One Step
Beyond is a proud coaching sponsor of the 2009 North Carolina
Triathlon Series, a highly competitive series
throughout North Carolina.
Check out these
popular races if you're ever in area - stop by the OSB
table to say
hi!
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More Upcoming Events in
Cary
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Powerstroke®: Speed
through force and form DVD on sale now!
We have made the Powerstroke DVD
available for pre-release sales at a significant
discount!
We expect the DVD to be
completed by mid to late July, 2009. You can visit
the website at www.powerstroke-dvd.com to reserve your
copy today.
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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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OSB Powerstroke
Ezine
Looking
for regular swim workouts and tips? Sign up for
the Powerstroke
Ezine, a weekly that includes tips on swim training,
gear, and workout ideas.
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| Dear
Marty,
Welcome to the Next Level
Newsletter - Volume VI, Issue VII. Too many
Roman Numerals to count.
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One Step Beyond
Running and Open Water Swim Clinics
July 18 and 19, Cary area,
NC
Running Clinic with
Without Limits RunningJoin us for a special running clinic on
Saturday, July 18 with Tom Clifford of Without
Limits Running. We will host this in the
Cary area of North Carolina, from 7AM to 11AM and
lunch will be provided. Cost is $55 and the
details
can be found here.
Open Water Swim
Clinic
On Sunday, July 19, we will host
an open water swim training clinic at Jordan Lake,
outside Apex, North Carolina. This clinic
will run from 8AM to 11AM and the cost is
$50. All the details
can be found
here. |
OSB Athlete
News
- Coach Bri takes 3rd amateur
overall at the Philadelphia Triathlon
- Coach Marty takes 4th AG at the
Philadelphia Triathlon
- Cindy Marks takes 1st AG at the
Kure Beach Triathlon
- Rudy Kahsar wins the I Love the
Tavern Triathlon
- Dennis Respecki finishes
Ironman Idaho under goal time - his
first
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How to become a faster
swimmer (from a
runner)
by Coach
Bri Gaal
I did a
few summers of swim league at the neighborhood
pool growing up, and did a half-hearted year round
program for a couple of years (year round meaning
it went year round but I only went 2 days a week
because I always tried to get out of practice. I
hated swimming; I wanted to run!). I stopped
swimming pretty early on but I was lucky enough to
learn the strokes which I know has helped me as an
adult.
However, when I got back into
triathlons in my early 20's, I was not what you
would call fast. Or even medium. I've
worked pretty hard at it and now can hold my own
with most other triathletes (sans the
ex-collegiate swimmers).
So you want
to become a faster swimmer? Here are five helpful
tips:
Swim.
Ground breaking I know, but there are too many
people out there that want to swim faster but
don't want to actually have to swim. Here's the
big secret: If you want to swim faster,
SWIM!
Pull
hard.
Harder than you are now. No spaghetti arms
through the water - PULL. Marty calls this
Powerstroke.
Go
to master's practice. This will make you
faster, no question. You will swim faster and
longer if you are with a good group. Of course
there are days where you don't want to swim; show
up at master's and you don't even have to think
about it. You just get in the lane and go. Before
you know it, you have done a great workout (and
faster than you would've by
yourself).
Find
someone who can help you with your stroke.
This is actually a biggie - if you don't have a
good form but swim a lot, you are not going to get
much faster. Get with someone who can help
you become more efficient in the water. It can
take thousands upon thousands of yards to actually
change your stroke and stop bad habits, so don't
give up.
Do
drills. Drills will help reinforce good
form and allow you to focus on the little things
about your stroke that can make a big difference.
Do those 5
things and you can become a swimmer,
too! |
Triangle Open Water Mile
Swim Series
Congratulations and
thanks to the over 100 athletes that joined us for
the first annual Jordan Lake Open Water Challenge,
the second swim in the Triangle Open Water Mile
Series, on June 7, 2009! The
winners:
Male: Patrick Woodruff -
20:59
Female: Kim Rice - 23:32
Our next
event - The
Nuclear Swim, will be held on August 30 at
Harris Lake County Park.
Each event will include a twenty minute
open water clinic prior to the one mile
race. Fees are $25.
Please visit www.triangleopenwater.com to learn
more about each event.
Tell your
friends! |
Training Tip of the Month
-
Muscle Glycogen Replacement
Window
by
Marty Gaal, CSCS
Good nutrition is a big part of
maximizing your potential in athletic
endeavors. One of the easiest mistakes to
make, and thus correct, is not eating enough after
a hard workout.
After every workout
lasting more than an hour, you should have a snack
within 30 minutes of completing the workout.
This is known as the muscle glycogen replenishment
window. Basically, the hour after a
hard workout is the prime time for the body to
replace the energy (muscle glycogen = stored
carbohydrate) that has been burned during the
workout.
This is even more important
for hard, fast, anaerobic based workouts like
sprint swim sets. Sprint workouts use much more
glycogen than distance or aerobic based workouts,
which use oxygen and body fat as the primary
energy source.
Distance workouts do use
muscle glycogen as well, but more sparingly.
The issue with muscle replenishment is
that if you don't fully recharge the muscles after
every workout, they will gradually have less
energy available, eventually resulting in poor
performance and possibly injury.
So, don't
forget to have a snack bar, a smoothie, or at the
very least, a glass of Gatorade or other sports
drink very soon after your hard
workouts.
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NEW: One Step Beyond
Running
Coached
Workouts
Coaches Bri and Marty are bringing coached
RUNNING workouts to the neighborhood
(Raleigh-Cary). You can now SWIM and RUN
with your coaches.
Is it
difficult for you to find a regular group to run
with? Have trouble staying motivated on your
own? Our new coach-led run workouts are for
YOU.
Either Marty or Bri will be on hand to
help you stay motivated, count laps, give
intervals, shout, cheer, and in general be your
on-site coach. They also will instruct you
on proper form and post-session stretching.
If you are training for a specific race or
distance, they will tailor the day's workout to
your goal.
Practice
times are:Monday 545-7AM Swim at
TACMonday
6PM-645PM NEW
Tempo run at Bond Park
(Cary)Monday 730-845PM Swim at
TACTuesday 6-645AM Run, drills &
plyometrics at Bond
ParkTuesday 730-845PM Swim at
TACWednesday 545-7AM Swim at
TACThursday 6-7AM Interval/tempo Run
at various trails
Friday 6-7AM Swim at
TAC
The fee
structure:
$75 per month for ALL coached
workouts
$30 per month for running only
workouts
$50 per month for swimming only
workouts
Click
here to sign up and for all details - and for
the upcoming week's
locations.
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