Welcome New Zrs!   🙂   More to come from us this week, plenty of it I promise.   I have a meeting in an hour and will have to get back in the office this afternoon before I can respond to your emails from the past weekend.

  • Please note – a link to the directions to our workouts are in this email – don’t miss it!
  • Please also note that we post this email into our blog on the team website for reference – you may find it more convenient than searching for this email.

Also – with all of the recent chatter about etiquette and safety on our bike rides, I did want to remind the team that we teach a cycling etiquette and safety clinic 15 times each year.   And you are highly encouraged to come, especially if you are newer to this sport or have no idea what people were talking about in that email exchange last week.   Or even so – that is only a single piece of etiquette/and safety – there is much more.

You are adults, and you are expected to know the rules, follow the rules, teach others the rules (when you see them make a mistake).   If you don’t you may suffer the consequences of your error.   Please come if you can….I’m teaching this clinic again TONIGHT (6:30 PM – Arlington Oaks).

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In this email:

1.   Important Announcements and Reminders for this week

2. Overview of events and activities for this week.

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1.   Important Announcements and Reminders for this week

A.   90 minute long swims for IM MTB people will continue this week.   Team Z Arlington Pools which will add the extra 1/2 hour are Providence Rec (5-6:30 AM), AU (7:30-9:00 PM), and Chinquapin Tues/Thurs AM (already from 6-7:30).   EVERYONE is welcome to get in the extra 30 minutes.   But remember – the “regular” workout starts at the normal time.     The first 30 minutes is just for volume.  You may also just arrive at the normal time and work with your lane as usual.

B.   We also have a 90 minute swim available in an outdoor pool at Old Keene Mill – 50 meter pool.   Not in our hood – but just wanted to make sure you guys are aware that this is a summer option.

C.   Luray practice swim is around the corner – Yes, you need to enter it via the Luray Triathlon Website. But do not enter the full clinic – on the practice swim.   More details on this in our weekend email

D. Special Treat at the Belvedere Run tonight -as the Lotus at Green Springs Garden Park are at the end of their blossom period. We are going to run the mile and a half over there and stop for pictures if the group would like. Hope to see some new faces tonight. All paces welcome. Please email catgold@gmail.com with any questions.

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2. Overview of events and activities for this week.

  • Monday Lunch Time Swim – 12:30 to 1:30 PM at Wakefield High School Pool
  • Monday Cycling Etiquette and Safety Clinic – 6:30 PM at Arlington Oaks Rec Room
  • Monday PM Group Run – 6:30 PM at PRR Arlington or Belvedere Elementary School (all have 0 mile options on up!)
  • Monday PM Post Group Run Happies – Greene Turtle
  • Tuesday AM swims – Providence Rec @ (5 am early start) 5:30 AM, Chinquapin Rec at 6 am, Chinquapin at 12:30 PM, American University at 8pm (7:30 PM early start).
  • Tuesday Group Ride – Haines Point at 6:30 PM.
  • Wed Track – 6:00 AM at W&L, 6:30 PM at TC Williams and Yorktown High School
  • Wed Track Etiquette Clinics – all track locations
  • Thursday Swims – Providence Rec @ @ (5 am early start) 5:30 AM, Chinquapin Rec at 6 am, Chinquapin at 12:30 PM, American University at 8pm (7:30 PM early start).
  • Thursday Group Rides – 6:30 PM at Sleepy Hollow, 6:30 PM at W&L High School (lower parking garage/lot).
  • Saturday Group Ride ”“ (10, 20, 30, 40,50,60,70 miles) – 8:00 AM at Monocacy Middle School, Fredrick, MD
  • Saturday Group Run ”“ (3, 4, 5,7,9,10,12 miles)-9:00 AM at Tutu Bene, Arlington, VA
  • Saturday Race Planning/IM Cozumel Clinic-11:30 AM at Tutu Bene, Arlington, VA
  • Sunday Heart Rate Training Clinic-9:00 AM at Endurance Athlete Center, Falls Church, VA
  • Sunday Group Run ”“ (3, 4, 5,7,9,10,12 miles) – 8:00 AM at Endurance Athlete Center, Falls Church, VA
  • Sunday Group Ride ”“ (10, 20, 30, 40,50,60,70 miles) -8:00 AM at Marshall Park and Ride, Marshall, VA
  • Monday AM Boot Camp-6:00 AM at Lyon Village Community Center

**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.

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3. Details for the clinics being offered this week

Monday’s Cycling Etiquette and Safety Clinic

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.

  • When:   Monday at 6:30 PM
  • Where: Arlington Oaks Rec Room
  • Address: 4490 N Pershing Dr, Arlington 22203
  • Google Map: https://goo.gl/maps/iLQta

Wednesday Track Etiquette and Running Clinic – 30 minutes

Do our track workouts look like a foreign language to you? Come learn how to read workouts and how to do the drills that Team Z does on a regular basis. Also included are the “ins and outs” of track etiquette. The clinic starts at 6:30 PM (during track practice).

Note this happens DURING track practice. We may start a couple of minutes late after we get everybody going. We will meet at the track.

  • Where and When:   Wednesday at all track locations

Sunday Heart Rate Training at Endurance Athletes Center

Come for part, come for all.   But PLEASE try to make the clinic from 1-3 (Heart Rate Training).   This clinic is important and in the long run I really believe that what you learn about HRT will most affect your training with Team Z and what you get from this experience.

The clinic is well organized and the presentation is made by one of our teammates who is a PhD in Bio Chemistry.   He will help you understand WHY Heart Rate Training works and most importantly Matt will teach you what is happening inside your body when you follow the training plans that are designed for you.   If you can stay for the entire seminar I KNOW that you will learn more than you realize!   You do not need to bring anything unless you’d like to take notes!

  • When:   Sunday at 9:00 AM
  • Where: Endurance Athlete Center (also called Fast Track Physical Therapy)
  • Address: 510 West Annandale Rd – Falls Church, Va 22046
  • Google Map: https://goo.gl/maps/xVIvr