September 2010

Volume 2, Issue 3

Team

Newsletter

Inside this issue:

Four sports isn’t enough 2

Membership Update 2

Finding the Time…. 3

President’s Message 3

Training Smarter 4

I can’t believe its here 5

FeXY in Axction... 7

Team Sponsors 8

Upcoming Events

October 8th-10th - Triple-T

NC(White Lake, NC)

October 9th - Ironman World

Championships(Kailua-Kona, HI)

October 9th - Women's Bike

Clinic(Reston, VA)

October 10th - Chicago Mara-

thon(Chicago, IL)

October 11th - Monthly Board

of Directors Meeting

October 14th - Gear Order #5

due to Scott

October 16th - Tussey Moun-

tainback Run(State College, PA)

October 20th - Monthly Happy

Hour (Carpool – Herndon, VA)

October 24th- Army 10-miler

October 31st - Marine Corp

Marthon (Washington, DC)

November 6th - 70.3 Ironman

World Champion-

ships(Clearwater, FL)

November 21st – Ironman

Arizona(Tempe, AZ)

November 28th – Ironman

Cozumel(Cozumel, Mexico)

Always check the Team website

www.TeamFeXY.com for addi-

tions, changes and all of the details

for these events.

Ironman; a spectator’s view By Tom Impellitteri

days prior and Doria Goorevich went out with Amy Krupka (racing). As an aside I could write a story about the car ride alone. We arrived in Louisville later that afternoon and went through the normal formalities; checking into the hotel, shower-ing, exercising, eating and drinking, etc. Sometime around midnight someone had the clarity of thought to recommend that we all go to bed as we had to get up in about four or so hours. So back to the hotel we went.

Have you ever been awoken by your alarm clock and wanted to throw it through the window. Well that’s pretty much how we all felt Sunday morning. That said, we were all up and mov-ing within 25 minutes, well al-

most all of us. We did suffer one casualty who will remain nameless. Said individual did recover nicely later in the day. Clothes on, bags on shoulders and coffee in hand off we went to the swim start. IMLOO is interesting in that they do a time trial start – two swimmers every 5-10 secs or so vice a mass start. The line to enter the water looked like it was 10 miles long. We made our way up and down the line looking for our teammates and others we knew racing. We found almost every one of them and offered them words of encouragement then we dispersed to varying locations to watch and cheer. I

(Continued on page 6)

It’s around 8 pm and you’re all strung out on caffeine and other legal substances sitting on some random curb on some random street in some random city with friends. Your hair, what little you might have left, is hard and crusty from all the spray sunscreen, your skin is sticky to the touch, and you smell so bad that people have to sit several feet away of you.

The curb you are sitting on is so hot that you can’t sit on it for long for fear that your “tush” might get burned. You’ve been up since 5 am, walked, jogged, and ran countless miles, clapped more times than can be calculated and cheered so fervently for so many hours that it is hard to talk anymore.

Emotionally drained and physi-cally exhausted you must get up and motivate yourself so you can motivate others. Why be-cause you still have teammates on the course and this is spec-

tating – Ironman style. Whoev-er thought it would be so hard.

Simple question; how did we get here? Simple answer; by car? Seriously how did we get here? I’m sure you would get a different answer from each person. For me it started on the Papa Bear climb at Ironman Lake Placid. Nearing comple-tion of the first lap of the IMLP bike course I heard my name being screamed out by several FeXY teammates followed by a variety of motivational cheers. It continued for the rest of the race; second lap of the bike, both laps of the run, and finally the finish line. No matter where I went there were FeXYies cheering me on. It was then that I made the conscious deci-sion that I must return in kind the level of support that I re-ceived on this day. I’ve com-mented before that you can not put a price tag on that kind of support and you can’t. It’s a debt that can only be repaid by returning in-kind the same level support when those cheering become the ones racing.

