From: Marty Gaal [marty@osbmultisport.ccsend.com] on behalf of Marty Gaal [marty@osbmultisport.com]
Sent: Monday, December 20, 2010 6:04 PM
To: marty@osbmultisport.com
Subject: One Step Beyond Coaching Newsletter - December 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue XII December, 2010
This Month
Key Running Workouts
OSB Group Training
Powerstroke Clinic Jan 8
OSB Masters Swimming
Old School Aquathon Series
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:

May 22 - 5280 Swim
June 12 - Jordan Lake
July 23 - Big Deuce / Little Uno
August 28 - Nuclear Swim

www.triangleopenwater.com

cabinet connection

Powerstroke®: Speed through force and form DVD

Between now and New Years use code "NY2010" to receive $5 off!

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 website to 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

Our Sponsors


Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue XII.  Merry Christmas and Happy New Year!

Key running workouts
by Marty Gaal, CSCS
 
Any competitive running schedule is based on a few main premises.  Volume and intensity comprise the overall themes, while individualization for your age, experience, and goals make up the variables to work around. 

However, the components of a good run training plan come down to four key type of workouts:
  • fast/speed or intensity workouts done at or over lactate threshold effort
  • tempo or moderate hard workouts done at a sub-threshold effort
  • long runs at an aerobic pace
  • drills sessions 
Training zones/paces
There are two main methods to discovering your appropriate training paces.  The first is to use a running pace calculator like Jack Daniels VDOT method.  In this you take a recent race result and plug it into a calculator, which computes your training paces.  The VDOT method is very useful and you can read more here.

The second method is to find your lactate threshold heart rate for running and then run based upon heart rate training zones.  Lactate threshold is the effort that a fit athlete can hold for roughly an hour.  Untrained athletes can't hold this pace quite as long.  The easiest way to find LTHR is to run a 30 minute time trial, take the average of the last 20 minutes, and then use a calculator to discover HR zones.  There are other methods but this is the one we advocate.  A good HR calculator is here.

Note we are not affiliated with either linked site, they are just useful resources.

Fast workouts
Fast workouts are appropriate for all running distances up to the marathon.  These are also the most demanding.  An example speed workout (speed in this article is relative - we're not talking about the 100 meter dash but 5k and above) would be 4 x 1200s at 5k pace with 200-400 meter jog recovery.  Another common set is 8 to 12 x 400s at 3k pace with 200 jog.  The number of repetitions and recovery intervals are adjusted for experience levels and current fitness.  Older athletes will almost always require more rest after an interval session than younger athletes.  That's just nature.

Tempo runs
Tempo runs and tempo intervals are run at a sub-threshold effort.  These are not quite as demanding so they don't require as much recovery post-workout.  All runners will benefit from tempo runs, but they are most useful for 10k and above distances.  A common workout is to warm up and then 20-30 minutes at tempo pace.  Another is to warm up and then run 4-6 x 1 mile with 1-2 minutes rest between each.  (Always cool down at least 5 minutes if not more). This is in heart rate zone 3 if you are using heart rate and the pace is slightly faster than Daniels marathon pace.  Daniels does not advocate running in this 'grey' zone, but many runners will run 10k to half-marathon at this pace, so it is a good idea to train at the pace you will race at.  This is the principle of specificity.

Long aerobic runs

Long easy to steady aerobic runs are intended to improve your aerobic ability.  Many motivated runners run too fast on these.  Your pace and effort should not be difficult.  The challenge of these is the duration.  Recreational 5k runners should build up to at least a 6-8 mile run, and marathoners will often go up to 22-24 miles in a pre-marathon build up.

Drills sessions
Running drills (like high knee drill, skips, bounds, and strides) and a number of plyometric exercises (like box jumps or jump rope) are all meant to improve your ability to minimize ground contact time - bounciness in other words.  Running consists of concentric and eccentric muscle contractions.  When you lift your leg to stride forward, your hamstrings shorten in a concentric muscle contraction.  When your foot lands, your quad muscles undergo an eccentric muscle contraction.  Essentially, with every step forward your muscles have to fight the downward force of gravity; your muscles briefly elongate while you exert force to begin the upward contraction to step forward again.  This eccentric contraction is why your quads are so sore after downhill runs.  These sessions are not overly taxing on the aerobic or anaerobic system but can result in a good deal of post-workout muscle soreness, especially in less experienced athletes.

Generally speaking, most training mini-cycles (like a week) will include all of these in some shape or form, except in very early base building or transition (post race season).  Experienced runners might do a few drills within each training session.  Marathoners will also include a number of longish running sessions with several miles at goal marathon pace (MP).  This pace is not as fast as tempo but faster than easy/long.

Marty Gaal, CSCS, is a USA Triathlon coach and recently completed the USA track and field level 1 coaching clinic.  He has been a runner for twenty years.



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 any/all sessions at no additional charge.

Schedule beginning Jan 31, 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.
Powerstroke Freestyle Technique Clinic
January 8, 2011 - Cary, NC

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

Each of our 2011 Powerstroke clinics are approved for six CEUs from USA Triathlon for USA Triathlon coaches.

Our 2011 dates, all in Cary, North Carolina:
January 8
April 16
July 16
October 22

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:
$139.99 with the Powerstroke DVD
$119.99 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
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.

Old School 2

Next summer, One Step Beyond and FS Series present a mid-week summer swim-run series to the Triangle area. 

Each Aquathon will take place on the first Wednesday of each month in June, July, and August at 6:30 PM.

Dates and locations:
June 1 - Harris Lake County Park: 800m swim - 3 mile run

July 6 - Location TBD: 1500 meter swim - 4 mile run

August 3 Harris Lake County Park: 400m swim  - 3 mile run - 400m swim.

These events are meant to be low-key, low-cost, and a good way to check your fitness against your local training partners.

Entry into all 3 races is $50, or $20 per event.
2-person relays are welcome for $60 for the series or $25 per event.

Read all the details at www.oldschoolaquathon.com.

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