Triangle
Open Water Mile 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 websiteto read all about the
DVD and purchase your copy
today.
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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
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Dear
Marty,
Welcome to
the Next Level Newsletter - Volume VII, Issue
XI.
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In
OSB Athlete news:
- Sam Englestand PRs
at the Space Coast Half Marathon
- Lori Cover finishers
her first IM at Cozumel under goal time
- Coach Marty takes
3rd AG at the Inside out Sports Thanksgiving 8k
- Tom Crichton beats
goal time at Ironman Arizona, his first
- Sam Englestad beats
goal time at OBX Half-Marathon, her first
- Rob Crews runs the
OBX Half-marathon, his first
- Kathy Larkin PRs at
the Beach 2 Battleship Half
- Jason Harris PRs at
the Beach 2 Battleship Half
- Anne and Doug Clark
finish their first half at Beach 2 Battleship
- Kristel Maes
qualifies for Ironman Hawaii at IM Florida with
a PR and 2nd
AG
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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.
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Nutrition
during the off-season by Jennifer Patzkowsky,
MS,
RD/LDN
Y et
another holiday season begins. Bring on the turkey
and trimmings, pumpkin and pecan pies. With
training season on the low down, it is not
difficult to pack on the off season pounds. With a
survival guide and a plan of action you don't have
to skip the traditions and feasts of this time in
order to remain at a competing weight.
MAINTAIN
CALORIC BALANCE: Eat more nutrient dense
foods
Even
if you are continuing a strength training regimen,
cut out the use of sports nutrition energy bars,
drinks and gels, which are formulated for
endurance (such as endurox, accelerade, gu, etc).
Be aware of caloric dense foods versus nutrient
dense foods. In place of the bars, opt for fruits,
vegetables and whole grains which are more
nutrient dense as opposed to calorie dense bars
and gels. Dense carbs that were important for
glycogen restoration, such as power bagels, can be
replaced with lighter, lower calorie whole grain
breads, such as whole grain English muffins or
whole wheat pasta and brown rice.
STROKE
YOUR METABOLISM: Eat often.
Metabolism
is raised when you eat every 2 to 3 hours. Keep up
with this philosophy even through the season. Do
not save calories for a big festive meal. Have a
snack such as an apple or a light meal such as a
salad or soup before facing a huge buffet. Having
a full stomach aids in appetite
suppression.
Eating
every few hours also means keeping portion size
appropriate. You may have gotten used to eating
larger portion sizes while training and old habits
die hard. Remember, ˝ cup cooked pasta, rice or
potatoes is a realistic serving size for weight
maintenance, whereas these portions may seem
extremely tiny when you are faced with festive
meals. Eat more fruits and vegetables (nutrient
dense foods) to make up the difference.
EVERYTHING
IN MODERATION:
Moderation
and consideration are the keys to enjoying any
holiday dinner, and you shouldn't feel as though
you have to deny yourself your favorite foods this
year. Just watch what goes on your plate, and how
it is cooked. Turkey, for example, is low in fat
and high in protein. White meat eaten with out the
skin provides a healthy delicious base for a
holiday meal. Add some steamed vegetables and a
small of sweet potato with a dash of cinnamon, and
you have quite the feast. Of course, don't deny
yourself a sliver of pie, but be prepared to burn
off those calories.
Jennifer
Patzkowsky, MS, RD/LDN, is a competitive endurance
athlete who provides nutritional counseling and
meal planning to athletes and people interested in
improving their health/fitness.
For more information on her services,
please contact her at (863) 513-2635 or
floridardld@hotmail.com.
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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 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.
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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
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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Old
School Aquathon Series
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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