In my particular line of work we have a saying: “Amateurs talk tactics, professionals talk logistics.” Well you’d think the logistics of moving seven peo-ple from Northern Virginia to Louisville, KY would be easy. Well at least that’s what I thought. I will not bore you with the details suffice to say that at 0400 on 28 August the follow-ing seven people piled into my wife’s Ford Expedition for the 10 hour drive to Ironman Louis-ville (IMLOO); Me, Scott Bald-win, Shelly Prendergast, Scott Lake, Kim Torgerson, Coco Buck and Zoya Schaller. Kory Jessen and Mary Kay Alexan-der flew (smart move) several

Membership Update By Michelle Prendergast

Even as the summer winds down, Team FeXY continues to grow! As of

the writing of this article, Team FeXY is at 113 members, with

many more inquiries to join. It‟s been a great season at the races with

FeXY showing up in dominating fashion. From racing, to spectating, to

volunteering, FeXY has come out en masse from sprints to half IMs and

even to IM Lake Placid and IM Louisville. If you are new and still getting

to know your Teammates, remember that we have a happy hour the

third Wednesday of every month at Carpool in Herndon after track.

Also, check the right side of the website for the latest workouts, events

and volunteering opportunities, as well as subscribing to the forums to

get the latest and greatest information.

The entire Team would like to welcome the newest members to Team

FeXY:

Scott Bauer, Susan Esprella Colon, Erin Gordon, Scott Jordan, Jen Seifert,

Anthony Lee, Christy Middleton, Coco Buck, Jan Loughran, Sara Swenson,

Joy Howell, Patrick Shannon, Sara Kersten, Terry Anderson, Cindy Keane,

Alison Ware, Ben Ferry, Tammy Impellitteri, Vicki Nguyen

I really don‟t have enough expensive sports. Horseback riding and

triathlon leaves me with too much in the bank. Therefore, I think I will

embark upon another athletic career to further drain my wallet. Bob-

sledding! After all, I did get recruited when I did the bobsled ride in

Lake Placid.

Horses pretty much took over my life starting at the age of 15. All the

money I made all summer went to

car insurance and the rest to horse

equipment. In college, when every-

one was going Spring Break, I was at

home, riding my horse, since that

$600 trip was the cost of one

month‟s board and 4 riding lessons.

Yikes is right.

However, they were the BEST

babysitters. Here I was getting up at

4 am for horse shows, and everyone

was just rolling in from the night. It

actually was great practice for triath-

lons.

I started running in college just to stay in shape. My riding instructor

got mad at me since my calves got big and no longer laid nicely along

the horse‟s side. I told her ok, you can have a fat, smooth-calved rider,

that‟s the tradeoff! I won, needless to say.

When injuries started, I picked up biking

on a hybrid, and swimming at the gym. I

LOVED swimming. I took lessons and got

good enough to join the masters. Finally I

got convinced to try a triathlon, using my

mountain bike. My only bike training was

biking the 8 miles to the barn, riding, then

biking back. But I was hooked. Eventually

I got a “real” bike. I changed barns, and

ended up biking 16 miles out and back to

ride to ride my horse. 32 miles biked plus

I got to ride? Awesome.

But it got harder and harder to combine eve-

rything. The hardest was when I started train-

ing for IMLP. I had moved my horse to a farm

an hour away, since it was cheaper, but I

could only get out there once a week. She

was rehabbing an injury and needed to be

ridden several times a week, so I shipped her

to my friend 5 hours away in North Carolina.

Sadly, she didn‟t work out there, and my

friend told me I either needed to pick her up

or find another home. Here I was in the midst

of my biggest training volume, and I had to

figure out what to do with my beloved horse,

which might never be sound again to be a

riding horse. I decided I had to find her a

home, where she would be ridden on trails

and become a mommy. Its one of the hardest

decisions I‟ve ever had to make, but I simply

didn‟t have the money to keep her as a pet.

Believe me, I would have gladly kept her in my

backyard, but Montgomery County Housing frowns on that. So would my

neighbors!

That brings us to today. I found a wonderful horse to lease. Yep, lease, just

like a car. I‟m in a fantastic situation, where I can pretty much ride whenev-

er I want. The only downside is when the light starts to run out, then I have

to make that awful decision…do I bike, or do I ride? Ugh!

Next year I will have to make a very hard decision as well. I know that the

barn owner will be moving, and taking my dear Teddy with her (she adores

him too). I either have to check under all the couches in all my friends‟

houses to scrape together the thousands of dollars to buy him, or find an-

other horse to buy. But then comes the monthly board, the vet fees, the

horseshoeing….That alone at least $75/month. You know how many races

I could do with that much money?

