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
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! |
Trysports Triangle
Open Water Mile Series
The next swim is coming soon -
Jordan Lake Open Water Challenge on June 13! Sign
up by June 2nd to avoid late fees.
The 2010 race dates
are:
April 10 - 5280 Swim at Falls
Lake
June 13 - Jordan Lake Open Water Challenge
July 24 - Little Uno and the Big Deuce
August 29
- Nuclear Swim presented by The
Cabinet Connection of NC
Visit www.triangleopenwater.com to sign up
today. |
Our sponsored events and
teams
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| Dear Marty,
Welcome to
the Next Level Newsletter - Volume VII, Issue
V. The longest running triathlon newsletter
in my
household.
|
In OSB Athlete
News!
- Jon Anderson
wins overall at the Roanoke Rapids
Triathlon
- Steffen
Schairer PRs at the White Lake Half I
- Kerry Troester
takes 3rd master at White Lake Half
II
- Coach Bri Gaal
finishes the Hurricane Man 2.4 mile open water
swim under 1 hour
- Coach Marty
takes 2nd overall at the Triangle Orthopedic
Sprint Triathlon
- Coach Bri
takes 10th amateur female at St Anthonys
Triathlon
- Kristel Maes
takes 3rd AG at Gulf Coast Triathlon
- Jason Harris
finishes his first half-IM at White Lake
II
- Mindi McLendon
finishes her first half-IM at White Lake
I
- Joanne
Piscitelli finishes her first half-IM at White
Lake I
OSB Coaches are
available for 2010 coaching packages.
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One Step Beyond
Open Water Swim Clinics
We are hosting several open water clinics
this season:
May 23 - Inside Out-Delta
Triathlon Team clinic at the Burgess Family Lake
12-2PM ($50 click here)
June 12 - 8-11AM at Jordan Lake, outside Apex
NC
June 26 - 8-11AM at Kure Beach, NC
July 31 - 8-11AM at Wrightsville Beach,
NC
August 14 - 8-11AM at Jordan Lake, outside
Apex NC
Each clinic include discussion and practice
of:
- Site specific challenges and hazards
- Starts and turns
- Sighting
- Drafting
- Dealing with crowds
- Lectures on swim training for triathlon
& open water
Each clinic is $80 with
a copy of the Powerstroke: Speed
through force and form DVD, or $60
without.
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Moving from the pool to
open water
Open water swimming and
racing can be an intimidating concept. Not
everyone was fortunate enough to grow up playing
on the beach or at the local lake. And
swimming is already a challenging sport for adults
who did not learn to swim as a child, being the
most technical of the three involved with
triathlon. And now you want to throw
in things like rip currents, waves, sand bars, and
aquatic life?
If you have not
started swimming yet, then your first step is
going to your local pool on a regular basis and
swimming two or three times a week. Private
swim lessons with a good coach will help you to
learn the correct technique, and avoid a lot of
common errors. As you start, you do not need
to cover huge distances - a few laps (200 to 400
yards per workout) for non-swimmers is a good
starting point.
Once you are
comfortable swimming in the 1,000 yards and -over
range in a workout, it is time to consider open
water swimming - especially if you have any
triathlon goals involving an open water swim!
I personally like my athletes to be
capable of swimming at least a quarter mile
non-stop in the pool with no distress (400 meters
or 450 yards) before trying out open water.
An example workout for a swimmer at
this level would be:
3 x 100 easy warm up on 30 seconds rest
100 easy kick with kickboard
4 x 50 drills on 20 seconds rest
Rest 1 or 2 minutes
400 to 500 meters straight, no pausing at
walls
Rest 1 minute
2 x 50 easy cool down on 20 seconds
rest
Click here to read the entire
article.
Marty Gaal,
CSCS, is a USA Triathlon coach and has been
competing in open water races since
1986.
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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
TAC
Monday 730-845PM Swim at
TAC
Wednesday 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.
|
Biomechanics and growing
older
- Coach Bri
Gaal
Since turning 30, I've noticed a difference
in my body's ability to handle some poor
biomechanics. Specifically - things hurt! In my
20's, something might hurt, but it would be gone
the next day and quickly forgotten.
I've
realized that I can no longer ignore little pains
and I need to take a more serious approach towards
prevention. Here are some ways I'll be doing this
- and you might benefit from them, also.
- Stretch. Stretch. Stretch. No more excuses.
Stretch.
- Foam roll - particularly the IT band and
glutes
- Strengthen the gluteus medius - this is a
common weak muscle in runners and triathletes
that can lead to all sorts of problems. A quick
internet search of 'gluteus medius exercises'
will explain the best ways to strengthen the
muscle (think old jazzercise moves)
- More core (work)
- Ice at the first sign of discomfort
- STRETCH!
Brianne
Gaal is a USA Triathlon coach and has been
competing in running and triathlon races since
1988.
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