TAC-OSB Masters
Swimming
Live in
the Triangle area and looking for a great U.S. Masters
swimming program?
We just added another morning
workout!
Practice
times are: Monday 545-7AM Monday
730-845PM Tuesday 730-845PM Wednesday
545-7AM Thursday 630-730AM Thursday
730-845PM Friday 6-7AM
Fees are $50 per month
or $6.25 per drop-in. We train at the Triangle
Aquatic Center in Cary, NC.
Read all
the details here!
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One Step
Beyond is a proud coaching sponsor of the 2009 North Carolina
Triathlon Series, a highly competitive series
throughout North Carolina.
Check out these
popular races if you're ever in area - stop by the OSB
table to say
hi!
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Prepared
Steps
We've
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.
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Powerstroke® Ezine
Looking for
weekly swim workouts, a database of technique videos,
and regular swim training tips?
Sign up
for our Powerstroke
Ezine
here!
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Dear
Marty,
Welcome to the Next Level
Newsletter, Volume VI, Issue III. There's
the sun!
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In Athlete News:
- Alysia Kern-Lovgren takes 2nd
at the Krispy Kreme Challenge
- Kerry Troester takes 2nd master
at the Coach Bubba 20k
- Dawn Petty runs her first 20k
at the Coach Bubba 20k!
- Coach Bri takes 2nd at the
Coach Bubba 4 miler
- Alysia Kern-Lovgren takes 3rd
at the Coach Bubba 4 miler
- Tracy Archer runs the
Gasparilla Marathon - her first!
- Sue Sotir PRs at the Fox 10
Miler
- Meredith Philipps takes 6th at
the Azalea Sprint Triathlon
- Jerry Cody takes 2nd AG at the
Azalea Sprint Triathlon
- Coach Marty takes 6th elite at
the Azalea Sprint Triathlon
- Coach Bri takes 3rd overall
female at the Azalea Sprint
Triathlon
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Powerstroke® Triathlon
Swim Clinics March 28 - Cary, NC June 13 -
Fort Myers, FL
Each
Powerstroke clinic includes:
- Three lectures on
swim/triathlon training
- An hour long
Powerstroke® swim
skills practice session
- An individual swim
analysis
- Lunch
- A DVD of each swimmer's
technique analysis
- A CD of all camp materials
presented
Read
what a couple of our previous athletes had to
say:
"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
M.
"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." -
Carolyn V.
The
clinic fee is $99 and is limited to twenty
athletes. Visit the
website for all the details and to sign up.
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Energy
drinks by Jennifer
Patzkowsky, MS,
RD/LDN
Need a boost? After a long day
at the office, mustering up the energy for a group
bike ride or long swim in the pool is challenging.
You might be tempted to grab an energy drink to
get through the workout. However, think before you
drink.
Energy drinks such as Rockstar,
Full Throttle and Cocaine promise increased
endurance and mental clarity but most of these
claims are just hype. Let's break down these
energy drinks to find out the contents.
Carbohydrates Even
though energy drinks contain sufficient
carbohydrates to provide energy, the concentration
is too high. Such high concentrations of
carbohydrate-look for glucose, sucrose,
maltodextrins, fructose, and/or galactose on the
label-will slow the rate at which fluid is
absorbed from the intestine into the blood.
Slower emptying means less effective hydration
during exercise, when steady replacement of sweat
losses is an important component to maintaining
performance. These high concentrations of
carbohydrate can cause gastrointestinal distress;
moreover, beverages with a high concentration of
fructose can also have a laxative effect.
Caffeine Caffeine
consumed before and during training does improve
all types of performance, however, keep in mind
how much caffeine you are consuming. An advised
dose is 2-3 mg per pound of body weight (4.5-6.5
mg/kg) in the hour before exercise. During
exercise 0.7 mg per pound of weight (1.5 g/kg) can
be consumed over at least a 60 to 120 minute
period. A caffeine intake of up to 300 to 400 mg
daily is considered safe for most adults.
Typically, energy drinks provide 80 milligrams of
caffeine per can, though this can vary greatly
among brands, ranging from 50 to 145 milligrams
per 8 ounce serving. In contrast, 8 ounces of
coffee may contain 100 milligrams and 8 ounces of
cola about 35 mg. Most people drink at least 3-4
times this amount so be sure to add up your total
intake.
