM at Spring Hill Rec, 5:30 at Providence Rec, 6:00 AM at Old Keene Mill
No Tuesday PM bike ride ”“ recovery week
Tuesday PM swim ”“ 8:00 PM ”“ Claude Moore Rec in Sterling and Audrey Moore Rec in Annandale
No Wednesday track or bootcamp ”“recovery week
Wednesday happy hour ”“ 6:00 PM ”“ Coastal Flats, Fairfax
Thursday AM swim – 5:15 AM at Spring Hill Rec, 5:30 at Providence Rec, 6:00 AM at Old Keene Mill
No Thursday rides ”“ recovery week
Thursday PM swim ”“ 8:00 PM ”“ Claude Moore Rec in Sterling and Audrey Moore in Annandale
Friday AM swim ”“ 6:00 AM ”“ Old Keene Mill, Burke
Saturday group run ”“ HASH! ”“ 9:00 AM ”“ Arlington Oaks, Arlington, VA
Saturday swim equipment clinic ”“ 9:00 AM ”“ The Sport Fair, Falls Church, VA
Saturday Bike Fit and Selection Clinic ”“ 2:00 PM ”“ The Lab School, Washington, DC
Saturday swim technique clinic ”“ 3:00 PM ”“ New Z’s Only ”“ The Lab School, Washington, DC
Sunday group ride ”“ Time Trial ”“ 8:00 AM ”“ Prince William Forest, Triangle, VA
Monday 7/28 PM group run – 6:00 PM ”“ Potomac River Running, Reston, VA
Monday 7/28 PM bootcamp – 7:00 PM – Parking garage, top floor, behind PRR Reston

Note ”“ more specific details and directions for the weekend workouts and will be provided later this week.  “This weekend in” e-mails are typically sent by COB on Thursdays.

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 pool schedule via the Lane 4 Masters page: http://www.l4swimming.org/

Link to west regular workout location directions: https://groups.yahoo.com/groups/TeamZ/files/ALL%20Training%20Documents%20and%20Schedules/Workout%20Locations%20/

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3. Overview of Team Z West clinics for this week”¦

Saturday swim equipment clinic ”“ 9:00 AM ”“ Sport Fair, Falls Church

The Swim Equipment Clinic this weekend is being held at The Sport Fair in Falls Church.   Please come if you would like advice/help picking out training suits, goggles, caps, or other swim related gear issues!   Sport Fair is a stand-alone building on Lee Highway.   If you are coming from DC the building will be on your left as you approach George Mason Blvd.   If you are coming from the Falls Church area the building will be on your right.   It has an aqua blue awning and parking can be tight so again leave a few extra minutes in case you need to find street parking.   There is a 7 eleven right next door in case you need another land mark to look for.

Start time:  Saturday 9:00 AM
Address: 5010 Lee Highway, Arlington, VA
Directions/Address: http://www.sportfairusa.com/location.html
Google Map:   http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=116594248747559665195.000455d7846d0aa787186&ll=38.896365,-77.129828&spn=0.001405,0.003476&t=h&z=19

 

Saturday bike fit and selection clinic ”“ 2:00 PM ”“ The Lab School, Washington, DC

The bike fit and Selection Clinic is a lecture based session.   Please come dressed as you are and bring a piece of paper or pen IF you want to take notes!   At this clinic we will talk about the differences in bikes (Tri vs. Road) including how they are designed, what they are designed for, and which type you might want to buy.   We’ll talk about what drives cost in terms of frame material and components, and about what you should expect for a given budget.     We’ll introduce you to other factors such as women’s specific geometry, the importance of proper fit, as well as fit related pain and issues you should be aware of.   We’ll address shoes, pedals, where to buy and where not to buy.   We’ll give you our opinions on the local shops and the staff that work there.   This is a great clinic for everyone (even if you have a bike already), especially if you have never been taught about bikes, how to buy them, or what you should expect from customer service when in DC area bike store.

When:   Saturday 2:00 PM
Where:   The Lab School of Washington (Main Campus)
Address:   4759 Reservoir Rd NW Washington, DC 20007
Google Map:   http://maps.google.com/maps?hl=en&ie=UTF8&cid=0,0,12113945319362841921&fb=1&split=1&gl=us&dq=The+Lab+School+of+Washington+loc:+Arlington,+VA&daddr=4759+Reservoir+Rd+NW,+Washington,+DC+20007&geocode=17097043370166049857,38.915584,-77.092662&ei=5B6ASpSmJ9qntgenxuzuAQ&t=h&z=16

Saturday swim technique clinic ”“ NEW Z’S ONLY ”“ 3:00 PM ”“ The Lab School, Washington, DC

Note ”“ for the 3-4 PM session (dry land, we will have a short “lecture”) we may meet in the basketball gym, in the weight room, or on the bleachers in the pool.   Those are the only three rooms in the building so you should not have a hard time finding us.   The reason I can’t tell you where we will be is b/c when I get there I will look for the quietest place for us to talk for the first hour.   If the gym is open ”“ that is our first choice.   If not ”“ then the weight room IF the pool is being used.   The bleachers in the pool are our last choice.   After the dry land discussion, I will allow you enough time to go into the locker rooms and get changed for the swim portion of the clinic.

IF YOU ARE GOING TO BE LATE IT IS STILL WORTH COMING!   This clinic is being held at The Lab School (main campus).   The first hour we will be talking on dry land.   We’ll talk about the logistics of training with Team Z swim practices and what to expect when you come to our pools.   We’ll teach you the swimming lingo and how we communicate in the pool.   We’ll teach you how to read a swim workout, and practically we’ll teach you how to actually use it if you are a new swimmer, or unable to swim 3,000 yards in one hour (most of us can’t!).   We’ll introduce you to the pool and how we manage it with groups (etiquette, communication, etc).   We’ll answer any questions you have and then we’ll move into the pool for basic swim form and technique.   All levels are welcome ”“ but if you swam competitively in high school or college you WILL be bored!   This is a BEGINNER FRIENDLY CLINIC. We’ll split the group by ability so there is NO REASON FOR ANYONE to be nervous and think that you might not be good enough!   We want you there, even if swimming 2 or 4 laps is difficult for you.   You can’t learn if you don’t come.   We can’t help you if we don’t see you!   PLEASE put any reservations you may have aside ”“ and make your way there!

When you arrive at the Lab School at the times when we use it you can park ANYWHERE.   Ignore the signs for “reserved spaces”.   The pool is in the large brick building with the columns out front.   After you park ”“ just come on in and look for me!   No gate guards or anything to worry about.   After our dry land talk there is plenty of time to change into your swim gear ”“ so plan to come as you are.   The facilities are very clean and nice.

New Z’s starting this weekend only.
When:   3:00 PM
Where:   The Lab School of Washington (Main Campus)
Address:   4759 Reservoir Rd NW Washington, DC 20007
Google Map:   http://maps.google.com/maps?hl=en&ie=UTF8&cid=0,0,12113945319362841921&fb=1&split=1&gl=us&dq=The+Lab+School+of+Washington+loc:+Arlington,+VA&daddr=4759+Reservoir+Rd+NW,+Washington,+DC+20007&geocode=17097043370166049857,38.915584,-77.092662&ei=5B6ASpSmJ9qntgenxuzuAQ&t=h&z=16