Introducing the Z3 Fit Family Splash + Dash Series!

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:

Sponsors of the event include:


Naughton, Killeen to compete at Duathlon World Championships


Rebecca Naughton


Caroline Killeen








Two Z3 athletes will be competing in the ITU Duathlon World Championships in Pontevedra, Spain on June 1. Caroline Killeen and Rebecca Naughton will represent Team USA in the 16-19 Age Group Sprint race, which will begin with a 5-kilometer run, followed by a 20-kilometer bike ride and 2.5-kilometer sprint to the finish.

Naughton and Killeen qualified for the World Championships at the Duathlon National Championships in Tucson, Arizona last October, where they finished in third and fourth place, respectively. “My parents and I didn’t make the decision to race at Worlds until December after we had several conversations with Coach Jenny,” Killeen said. “We wanted to make sure this was going to be a good fit for me and support my goal of racing as an elite triathlete. Once the decision was made for me to race in Spain, I cried.”

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A Few Words with Tamara Gorman


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

Get Your High Octane On!

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

“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:

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.

Make your tax-deductible donation here.