Powerstroke
Triathlon Clinic
June 28
Join us on June 28
at the Triangle Aquatic Center in Cary, North
Carolina. This six hour clinic will include two
hours of swim instruction, triathlon training lectures,
and lunch! Click
here for all the
details. |
Cary Masters
Swimming
Live in the Triangle
area and looking for a great master's swim
program? Join us at the Triangle Aquatic Center at
275 Convention Drive in Cary. Practices are
Monday, Wednesday, and Friday mornings from 6-7
AM. Read all
the details here!
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Open Water
Tips
Many triathlons
include an open water swim in the ocean. This
presents a number of different conditions than a lake or
pool. Here are a few tips and hints on how to
achieve your best swim in the ocean.
Practice
body surfing and swimming in and out through the
breakers. 'Duck' under the waves, not over
them.
Look for a 'rip' at the start of the
swim. A rip current is where the waves flow back
out, creating a strong current effect
outwards.
Site for the buoy markers every few
strokes.
Learn to bodysurf a wave in.
During a race, check over your shoulder on the way in
and watch for a breaking wave you can
catch.
Shorten your stroke in choppy conditions
and lengthen it in calm conditions. Salt water is
more bouyant than fresh water, allowing for more of a
glide.
Work with the ocean - don't fear it.
Just respect it. :)
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Prepared
Steps
We've finished a few
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. | |
| Dear
Marty,
Welcome to the Next Level
Newsletter, Volume V, Issue VI! Summer is
here!
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In Athlete News:
- Justus Koester takes 2nd AG at
the Maverick Triathlon
- Mike Lotterhos PRs at the Komen
Race for the Cure 5k
- Kathy Larkin, Justus Koester,
and Cam Cole Escape from Alcatraz
- Rudy Kahsar takes 5th Amateur,
1st AG at the Eagleman 70.3
- Alysia Kern-Lovgren takes 29th
AG at the Vancouver World Championships
- Karen Crews PRs at the Kerr
Lake Triathlon
- Heather Honnold takes 3rd
overall at the Kerr Lake Triathlon
- Kerry Troester takes 2nd
overall at the Kerr Lake Triathlon
- Mary Lynne McElhaney goes top
ten (2nd Master) at the Over the Mountain
Triathlon
- Greg Capps drops 8 minutes at
the Woodlake Sprint Triathlon
- Coach Marty takes 3rd overall a
the Woodlake Sprint
Triathlon
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Appreciating what you have
by Coach Bri
Gaal
I've been
thinking lately about being thankful - for health,
friends, the ability to compete, to train - there
are a lot of things we take for granted. This
perspective is often realized when you are
injured, which I have been, and now that I'm able
to run (or more accurately, jog) I am beyond
grateful. Even though I can't go very far and I'm
not going very fast, running pain free is what I'm
most happy about.
We recently took a
vacation to Costa Rica, where the locals way of
life is much different than ours. Forget training,
just living is much different - no AC, lots of
bugs, clean water issues, etc. We decided to do a
canopy tour in a nearby town - this is basically
several cables that run above the jungle canopy
that you attach to and zipline across. It was a
lot of fun!
One of the guides looked to be
in his mid-forties and in pretty decent shape. I
admit, I noticed his shaved legs and briefly
wondered why, but forgot about it soon after. I
was wearing a Livestrong tank top and I found out
later, through is broken English, that he was also
a cyclist and was the current master's national
champion! He said some more things but I couldn't
really understand - I'm pretty sure the gist of it
was he was a pro in his younger years. This really
was a mind trip because most of the roads, and
certainly the ones anywhere near where we were,
were all unpaved with major potholes. I have no
idea how he trained, other than on a mountain
bike, and then wondered how well this translated
onto the road since he was obviously very good.
One thing I did see as we were getting suited up
to start our tour, was a lone bike trainer in the
corner of the patio area.
That
is a rather old Mongoose mountain bike sitting a
top of a rather old trainer. And this dude is
winning national championships while training on
it! Do I have room for complaints? I don't think
so. Let's appreciate what we
have!
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Blue Ridge Mountain
Training Camp, August 18-24
Join
us for a scenic triathlon training camp in the
beautiful Blue Ridge Mountains of Western North
Carolina! One Step Beyond campers will stay at the
Lake Logan Episcopal Center in Canton, NC. The
Episcopal Center is located on pristine Lake Logan
and offers 300 acres of privacy and mountain
solitude, with summer temperatures in the low
80s.
Cycling access to the Blue Ridge
Parkway is just a couple miles away, and the
surrounding state and national parks offer
extensive hiking/running trails.
Historic Asheville and Waynesville are both
just twenty minutes away. This
is going to be a great summer getaway for
outdoorsy types. Read
all the details here.
Six day Price: $900 for six
nights, meals and lodging included
Four day
Price: $600 for four nights, meals and lodging
included
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