Triangle
Open Water Mile Swim Series
2012 Race
schedule:
May 20 - 5280 Swim
June 17
- Jordan Lake
July 21 - Big Deuce / Little
Uno
August 18 -
Nuclear Swim
September 29 - Open Water
Fall Finale
www.triangleopenwater.com
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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 website to read all about the
DVD and purchase your copy
today.
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Our
sponsored events and teams
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| Dear
Marty,
Welcome to
the Next Level Newsletter - our ninth year of
newslettering verbal performance awesomeness to
you!
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In
OSB Athlete News
- Laurie O'Connor takes 2nd AG at the Umstead
Trail 8 Miler
- Tom Crichton takes 2nd AG, 7th OA at the
Naples HITS triathlon
- Frank Rexford PRs at the Little River 10
mile trail run
- Everyone is training hard for the 2012
season!
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Upcoming
OSB Swim Clinics
We offer three different types of swim
clinics throughout the year: Beginner
Swim Clinics focus on breathing patterns,
comfort, and the key freestyle techniques for swim
training & improvement. 3 hours long. Beginner
to Early Intermediate level. February 18May 19 December
2 Powerstroke Freestyle Technique
clinics are 6 hour in-depth classes on swim
mechanics and methods for speed and power
improvement. Includes videotaping and
feedback. Early Intermediate to Advanced
level. March 17July TBD October
27 Open Water Training clinics are
conducted at lakes, oceans, and bays and cover all
the tools, tips, and tricks you need to improve
your ability and confidence in open water. 3
hours long. All levels. April 21June 2 July
8 August 11 September
16 Please visit our camp/clinic page to sign
up! |
Key
Workouts
Coach Marty
Gaal
A key workout,
sometimes called a breakthrough workout, is a
training session in which you are pushing the
boundaries of your current ability (raw speed,
endurance, lactate threshold (LT), functional
threshold power (FTP), race specific
pacing). Pushing and testing your limits is
a critically important component of improving your
total athletic ability. Other components
include but are not limited to: Overall endurance
and durability, skills development, mental
toughness, core/specific strength, body
composition, and 'discomfort' tolerance, some of
which may be taken on in a key workout
session.
A key workout does not have to be
a super-hard interval session designed to boost
your current lactate threshold, however. For
a long distance triathlete, a key workout could be
an over-distance ride in the buildup to a long
distance triathlon. If an athlete has never
ridden over 90 miles, riding 120 miles is pushing
past that current distance threshold.
Once you are out of the early
developmental or base building phase of training -
the phase where you are just putting some time in
to get your body prepared for more specific
training - each week of training should include at
least one key workout. Younger athletes can
generally handle a higher total workload per week,
meaning younger athletes can handle more key
workouts. Each athlete is different, so plan
accordingly.
To repeat, the purpose of a
key workout is to challenge some current limit on
your ability.
Some
examples:
If you have never run a 5k at
6:00 pace (18:38), a key workout could be 3 x 1
miles at 5:55-6:00 pace with 1 minute or less rest
between. This trains your body to hold the
goal pace with minimal rest between
intervals. You may see this penned as a race
specific preparation session.
In the
swimming world we call this a 'broken' swim.
An example would be doing 4 x 50 at your goal 200
pace with just 5-10 seconds rest. So if you
wanted to swim a 2:20 200, you would hold :35 or
faster per 50 with just a few seconds rest.
If your current cycling lactate threshold
heart rate is 160 or FTP 250, you could do 15-25
minutes total of intervals at an effort level
higher than this. (Less experienced athletes
should do less total interval times when starting
out.) An example is 6 x 3 minutes at
over-threshold with 2-3 minute easy spinning
between. While one session is not going to
boost the number immediately, consistent and
persistent returns to that level will. Once
you have nearly maximized this level then you are
working on maintaining it, which is just as
important from a performance standpoint.
A
long distance athlete will need to consistently
attack their endurance ability limiters. We
all deal with bio-mechanical fatigue at some point
(where your body just no longer responds as
well). If you grow tired after 2 hours
riding at a steady aerobic pace, and your race
includes 5-6 hours of riding, you need to improve
that ability. So your key sessions are going
to include a lot of long rides - 2.5 hours, then 3
hours, and so on.
Typically, you
will want an easy or an off day after a key
workout. This depends on your total training
volume, your ability to recover, and other
factors, but if in doubt, take it easy. Your
body needs to rebuild and refuel in a deeper
fashion after key training sessions like we're
discussing.
You
can read more in-depth thoughts on training
processes on the article page of our
website.
Marty Gaal, CSCS, has been coaching
endurance athletes for eleven seasons. He is
a USA Triathlon and USA Track and Field coach, and
the co-founder of One Step Beyond.
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2012
dates:
May 2 (evening race) - 1/2
mile swim - 2.5 mile run
June 13 (evening race)
- 3 x 1/4 mile swim - 1 mile run
July 4
(morning race) - 1/4m swim - 2.5m run -1/4m
swim
One Step Beyond and FS Series present
a mid-week summer swim-run series to the Triangle
area.
Each Aquathon will take place
on the first Wednesday of each month in May, June,
and July. May and June race start time is
630PM, July happens to be July 4 and will start in
the morning (exact time
TBD)!
These events are
low-key and a great way to check your fitness
against your local training partners. Bring
some grub and hang out after.
Entry into all 3 races is
$60, or $25 per event.
2-person relays are
welcome for $75 for the series or $30 per
event.
Read all the details at www.oldschoolaquathon.com.
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One
Step Beyond
Masters
Swimming
Looking for a solid season
of swim training in the Triangle area? Join
the TAC-OSB Cary Masters swim team at the Triangle
Aquatic Center (TAC) in Cary, North
Carolina. All workouts take place at
TAC.
This is a year-round program open to
all 18+ athletes.
Practice times
are:
Monday 545-715AM distance
& aerobic endurance
Monday
800-900PM distance & aerobic
endurance
Tuesday 545-700AM core
strength and swim technique
Wednesday 545-700AM mixed stroke
Wednesday
800-900PM mixed stroke
Thursday 600-700AM
distance and
mid-distance
Friday 545-7AM core
strength, swim speedwork
Some Saturdays
700-830AM coaches choice
View the
upcoming schedule on mytrainlocal.com!
The
fees:
$52.50 per month for all swim
workout times, or $6.50 per session.
Click here for all the
details.
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