The Next Level Newsletter - November 2015
Volume XII, Issue VIII
It's the triathlon off season! This month's article is about
staying on track as we enter the depths of winter.
Winter training and staying on track
It's back...that time of year where you're packing on
pounds as fast as you were slamming gels during the peak of race
season just a few months ago. Days are shorter, colder, while holiday
functions and end of year work/personal responsibilities are
abundant. Snow has covered the ground in many areas of the country
and winter is right around the corner. This is a tough time of year
to stay motivated and get in quality training time.
While its great to taper back the volume and intensity
of your training, reducing the pressure on yourself to perform at
peak levels, it is still important to have a plan for the off season
just like you do for the rest of the year. With some simple planning
you can not only maintain your fitness; you can make positive
progress positioning you for a great season next year.
From planning to have your winter gear ready and accessible,
to planning nutrition around holiday festivities, and planning to
target two to three SMART
goals you can work towards during the winter off-season - you can get
through the winter blues and have a successful training experience.
Here are three simple, effective tips that will help
you make the most of your winter training time.
Hit the trails
running and mountain biking are great activities for a variety of
reasons. Trail running helps you build strength, balance and
dexterity. Mountain biking also builds strength, particularly in the
core, and builds strong bike handling skills. Both can be higher in
intensity than running or riding on the road, allowing you to squeeze
in a great workout in less time. You can run or ride safely in the
dark or low light hours with headlamps/lights and some reflective
gear, allowing you to get outside before and after work.
Hit the pool
- Spend more
time in the pool during the winter months to help prep your self
for a stronger start to the race season. Focus this time on what
matters most, swimming well. Take some time to evaluate your form and
focus on skills/drills that are going to make you a better swimmer.
If you can, find a masters group to swim with, find a coach or swim
with friends who can help analyze your form and provide you with
corrective feedback. These folks will also help you stay motivated
and focused on pushing yourself during winter pool workouts.
Hit the gym -
Winter is a great time to enhance
or begin your strength training program. If weight training isn't
your thing or you don't feel comfortable working out in the gym
alone, you can find group fitness classes to help guide you and keep
you engaged. Getting in the gym, doesn't necessarily mean weight
training either. You can take some time to do yoga, pilates, tai-chi,
meditation and other practices that are just as good for your mind as
they are for your body.
Follow these three tips to keep winter training fun
but on track, keeping it stress free and setting you up for a strong
start to the season in the new year!
Daniel Scagnelli, MS, CES, is a USA Triathlon coach.
He has been working with endurance athletes since 2010 and joined the
OSB coaching group in 2012.
Coach Daniel 5th AG at Run at the Rock 7 miler
Erik Johnson 8th AG at Run at the Rock 7 miler
Frank Rexford 7th AG at Run at the Rock 7 miler
Angela (4th AG) and Dennis Respecki conquer on
Jason Schneider runs the Ridge Rd Turkey Trot 8k
Kathy Larkin runs the Alexandria Turkey Trot 5 miler
Coach Bri 1st OA at Just Think First 5k
Coach Marty pushes Junior at the Just Think First 5k
Dennis Respecki 1st AG at Powerman Duathlon Pilipinas
(Balanga, Bataan Philippines)
Tanner Lovelace 6:09 at the RocketMan Half (at Cape
Josh Diver runs the City of Oaks Half
Marian Bergdolt 3rd AG at the City of Oaks Half
Jason Schneider runs the City of Oaks Half
Scott Cunningham runs his first marathon at City of
Coach Daniel runs the City of Oaks Half
OSB coaching programs
One Step Beyond offers
customized individual endurance training programs to triathletes,
runners, and swimmers throughout the year. Our most popular
ongoing program is called Basic Steps coaching.
If you want a
great schedule but don't feel the need for extensive interaction during
the training cycle, this is the plan for you. Our coaches will create
a professional training plan designed around your specific goals and
constraints, with adjustments along the way as needed. Your coach
will be available to you via email or text, which we check and
respond to Monday thru Friday.
interview is conducted by phone, and all ongoing coaching is
accomplished through Training Peaks software and email support. You
- Annual Training Plan
- A weekly
schedule with specific daily workouts
Group training sessions
- Ongoing email support for all questions (client initiated)
- Race day pacing and nutrition advice
- Necessary adjustments of your schedule
- Regular feedback from your coach
- 20% discount on additional personal training and consulting
- A Trainingpeaks training account
Powerstroke: Speed through force and form DVD
Powerstroke® is Coach Marty Gaal's method for
teaching competitive freestyle swimming technique to adult
triathletes and open water racers. The Powerstroke® DVD was
specifically developed for adult swimmers looking to improve their
swim speed in triathlon, open water racing, and distance pool events.
concept designed to teach the integral relationship between good
form and the application of force when swimming
specific drill you can include in your daily workouts
stroke form that will help you torpedo your way to a PR finish
way of swimming
The Powerstroke®: Speed through force and
form DVD includes:
minute lecture: What is Powerstroke?
minute general freestyle swim technique analysis: The three
types of freestyle stroke mechanics and how to progress to the
strongest: High elbow catch / early vertical forearm
minute Powerstroke freestyle swimming technique in-depth
hour of seven key drills and detailed descriptions
minute stretching and dryland exercise video
Purchase your copy here!
Swim workout of the month
This month's swim workout focuses on speed/anaerobic
capacity but includes elements of endurance and technique.
200 pull or 4 x 50 drills
6 x 100 descend 1-3, 4-6 on :15-20
4 x through the following:
4 x 25 build each to fast on :15
1 x 50 sprint/fast on :20, optional from dive if
1 x 200 steady (pull/paddles optional) on :30-45
Stroke swimmers could do the 25s and 50s with
Distance swimmers could hold back a little on the
sprints and go a little harder on the 200s, or descend the 200s 1-3
and hold 4 (as hard as #3). You could also add more rounds or
do a steady 800 at the end for additional yardage.
Marty, Bri, and Daniel
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