Powerstroke®: Speed
through force and form DVD on sale now!
We have made the Powerstroke DVD
available!
We expect the DVD to be completed
very, very soon.
You can visit the website
at www.powerstroke-dvd.com to reserve your
copy today.
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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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In Athlete
News:
Jason Jones completes
his first Ironman at Louisville
Heidi Staub completes her first
Ironman at Louisville
Mike Biddle completes his first
Ironman at Louisville
Chad Rucks takes 2nd AG at
the Falls Creek
Triathlon
Coach Marty takes 3rd overall at the
Lake Norman Triathlon
Coach Bri takes 3rd overall at the
Lake Norman Triathlon
Rudy Kahsar wins the I Love the
Tavern
Triathlon |
OSB Powerstroke
Ezine
Looking
for regular swim workouts and tips? Sign up for
the Powerstroke
Ezine, a weekly blast that includes tips on swim
training, gear, and workout ideas.
This
week's tip is included as the training tip of the
month.
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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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Recession
Special
Coach
Marty has dropped his coaching rates to 2008 prices for
the 2010 season.
Check it out
here.
|
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| Dear
Marty,
Welcome to the Next Level
Newsletter - Volume VI, Issue IX. September,
2009.
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One Step Beyond
Open
Water Swim Clinic
September 20 - Wrightsville
Beach, NC
Open Water Swim
Clinic
On Sunday, September 20, we will
host an open water swim training clinic at the
Mercer's Johnnie Pier on Wrightsville Beach,
NC. This clinic will run from 8AM to 11AM
and the cost is $50.
Professional
triathlete Alex M McDonald will be joining us to
continue working on his open water skills as
well!
Our
itinerary:
815-830 - Meet and greet
830-900 - Open Water starts, turns,
finishes
900-930 - Open Water sighting,
drafting, and dealing with crowds or
anxiety
930-1015 - Swimming - under
supervision
1015-1100 - Lectures: Open Water
racing and training for triathlon
1100 - Clinic
ends
All the details
can be found
here. |
Triangle Open Water Mile
Swim Series
Series
Recap
Thanks to
everyone who helped out and raced in any of our
three open water miles in 2009. We
introduced a number of new athletes to the world
of open water swimming and had a good time doing
it. :)
We will have our 2010 dates
posted on the website below as soon as
possible.
Bookmark: www.triangleopenwater.com
Our 2009 Nuclear Swim at Harris Lake
Overall Winners:
Kim Rice - 21:24
Tucker
Shade -
21:31
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Training Tip of the Month
-
Swimming
Volume
by Marty Gaal,
CSCS
In
athletic training there are four main ways to
improve your performance or speed for
swimmers/triathletes/runners:
1) Increase
your lactate threshold with intervals
2)
Improve your aerobic capacity with more training
time
3) Improve your skills with drills/skills
work
4) Diet / body composition
Today's
tip is about #2 and specific for swimming -
improving your aerobic capacity by increasing your
swimming volume.
Swimming is a
non-impact sport, which means you can do quite a
bit of it without damaging your body.
Granted, if you have stroke mechanic issues, any
increase in volume could result in overuse
injuries. But all in all swimming is
something you can do 6 or 7 days a week, provided
you have the time and motivation to do so.
For any of you coming from a swimming
background, this comes as no surprise.
Multiple workouts in a day is common for high
school and collegiate swimmers.
For
those of you newer to the swimming world, this may
sound unorthodox and overwhelming, but it is
really the norm in the world of competitive
swimming. If you feel like your swimming
needs a boost and you have the time to build it up
for a few weeks, here is a weekly structure you
can consider:
Monday: Distance - 4,000 to
5,000 yards with long sets (400s, 500s,
etc)
Tuesday: Sprint and skills - 2,500
with fast 50s and lots of drills, and
rest
Wednesday: Mid distance - 3,000 to
4,000 with 100s and 200s on short rest
intervals
Thursday: Distance - 3,000 to
5,000 with long easy swims (400s+)
Friday:
Sprint - 2,000 to 3,000 with short fast sets and
lots of rest
Saturday or Sunday: Mid
distance or open water: 200s to 300s moderate
effort in the pool or a long steady swim in the
lake/ocean
It's not a bad idea to take 1
day off from swimming, just to keep the water out
of your ears for a bit. :)
Marty Gaal is a NSCA certified
strength and conditioning specialist (CSCS) and
USA Triathlon
coach.
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Powerstroke Triathlon Swim
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
swimming.
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
Group
Coached
Workouts
Coaches Bri and Marty offer swimming and
running workouts in 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
530-615PM Tempo run at Bond
Park (Cary)Monday 730-845PM Swim at
TACTuesday 615-645AM 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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My Favorite Swim
Workout
Coach Bri
Gaal
Here's a main set that's great
to do at the end of the season when you're in
solid shape:
4x 5x100 - dropping the interval
by :05 each round.
The first round
should be on a fairly easy interval, one that you
can get :15-:20 rest.
The second round
shouldn't be too hard, either. But now you may be
working it just a tiny bit and your rest should
only be around :10-:12.
The third round you
start to feel it, but you're still in control.
You're working hard and it's tempting to wonder
how in the world you're going to drop the interval
yet again for the last round, but you can't think
about that just yet. During this round you should
be getting :07-:10 rest.
Now for the final
round - the goal here would be an interval that
you can barely make even though you're swimming
hard. Your rest should be "touch the wall, look at
the clock, turn around and Go!" :02-:05. You'll
feel the burn but you've got to ignore it and get
it done. You've already swum 1500 yards of your
main set - and NOW it's time to go work! And
remember, like I always remind myself, you really
only have to make 4 of these - the 5th one (of
course) you need to get in on the interval, but
you don't have to turn right around and do
another!
For a slightly modified
workout, you can take some extra rest in between
each group (1 min would be good). Also, you can
always adjust the amount of 100's - you could
start with 4x3x100, or 4x4x100 - so many
interesting ways to get in some great
yards.
Congratulations, that was a
really tough workout!
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