Not sure what I‟ll do just yet. I love doing triathlons, but horses are in my

blood. If you‟ve biked with me, you know that by now. J I‟ll make the

decision when the time comes. Until then, I‟ll continue wrestling with my

Page 2 Volume 2, Issue 3

Four Sports Isn’t Enough By Amy Krupka

“It's not the will to win, but the will to prepare to win that

makes the difference.” - Bear Bryant

at my job too. They make keep me accountable of

my goals for doing the best that I can do.

How can we make such an individual sport like tri-

athlon a Team sport? There are Triathlon groups

(clubs) and there are Triathlon Teams. A group in

itself does not necessarily constitute a team. Teams

normally have members with complementary skills

and generate synergy through a coordinated effort

which allows each member to maximize his or her

strengths and minimize his or her weaknesses. Team

members work together and help one another, help

other team members realize their true potential, and

create an environment that allows everyone to go

beyond their limitations.[1]

How does this apply to Team FeXY or any other

Team in the Triathlon world?

We train together by showing up a track or a

group ride week in and week out. Not only

because we want to get faster, but because we

want to see our Teammates and push them to

get faster and reach their goals as well.

We show up at races wearing the Team colors

not only so we can test ourselves and see what

our training as done for us, but also so watch

and encourage everyone in the red, white, and

black to the finish line as fast as they are capa-

ble of, and maybe a little faster than what they

thought. I‟ve heard from others and I know it‟s

true for me; you can‟t slow down and hide on

the race course when everyone recognizes you.

I not only wear my gear because it looks damn

Page 3 Volume 2, Issue 3

race day. It helps that Kory and I both lead

hectic lives together, and that we are there to

support each other on those days when a

workout doesn‟t seem likely or even remote-

ly appealing. Being part of Team FeXY is a

huge factor as well. People ask where I am if I

don‟t show up to track or a group ride and

now that I am signed up for Eagleman I have a

huge goal to accomplish; which won‟t get

done without more of those morning

workouts and hours of weekend training!

So, set a goal, find a friend to train

with, and make yourself accountable. Post

quotes or desire statements on your fridge, in

your office, or on your dashboard in the car.

Figure out what motivates you, figure out

how you can be more efficient, and accept

that you aren‟t perfect. Yep, non-triathletes

will probably laugh at you or wonder about

you, but believe me, they probably do any-

ways. Triathletes are a rare breed of motivat-

ed, successful people who like chaos and

keeping busy. So

what are you wait-

ing for, get off your

butt and TRAIN!

The sun‟s not even up yet and

won‟t be for a while. But the alarm clock is

ringing and it‟s time to get up and train. Wel-

come to the life of a triathlete where two-a-

day and hours long workouts are the norm.

Alone, it‟s enough to fill anyone‟s schedule,

and most of us work full-time, have kids or

other family commitments or are in school.

So where do you find the time to balance it all

and stay sane, let alone sleep?

For me, it‟s knowing that I have so

little time that I have to make each workout

count and realizing that, sometimes, other

things have to (gasp!) take priority or that

taking a nap might be the better option than

the workout. Also, I have to always remem-

ber that to not let my Type-A personality and

guilt rule.

I could obsess over a missed

workout while I‟m stuck at work or in traffic,

or I can just choose to accept it and move on.

Of course, most days I still find time to fit it

all in – somehow. I am up between 4:30 and

5:00am on most mornings and think that

sleeping in is anything past 6:00am.

I‟ve learned to lead a very sched-

uled life and maximize my time. This means

lots of multitasking; checking my email (and

facebook) while „scarfing‟ down breakfast,

stretching and foam rolling instead of lying on

the couch at night,. The most motivating thing

that gets me through the day is racing: I know

if I lay around and procrastinate about doing

my long run, or oversleep, I will regret it on

Finding the Time... By Mary Kay Alexander

good but also because I want it to give

credit to the Team and our Sponsors

that helped me get there.

We give back to the triathlon world and

the community around us as a Team by

volunteering at races and by doing ser-

vice projects. How well would some of

these races that we‟ve worked at this

year have run if only 1 or 2 of us had

shown up? Or how long would it have

taken a handful of people to pull XX bags

of trash off the W&OD trail last week-

end? When there are opportunities for

us to give back, we do, I large numbers.

Many hands make light work.

