Trysports
Triangle Open Water Mile Swim Series

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
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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.
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Jennifer's
Nutrition Tip of the Month
Do
you want to lean out? Eat enough at breakfast. If
you don't, you are more likely to overdo it later in the
day. Don't have time? Blend up a smoothie with whey
protein powder, milk, and fruit.
Jennifer
Patzkowsky, MS, RD/LDN offers nutrition consulting and
counseling
to endurance
athletes.
Read all about
her
services here.
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Our
sponsored events and teams
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Dear
Marty,
Welcome to
the Next Level Newsletter - Volume VIII, Issue
I. Looking forward to
spring!
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One
Step Beyond 2011 Group Triathlon
Training
Starts next week! OSB
Group Triathlon Training starts on Monday, January
31!
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.
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 $10 drop in
fee
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. 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!
Coach Marty Gaal, CSCS,
will lead most training sessions and will be
joined by Coach Bri and other local USAT certified
coaches. |
Trysports
Beginner Swim Clinic Hosted by One Step
Beyond
Sunday, March 13 10AM to 1PM at
the Triangle Aquatic Center in
Cary
Ready
for some swim help but not quite ready for a
Powerstroke clinic? Join OSB coaches Bri and
Marty Gaal for this beginner technique
clinic!
$50
per person
Maximum
24 athletes
3
hours in length
Itinerary
10AM
to 1045AM - Introductions and 30 minute discussion
of the basics of freestyle swim training for
triathlon
1045AM
to 1115AM - Display of basic mechanics, correct
swimming technique, and a swim drills
review
1115AM
to 1245AM - In water practice with the coaches
-
Proper body position
Proper breathing technique
The essentials - extension and underwater
pull
Technique drills
1245-1PM:
Q&A and wrap up
Minimum
requirement: You can swim a few lengths of the
pool. Not appropriate for people who cannot
swim.
Visit
the One Step Beyond website to sign up
today!
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One
Step Beyond Masters
Swimming 
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 te
details.
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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!
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Understanding
Lactate Threshold Heart Rate Training
Marty
Gaal, CSCS
The fundamental concepts
for improvement in endurance racing and
training
involve:
- Increasing your aerobic
endurance - Improving your lactate threshold
heart rate (LTHR)
The first is accomplished
by completing workouts involving aerobic exercises
(swimming, biking, running, rowing, cross-country
skiing, and so on) at an easy to moderate effort
level. Over time, your ability to continue
the exercise will improve through phsyiological
adaptations to the specific exercise.
For example, if you are currently
untrained or out of shape, a 30 minute bike ride
may be challenging and near the limit of your
ability. If you go and ride 20-30 minutes
three times per week for a few weeks, your body
will adapt by; increasing blood flow to the
muscles being used; increasing muscle size
(hypertrophy); improving blood flow through a
process called capillarization (tiny veins to the
muscles); increased mitochondrial density (aerobic
enzymes) in the muscles; and a few other geeky
details.
All these result in the
ability to use oxygen as the main exercise energy
source more efficiently, meaning you can now ride
longer and not be tired at 30 minutes.
The
second, improving lactate threshold, is
accomplished by completing easier training
sessions like the above, plus including more
challenging workouts that raise your heart rate.
Lactate threshold is the point
in exercise where your body produces more blood
lactate than it can reabsorb (and manage other
lactate by-products - look up "hydrogen & lactate &
exercise" if you want some exciting reading)
on a continuous basis. Well trained athletes
can usually continue exercise at just below
lactate threshold for about an hour. Go over
lactate threshold though, and that time drops to
5-6 minutes.
For most people, the lactate
threshold is about 20 heart beats per minute above
the steady aerobic threshold. Any aerobic
exercise, generally speaking, will help both
points go a bit higher. But there is a point
of diminishing returns. If you don't also include
workouts that challenge your system by going just
below to above your current lactate threshold, you
will not maximize your ability in short distance
to long distance events.
The secret or goal
with lactate threshold training is to raise your
threshold point to as close as possible to your
maximum heart rate, and improve your ability to
withstand that discomfort (if it was easy everyone
would do it). If you never do harder
workouts, then your lactate threshold will always
remain below your possible maximum lactate
threshold.
Raising your lactate
threshold point, for the most part, will bring
your steady aerobic threshold point up with it (as
the 20 bpm relationship is fairly
constant).
So. If you're training for
an Ironman, from a specificity standpoint you want
to train that steady aerobic threshold because
that is more or less your race pace. But.
You should include some LT training as well to
raise that point a bit higher.
If.
You're training for a sprint or olympic
distance race, from a specificity standpoint you
want to work more on that 2nd threshold. But. You
shoud include quite a bit of aerobic steady
training as that provides your 'foundation.'
Blah blah blah, how do I find my threshold
and what are some workouts ideas!!?
Finding
it: Warm up 15-20 minutes then 30 minutes "race
effort". As hard as you can go for 30
minutes. Take your heart rate average for
the last 20 minutes. Bingo. =
LTHR.
Biking: 2 x 20 minutes just below
lactate threshold with 5 minutes easy between 5
x 5 minutes at lactate threshold with 3 minutes
easy in between 5 x 3 minutes over lactate
threshold with 3-5 minutes easy in between 8 x
1 minute well over lactate threshold with 2-3
minutes easy between
Running: 2 x 10 to
15 minutes (1 to 2 miles) just below threshold
with 5 minutes easy between 4 or 5 x 4 minutes
(800-1200m) at threshold with 2-3 minutes easy
between 5 to 6 x 3 minutes (600-800m) over
threshold with 3 minutes easy between 8 x 1
minute over threshold with 1 minute easy
between *generally speaking, running causes
more breakdown so total "hard" training volume
should not be more than 10-15% of weekly
mileage.
Swimming: 4 x 400s just below
threshold with 1-2 minute between
each 12 to 16 x 100s at threshold with
10-15 seconds rest between each 8 x 50 over
threshold with 30 seconds to 1 minute rest between
each
There are plenty of other workouts,
but the theme here is: sub-threshold workouts
take 10-25% interval rest at-threshold workouts
take 50-75% interval rest over-threshold
workouts take 100-200% interval
rest
Advanced athletes can do more
repetitions and/or take less rest; beginner
athletes should do less repetitions and take more
rest.
Marty
Gaal, NSCA certified strength and conditioning
specialist, is a USA Triathlon and USA Track and
Field Coach. He works with age-group
athletes spanning the ranges of athletic
experience and
age. |

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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