|Triangle Open Water
We had a great 2010 season,
with over 600 competitors and many new open water
swimmers. 2011 Race schedule will be finalized
soon. Keep an eye on the
Powerstroke®: Speed through
force and form DVD
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.
Visit the websiteto read all about the
DVD and purchase your copy
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
Cost is $5 per month, or $25 for a
6-month subscription. That's less than 50 cents
|Our sponsored events and
the Next Level Newsletter - Volume VII, Issue
IX. Fall running season is
October 23, 2010 - Cary,
for a six hour comprehensive swimming technique
clinic at the Triangle Aquatic Center in Cary,
and greet, Lecture: What is
12-130: Powerstroke® Swim
Practice, drills, and demonstrations
Individual swimmer filming
film review and lectures: Swim Training for
Triathlon and Triathlon Training Strategies and
515: Clinic ends
- The Powerstroke: Speed
through force and form DVD
- a print handout of
- an individual swim analysis
- a DVD of all attendees' swim
- a Powerstroke® swim cap
$119.99 with the Powerstroke
$99.99 without the Powerstroke
$89.99 for current OSB athletes or repeat
clinic attendees (email Marty)
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..."
"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." -
Visit the One Step Beyond website to sign up
|One Step Beyond
2011 Group Triathlon
Next year, One Step Beyond will include
regularly weekly group training workouts as part
of all our coaching packages. You can also
join us for just the group coaching, starting
Monday, January 31, 2011.
The standalone program will cost $75 per
month, and include a team racing jersey, coach-led
workouts, and group email support.
Current One Step Beyond coached athletes
are encouraged to join in at no additional
Monday 5pm: 2.5 mile
easy run at Bond Park in Cary with strength
stations and form drills
40-50 minute bike ride - 15 minute transition run
at various locations around
Wednesday 7AM: 1 hour swim at
Triangle Aquatic Center in Cary including
Thursday 630am: 45
minute run with intervals at various locations
Saturday 9am: 60-90
minute ride - 20 minute T-run at various locations
Times will be subject
to change as the season progresses.
Additional group workouts may be added at various
Whether you are new to
triathlons or just need an extra kick in the pants
to get your season going, we will have something
Coach Marty Gaal, CSCS, will lead
most training sessions and will be joined by Coach
Bri and other local USAT certified
|In OSB Athlete
takes 1st OA at the Patriot Sprint
PRs at White Lake International
O'Connor takes 2nd AG at the White Lake
takes 2nd OA at the Patriot Half and 2nd OA at
the Nuclear Swim at Harris Lake
finishes his first Half-Iron at the Patriot
Harwood conquers her first Ironman at Ironman
Webster hangs tough on a hot day at Ironman
- Rob Crews
tackles the Nuclear Swim
- Tom Crichton
takes 3rd OA at the Tri the Quay
|One Step Beyond
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
This is a year-round program open
to all 18+ athletes.
Monday 545-7AM Swim at
Monday 730-845PM Swim at
Wednesday 545-7AM Swim at
730-845PM Swim at TAC
Swim at TAC
We also have an occasional
weekend swim workout - we send this info to
current team members.
$50 per month for all swim
workout times, or $6.25 per session.
Click here to sign up and for all
Many of us are
nearing the end of our season and with that comes
'A' races and the taper. Tapering can be a funny
thing - sometimes you feel great when tapering and
sometimes you feel horrible. Neither of these
scenarios predict the outcome of your race -
it's important to let the taper do what the taper
wants and not become all mental during the time.
Here are a couple of different ways the taper may
extremely tired and sluggish. You require more
sleep and can't believe you did the training you
were able to do because doing a 30 minute run
right now causes you to take a nap. You might not
be able to get your heartrate very high, or
conversely, you may not be able to keep your
heartrate down. This phenomenon is due
primarily to your body's inherent drive to repair
& rebuild itself (on the cellular level) from
the extended training period.
This period can
last 5 days to 2 weeks. Some people do not really
notice any major differences, while others may
find themselves in a 'fog' for a few days. If you
experience this recovery fog, take
- Don't go
harder or longer to 'push through' it. Your body
is getting you ready for the one day you really
care about. Keep your effort levels appropriate.
- Sleep. Sleep.
- Eat well, but
don't use this period as an excuse to over-eat.
This is only a
temporary period, and you will feel great after
being rebuilt stronger...faster...and ready to go
on race day.
underlying genetic factors related to your
lifestyle, recovery habits or years of prior
experience, you may feel absolutely wonderful on
the taper. Don't be fooled into doing
harder/longer efforts than your coach has
scheduled for you. Save it for race day! It is
still important to sleep and eat well, and most
importantly, tighten the reigns and hold yourself
fall somewhere in between the above two scenarios.
Don't be surprised if you have some emotional
swings during the taper (or should I say, tell
your significant other not to be surprised if you
have some emotional swings!)
occurrence is catching a cold or mild sickness.
Sometimes during these rest periods your immune
system goes into rest mode, too.
Sleep and eat
Do you see a
common thread here throughout the taper? Sleep
well. Eat well. Don't freak out. Get to that start
line and GO.
Bri Gaal is a multiple USAT All-American and
USA Triathlon coach.
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