I‟m very proud to be on this Team. I consider

every one of you not only a Teammate but

also a friend. I love seeing everyone giving

100% and getting back a whole lot more. It

doesn‟t matter what place you finish on race

day – my Teammates are the ones that I train,

socialize and race together. Looking to 2011,

I‟m ready to work to make this Team even

better by seeing people reach their goals,

giving back, and pushing myself to new levels.

1) Davis, Barbee. 97 Things Every Project Man-

ager Should Know: Collective Wisdom from

the Experts. Beijing: O'Reilly, 2009. Print."Build

teams to Run Marathons, Not Sprints" By

Naresh Jain pg 96

As the season is quickly coming to a close,

I‟d like to take this time to talk about

what the definition of a “Team” is and

why Team FeXY is important to me.

There are Teams in all aspects of life; at

school, at work and all around us. When

I moved from California where I was on a

huge triathlon Team to NoVA 6 years

ago, I left behind something very im-

portant to me; my Team and triathlon

family. They were the ones that got me

to the starting line of my first sprint triath-

lon and my first Ironman. I know I‟ve

touched upon the importance of being on

a Team before but it‟s a topic which is

very important to me. Teams push me to

go beyond what I could do by myself, not

only on the race course but in school and

Message from the President By Scott Baldwin

Page 4 Volume 2, Issue 3

Training Smarter and Not Harder through PDCA: Introduction to the Series By Reid Kiser, USA Triathlon and USA Cycling Certified Coach

How long would one go without bal-

ancing a checkbook or monitoring a

monthly budget? Maybe on the sur-

face it does not matter as one may be

able to make it through with big

paychecks or be just fine getting

through the day and it‟s just another

number. However, if one wants to

maximize savings for retirement or

buy the big yacht, a process of plan-

ning, accountability and review is

needed before acting on the decision.

In comes what I have been immersed

in since graduate school at Dartmouth

College - Plan, Do, Check and Act

(PDCA). PDCA comes from the busi-

ness process improvement world, but

can be applied to several applications.

In running a factory, the frequent use

of PDCA cycles maximizes efficiency,

and quality, and it ultimately increases

profits and building financial reserves.

Think of using PDCA to maximize the

athlete‟s potential throughout the

macrocycle and microcyles of training.

These are the definitions to Dr. W.

Edwards Deming‟s PDCA (Wikipedia,

2010) quality control process:

PLAN

Establish the objectives and pro-

cesses necessary to deliver results

in accordance with the expected

output. By making the expected

output the focus, it differs from

other techniques in that the com-

pleteness and accuracy of the speci-

fication is also part of the improve-

ment.

DO

Implement the new processes. Of-

ten on a small scale if possible.

CHECK

Measure the new processes and

compare the results against the

expected results to ascertain any

differences. The term Study is

sometimes used in place of Check

(Shewart Cycles).

ACT

Analyze the differences to deter-

mine their cause. Each will be part

of either one or more of the P-D-C

-A steps. Determine where to apply

changes that will include improve-

ment. When a pass through these

four steps does not result in the

need to improve, refine the scope

to which PDCA is applied until

there is a plan that involves im-

provement.

In applying this to training, here are

Coach K‟s definitions of the PDCA

and why it is important to apply this

approach to training and the athlete.

PLAN

Establish the athlete‟s goals

long and short term along with

determining time available to

train and creating the Annual

Training Plan based on the

race calendar. Create the

training plan according to these

variables with key consideration of

the athlete‟s abilities and physical/

training history.

DO

Simply put, train as the pre-

scribed plan tells you do. Noth-

ing more, nothing less, nothing

harder and nothing easier. Of

course there the occasionally

missed or dialed back workouts as

needed. Small scale is synony-

mous with a micro cycle of train-

ing periodization.

CHECK

Measurement equals testing, rac-

ing, reviewing training logs (e.g.

TrainingPeaks uploads) and com-

paring to prior performance and

the training plan. A qualified coach

should be well versed in periodiza-

tion and the tools available to

monitor training load and athlete

progression and fatigue. As the

athlete, performing the test is the

final stamp on the recently com-

pleted training block. The Test is a

key data point acting as a “quasi-

race” event. Remember this can

also be STUDY in other circles.

