From: Marty Gaal [marty@osbmultisport.ccsend.com] on behalf of Marty Gaal [marty@osbmultisport.com]
Sent: Monday, November 08, 2010 1:31 PM
To: marty@osbmultisport.com
Subject: One Step Beyond Coaching Newsletter - September 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue IX September, 2010
This Month
Powerstroke Clinic Oct. 23
OSB Group Training
OSB Athlete News
OSB Masters Swimming
Article Headline
Triangle Open Water Mile Series

cabinet connection

We had a great 2010 season, with over 600 competitors and many new open water swimmers.  2011 Race schedule will be finalized soon.  Keep an eye on the website!

www.triangleopenwater.com

cabinet connection

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 websiteto read all about the DVD and purchase your copy today.

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!



Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following organizations, races, and teams in 2010:

The Inside-Out Sports North Carolina Triathlon Series
25 triathlons in North Carollina

The Inside-Out Sports Delta Triathlon Team
Fun group of triathlon enthusiasts

Trysports Triangle Open Water Mile Swim Series
5 open water swimming races in NC

TriEvents

at Fort Desoto



Our Sponsors


Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue IX.  Fall running season is here!
Powerstroke Freestyle Technique Clinic
October 23, 2010 - Cary, NC

Join us for a six hour comprehensive swimming technique clinic at the Triangle Aquatic Center in Cary, NC!

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: Swimmer film review and lectures: Swim Training for Triathlon and Triathlon Training Strategies and Lunch (included)
430-500: Running drills
515: Clinic ends

Each clinic includes:
- The Powerstroke: Speed through force and form DVD
- a print handout of presentations
- an individual swim analysis (recorded)
- a DVD of all attendees' swim analysis
- a Powerstroke® swim cap
- Lunch

Options:
$119.99 with the Powerstroke DVD
$99.99 without the Powerstroke DVD
$89.99 for current OSB athletes or repeat clinic attendees (email Marty)

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

Visit the One Step Beyond website to sign up today!



One Step Beyond
2011 Group Triathlon Training

Next year, One Step Beyond will include regularly weekly group training workouts as part of all our coaching packages.  You can also join us for just the group coaching, starting Monday, January 31, 2011.

The standalone program will cost $75 per month, and include a team racing jersey, coach-led workouts, and group email support.  

Current One Step Beyond coached athletes are encouraged to join in at no additional charge.

Schedule beginning February, 2011:

Monday 5pm: 2.5 mile easy run at Bond Park in Cary with strength stations and form drills

Tuesday 1130am: 40-50 minute bike ride - 15 minute transition run at various locations around Raleigh/Cary

Wednesday 7AM: 1 hour swim at Triangle Aquatic Center in Cary including technique feedback

Thursday 630am: 45 minute run with intervals at various locations around Raleigh/Cary

Saturday 9am: 60-90 minute ride - 20 minute T-run at various locations around Raleigh/Cary

Times will be subject to change as the season progresses.   Additional group workouts may be added at various times.

Whether you are new to triathlons or just need an extra kick in the pants to get your season going, we will have something for you!

Coach Marty Gaal, CSCS, will lead most training sessions and will be joined by Coach Bri and other local USAT certified coaches.
In OSB Athlete news:
  • Coach Bri takes 1st OA at the Patriot Sprint
  • Jason Harris PRs at White Lake International
  • Laurie O'Connor takes 2nd AG at the White Lake International
  • Erin Cutrell takes 2nd OA at the Patriot Half and 2nd OA at the Nuclear Swim at Harris Lake
  • Chris Simpson finishes his first Half-Iron at the Patriot Half
  • Michelle Harwood conquers her first Ironman at Ironman Canada
  • Patrick Webster hangs tough on a hot day at Ironman Louisville
  • Rob Crews tackles the Nuclear Swim
  • Tom Crichton takes 3rd OA at the Tri the Quay Triathlon

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.

This is a year-round program open to all 18+ athletes.

Practice times are:
Monday 545-7AM Swim at TAC
Monday 730-845PM Swim at TAC

Wednesday 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 $6.25 per session.

Click here to sign up and for all details.


That thing called taper
Coach Bri Gaal

Many of us are nearing the end of our season and with that comes 'A' races and the taper. Tapering can be a funny thing - sometimes you feel great when tapering and sometimes you feel horrible. Neither of these scenarios  predict the outcome of your race - it's important to let the taper do what the taper wants and not become all mental during the time. Here are a couple of different ways the taper may affect you:

You feel extremely tired and sluggish. You require more sleep and can't believe you did the training you were able to do because doing a 30 minute run right now causes you to take a nap. You might not be able to get your heartrate very high, or conversely, you may not be able to keep your heartrate down.  This phenomenon is due primarily to your body's inherent drive to repair & rebuild itself (on the cellular level) from the extended training period.

This period can last 5 days to 2 weeks. Some people do not really notice any major differences, while others may find themselves in a 'fog' for a few days. If you experience this recovery fog, take note:

  • Don't go harder or longer to 'push through' it. Your body is getting you ready for the one day you really care about. Keep your effort levels appropriate.
  • Sleep. Sleep. Sleep.
  • Eat well, but don't use this period as an excuse to over-eat.
This is only a temporary period, and you will feel great after being rebuilt stronger...faster...and ready to go on race day.

Because of underlying genetic factors related to your lifestyle, recovery habits or years of prior experience, you may feel absolutely wonderful on the taper. Don't be fooled into doing harder/longer efforts than your coach has scheduled for you. Save it for race day! It is still important to sleep and eat well, and most importantly, tighten the reigns and hold yourself back.

Some people fall somewhere in between the above two scenarios. Don't be surprised if you have some emotional swings during the taper (or should I say, tell your significant other not to be surprised if you have some emotional swings!)

Another common occurrence is catching a cold or mild sickness. Sometimes during these rest periods your immune system goes into rest mode, too.

Sleep and eat well.

Do you see a common thread here throughout the taper? Sleep well. Eat well. Don't freak out. Get to that start line and GO.

Bri Gaal is a multiple USAT All-American and USA Triathlon coach.

 
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