The Next Level Newsletter - February, 2016
Volume XIII, Issue II
Summer 2016 Kids
Triathlon Training Group
We're teaming up with Coach Brooks Doughtie of All Out Multisport to offer a
summertime Kids Triathlon training group! The program, for ages
7-14, will kick off in June, 2016 and run for ten weeks, leading up
to a late August kids triathlon in the Raleigh area. We'll have two
coach-led practices per week. Please read more about the OSB Kids Triathlon
training group here.
Please visit the links above for all clinic
details, times and locations.
How aero can you go?
Getting aerodynamic on the bike is something to invest
some time and energy in, if you care about things like being as fast
as possible, maximizing your speed in triathlon or cycling events,
and bragging rights amongst your training buddies.
The order of importance can be argued a bit, but for
the most part, the process includes installing aerobars (for time
trialing/triathlon) and achieving the best fit you can without
sacrificing power or too much comfort. If you really want to get
dialed in, you could spend some time in a wind tunnel.
After this, your next steps include the following:
Wear tight/aero clothes. If your bike or triathlon
jersey flaps or puffs up in the back, it is acting like a sail and
slowing you down.
your legs. Yes, that makes a difference!
Stay in your aero position as much as possible while
racing. Exceptions may include when climbing or turning, for safety
reasons, or when eating/drinking.
Get yourself an aerodynamic
helmet. Could be a minute or more in time savings over a 40k!
Get yourself some aerodynamic
wheels. Now, there is a lot of marketing out there with regard to
aerodynamic wheels and the most expensive wheels have the
disadvantage (to us) of also being some of the most proven to be
aerodynamic in most wind conditions. That said, there are some very
good wheels available for less cost. A few things to know:
The front wheel is more important than the back wheel for reducing
drag; the best wheel in back for most conditions is a disc (or disc cover)
if you can manage the side wind gusts; carbon wheels are lighter than
aluminum but doesn't brake as well in wet conditions and need special
brakes; tubulars are
lighter than clincher tires.
Get a super awesome aerodynamic bike.
I haven't figured out how to quickly put on aero shoe
covers in a triathlon but will let you know if that changes.
Note: Your spouse will not appreciate you mortgaging
the house to facilitate all this, so I suggest you spread it out over
Marty Gaal, NSCA CSCS, is a USA Triathlon coach. He
has been working with endurance athletes since 2002 and is the
co-founder of One Step Beyond. He races on a Hed 3 in front and a
Mavic cosmic elite with disc cover in back.
Angela Respecki 3rd AG at Philippines Tri United
Olympic Distance Triathlon
Laurie O'Connor 3rd overall at the Everglades 25k
Jenni Barker 2nd AG and PR at Wrightsville Beach
Valentine's Day 10k
Coach Bri 1st OA at the UGTB Grindin' 5 mile trail run
Frank Rexford 4th AG at the UGTB Grindin' 5 mile run
Coach Marty 1st Master at the UGTB Grindin' 10 mile
Erik Johnson 3rd Master at the UGTB Grindin' 10 mile
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!
OSB premade training programs are for athletes who
would like to follow a well made training plan, but don't require
ongoing coaching. These plans can be set so they can end on the day of
your A race and include a free TrainingPeaks account.
One Step Beyond currently offers:
16 week Half-Ironman 70.3 Triathlon Training Plan - $79.99
16 week Olympic distance triathlon training plan - $69.95
Intermediate 10 week Olympic distance triathlon training plan - $59.95
Beginner 16 week Olympic distance triathlon training
plan - $69.95
Beginner 10 week Olympic distance triathlon training
plan - 49.95
Intermediate 10 week sprint triathlon training plan - $59.95
Beginner 16 week sprint triathlon triathlon training plan - $69.95
Beginner 10k run in 10 weeks training program - $44.99
Swim workout of the month
This month's swim workout is a tough distance set.
Stroke swimmers: you could mix in stroke work as you'd like as
part of the main set.
4 x 50 kick - normal, sides, back, normal :15
2 x 300 :30 - steady, fins optional
you could stop here, or continue back down the pyramid
2 x 300 :30 - steady, fins optional
6 x 100 :10 - mod hard to hard if you're feeling good,
easy if not
Marty, Bri, and Daniel
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