Powerstroke®: Speed through
force and form DVD on sale
now!
The Powerstroke DVD is available
now!
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.
You can visit the website at www.powerstroke-dvd.com to read all about
the DVD and purchase your copy
today.
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OSB Powerstroke
Ezine
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
ideas.
Cost is $5 per month, or $25 for a
6-month subscription. That's less than 50 cents
per
workout! |
Our sponsored events and
teams
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Triangle Open Water Mile
Swim Series
2010 Race
Dates
April 10 - 5280
Swim at Falls Lake
June 13 - Jordan Lake Open Water
Challenge
July 24 - Little Uno and the Big Deuce (1
and 2 miles)
August 29 - Nuclear Swim at Harris
Lake
Bookmark: www.triangleopenwater.com for new
announcements.
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| Dear Marty,
Welcome to the Next Level
Newsletter - Volume VII, Issue II. It's
still
snowing!
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Training Tip of the
Month -
New swimming article /
Nutrition
tips for endurance
athletes
I
recently wrote a new article with a few underwater
pictures regarding high elbow catch / early
vertical forearm swim technique and how it relates
to Powerstroke.
You can read the entire article online here.
---
A few
nutrition tips as we move into the early training
season:
You should always have a snack or
energy replacement drink after any workout lasting
more than one hour or any hard / taxing
workout. This will help replace lost muscle
glycogen (stored carbohydrate). If you do
not replace your energy, then the quality of your
future workouts will suffer.
For those of
you who are busy and on the go, keeping a few
oatmeal bars, protein bars, trail mix, or other
favorite snacks in your car will be good for both
pre- and post- workout meals.
Well balanced
replacement meals for most endurance athletes
should contain something like 50-60% carbs, 20%
protein, and 20-30% fat.
A generally
well balanced meal will be closer to 40% carbs,
30% protein, 30% fat.
If you are
participating in high impact or heavy resistance
exercises, you will want to eat a bit more protein
and less fat.
As an endurance
athlete, carbohydrates are your friend. They
provide quick energy and are the fundamental
energy source. A few good sources of
carbohydrates are fruits and vegetables, whole
wheat breads and pasta, and low fat
yogurt.
Marty Gaal is a NSCA certified
strength and conditioning specialist (CSCS), USA
Triathlon coach, and producer of the Powerstroke: Speed
through force and form freestyle swimming
instruction
DVD.
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Powerstroke® Freestyle Swimming
Technique Clinics
Upcoming
dates
February 13 - Fort Myers, FL
February 20 - Cary,
NC
(rescheduled from Jan
30)
Future dates
April 3, May 22, July
31, October 22 - Cary, NC
Is
swimming the weak link in your triathlon
racing? Join us for a Powerstroke freestyle
technique swim training clinic.
Powerstroke® is
our method for teaching effective competitive
freestyle technique to adult triathletes and open
water swimmers.
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
$99 for the 1-day
clinics
$89 for repeat attendees
$119 for
clinic + Powerstroke DVD
Fee includes a
swim cap, a DVD of all in-clinic swimmer sessions,
CD of all presentations, and lunch.
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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2010 Winter
Triathlon
Training Camp
Treasure Island,
Florida
Feb 22-March 1, 2010
Join us for the sixth annual winter
triathlon training camp on the west coast of
Florida. We'll be based out of a beach house
on Treasure Island, Florida, just slightly north
of St Pete Beach.
We will ride, run, and
swim a lot, then hang out and have some fun while
listening to the sound of the surf as we watch the
sunsets.
Sign up fee options include shared
housing and most meals.
Read all about it
here!
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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
Masters swim team at the Triangle Aquatic Center
in Cary, North
Carolina.
Practice
times are:Monday 545-7AM Swim at
TACMonday
730-845PM Swim at
TACWednesday 545-7AM Swim at
TAC
Wednesday 730-845PM Swim at
TAC Friday
6-7AM Swim at TAC
We also have an occasional weekend swim
workout - we send this info to current team
members.
The fee
structure:
$50 per month for all swim
workout times, or $6.50 per session.
Click here to sign up and for all
details.
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