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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Powerstroke®: Speed
through force and form DVD on sale now!
We have made the Powerstroke DVD
available for pre-release sales at a significant
discount!
We expect the DVD to be
completed by mid to late July, 2009. You can visit
the website at www.powerstroke-dvd.com to reserve your
copy today.
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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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OSB Powerstroke
Ezine
Looking
for regular swim workouts and tips? Sign up for
the Powerstroke
Ezine, a weekly that includes tips on swim training,
gear, and workout ideas.
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| Dear
Marty,
Welcome to the Next Level
Newsletter - Volume VI, Issue VIII. The
sweltering August version.
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One Step Beyond Weekend
Training Camp
August 28-30, Raleigh Area,
NC
Looking
for a late season tune up with some fellow die
hards? Coaches Marty and Bri will lead the
group through some challenging training. Our
itinerary:
6AM-7AM - OSB Masters swim
practice at TAC
730AM - Breakfast (included)
9AM - 56 mile bike course
12pm - Optional
transition run
1230PM - lunch (included) and
lecture: Long distance racing strategy
5PM - 5
mile trail run in Umstead State Park
6PM -
Optional dinner with your coaches
Saturday,
August 29:
8AM - 12 or 6 mile hilly run
courses
10AM - 1.5 hour easy spin
1230PM -
Lunch (included)
3PM - Optional pool
swim
4PM - Lecture: Long distance
nutrition
5PM - Optional dinner with your
coaches
Sunday,
August 30
8AM -
The One mile Nuclear Swim at Harris Lake
(included)
9AM - 3-4 mile easy run
930-11AM
- Awards
12PM - Lunch (included)
1ish - Camp
ends
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Powerstroke Triathlon Swim
Clinic
August 15 - Cary,
NC
Is
swimming the weak link in your triathlon
racing? Join us for a well regarded half-day
swim training clinic.
Powerstroke® is Coach Marty's
method for teaching effective competitive
swimming.
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
The fee is $99 and includes a swim cap,
lunch, and a DVD of your swim mailed to you post
clinic.
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
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One Step Beyond
Open
Water Swim Clinic
September 20 - Wrightsville
Beach, NC
Open Water Swim
Clinic
On Sunday, September 20, we will
host an open water swim training clinic at the
Wrightsville Beach Pier on Wrightsville Beach,
NC. This clinic will run from 8AM to 11AM
and the cost is $50.
Our
itinerary:
815-830 - Meet and greet
830-900 - Open Water starts, turns,
finishes
900-930 - Open Water sighting,
drafting, and dealing with crowds or
anxiety
930-1015 - Swimming - under
supervision
1015-1100 - Lectures: Open Water
racing and training for triathlon
1100 - Clinic
ends
All the details
can be found
here. |
Triangle Open Water Mile
Swim Series
August 30 - The
Nuclear Swim
Congratulations and
thanks to the over 100 athletes that joined us for
the first annual Jordan Lake Open Water Challenge,
the second swim in the Triangle Open Water Mile
Series, on June 7, 2009! The
winners:
Male: Patrick Woodruff -
20:59
Female: Kim Rice - 23:32
Our next
event - The
Nuclear Swim, will be held on August 30 at
Harris Lake County Park.
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! |
Training Tip of the Month
-
Planning a
Season
by Marty Gaal,
CSCS
Around this time of year, you are
targeting a final race or two, and then looking
forward to next season, wondering which ones you
should target, what you want to accomplish, and
how high you want to fly. It's never a bad
time to take a few minutes to script out a
seasonal plan. Here's how you do
it:
Step 1) Clearly define your
goal.
Pick your key race(s). This is
paramount if you are a competitive athlete.
A generalized goal like "I want to lose
ten pounds and improve my run times," is a healthy
athletic goal if you are active but not
competitive.
Step 2) Develop an
overview of how to get there.
Coaches call
this the annual training plan. It is a
framework of weeks and months (cycles) that target
specific adaptive responses from the body.
You can call this your monthly goal
chart. Each month or every few weeks you
should have some sort of marker that shows your
improvement (weight loss, dropped 10 seconds in a
mile, etcetera).
Step 3) Develop specific
milestones.
Examples: 5k in XX:XX time at
the end of February. 10k in XX:XX time at
the end of March.
Step 4) Develop
backup milestones.
If you are knocked off
track by time constraints, illness, or other
personal issues, have some realistic back up
milestones you can target that will help keep you
motivated and on track.
Step 5) Develop
your general weekly training plan.
It is
best to figure out a weekly regimen you can stick
to over time rather than shuffle things around
every week. We are all creatures of routine
and habit.
Step 6) Develop your specific
weekly training plans for each cycle.
It's
best to do this as you approach each month, based
upon what you were able to achieve in the months
prior and what you hope to accomplish in the
coming month or training cycle.
Step 7) Do
it.
Nothing happens without you taking
action. All the steps prior to this are
talk. Talk is cheap. Back it up with
action.
Marty Gaal is a NSCA certified strength and
conditioning specialist (CSCS) and USA Triathlon
coach.
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One Step Beyond
Running
Coached
Workouts
Coaches Bri and Marty are bringing coached
RUNNING workouts to the neighborhood
(Raleigh-Cary). You can now SWIM and RUN
with your coaches.
Is it
difficult for you to find a regular group to run
with? Have trouble staying motivated on your
own? Our new coach-led run workouts are for
YOU.
Either Marty or Bri will be on hand to
help you stay motivated, count laps, give
intervals, shout, cheer, and in general be your
on-site coach. They also will instruct you
on proper form and post-session stretching.
If you are training for a specific race or
distance, they will tailor the day's workout to
your goal.
Practice
times are:Monday 545-7AM Swim at
TACMonday
6PM-645PM NEW
Tempo run at Bond Park
(Cary)Monday 730-845PM Swim at
TACTuesday 615-645AM Run, drills &
plyometrics at Bond
ParkTuesday 730-845PM Swim at
TACWednesday 545-7AM Swim at
TACThursday 6-7AM Interval/tempo Run
at various trails
Friday 6-7AM Swim at
TAC
The fee
structure:
$75 per month for ALL coached
workouts
$30 per month for running only
workouts
$50 per month for swimming only
workouts
Click
here to sign up and for all details - and for
the upcoming week's
locations.
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