From: Marty Gaal [marty@osbmultisport.ccsend.com] on behalf of Marty Gaal [marty@osbmultisport.com]
Sent: Monday, November 08, 2010 1:37 PM
To: marty@osbmultisport.com
Subject: OSB Triathlon and Swim Coaching Newsletter - December 2009
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VI, Issue XII   December, 2009
This Month
Powerstroke Ezine
Triangle Open Water Mile Series
Training tip of the month
Powerstroke Freestyle Clinic
Triangle Open Water Mile Series
OSB Masters Swimming
Powerstroke DVD
Powerstroke®: Speed through force and form DVD on sale now!

The Powerstroke DVD is available now! 

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.

You can visit the website at www.powerstroke-dvd.com 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!




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Swim Series

2010 Race Dates

April 17 - 5280 Swim at Falls Lake
June 13 - Jordan Lake Open Water Challenge
July 24 - Little Uno and the Big Deuce (1 and 2 miles)
August 29 - Nuclear Swim at Harris Lake

Bookmark: www.triangleopenwater.com for new announcements.

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Dear Marty,

Welcome to the Next Level Newsletter - Volume VI, Issue XII.  Happy Holidays, 2009!

We hope you have a safe and happy Holiday Season!
Training Tip of the Month -
Staying fit during the holidays


There is much concern from endurance athletes about keeping fit and well trained during the extended holiday season.  Athletes tend to get caught up in the "have to train a lot" mentality and as a result, stress themselves and their families about training, training, training. 

You don't have to go bonkers when you're on vacation!  This is the time of year to relax a little bit and enjoy some time with friends and family.

The truth about detraining is that it takes quite a bit of inactivity to lose all the gains you've made over a long season (or seasons) of regular and consistent endurance training.

The first thing to go is your top-end speed.  If you keep up with a few workouts per week but don't do consistent speedwork for a few weeks, you might lose 5 to 10% of your 5k or sprint triathlon speed.  That would be 1 or 2 minutes over a 20 minute 5k race. 

While that is certainly a lot from a competitive standpoint, remember it takes several weeks to lose that ability, not just one week of vacation.

Your endurance takes even longer to lose.  Let's say you miss two or three entire weeks of all exercise.  Your ability to go out and do a long ride or a long run would only diminish by a few percentage points. 

The key here for both top end speed and endurance is to keep up with a few (3 to 5) workouts per week during the holidays. 

For pure runners, this could be 2 x 30 minute runs and 1 x 45 minute to 1 hour run.  Simple for most of us to complete.   If you add another run or include some strides (20-30 second accelerations to 'fast' pace) in here, even better. 

For triathletes, if you can keep up with a couple of runs, 1 or 2 short rides, and 1 swim, you will return in January ready to start knocking out the miles with little effect to your overall fitness.

Of course, running is the easiest aerobic exercise for most of us to do, and requires the least amount of additional time and effort to complete.  So if you want to just run for a few weeks, and accept some performance loss in swimming and biking, you can just focus more on those when you return to a regular schedule.

You also don't have to hit the gym for extended strength training to keep up with your core fitness.  A handful of simple exercises like situps, pushups, planks, and bodyweight only squats once or twice a week will keep a lot of your stabilizing muscle groups in shape for the next season.

Remember, you have all of next year to get ready for your 2010 goals.  So enjoy some time with your family and learn to relax.

Marty Gaal is a NSCA certified strength and conditioning specialist (CSCS) and USA Triathlon coach.

Powerstroke®
Freestyle Swimming Technique Clinics

Open Water logo

Upcoming dates
January 24 - Huntersville, NC
January 30-31 (2-day) - Cary, NC
February 13 - Fort Myers, FL

Is swimming the weak link in your triathlon racing?  Join us for a Powerstroke freestyle technique swim training clinic.

Powerstroke® is Coach Marty's method for teaching effective competitive freestyle technique to adult triathletes and open water swimmers.

Each clinic includes:

  • A Powerstroke swim practice and drills session
  • Individual swimmer filming and in-class review
  • Three lectures on swim and triathlon training

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: Lectures: Effective Swimming Strategies, and Periodization of Triathlon Training
and Lunch (included)
430-500: Running drills and brief individual form analysis
515: clinic ends 

$99 for the 1-day clinics
$89 for repeat attendees
$119.99 for clinic + Powerstroke DVD
$179 for the 2-day clinic in Cary

Fee includes a swim cap, a DVD of all in-clinic swimmer sessions, and lunch.

You can sign up online here.

A couple recent 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

2010 Winter Triathlon
Training Camp
Treasure Island, Florida
Feb 22-March 1, 2010


Join us for the sixth annual winter triathlon training camp on the west coast of Florida.  We'll be based out of a beach house on Treasure Island, Florida, just slightly north of St Pete Beach.

We will ride, run, and swim a lot, then hang out and have some fun while listening to the sound of the surf as we watch the sunsets.

Sign up fee options include shared housing and most meals.

Read all about it here!

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.

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 $6.50 per session.

Click here to sign up and for all details.

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