Triangle
Open Water Mile Swim Series
2012 Race
schedule:
May 20 - 5280
Swim
June 17 - Jordan Lake
July 21 - Big
Deuce / Little Uno
August 18 - Nuclear Swim
September 22 - Open
Water Fall Finale
www.triangleopenwater.com
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Powerstroke®:
Speed through force and form DVD
The DVD
includes more than two hours of video of
freestyle technique, drills, and common stroke
errors & how to improve. We include
underwater, above water, and freeze frame
analysis.
Visit the website to read
all about the DVD and purchase your copy
today.
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OSB
Prepared Training Plans
We
have a number of 12-week triathlon training
plans geared for specific races around North
Carolina, as well as a number of "any date"
training plans. These are written for
different levels of athletes for sprint and
international distance events. Each day is
detailed with specific intervals, workout
duration, and everything else you need to
know.
Visit
the Prepared Steps page to read
more.
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Our
sponsored events and teams
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| Dear
Marty,
Welcome
to the Next Level Newsletter - Volume VIII,
Issue IX, October, 2011.
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In
OSB Athlete News:
-Tori Arens
wins her AG at Pinehurst International
Triathlon
-Kory
Gray PRs sub-3 hours at the Marine Corps
Marathon
-Doug Cowell takes 2nd AG at
Sportsplex Super Sprint
-Dave Culbertson PRs
at the Marine Corps Marathon
-Mary Robbins
takes 1st AG, 7th OA at her first B2B
Half
-Tori Arens takes 5th AG at her first
half at B2B Half
-Jason Klaitman takes
1st AG at the Washington Half-Iron
-Coach
Marty takes 2nd Masters, 13th OA at
B2B
-Joanne Piscitelli takes 3rd AG and PRs
at B2B
-Erin Cutrell 1st
place Aquabike at Beach 2 Battleship
half
-Doug Robinson takes 2nd AG at the
Washington Half
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Post-Race
Fatigue
Coach
Marty Gaal, CSCS
A
bunch of you are probably experiencing post-long
race fatigue at this point in time. This
can last a couple weeks and it is a good time to
relax, sleep, and catch up on everything you
didn't have time for pre-race. It is
important to take enough rest post-race so that
when you get back into a training plan you are
fully recovered both mentally and
physically.
Swimming, in general,
is fine to keep up with since it is low
impact. Usually at least 4-5 days without
running and more if you have been experiencing
lingering or new injury issues. Keep any
cycling short and light resistance to avoid
stress on your tendons/ligaments.
Keep
any strength/resistance training light for a few
days. Easy yoga (not crazy hard Hot Yoga)
is fine but watch out for overstretching.
It
is normal to need extra sleep and nutrition at
this point in time as your body is going to do a
"deep heal" meaning catch up on repairing
everything that you managed to ignore in the
pre-race training cycle. Tis OK.
On
the mental side, if you have been going at it
hard for the triathlon season, this is the time
of year to ease off the gas pedal and allow
yourself to 'miss' some sessions. If you
stay on a training program, drop down to 60-70%
of your normal in season volume for a few
weeks. That way you will be fired up when
it is the right time to get going.
Marty
Gaal is a NSCA certified strength and
conditioning specialist and triathlon coach with
One Step Beyond.
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One
Step Beyond Swim Clinics
We offer three different types of swim
clinics throughout the year:
Beginner
Swim Clinics focus on breathing patterns,
comfort, and the key freestyle techniques for
swim training & improvement. Beginner
to Early Intermediate
level.
Powerstroke Freestyle
Technique clinics are in-depth classes on
swim mechanics and methods for speed and power
improvement. Includes videotaping and
feedback. Early Intermediate to Advanced
level.
Open Water Training
clinics are conducted at lakes, oceans, and
bays and cover all the tools, tips, and tricks
you need to improve your ability and confidence
in open water. All
levels.
Our 2012 clinic schedule
will be released
soon!
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One
Step Beyond
Masters
Swimming
Looking for a solid
season of swim training in the Triangle
area? Join the TAC-OSB Cary Masters swim
team at the Triangle Aquatic Center (TAC) in
Cary, North Carolina. All workouts take
place at TAC.
This is a year-round
program open to all 18+ athletes.
Practice times
are:
Monday 545-715AM distance
& aerobic endurance
Monday
800-900PM distance & aerobic
endurance
Tuesday 545-700AM core
strength and swim technique
Wednesday 545-700AM mixed stroke
Wednesday
800-900PM mixed stroke
Thursday
600-700AM distance and
mid-distance
Friday 6-7AM speed &
anaerobic endurance
Some Saturdays
7-830AM coaches choice
View the
upcoming schedule on mytrainlocal.com!
The
fees:
$52.50 per month for all swim
workout times, or $6.50 per session.
Click here for all the
details.
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2012
dates:
May 2 (evening race) -
1/2 mile swim - 2.5 mile run
June 13 (evening
race) - 3 x 1/4 mile swim - 1 mile run
July 4
(morning race) - 1/4m swim - 2.5m run -1/4m
swim
One Step Beyond and FS Series
present a mid-week summer swim-run series to the
Triangle area.
Each Aquathon will
take place on the first Wednesday of each month
in May, June, and July. May and June race
start time is 630PM, July happens to be July 4
and will start in the morning (exact time
TBD)!
These events are
low-key and a great way to check your fitness
against your local training partners.
Bring some grub and hang out after.
Entry into all 3 races is
$60, or $25 per event.
2-person relays are
welcome for $75 for the series or $30 per
event.
Read all the details at
www.oldschoolaquathon.com.
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