ACT

Did VDOT, FTP, pace at Aerobic

Threshold, pace per 100m, etc. go up

or down? Does the athlete feel on

edge, unable to sleep or better did

the numbers improve and do they feel

positive about their training and re-

sults? Based on the objective and sub-

jective results, the coach applies

changes to the training plan either by

resetting intensity zones and dura-

tions or completely adjusting the plan.

If there are no improvements or a

decline in performance, then a refine-

ment must occur until the plan shows

improvement. Most of us do not train

on a rigorous schedule to stay the

same, step backward or feel worse.

Numerous times throughout the

Annual Training Plan after we

DO, CHECK and ACT it’s return

to PLAN and do this all over

again. Welcome to a taste of

PDCA. Get ready to CHECK!

The series of articles will be present-

ed over the next several newsletters

and postings to the Coach‟s Corner

starting with CHECK in October,

given that we must define our re-

quirements to set the baseline before

we define the PLAN for the first time.

Look for the PLAN article in January

to help in understanding how to plan

the year using Base, Build, Peak, Race

and Transition training blocks.

Page 5 Volume 2, Issue 3

I absolutely cannot believe that in 12 hours, I'll be standing in line for the IM Loo swim start.

I cannot believe where this journey has taken me. It is so hard to imagine that when i registered

for this a year ago, i was 5 weeks out of my second hip surgery of the summer and wasn't even

sure I would be able to train, let alone show up healthy for the start line. I am grateful and hum-

bled to be here.

It's been said many times before, but I will echo it again, anyone who thinks triathlon is an individu-

al sport is woefully mistaken. There have been so many people who have been behind every

stroke, pedal and step I have taken in preparation for this, and who will continue to be behind me

tomorrow.

I am overwhelmed and eternally grateful for the support so many of you have shown me, not just this week, but since this

journey began. So many of you have been the best training partners, friends, and support

crew I could have ever hoped for. Nothing has gone unnoticed or unappreciated.

I read on a message board that a participant of last years race dedicated each mile of the run

to a person who had sacrificed or supported them through their Ironman Journey. In that

mile they focused all their thought on what that person had done to help them get to the

start line. I honestly think that i have too many of you to thank. I will have to start my devo-

tional miles on the bike:) I will think of you all tomorrow. You will, I hope, get me to that

finish line.

I have to, of course, thank publically my coach, Scott Baldwin, for getting me to the finish line of my first IM healthy, uninjured

and prepared. There is nothing more he could have done. Race day will be what it is, but I go into it with the peace of mind

that Scott gave me all the tools I need to make tomorrow a successful day.

My heart is also aching for and missing tremendously Meg Gray. Meg, you were such a part of

this experience for me. I so badly wish you were here racing with us. You deserved to be. The

consolation I take is that having grown to know you over these 8 months, I am confident that this

injury will only be a minor blip in what will be a very successful endurance sport career for you.

You are way to strong to keep down. I will carry you with me tomorrow.....just try not to be too

heavy because I don't need any extra baggage to lug around ;)

...and Ryan....there are no words for me to fully express to you what you mean to me. This would never have been a thought I

would have entertained without you in my life. You really are the best training partner, husband and friend I could have

dreamed for. I have achieved things since being with you that I never knew were possible. You really do make life sweeter,

more exciting and more full than I had imagined it could be. I love you so much.

I hope to make you all proud tomorrow. I hope to be an Iron(wo)man. I already know I

have IronFriends. Thank you for everything.

I Can’t Believe it’s Here By Lisa Albrecht

“Our doubts are traitors,

And make us lose the good we oft might win

...By fearing to attempt.”

- William Shakespeare in "Measure for Measure"ve its here ***

The more you sweat in practice, the less you bleed in battle.

~Author Unknown *** “Practice as if you are the worst, perform as if you are the best.”

A winner is a loser who was willing to fail and get up, fail and get up, fail

and get up, fail and get up and win - Peter Zafra

***

"What I've learned in my years as a competitive wheelchair athlete is this--

what separates a winner from the rest of the pack is not raw talent or

physical ability; instead, it is the drive and dedication to work hard every

single day, and the heart to go after your dream, no matter how unattaina-

ble others think it is." ---Linda Mastandrea

positioned myself at the swim exit along the transition lane in what I thought was a good location.

It was an excellent location to see peo-ple get out of the water and cheer for them. It was a terrible location to get out of as I was trapped and couldn’t make it to the link up point for the trip to La Grange to cheer everyone on during the bike. After waiting for what seemed and eternity I was finally freed from my pris-on.

