From: Marty Gaal [marty@osbmultisport.ccsend.com] on behalf of Marty Gaal [marty@osbmultisport.com]
Sent: Wednesday, March 09, 2011 9:36 PM
To: marty@osbmultisport.com; brianne@osbmultisport.com
Subject: One Step Beyond Coaching Newsletter - Feb/March 2011
please read
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume VIII, Issue II & III
February / March, 2011
This Month
Triangle Swim Series
OSB Group Training
Powerstroke Clinic Apr 16
OSB Masters Swimming
Old School Aquathon Series
Trysports Triangle Open Water Mile Swim 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
 

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 Prepared Training Plans
 

We have a number of 12-week triathlon training plans geared for specific races around North Carolina, as well as a number of "any date" training plans.  These are written for different levels of athletes for sprint and international distance events. Each day is detailed with specific intervals, workout duration, and everything else you need to know.   

 

Visit the Prepared Steps page to read more.  


 

 
Our sponsored events and teams


Our Sponsors


Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VIII, Issues II / III.  We missed a month!
In OSB Athlete News:  

  • Jon Healy runs 1:21 for 6th OA at the Crystal Coast Half-Marathon
  • Joanne Piscitelli PRs the course and takes 1st AG at the Wake Med Cary 10k
  • Doug Cowell PRs and 1st AG the Wake Med Cary 10k with a sub-40
  • Coach Marty does a 3-year best 10k in 40:41 at Wake Med Cary
  • Brian Searcy PRs at the Green Hope 5k
  • Coach Bri wins the Gasparilla 5+3k female overall
 
One Step Beyond
2011 Group Triathlon Training  



Group training is on!
   
The standalone program costs $75 per month, and includes a team racing jersey, coach-led workouts, group email support, and a free basic workoutlog training account.

Current One Step Beyond coached athletes are encouraged to join any/all sessions at no additional charge. 

Weekly schedule:

Monday 6pm: 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 $10 drop in fee

Thursday 630am: 50 minute run with intervals at various locations around Raleigh/Cary

Saturday 9am: 60-90 minute ride - 15 minute T-run at various locations around Raleigh/Cary

Times are subject to change as the season progresses.   Additional group workouts may be added at various times.  Locations for the next week will be sent on Sunday of each preceding week.

Drop-ins are welcome for $5 at all sessions; the Wednesday swim is $10.  

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!

Coaches Marty and Brianne Gaal will lead most training sessions, and we will be joined on occasion by other local USAT or USATF certified coaches.  
The Willingness to Suffer

Coach Bri Gaal

 

 If you want to become a better triathlete or runner, you have to have a willingness to suffer. The word suffer does not need to have a negative connotation. Although the official definition is to undergo or feel pain or distress,  it can also mean allowing yourself to push beyond your comfort level. Our comfort level is just that - comfortable. It's working hard, but not hurting too much. It's breathing hard, but not uneasily so. Willing to suffer can help you break through those barriers. 

But how do you do it?

Train yourself to suffer

You have to suffer in training. There is no way around it. We all have goals for the season (at least, I hope we all have goals for the season), and these goals need to be at the forefront of your mind when you need to make it hurt. Training with others can also help push you past places you haven't been, or don't usually go by yourself - the hurt locker.

Every training session should not be a suffer-fest. Key training sessions, breakthrough workouts, and workouts that your coach marks "Do not miss this one!" are the ones where you need to focus and be willing to suffer.

Growing up, there was a very well known high school running coach in my area. I remember reading an article about one of his best athletes who had just had an amazing race. When asked how she had such a breakthrough performance she said, "Coach told me I needed to run with PAT today. Pain, Agony and Torture." Now that seems a bit extreme, but the idea of it has never left me. Be open and embrace the discomfort - yeah, okay PAT, I'm ready to run with you today.

Suffering takes experience

Experience is needed to know how and how much to suffer. Everyone's perceived pain tolerance is different. I was once told that if something hurt, that was your body's way of telling you to slow down. I was completely baffled by this idea - how will you ever make any athletic gains if you don't ever allow your body to hurt? But my hurt and your hurt may be completely different. Training at different effort levels, at different paces and heart rate zones can all help us develop our own internal guide. All of this will help when you get to your races, but pure racing experience is tough to simulate. So get out there and sign up for some races!

Suffering in races

Suffering in racing can be easier for some folks, but here's the thing - you can't expect to show up to a race and put up with racing discomfort when you have never put yourself in that type of discomfort in your training. Magic doesn't just 'happen' on race day. You wouldn't show up to a race and expect to swim fast if you haven't swum fast in training, right? Aha - caught some of you. It's time to go throw in some really hard intervals on short rest in the pool! ;)

As mentioned above, every race does not need to be a suffer-fest. This can lead to burnout very quickly. That's why it's good to have 'B' and 'C' races where you may be dialing down the effort, working on something specific, or just not worrying about your finish and simply having fun. When you toe the line for your 'A' race, though, you'll be ready to go to that proverbial well.

