Greetings
and welcome once again to The Next Level Newsletter, Volume II Issue III,
brought to you in 3-D and surround sound.
Yeah.
It’s
been a busy few weeks here at One Step Beyond World Headquarters, also sometimes
called our living room. OSB’s first
annual Winter Break Training Camp, held over the weekend of February 25 to
27th and co-hosted with BodyZen
Multi Sport Coaching, was a great success.
Eighteen athletes from around the country came together at the National
Training Center in Clermont to train, learn, share knowledge, and just have a
good time in general. Several
campers finished off the weekend with Florida’s Great Escape Triathlon after a
tough weekend of training. We will
be co-hosting another camp with BodyZen over the summer, so stay tuned to our
website for details.
In
athlete news:
Everyone’s
training. The racing season is here
for some of us and just around the corner for others. Some highlights:
Robert
Alfert drops the roadies and takes fourth place in a bike criterium. What’s the world coming to? Next thing you know I’ll be writing
articles about accelerating out of the corner, breakaways, counter-attacks,
flying elbows, and adrenaline-pumping sprint finishes. Yeesh. J
Brianne
Gaal takes fifth overall female at the Run around the Pines
5k!
Amy
Bonnet-Eymard runs a PR at the Outback 12k, while Paul Duckett takes
2nd AG!
Ken
Mantei, Doug Campbell, Todd Meredith, and Coach Marty show their early season
form at Florida’s Great Escape Triathlon!
Paul
Menegazzi dials in his paces in preparation for St. Anthony’s with back to back
weekend racing at the Suncoast 10k and Bay to Bay 12k!
OSB
Athlete Profiles:
For
all you current OSB athletes: I’ve had a couple good suggestions that I haven’t
been able to get to until now. One
of them is to add athlete profiles to the OSB website. This will accomplish a couple things –
you get to have your name up in lights and I get proof that OSB athletes aren’t
figments of my imagination. J
If you
would like your profile to be added, please send me the
following:
A
small picture – athletic or otherwise (jpeg or gif)
Brief
biography, where you’re from
Goals
– short term and long term
A
favorite quote, favorite song, favorite event, or favorite alcoholic beverage,
or all three
A PR
or two – any event
Training
Talk – The Importance of Rest
Here’s
a short article I wrote for a local running website. The audience is beginner
runners but y’all might need a reminder as well!
In
hand with all the miles we’ve been logging on the roads in preparation for our
races, we also need to get our rest.
The training process may involve long runs, intervals, and
cross-training. But it also needs
to include proper rest for the training to work most effectively.
Rest
includes time-off from training as well as sleep. It’s a good idea to take one day per
week entirely off from exercise. We
call this a recovery day.
Consistent training leads to muscle breakdown and without time off the
muscles simply cannot heal.
It’s
also a good idea to take it easy after a hard track workout or long run. By that I mean don’t stand on your feet
all day (if you can help it) or go dancing all night. After particularly tough training
sessions you should stretch, eat within two hours of finishing, and elevate/ice
your legs.
It’s
also very important to get a good night’s sleep – every night if possible. Ever hear of HGH? Human growth hormone is released
naturally when we sleep and is critically important to the repair of our
broken-down muscles. If we don’t
get enough sleep, our bodies will not repair as well as they should. A lack of sleep also makes it more
difficult to focus our concentration and negatively impacts our neuromuscular
coordination. That, of course, can
lead to injury.
In
summary:
-
Take one day off (or very easy) per week
-
Relax and recover after tough training sessions
-
Adopt proper sleeping habits
-
Remember, more is not always better!
Triathlon
on TV:
You
can still catch Coach Marty waving at the camera during the Great Escape
Triathlon on Sun Sports TV – March 14 at 11pm and March 18 at 1:30pm. Commentators are Dave Ragsdale, editor
of Florida Sports Magazine, and Sheila Taormina, 3
time Olympian and 2004 ITU World Champion.
Upcoming:
I’ll
be racing at Ironman Arizona on April 9 along with 2,000 other intrepid
souls. You’ll be able to follow splits and what
not over at www.ironmanlive.com.
YMCA
Swimming:
Is
still going strong. Come join us at
the Downtown YMCA on Tuesdays and Fridays from 6-7AM for about 2,000 yards of
stroke drills and grueling freestyle sets designed to help you get out of the
water one step ahead of your
buddies!
That’s
all for this time!
Enjoy your sport,
Marty Gaal
One Step Beyond Multisport
Coaching
www.osbmultisport.com
newsletter archive: www.osbmultisport.com/newsletter
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