Subject: The Next Level Newsletter - August 2008
One Step Beyond
The Next Level Newsletter
Volume V, Issue VIII   August 2008
This Month
Powerstroke Clinic
Gear Review
Prepared Steps
In Athlete News
TAC-OSB Masters
Be Nice to Volunteers!
Powerstroke Ezine
Powerstroke Triathlon Clinic
August 30 & October 18

Swimming photo
Join us on August 30th or October 18th at the Triangle Aquatic Center in Cary, North Carolina.  These six hour clinics will include two hours of swim instruction, triathlon training lectures, and lunch! Click here for all the details.

Gear Review

Every year more gear promising increased speed becomes available.  In the 1980s athletes had few choices - grab a bike, a helmet, some Nike running shoes, and get going.  Since then technology and innovation has brought a plethora of new equipment onto the market.  Here's a brief run down on the stuff that does make a difference if your focus is going fast at a triathlon.

Aerodynamic bike frame - a specially designed time trial frame like a Cervelo P3 makes a significant difference over a standard road frame.  However, like I tell my athletes, it's the engine that makes the biggest difference, not just the bike.

Aero wheels - Race wheels like Zipp 404s and Hed3 can decrease your 40k time by a minute or so in most conditions.  The front wheel makes more of a difference than the rear wheel.

Aero helmets - they do work!  The Louis Garneau Rocket Air is my personal favorite.

Swimming wetsuits  - like Blue 70, Quintana Roo, and 2XU can help you go one or two minutes faster in an Olympic distance event.

Racing flats - a lightweight shoe is going to be a bit faster than a heavy trainer, but use your head - they also provide less support and cushioning.

Swimskins - in non-wetsuit races, a swimskin like the Blue 70 PointZero3 will also help you cut through the water a bit faster than usual.

Nutrition supplements - it might seem like a no brainer, but keeping a few protein bars like Powerbar Proteinplus in your car or gym bag will be great for a post-workout meal.  It's critical to get some nutrition in your body after any hard training session!

You can find all of these products at our sponsor's shop, Inside Out Sports in Cary.

Prepared Steps

We've finished a number of pre-made training plans and have posted them on our Prepared Steps page.  If there's a particular program you'd like to request, please email Coach Marty.

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Dear Marty,
Welcome to the Next Level Newsletter, Volume V, Issue VIII!  Fall is on the way!

In Athlete News:

  • Tim Gensler PRs and breaks 5 hours at the 5430 Long Course Triathlon
  • Jennifer Davis PRs at the Emmett Olympic distance Triathlon
  • Cari Soleo takes 2nd AG at the UNC Wellness Sprint Triathlon
  • Karen Crews takes 3rd AG at the UNC Wellness Sprint Triathlon
  • Rudy Kahsar wins the East Fork Olympic Triathlon
  • Sue Sotir takes 10th OA in the Wildcat Sprint Triathlon
  • Bri Gaal takes 2nd OA at the Lake Logan Triathlon
  • Alysia Lovgren takes 1st AG at the Lake Logan Triathlon
  • Cari Soleo takes 2nd AG in her first Olympic distance triathlon at Lake Logan
  • Jennifer Davis PRs at the Burley Spudman Triathlon
  • Kathy Larkin wins the Stonewall Jackson Triathlon
  • Julie Scott and Justus Koester both takes 4th AG at the Nature Twilight Triathlon
  • Chris Scott takes 2nd AG at the Nature Twilight Triathlon
  • Mary Lynne McElhaney takes 2nd overall at the Mission Man Triathlon
TAC-OSB Masters

Live in the Triangle area and looking for a great masters swim program?

The Triangle Aquatic Center and One Step Beyond have teamed up to provide more practice times! 

Practice times are:
Monday 6-7AM, 730-845PM
Tuesday 730-845PM
Wednesday 6-7AM
Thursday 730-845PM
Friday 6-7AM

Fees are $50 per month or $6.25 per drop-in.

Read all the details here!


Be Nice to Volunteers!
by Coach Bri Gaal

Sometimes as humans, we feel a sense of entitlement - especially when we pay for certain items or services. In triathlon, entry fees have gotten very high and we all put in a lot of time training and sacrifice certain aspects of our lives (for our own good typically). Combine this with very goal-oriented, Type-A personalities and you can sometimes get a recipe for social ineptitude.
You see, I was talking to someone close to the sport who recently told me some horrifying stories of 'triathletes behaving badly.' At registration, several people became very angry when they forgot their USAT cards and were told they would need to pay for a one-day license. This is a rule that is always well publicized and is a liability issue. Even though the athletes were at fault, many yelled at the volunteers who were manning the table. One athlete went so far as to throw a pen at a volunteer!
During the race, a front swimmer was going off course so a volunteer kayaker paddled over to redirect him. Upon stopping the swimmer, the kayaker was greeted with a slew of curse words about 'ruining my race' from the obviously confused swimmer. Do you think this volunteer enjoyed getting up at 4:30 in the morning to help with the race and then get berated by an athlete he was trying to help?
Now I know these are all exceptions rather than rules, but it does seem like this type of behavior and lesser varieties of this is becoming all too common. Without the volunteers none of us would be out there racing - they are volunteering their own time for us! Remember to thank them and keep everything in perspective. It's never okay to yell obscenities at strangers, much less those who are there to help. And none of us should put up with anything like that if you see it happening.
Volunteering is not easy. Here's one scenario: You get up just as early as the athletes and are often waiting on a corner by yourself for a long time before you start your job - yelling "Turn Right!" a thousand times. Then after the last person comes by, you wait some more for someone to come and pick you up. If you're lucky, you might get some leftover orange slices when you get back to the race site. It's a tiring job, and it can be very unrewarding when athletes are not nice. I think all of us should volunteer at some point to see what it's like on the other side.
Be happy, be nice and have fun out there - and thank your volunteers!

Powerstroke Ezine

Looking for weekly swim workouts, a database of technique videos, and regular swim training tips? 

Sign up for our Powerstroke Ezine here!

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