usat

01 Mar 2015
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Introducing the Z3 Fit Family Splash + Dash Series!

Sticky Post By On March 1, 2015

Screen Shot 2015-03-01 at 11.16.11 AMIn 2015 Z3 and selected partners will host the Z3 Fit Family Splash + Dash series of events throughout the Midwest. The events will feature family-friendly swim and run events of varying distance based on age. And, parents and adults are encouraged to participate.

“We know parents spend a lot of time running their athletes from practice, to school, to other activities,” said Z3 Founder Jenny Weber. “Z3 Fit Family Splash + Dash events are designed for parents to get directly involved too!”

Events will be held in Sioux Falls, Minneapolis, Des Moines (x2) and Kansas City. Most of the events will be held in a swimming pool, while the July Des Moines Event, hosted two days prior to the USAT Flatland Junior Elite Cup, will be hosted in open water and then on an outdoor running path. Each event partners with a selected partner and will use proceeds from the event to fund athlete scholarship for travel to events, or other groups in need.

“We think these events couldn’t come at a better time since several long-standing events usually held in the Midwest have been cancelled,” added Weber. “These events are competitive – but definitely friendly for new athletes too! Everyone should get involved!”

To learn more about the Z3 Fit Family Splash + Dash Series visit: www.z3fitfamilysplashdash.com.

Sponsors of the event include:

 

09 Nov 2014
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Welcome to the Z3 Family, Minnesota Athletes!

Sticky Post By On November 9, 2014

IMG_3490We’re excited to welcome athletes from the Minnesota Junior Elite Triathlon Team (MJET) to the Z3 Triathlon Team.

The Minnesota Junior Elite Triathlon Team (MJET) was formed by Coaches Kris Swarthout and John Shelp in 2007. The team annually has an estimated 30 athletes, ages 9-25. MJET athletes race both locally in the Midwest and nationally. Athletes have competed in both non-draft legal and ITU draft legal races, recording numerous wins and top 5 placements.

“I’m excited for MJET athletes to join the Z3 Triathlon family,” commented Kris Swarthout, founder of the MJET team. “The merging of our two teams will serve to further strengthen triathlon in the United States by providing excellent programming and access to quality coaches for Minnesota athletes.”

Swarthout has served as the head coach of TEAM USA triathlon squad since 2010, and has travelled the globe to world triathlon championship events. He will serve as the head coach of the Minnesota satellite of Z3 Triathlon Team, which will be based in the Minneapolis metro area.

“The partnering of Z3 and MJET is a perfect match,” added Jenny Weber, head coach and founder of Z3 Triathlon. “I’m excited to add the talented roster of MJET athletes to the Z3 family. It’s also going to be a fantastic opportunity to work directly with one of the best coaches in the country, Kris Swarthout.”

The announcement was made at the MJET end-of-year celebration in Minneapolis. Approximately 30 people attended. The guest speaker was ITU World Champion Gwen Jorgensen!

Do you live in Minnesota and want to get involved with a great triathlon development program? Email info@z3triathlon today!

 

 

09 Apr 2014
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Trip to Collegiate Triathlon Mecca: Z3 at USAT Collegiate Nationals

Sticky Post By On April 9, 2014

For the past two years USAT Collegiate Nationals has been hosted on the campus of Arizona State University in Tempe, Arizona. More than 100 collegiate teams compete and over 1200 athletes are part of the event.

This year’s theme was “Mustachionals” as in – all the guys (and some of the gals) were decked out in mustaches. Nationals features a draft-legal event on the first day, followed by an Olympic distance non draft-legal event and mixed team relay the next. Everyone converged for a post race awards banquet.

“This past weekend’s experience at Collegiate Nationals was awesome! So much energy and passion rolled into one race. The competition was fierce and it felt great to be apart of such a talented field of athletes. It feels great to be back in the sport of triathlon again, I’m looking forward to this upcoming summer of racing and learning even more about this unique and continuously growing sport.” ~ Brian Gorman (@briangorman1650)

“My favorite part of collegiate nationals would have to be the Mixed Team Relay. Being the final event, it was a great send-off for an already incredible weekend in Tempe, AZ. Toeing the line with so many great athletes, I couldn’t help but feel the intensity and excitement from the fans and teammates cheering everyone on. It was an amazing experience I will never forget!” ~ Connor Dilger (@Connor_Dilger)

“I loved the excitement in the atmosphere. So many different schools coming together to do what we love.” ~ Erin Paradis (@Erin_Paradis)

It was fun. It was exciting. Lot’s of cheers. Weird costumes. Mucho swim, bike and run! It’s something every athlete should attend. Take a look at some photos from Z3 athletes who competed – Erin Paradis (Colorado State), Brian Gorman (University of Minnesota) and Connor Dilger (University of Iowa).

21 Mar 2014
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A Few Words with Tamara Gorman

Sticky Post By On March 21, 2014

photo

March 21, 2014

We had a chance to visit with Tamara Gorman, Rapid City Stevens senior and Z3 athlete, about her recent experiences racing in Florida. Take a look…

Z3: Over the past two weekends you’ve competed in your first Elite (Pro) triathlons. How did they go?

TG: Clermont and Sarasota were my first Pro events ever and I was so excited to compete coming off a long winter. Clermont was a complete mess. I’ve never really raced this early in the year. I just think I put to much pressure on myself and it ended badly.

Z3: What do you mean you put too much pressure on yourself?

TG: In Clermont, it was weird for me to see my past competitors racing in a totally different race than I was in. Honestly, I didn’t think I realized who I was going to be competing against. Racing against past Olympian Sarah Haskins was an honor to me. (I was actually thinking about maybe getting a picture with her before the race in the athlete lounge… but I didn’t want to bother her so I kept to myself. LOL!) Read more

05 Mar 2014
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Get Your High Octane On!

Sticky Post By On March 5, 2014

z3octanebarsI guess it was probably six years ago now (maybe more) I was looking for a simple and power-packed bar I could share with athletes. Mind you, that long ago there were a few nutrition bars on the grocery shelf (not nearly as many as the aisle that exists now), but none really had the calorie count, density, flavor and non-preservative make-up I was looking for.

So, one afternoon I whipped up what is now known as Z3 Bars.

It really was an “everything-AND-the-kitchen-sink” sort of concoction. A little honey, some peanut butter, chocolate chip chunks, chia, flax, oats, more chocolate chips. Boom! It was quick. It was tasty. It was simple.

Through the years I’ve shared the recipe with others, including with Hy-Vee Seasons magazine. Today if you search Z3 High Octane Bars you’ll find lots of posts about them including some imposters like “Coach So-and-So’s High Octane Bars”, “Simple Energy Bars”, “Energy Bon Bons”. It’s funny! It’s flattering I suppose. And, awesome that so many people like them.

I wanted to share the recipe with you. They’re just too good to keep a secret!

>>Get the recipe here.

>>Wanna Learn More About Athlete Nutrtion?

Contributor: Coach Jenny Weber, RD, LD

Photo Credit: Hy-Vee Seasons Magazine
20 Feb 2014
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If You Build It…

Sticky Post By On February 20, 2014 With 86 Comments

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.

Read more

20 Jan 2014
Sticky Post By Posted in Post Formats Permalink

“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

18 Jan 2014
Sticky Post By Posted in Post Formats With 4 Comments Permalink

Bike Maintenance: Your Bike Chain

Sticky Post By On January 18, 2014 With 4 Comments

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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