As I’m trying to figure out where eve-ryone is and what I’m going to do next my cell phone rings – “Where are you”…”I’m ummm, uh, I don’t know, I’m

somewhere down by the swim exit on the side of freedom”…”can you see the Subway”…”Yes”…”Start running, we are exiting the parking lot on the left side of the Subway”…”Roger, I’m moving”. In what could next be described as film worthy, the Ellis Mini Van, operated by Baldwin, pulls up, doors fly open, I dive in, and off we go. Anyone know how to get to La Grange – Scott Lake, operating the GPS Nav unit on his iPhone with the skill of a ballistic missile defense opera-tor calls out “turn here now, take this on ramp, look for this road”. Off we went. Twenty or so minutes later our wave (Us) arrives in La Grange. The first wave, MaryKay and Kory were already there. We met up with them and moved to a great location at the crest of hill on the bike course and planted ourselves. The last wave (Kim and crew along with Lisa Albrecht’s Mom and Doria Goorevich) arrived shortly thereafter and

met us along side the bike course. For the next several hours we paced up and down the road cheering, taking pictures and getting yelled at by the volunteers for being in the road. Other than seeing our friends speed on by there were two highlights: one was Craig Ellis stopping to see his wife and kids and thank them, the other was this rather large local fel-low who was constantly banging on a cymbal and calling out “IRONNNNNMANNNN, IRONNNNNWOMANNNNN” as the ath-letes road past. Somewhere in the midst of all this we made the tactical decision to send one van back with people so we could see our first athletes exit T2 and begin the run and leave one van back in La Grange to cheer on the remainder of our teammates still out on the bike course.

On the way back to Louisville we all started to get hungry. Power bars and Cliff bars weren’t getting it done any-more. The problem is you can’t just go sit down and eat because you might miss someone and you don’t want that to happen. Once we got back we parked and made our way down to T2 at the run exit. The temps were already into the 90’s and the sun was brutal. We found some shade and sat down and waited. I remember looking around and I couldn’t find Zoya. Then moments later, like and angel descending from heaven, I saw her, and she had food. Not just any old food, but White Castle. White Castle is the In-Out Burger of Kentucky. There she was, carrying multiple bags filled with little juicy beef and cheese sensa-tions. I am forever in her debt. Refuel-ing complete and IV drip of caffeine in-

stalled we were ready to begin the long-est part of day – cheering during the marathon.

Have you ever been around a group of people in such close contact for an extended period of time to the point when you forget where you leave off and they begin? Well that’s pretty much how you start feeling at this point in the day. It becomes a very fine line. You become torn between wanting to stay in a large group and cheer and going off and doing your own thing. It’s irrelevant which one you choose as long as doing your own thing doesn’t involve hanging it up for the day. I chose to go off on my own for bit – okay maybe several hours – okay maybe for most of the rest of the run. Several others made the same decision. Interestingly it worked out for the better as we had more people spread out along the run course.

By mid afternoon the weather was off

the charts bad. The Heat index ap-

proached those commensurate with Hell.

Even though it is hard on the spectator it

was exponentially harder on the runners.

They had to endure unbelievable condi-

tions. In any case we spent the next 6 or

so hours moving between T2, the

Bridge, the half way point, special needs,

and the finish. We got to see each on of

our teammates on multiple occasions.

We got to cheer for them, motivate them,

and occasionally trot with them for a

minute or so and just chat. By 10pm,

tired, sore, smelly, and borderline delu-

sional the race was over for us. All but

one (DNF’d for medical) of the FeXY

crew finished the race – SUCCESS!

While I know it was their training and

mental toughness that allowed them

perform at the levels they performed and

finish the race I’d like to think that our

cheering section contributed in some

measurable way to their individual

achievements. Would I do it again –

absolutely I would. Why you ask? Be-

cause even though triathlon is an individ-

ual sport we are a Team and this is

simply what teammates should do for

one another.

(Continued from page 1)

Ironman; a spectator’s view continued...

Page 6 Volume 2, Issue 3

September 2010

Volume 2, Issue 3

Team

Newsletter

FeXY in Action…..