Check your ego

This is an interesting quote:  "Every act of conscious learning requires the willingness to suffer an injury to one's self-esteem. That is why young children, before they are aware of their own self-importance, learn so easily..." I can relate this quote to many aspects of training, but it also resonates with racing. Have you ever gotten close to the end of the race and seen another competitor up ahead? You can dig really deep and try and beat them to the line. It's going to hurt and, and - gasp - what if you fail?! It would be so much easier to just sit back here in this comfortable position and finish. But, so what if you don't catch them? You have shown yourself that you're not done racing until you cross that line, no matter what the outcome may be.  And of all the outcomes that could happen...failing to try your best is definitely NOT going to be one of them.

Mental Tricks

There are many different ways to handle suffering other than just telling yourself to suck it up. If fact, telling yourself, "suck it up," is so intangible it may not help at all.
Remove yourself from the situation. I don't mean in a way that causes you to lose focus on the task at hand, but in a way that you can put some of the discomfort your feeling toward the back of your mind.

I remember reading that when Shalane Flanagan won the bronze medal in the 10K at the Beijing Olympics, she imagined she was doing one of her hard runs on the Tobacco Trail. There she was, vying for a medal in arguably one of the most important races of her life and she's mentally putting herself on a trail where she knows she's had fantastic runs and can stay relaxed, rather than getting wrapped up in the high pressure moment.

Focus on specific form cues. Having short mantras you can repeat can get your mind focused on something that will enhance your race, while also alleviating negative self talk. Here are couple of examples I will use. During the swim: "Reach...and pull" During the run: "Quick feet, elbows in."

Develop some of your own form cues to concentrate on.
Come up with small goals. Sometimes you may need to resort to bargaining with yourself: you can walk at the next aid station, or, run 3 more light poles, walk 1, run 3 more. These little goals can help break the race and/or training down into doable parts when you're having a particularly rough time.

Draw confidence from some of your hard training sessions. "I got through that horrible bike workout where coach had me do multiple 20min rounds at Z4...I can get through this!" or "Remember those mile repeats you nailed? You were strong then and you can be strong now."
Run with PAT :)

Finally, I need to stress that when I'm talking about suffering and pain, I'm referring to workout discomfort, NOT injury pain. There is a big difference between pushing your body to make physical gains and knowing when to stop because you're going to hurt yourself. As an endurance athlete it is extremely important to understand when to say when...and when to not say when. Sometimes this only comes through experience, but often times it comes from listening to your body and responding appropriately.

 

Coach Bri Gaal of One Step Beyond is certified with USA Triathlon and USA Track and Field.  She has suffered a lot over her athletic career, in a good way.

 
Nutrition tips: Late Night Munchies

by Jennifer Patzkowsky, MS, RD/LDN


You just got done eating dinner after a hard workout. You are so tired and need to go to bed. But you have that gnawing feeling in your stomach. You want something sweet. But you can't be hungry- you just had dinner. Sound familiar?  

 

It is common for athletes to want to drop some weight in the offseason. You might do a good job of eating healthy during the day, but the late night munchies might be sinking your efforts. The Ben and Jerry's ice cream in the freezer is calling your name! What to do?  

 

Keep in mind that prevention is better than a cure. Eat regular, well-balanced meals and snacks. Sometimes if you don't eat enough calories during the day, you might make up for it plus overeat at the end of the day.

 

If that is not the issue, try these strategies. First, try the distraction approach. Go for a walk or call a friend. Wind down for the evening with a good book or magazine. Or try to wait ten minutes before indulging an urge- the intensity of it may pass. But if this doesn't work, don't restrict certain "forbidden" foods- this almost always guarantees a craving. Allow yourself to indulge but be smart about it. Try these 100 calorie indulgences:

 

Visit this link to read the rest of the article!  

 

Jennifer Patzkowsky is the official nutrition coach of One Step Beyond.  Email her at jennifer@osbmultisport.com.  

 

 

Powerstroke Freestyle Technique Clinic
April 16, 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:

April 16 - Start time 11:30 (everything back 30min)
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  

Masters logo11

Looking for a solid season of swim training in the Triangle area?  Join the TAC-OSB Cary Masters swim team at the Triangle Aquatic Center (TAC) in Cary, North Carolina.  All workouts take place at TAC.

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

 
 
Practice times are:
Monday 545-715AM distance workout 
Monday 730-845PM distance workout 

Tuesday 545-700AM core strength and technique 

Wednesday 545-7AM mixed stroke workout    
Wednesday 730-845PM mixed stroke workout    
Friday 6-7AM Speed workout 

Some Saturdays 7-830AM coaches choice 

The fees:
$52.50 per month for all swim workout times, or $6.50 per session.

Click here for all the 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 - Vista Point Jordan Lake - 3 x 300 meter swim / 1 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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