While caffeine is a performance
enhancer, overconsumption can cause side effects
including rapid heart rate, jitteriness and
tremors, sleep disturbances, and gastrointestinal
upset. Caffeine sensitivity can vary from
individual to individual, so be aware of symptoms
that may occur from too much consumption as this a
relative amount.
Other
ingredients Most energy drinks also
contain at least one stimulant ingredient in
addition to caffeine, such as guarana, yerba mate,
and ginseng. Because of the wide variability in
the food sources of these products, it is
difficult to know the exact amount of stimulant
product that each product may provide. Some of the
herbal ingredients in these products could also
potentially interact with prescribed medications.
You also need to be sure that all the ingredients
are legal and safe and properly stated on the
label.
The
bottom line Instead of downing an energy
drink to gear up for a workout, take a look at
your nutrition and hydration status. Focus on your
daily food and water intake, including frequent
meals and snacks. Also, make sure you are getting
adequate rest!
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Run
workouts of the Month by
Marty Gaal, CSCS
At this point in the racing
season, many of you will be fast approaching your
first triathlon of the year. Those of you in
warmer climates may be coming off of a competitive
running season, while everyone in the cold north
is just getting outside after two months of snowy
weather.
Either way, here are some
key running workouts that you can consider adding
to your training schedule.
The tempo
run: 20 minute warm up, 20-30 minutes at a
moderate-hard pace (half-marathon to 10k effort),
5-10 minute easy cooldown.
The fartlek
(speedplay) run: 20 minute warm up, 8 x 2 minute
fast / 2 minute easy, 5-10 minute
cooldown.
The tempo interval run: 20 minute
warm up. 3 to 5 x 1 mile at 10-15k pace with 2
minute recovery jog. 5-10 minute
cooldown.
The long run: A steady aerobic
threshold run (not hard, not easy) lasting 1 to 2
hours depending on your ability. The key
here is to warm up and then increase the effort to
about 20 heart rate beats below your lactate
threshold heart rate.
The transition
run: 10-20 minutes off the bike, effort varying
from easy to race pace depending on the rest of
the week.
:)
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Triangle Open Water Mile
Swim Series
One Step Beyond
and FS
Series are pleased to bring three 1-mile
open water races to the Triangle area of North
Carolina!
April 18 - 5280 Swim at Beaverdam
Lake June 7 - Jordan Lake Open Water
Challenge August 30 - The Nuclear Swim at
Harris Lake
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.
Tell your
friends!
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Track Etiquette by Coach Bri
Gaal
With the triathlon season upon
us and daylight lasting into the evening, you may
find yourself on the track. Perhaps you will be
running with a group or maybe you are by yourself
and your coach has given you some evil workout ;)
Either way, here are a few tips for the
track!
Warmup, warmup warmup. If you
are warming up on the track, DO NOT run in the
first lane. This lane should be reserved for other
runners that are doing their workout. Move out a
few lanes and even better, run in the opposite
direction than you will when you're running your
workout.
Do a few drills and strides
prior to starting your first interval - we love
drills and strides! This will help get your
muscles firing and ready to turnover
faster.
Do not come to a complete stop
when you finish your interval. Run through the
line (just like in a race!) and continue to
walk/jog a bit before you turn around and head
back for your next interval.
If running with a group, DO NOT
sprint the last 50 yards and 'win' the interval.
Your group will run the same time and out-leaning
the person who did all the work is one of the
worst faux paus you can do on a
track.
If your group runs a similar
pace, switch it up a bit and let other people lead
the intervals. This will teach the leader how to
control the pace as well as make everyone else
feel more comfortable running in tight
quarters.
Don't forget to hydrate! It's
going to get hot out there very soon (at least we
hope!)
For most track workouts, you
will want your pace to be your goal 5k or 10K
pace. Running faster than this is not going to
help in the types of races you will be running. A
lot of people get on the track and want to relive
their younger days. You probably have different
goals and keeping this in mind is what's important
in determining your interval
pace.
Similarly, on your last
interval, don't blow it out and run a new PR. Hold
your same pace or just slightly faster. You will
not get any benefit from running your fastest 400
at the end, and it's a good way to injure
yourself.
Cooldown, cooldown, cooldown -
and stretch! Track workouts are great for
runners and triathletes - the track doesn't
lie! Mix it up a bit and get on the oval for
some hard work and
fun. | |
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