Celebration

Bumpass

Tidewater

Luray

Reston Sprint

Lake Placid

ENDURANCEWORKS was founded in 2005

by long-time Ironman triathlete and triathlon

coach David Glover as an endurance sports

coaching and education company that embodies

his passion for the sport of triathlon and other endurance sports.

CrossFit is the principal strength and conditioning program

for many police academies and tactical operations teams,

military special operations units, champion martial artists,

and hundreds of other elite and professional athletes world-

wide and is quickly becoming the strength and conditioning

program for endurance and everyday athletes.

Tri-therapeutic massage is located in Tysons Corner and offers many services from deep

tissue to hot stone therapy. Massage is a simple tool that can help to decrease stress hor-

mones, release muscle tension, enhance immune function, decrease auto immune problems,

and improve alertness and performance.

Many elite and professional endurance

athletes regularly use massage fro pre-race

preparation, post-race recovery, and gen-

eral maintenance.

Bonzai Sports is the Premier multisport shop in the Mid-Atlantic. They specialize in triathlon bikes, road bikes,

off-road multisport bikes, apparel, and accessories for on-road and Xterra/adventure racing. Bonzai always has a

good selection ready for test rides, including Litespeed, Quintana Roo, Cervelo, Orbea, Felt, Kuota and many more.

If you know what you want, order on-line through their website. Bonzai is happy to ship, but they are a full service

shop and are available to talk to give advice on the best equipment at the lowest prices.

K-Swiss erupted onto the triathlon scene in recent years and has quickly made itself a major player with innovative designs and a

variety of shoes for every type of athlete. K-Swiss's new revolutionary mi-soul tech was just named The Best New Shoe by Runners

World and will be seen on Team FeXY members blazing to record times this season.

RaceSox is a recent spinoff from Twin City Knitting which has been providing athletic and compression socks

for the MLB, NFL and other elite athletes for the past 45 years. RaceSox‟s superior quality in materials, the

functional design and outstanding performance has been tried and tested in the lava fields of Hawaii and by

endurance athletes around the world. All athletes, from weekend warriors to our current elite athlete, are

wearing the RaceSox Series. Whatever the race, a RaceSox product is an inevitable and invaluable piece of equipment.

Orca/Orbea is committed to putting the most advanced wetsuits, skin suits, road, off-road, and multisport bikes on the market. Their products are

customized with the most high quality materials for everything from long course athletes to sprint triathletes. Many of Orca/Orbea‟s most innovative

new designs and features are the direct result of working with professional athletes. Orca‟s new AeroSkn technology revolutionizes triathlon apparel

construction and is the fastest fabric in triathlon. Orca's new Alpha wetsuit quickly creat-

ed a stir amongst professional triath- letes, with the 40 cell neoprene, 1.5mm shoulder,

back and chest panels offering flexibility never seen before. 2008 Ironman World Champi-

on Craig Alexander and 2009 Australian Olympic distance champion Courtney Atkinson

both commented that the Alpha was twice as flexible as anything they'd used before.

The Orbea Ordu is distinctive among its competitors in its class and has gained attention

from 2-time Ironman World Champion Craig Alexander. Featuring one of the narrowest

front profiles available through its unique head tube shaping, every angle of the Ordu has been engineered and shaped to maintain the aerodynamic

benefits of each respective part while reducing overall air turbulence around and under the bike. Distinctive among its competitors in this class, the

front-end stiffness provides the ultimate in stability no matter the torque of the greatest power efforts put forth by the rider.

Motor Tabs turns ordinary water into a smooth, refreshing sports drink! It‟s as simple as dropping an effer-

vescent tablet into water. Motor Tabs is a portable sports drink that can go anywhere, as the tablets are

individually wrapped in water/air tight foil packages that protect them from sweat, dirt and other harmful

elements. Whether it‟s on the bike, run, hike, gym or at work, Motor Tabs restores vital fluids that are lost

during physical activity or illness.

What is FeXY?

1) FeXY = Fe (Symbol for Iron from

Periodic Table of Elements) + XY

(Male Chromosome)

2) Being FeXY is doing what you love

with conviction, pride, determination

and passion.

Our mission and vision is to train,

race and socialize as Team FeXY®

Edited and Published by:

Team Fexy

11780 Bayfield Court

Reston, VA 20194

E-mail: TeamFeXY@gmail.com

Team

Newsletter

Team Sponsors

(Click Sponsor Logos to go to their website)

Team Partners