If You Build It…

I can’t remember when we started dreaming about a “triathlon farm” after we started Z3 (I don’t remember that it was too far down the road). Today it’s hard to realize the hammering, and dust, and activity between 5th and 6th on Grand Avenue is that dream.

TriMidwest will serve as an Olympic-caliber triathlon skills development and training center for athletes from across the World. And, for Z3 athletes too! It will be powered by the same Z3 staff you’ve come to know and love. And, it’s combined with an amazing facility – 50 meter pool, separate testing and training center, and much, much more.

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Channel Your Inner “MacGuyver”
for On-the-Go Athlete Fueling Success

Imagine this: it’s Friday night, you are on your way to the fourth swim meet this week, you haven’t had time to go to the grocery store since Wednesday when all of your snack and meal reserves were depleted, and you have three kids in the back of the car who are complaining of empty stomachs. You need fuel and you need it fast. What do you do?

At this point it might seem impossible to resist the golden arches if you don’t have a back-up plan. I hate to say it, but if you fail to plan, you can plan to fail. Of course, you could have a stock-pile of white chocolate chip macadamia Clif Bars in your purse or gym bag, but here are a few other options to add variety to your arsenal.

Here are five good ideas to help you in a pinch: Read more

“Despite the obstacles to come, NCAA status will be a boon for the U.S. Olympic triathlon team in the future. While its impact might not show in 2016 or 2020, the appeal of  scholarships and other institutional benefits associated with NCAA athletics will help attract talented young endurance athletes and develop them into elite ITU racers. Expect the level of American female ITU triathletes to rise.”

~ Source: triathlon.competitor.com

Bike Maintenance: Your Bike Chain

A clean chain is a happy chain ,and a faster more efficient bike. Chains should be cleaned and lubed every 100 miles or after a wet ride(dry it first). The great thing is that chain lube is a solvent so it acts as a cleaner. If you follow the 100 mile rule, you will not have to deep clean it with chain a specific chain cleaner.

  1. My preference is a chain oil that is yellow, almost clear. That way you can easily see when the chain Is dirty. Dark lubes make the chain appear dirty, and waxy lubes attract more dirt and get gunky.
  2. Put your chain in the big ring and small cog combo. Pedal backward to apply lube and to wipe clean. Most bikes will take 3 pedal rotations to go through the whole chain.
  3. Apply the lube to the where the flat pates meet the middle rollers. The lube is needed inside where the chain links pivot. Not on the outside. It is easiest to apply it right over the rear cog. Make sure spin the chain backwards  slowly for a minute or 2 after you apply the oil. This helps it work in between the plates and rollers. Let sit for a few minutes, then spin again before wiping off.
  4. You can never wipe your chain too much. Take a rag and grab the chain below the derailleur pulleys. Pedal backwards running the chain through the rag. Shift to a clean spot non the rag often, and grip the chain in several positions to get all sides wiped off.
  5. For a super clean chain, take the rag and grab the chain on the big ring where you can grab it better and wipe each section of links ,before pedaling to the next set.
  6. Finally  – floss the rear cog with a rag to clean the rings, wipe down the small ring on the crank then shift the chain to small ring, big cog so you can clean the last cogs and the big ring.

Contributor: Coach Matt Paradis

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Assessments & Skills Development

We believe it's important that youth and young adult athletes are connected with coaches and trainers who understand the physiology of the young athlete. Whether you're a Z3 athlete, or considering becoming a member of the team, our coaches and trainers are dialed in to exactly what youth athletes need to improve.

  • Swim Stroke Assessment and Instruction
  • Bike Position & Pedal Stroke Assessment and Instruction
  • Bike Performance Testing
  • Run Stride Assessment and Instruction
  • Visualization/Goal Setting Assessment and Guidance
  • Strength Assessment and Instruction
  • Nutrition Assessment and Instruction
  • Triathlon Skills Clinics (single day)
  • Triathlon Skills Camps (multiday)

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Individual Training

Some athletes are ready for individualized annual training plans and season-specific specific plans. Whether you're a Z3 athlete, or considering becoming a member of the team, our coaches can help!

  • Annual Training Plan
  • Preparing for a Future in Collegiate Sports (ideally conducted during sophomore/junior year of high school)
  • Season Specific Training Plan
  • Event Specific Training Plan

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Group Training

Group training (in season or out of season) can push athletes to higher performance and improve accountability.

  • Spring Break Training Camp
  • Weekend Training Camp
  • Swim Training Camp
  • Bike Training Camp
  • Run Training Camp
  • Fitness/Strength Training Camp

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Fund A Scholarship

You can support Z3 athletes in their pursuit of achieving greatness by providing a tax-deductible contribution for a travel or tuition scholarship to athletes with financial need. Travel or tuition scholarships are generally granted in $300 increments, however, any donation amount is welcomed.

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