From: Marty Gaal [marty@osbmultisport.ccsend.com] on behalf of Marty Gaal [marty@osbmultisport.com]
Sent: Monday, November 08, 2010 1:36 PM
To: marty@osbmultisport.com
Subject: OSB Triathlon and Swim Coaching Newsletter - January 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue I  January, 2010
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!



Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following organizations, races, and teams in 2010:

- The Inside-Out Sports Triathlon Series
25 triathlons in North Carollina

- The Pier 2 Pier Swim -
1.8 mile swim at Wrightsville Beach

- The Inside-Out Sports Delta Triathlon Team
Fun group of triathlon enthusiasts

- The
Triangle Open Water Mile Swim Series

5 open water swimming races in NC!

Our Sponsors


Open Water logo
Triangle Open Water Mile
Swim Series

2010 Race Dates

April 10 - 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.

Join Our Mailing List

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue I.  Welcome to 2010!
Training Tip of the Month -
Explaining training concepts



As you learn and grow as an athlete, you realize there are as many different methods of training as there are coaches and athletes.   However, there are a few general concepts that most endurance coaches agree are helpful for individual sports training.

Specificity - this is the idea that if you want to become skilled at something, you need to practice that exercise specifically.  For example, if your goal is to run fast in a 5k, then doing a slow 10 mile run is not entirely specific - it aids in aerobic development and is "running" - but it is not running at your goal pace, which would be much more specific.  As your training moves further away from your goal, it becomes less specific.  This does not mean you should only train specifically; it means that you should plan your training so that your key workouts are specific.

Key workouts - these are workouts where you work hard for a reason, achieve a specific goal, or simulate a race or event.  A week will usually contain 2 to 4 key workouts in the later stages of training.   In the early stages there may be no or fewer key workouts (they increase as you progress into your training plan).

Training periods -  These have different names but a few in common usage are:

Base / Early season - a period of time where the bulk of training is used for aerobic development and to lay the foundation for more challenging training later in the year.  You may spend more time working on your training limiters during this period.

Late base / later season - a period of time where you may be training at a higher volume than early season with more challenging workouts, a mix of aerobic and lactate threshold training, typically still leaning towards the aerobic side.

Build / race season - a period of time where you will most likely be training at less volume than late base but higher than early base, and including a higher percentage of lactate threshold training and anaerobic training.

Taper / peak season - a period of time where your goal is to rest for a big race.  You will do short workouts with a limited amount of time at or above your goal race pace.

Training limiters - your weaknesses or what is currently holding you back from achieving your goals.  These involve some combination of endurance, speed, and power.  To refer to the original example, if you can run 10 miles without a problem but are a few minutes off of your goal 5k time, then your current limiter is lactate threshold speed, not endurance.

Lactate threshold - this is the point during endurance exercise where your body produces more lactic acid then can be broken down.  It is tied to a specific heart rate, which is your lactate threshold heart rate (LTHR).  If you maintain efforts at heart rates above this point, you will only be able to continue at that effort for 5 minutes or so before fatigue and the accumulation of lactic acid force you to slow down. 

A well trained athlete can maintain the LTHR for roughly one hour.  The goal in most forms of endurance exercise lasting 4 hours or less is to raise your LTHR so that you are able to maintain faster speeds then before you took up a regimented training plan.  Using the 5k as an example, a well-trained athlete may run the first 2 miles of the race ranging slightly above and below lactate threshold, then run most of the last mile above lactate threshold, finishing the race just before fatigue forces him to stop.

In general, a well trained Ironman or long-distance athlete will find that their steady pace (aerobic endurance threshold) is just about 20 beats per minute below their lactate threshold. 

You should also know that muscle soreness the day after a hard workout is not caused by lactic acid - lactic acid is re-absorbed or removed from your system after an hour or so of stopping exercise.  The soreness is a result of muscle breakdown (torn muscle fibers).  

Skills training - most sports involve a combination of pure athletic ability and honing specific skills.  If you want to excel at sports like swimming, running, and triathlon, you need to become competent in the technique and form best used to move yourself forward in the most efficient and quickest manner. 

Marty Gaal is a NSCA certified strength and conditioning specialist (CSCS), USA Triathlon coach, and producer of the Powerstroke: Speed through force and form freestyle swimming instruction DVD.

Powerstroke®
Freestyle Swimming Technique Clinics

Open Water logo

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

Future dates
April 3, May 22, July 31, October 22 - Cary, NC

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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