Powerstroke®: Speed through
force and form DVD on sale now!
We have made the Powerstroke DVD
available!
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.
You can visit the website at www.powerstroke-dvd.com to read all about
the DVD and reserve your copy
today.
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OSB Powerstroke
Ezine
Looking
for new swim workouts delivered right to your inbox
along with regular training tips?
Sign up
for the Powerstroke
Ezine, a weekly blast that includes tips on swim
training, gear, and workout ideas.
Cost is
$5 per month, or $25 for a 6-month subscription.
That's less than 50 cents per
workout! |
Triangle Open Water Mile
Swim Series
2010 Race
Dates
April 17 - 5280
Swim at Falls Lake
June 13 - Jordan Lake Open Water
Challenge
August 29 - Nuclear Swim at Harris
Lake
Bookmark: www.triangleopenwater.com for additional
announcements.
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2010 Winter Triathlon
Training
Camp
Treasure Island, Florida
Feb 22-March 1,
2010
Join us
for the sixth annual winter triathlon training camp on
the west coast of Florida. We'll be based out of a
beach house on Treasure Island, Florida, just slightly
north of St Pete Beach.
We will ride, run, and
swim a lot, then hang out and have some fun while
listening to the sound of the surf as we watch the
sunsets.
Read all about
it
here!
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| Dear
Marty,
Welcome to the Next Level
Newsletter - Volume VI, Issue X. October,
2009.
|
In
Athlete News:
Kerry Troester
takes 2nd Master female in the North Carolina
Triathlon Series
(NCTS)!
Coach Bri Gaal takes 3rd open
female in the
NCTS!
Leslie Hack PRs at the Queens
Half-Marathon!
Daniel Babel runs his first
5k at the March of Dimes Run for
Babies!
Marcelo Vidal PRs at the Pinehurst
Triathlon!
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Training Tip of the
Month -
Choosing the right
wetsuit
I
recently finished a 1,500 word article for USA
Triathlon Life on some thoughts to consider when
purchasing a wetsuit. Here are the first few
paragraphs, and you can read the
full article on our website.
Swimming
specific wetsuits have undergone intense
improvements since their introduction to the
triathlon world by Quintana Roo in the late
1980s. The first versions were
inflexible, bulky, and heavy. Today's
wetsuits are vastly superior in terms of
technology, cost, and performance.
The top of the line versions by most
triathlon wetsuit manufacturers are made with low
density neoprene produced by Yamamoto Corporation
of Japan and composed of separate panels glued
together, with multiple layers, which increases
both flexibility and comfort. Some of
these are coated with a material designed to
reduce the drag surface of the wetsuit (less drag
= you swim faster). Lower end versions
are made of neoprene that is not quite as
hydrodynamic or flexible, but these are still
fantastic suits for the price that should make you
much faster than swimming without.
Triathlon wetsuits can be broken into four
main sub-categories:
Full
sleeved:
High
Tech
Sleeveless:
High
Tech
Full sleeved:
Entry
level
Sleeveless:
Entry
level
Most suits are manufactured in a
one-piece design. De Soto Sport manufactures
a brand of two-piece suits that also come in high
tech and entry level variations - with or without
sleeves.
Now, before you run
out and buy a wetsuit, there are a few questions
you should ask yourself:
-
What water temperatures do I
expect to swim in most of the
time?
-
What distance race(s) am I
purchasing the wetsuit for?
-
What is my wetsuit
budget?
-
What sort of swim stroke do I
have?
-
What is my body
type?
-
Am I
claustrophobic?
-
Salt water or fresh
water?
-
How competitive do I plan to
be? Marty Gaal is a NSCA certified
strength and conditioning specialist (CSCS) and
USA Triathlon
coach.
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Powerstroke Freestyle
Swimming Technique Clinic
November 14 - Cary,
NC
Is
swimming the weak link in your triathlon
racing? Join us for a half-day swim training
clinic.
Powerstroke® is Coach Marty's
method for teaching effective competitive
freestyle technique to adult triathletes and open
water swimmers.
Each clinic
includes:
- A Powerstroke swim practice and
drills session
- Individual swimmer filming and
in-class review
- Three lectures on swim and
triathlon training
Our
itinerary:
11-12: Meet and greet,
Lecture: What is Powerstroke®
12-130:
Powerstroke® Swim Practice, drills, and
demonstrations
130-230: Individual swimmer
filming
230-430: Lectures: Effective Swimming
Strategies, and Periodization of Triathlon
Training
and Lunch (included)
430-500:
Running drills and brief individual form
analysis
515: clinic ends
The fee is $99 and includes a swim cap,
lunch, and a DVD of your swim mailed to you post
clinic.
You can sign up
online here.
A couple recent
reviews:
"Your clinic was just what I
needed. I felt myself swimming better in just the
short time we spent in the pool on Saturday.
Thanks for all the great insight..." - DM.
"You did a GREAT job with the clinic! I'm
looking forward to taking the feedback you gave me
with my stroke to improve my swimming. I also
liked the group setting as many people asked
questions that it was quite helpful to hear the
answers as they are questions that I have had, but
didn't think to ask...The other nice part is all
of the information you've given us on a CD. It's
nice to be able to refer back and review." - CV
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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
Masters swim team at the Triangle Aquatic Center
in Cary, North
Carolina.
Practice
times are:Monday 545-7AM Swim at
TACMonday
730-845PM Swim at
TACWednesday 545-7AM Swim at
TAC
Wednesday 730-845PM Swim at
TAC Friday
6-7AM Swim at TAC
We also have an occasional weekend swim
workout - we send this info to current team
members.
The fee
structure:
$50 per month for all swim
workout times, or $6.50 per session.
Click
here to sign up and for all
details.
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