Triangle
Open Water Mile Swim Series
2012 Race
schedule:
May 20 - 5280 Swim
June 17
- Jordan Lake
July 21 - Big Deuce / Little
Uno
August 18 -
Nuclear Swim
September 22 - Open Water
Fall Finale
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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Our
sponsored events and teams
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| Dear
Marty,
Welcome to
the Next Level Newsletter - Volume VIII, Issue X,
November, 2011.
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Fall
Transition Period
Coach Brianne
Gaal
This is a great
time to reset and recharge for the upcoming
season. With family obligations, holidays,
shopping and everything else, this is not the time
to beat yourself up over missed workouts. Try to
find a schedule that is easy to accomplish that
also allows for some flexibility to move workouts
around. This is not the time to sit around
and stuff yourself silly on the couch, however
J You'll be thankful that you didn't when
the new year rolls around and serious base
training is in full swing.
For
a lot of us this period of training can be called
the 'transition phase' or training to train. Many
of you have taken some downtime to recover from a
late season 'A' race and now it's time to get back
into the swing of things. Just don't get
back into the swing of things too hard which can
lead to early season burn-out, particularly if
your December is very busy.
Meet
up with friends to get a workout in and keep it
easy and social. Have fun and change it up -
maybe go for a mountain bike ride instead of the
typical road ride. Focus on your form and
incorporate drills and strength that always seem
to get neglected when we try and fit all of our
training in. Keep it simple and have all your
engines firing for January and the 2012
season.
Brianne Gaal is a USA Triathlon and
USA Track and Field Certified
Coach. |
Energy
Systems and Training Clinic
Coach
Craig Dobson, CSCS
On
December 9, OSB Coach Craig Dobson will be giving
a free clinic at St John's Cycles in Sanford,
Florida.
The clinic will include a
discussion of:
- A quick overview of the 3 energy systems
- How the body make energy (ATP)
- Race week/day nutrition (for short, medium,
long course)
- Metabolic efficiency training
- A different view of
electrolytes
Coach Craig has been an
endurance athlete for more than 36 years. He did
his first triathlon in the late '90s. He has been
coaching runners informally since the early '90s
and triathletes since 2008. Craig has seen many
training trends come and go over the years. The
science of training has changed a lot in the last
three decades but there are some basic training
principles that Craig believes never change. Train
smart, train consistently, give yourself rest, set
goals, take measures, and most importantly,
believe in yourself. Craig believes everyone is an
athlete and everyone can achieve their realistic
goals. Coach Craig lives and trains in
Central Florida.
Craig Dobson is a NSCA certified
strength and conditioning specialist and USA
triathlon coach with One Step Beyond.
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One
Step Beyond Swim Clinics
We offer three different types of swim
clinics throughout the year:
Beginner
Swim Clinics focus on breathing patterns,
comfort, and the key freestyle techniques for swim
training & improvement. Beginner to
Early Intermediate level.
Powerstroke
Freestyle Technique clinics are in-depth
classes on swim mechanics and methods for speed
and power improvement. Includes videotaping
and feedback. Early Intermediate to Advanced
level.
Open Water Training clinics
are conducted at lakes, oceans, and bays and cover
all the tools, tips, and tricks you need to
improve your ability and confidence in open
water. All levels.
Our 2012
clinic schedule will be released
soon!
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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
& aerobic endurance
Monday
800-900PM distance & aerobic
endurance
Tuesday 545-700AM core
strength and swim technique
Wednesday 545-700AM mixed stroke
Wednesday
800-900PM mixed stroke
Thursday 600-700AM
distance and
mid-distance
Friday 6-7AM speed &
anaerobic endurance
Some Saturdays
7-830AM coaches choice
View the
upcoming schedule on mytrainlocal.com!
The
fees:
$52.50 per month for all swim
workout times, or $6.50 per session.
Click here for all the
details.
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2012
dates:
May 2 (evening race) - 1/2
mile swim - 2.5 mile run
June 13 (evening race)
- 3 x 1/4 mile swim - 1 mile run
July 4
(morning race) - 1/4m swim - 2.5m run -1/4m
swim
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 May, June,
and July. May and June race start time is
630PM, July happens to be July 4 and will start in
the morning (exact time
TBD)!
These events are
low-key and a great way to check your fitness
against your local training partners. Bring
some grub and hang out after.
Entry into all 3 races is
$60, or $25 per event.
2-person relays are
welcome for $75 for the series or $30 per
event.
Read all the details at www.oldschoolaquathon.com.
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