The Next Level Newsletter - May 2005

Hey there. Itís time for the Next Level Newsletter, Volume II Issue V, brought to you by the Smoky Mountains of North Carolina.  We just got back from our one-year Anniversary up there.  Beautiful country.  If yíall ever have a chance to spend some time in Western North Carolina, Iíd highly recommend it.  Unplug the laptop, turn off the cell phone, and pay a visit to the great outdoors. Clean your lungs, clear your head, go mountain biking, hike the Appalachian trail, and write poetry.


In my case, really, really bad poetry.


Also in the area was OSB athlete Doug Campbell, over the border in North Georgia, where he took on the Lake Chatuge Half-Ironman.  Doug dropped 9 minutes from his 2004 time and took sixth overall on this difficult course.  Not a bad start to the season!


More athlete highlights:

         Matt Perry goes 5:06 at the White Lake Half-Ironman on May 7

         Brianne Gaal took 2nd overall at the Tradewinds Park Duathlon on May 9

         Kathleen Larkin took 1st AG at the Hidden Paradise Tri on May 16

         Tim Gensler took 3rd AG at the Make-A-Wish half-marathon on May 1

         Steve Medeiros dropped 13 minutes off his PR at St Anthonyís on April 25


OSB-BodyZen SummerSplash Swim Camp:

Takes place on July 8-10 at the National Training Center in Clermont, FL.  Weíll focus on swim technique and the camp will include running drill instruction as well as coach-led, supported rides. Every camper will receive a limited run training booklet and a swim video analysis. Weíll conclude with a sprint triathlon.  Click here for all the details.   If you missed all the fun at the first OSB-BodyZen camp, nowís your chance to make it up!


YMCA Swimming:

Is still going strong.  Need some motivation to get your swims in?  Just getting back into the swing of things?  Want to meet other area triathletes?  And donít forget about the expert stroke instruction and technique feedback.  We meet every Tuesday and Friday morning at the Downtown Orlando YMCA from 6-7AM.  Click here for more info.


YMCA Triathlon Workshops:

Iím in negotiations with the Downtown Y to lead a four-hour triathlon workshop (Saturday or Sunday) sometime in June.  Please check the OSB website or email me over the next couple weeks for workshop updates and firm details.  The tentative agenda is:

8-8:50 AM - swim drill instruction, demonstration and workout

9-9:30 AM - breakfast / break

9:30-11:15 AM - classroom instruction covering training plans, transitions, and nutrition basics

11:30-12:00PM - running drills instruction, demonstration, and discussion


Half and Full Training Tips:

A number of folks have half-IM and Ironman races on the immediate horizon.  Iíve written about these issues before here and here and here, but hereís a brief recap of some major points:

         Stay cool (relaxed)

         Finalize your pacing strategy

         Finalize your nutrition and hydration strategy

         Finalize your electrolyte strategy

         Make sure your gear is race-ready (get a tune up, change your cleats, etc)

         Be sure to hit your key sessions

         Get your sleep

         Reduce your stressors

         Run your nutrition plan by me (or someone with experience)

         Enjoy yourself, remember to have some fun


OSB Racing Gear:

The first round of OSB racing gear is almost ready.  After the unofficial OSB guinea pigs check out the goods, Iíll start collecting for a mid-season reorder.  Stay tuned.


New stuff:

Iíll be applying to join Joe Frielís Ultrafit & Associates over the next couple months.  Itís my hope that by tapping into the knowledge base and experience that coaches like Joe and Dirk Friel can provide, Iíll be able to take my own coaching services to the next level.  Yes, Iím going to make endurance coaching my primary profession very soon. 


For current clients this means that a representative of Ultrafit may contact you to discuss what you think of my coaching services. You get a gold star if you say nice things about me.  ;)


Iíd write more but itís past my bedtime.  Hope to see you at the races!


Enjoy your sport,

Marty Gaal

One Step Beyond Multisport Coaching



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