the Triangle area and looking for a great U.S. Masters
Triangle Aquatics (TAC) and One
Step Beyond (OSB) have teamed up to provide more
Monday 545-7AM, 730-845PM
Fees are $50 per month
or $6.25 per drop-in.
the details here!
Beyond is a proud coaching sponsor of the 2009 North Carolina
Triathlon Series, a highly competitive series
throughout North Carolina.
Check out these
well-run races if you're ever in area and stop by the
OSB table to say
finished a number of pre-made training plans and have
posted them on our Prepared
Steps page. If there's a particular program
you'd like to request, please email Coach Marty.
weekly swim workouts, a database of technique videos,
and regular swim training tips?
for our Powerstroke
Welcome to the Next Level
Newsletter, Volume VI, Issue II. It's almost
Triangle Open Water Mile
One Step Beyond
Series are pleased to bring three 1-mile
open water races to the Triangle area of North
April 18 - 5280 Swim at Beaverdam
June 7 - Jordan Lake Open Water
August 30 - The Nuclear Swim at
Each event will include a
twenty minute open water clinic prior to the one
mile race. Fees are $25.
Please visit www.triangleopenwater.com to learn
more about each event.
OSB St Pete Beach Training
February 24 - March 1,
Need a last minute training
vacation? Join coaches Marty and Bri for
several days of fun group training in beautiful
St. Pete Beach, Florida!
be OSB's fifth annual winter triathlon training
camp in Florida. We'll be swimming in the
calm waters of the Gulf of Mexico, running on flat
sand beaches, and riding the quiet roads of Fort
We still have one bedroom
2 meals per day, entry into
all training venues, a Powerstroke DVD, individual swim and run video
analysis, and various other OSB
$900 for Tuesday-Sunday camp,
$500 for Tuesday-Sunday camp,
$400 for Thursday-Sunday camp,
here for additional information and to reserve
your spot today!
next dates - March 7 - Fort
March 28 - Cary,
on March 7th at 8AM in Fort Myers, or March 28th,
2009 at 11 AM in Cary for a six hour swim and
triathlon clinic. Each clinic
what a couple of our previous athletes had to
- Three lectures on
- An hour long
skills practice session
- An individual swim
- A DVD of each swimmer's
- A CD of all camp materials
"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..." - Doug
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." -
clinic fee is $99 and is limited to twenty
athletes. Sign up here for the Cary
Clinic and here for the Fort
Workouts of the Month
by Marty Gaal,
It's that time of year when many
of us are transitioning from long easy miles into
some harder efforts, as the first races of the
season are just around the corner. Below are
a few key late base - early build period workouts
I like to prescribe for my athletes.
a main set with 12 to 20 x 100 yards at threshold
pace with 5-10 seconds rest. You should be
swimming these at or just a bit faster than your
goal one mile race pace. The rest allows you
to maintain your form but keep the intensity
Bike - a nice warm up and then 2 x 20
minute tempo to sub-threshold effort (Z3-4) with 5
minutes easy in-between. The effort is hard
but not terribly so - a few weeks of this type of
training sets you up to tackle the harder
'over-threshold' (shorter) intervals you'll want
to include in a handful of weeks.
Warm up 15-20 minutes, and then run 2 x 15 minutes
at tempo / mod-hard (Z3-4) effort with a 5 minute
jog between. This effort should be somewhere
in between your half-marathon and 10k race
Each of the workouts above are
muscular endurance workouts, the focus of which is
holding a moderately hard effort for a sustained
period of time. You should be tired but not
completely wiped out after each session.
That means you can come back the next day and get
another good workout in (in a different
Younger athletes should be
including higher amounts of over-threshold / hard
interval training in the late base and early build
periods. Older athletes need to be a bit
more careful with these sorts of workouts. A
Swim - warm up and then a
main set of 16 x 50 almost all out (Z5b) on 1:00
Bike - warm up and then 10 x 2
minutes hard to very hard (Z5a-b) with 2-3 minutes
Run - warm up and then 12 x 400 at 3k
pace (Z5a-b) with a 200 to 400 recovery
Remember, for higher
intensity workouts, you'll require a longer rest
interval during the workout and more recovery time
the little things!
By now you are probably deep
into your base for the upcoming season. Your hours
might be high, and although you might not have too
much intensity in them right now, you could still
be feeling fatigued and rundown. It's times like
these when you need to remember to keep doing
those little things that help you stay injury free
for the season. They will add up!
- Don't skimp on your sleep. This
is the time where you body produces the most HGH
- Stretch - particularly after
your workout. If you find you don't have time
immediately after your workout, try and make
some time for it later on at home. Instead of
sitting on the couch watching TV, stretch in
front of it.
- Get a foam roller and use it.
It may double as a torture devise, but a foam
roller is the best substitute in between a
massage. Of course, if you don't get regular
massages, this is the next best thing!
- Refuel properly after your
workouts. You just did a 3 hour bike ride, and
although the weather may be cool now (keeping
you from realizing how much you have lost) you
still need to get in protein and carbohydrates
immediately. You will thank yourself when your
next workout comes around.
- Strength and core work. As
triathletes, we are constantly doing the same
type of motion and neglect our stabilizing
muscles. Even doing a short strength routine a
couple of times a week will pay dividends later
on in the season.
- Eat those fruits and veggies!
- But eat some sweets, too. :)
To unsubscribe from
this newsletter, kick some sand around on the