Archive for the ‘Multisport Categories’ Category

Related Regulations:

  • Bicyclists are drivers of vehicles – with roadway rights and duties (§ 20-4.01(49)).
  • Bicyclists cannot be cited for impeding traffic –non-motorized vehicles and inherently slow vehicle types are exempt from the impeding traffic law § 20-141
  • Riding side-by-side – NC state law provides no specific restrictions, but some city ordinances prohibit bicycling more than two abreast. Riding abreast means matching speed. Cyclists may pass each other when riding two abreast, as in a double pace line.
  • Bicyclists may use a full lane – NC Driver’s Handbook, p.77:

Cyclists obeying the same traffic laws as vehicles, have one-fifth the accident rate.
John Forester, “Effective Cycling”


Lane Control = Defensive Cycling

  • Assert control of the entire lane when it’s unsafe to pass within your lane.
  • If the lane is wide enough and staying to the right will help drivers pass safely, move to the right as a courtesy.
  • When stopping at intersections, always take control of the entire lane and do not pass stopped cars
  • Approach left turns from near the center of the road, approach right turns from near the right side, approach through movements from between these extremes. Use the correct lane if marked.

Group Composition

  • Limiting group size to 18-20 cyclists can be safer and reduce stress with drivers
  • Keep the group tight and compact in order to make it safer for cars to pass
  • Riding closely and two abreast improves inter-group communication
  • Riding two abreast is generally safer:
    • On narrower roads where it is unsafe for a car to pass in your lane
    • When there are two lanes in the same direction
    • When the group contains four or more cyclists
  • Riding single file is a helpful courtesy on busy two-lane roads with usable pavement that is wide enough to accommodate safe passing without changing lanes
    • Don’t string out and force cars to “hop” past individual cyclists

Be Predictable

  • Follow the rules as if you were driving a car
  • Always look behind you and signal intentions before moving left
  • Hold your line – don’t make sudden moves left and right
  • Use hand and vocal signals to show intent and call out hazards
  • Anticipate problems by looking up the road and listening behind you

Be Efficient – Your actions impact everyone behind you

  • Limit gaps in front of you
  • Each gap becomes magnified toward the rear
  • Repeatedly closing down these gaps burns unnecessary energy
  • Pedal smoothly and use gearing to maintain a continuous effort
  • Coast only on steep downhills or to stay behind the rider in front of you
  • Limit braking by:
    • Predicting speed decreases
    • Briefly sitting tall and wide to catch more wind
    • Soft pedaling on slower sections
  • The rider(s) in the front need to maintain a constant effort – the speed will vary
    • Limit coasting as it can bunch the riders behind you
    • Be aware of the capabilities of the weakest riders – especially uphill
    • When rotating to the front, pull through without picking up the pace
  • Drafting is the great equalizer
    • It makes it much easier to ride faster and/or for longer distances
    • Varying time at the front allows different caliber riders to stay together

Be Aware – Group norms are sometimes unique

  • The more established group rides tend to have a leader(s) who communicate the norms, set the pace and over time develop the group “story”
    • For example: “the ride may start slowly, attack the hill and regroup at a faster pace”
  • Strong leadership helps keep groups safe and the rides consistent and fun
    • Don’t be surprised by a friendly admonishment if you make a mistake
  • Group communication practices vary
  • Hand signals for turning and stopping vary from group to group
  • More experienced riders tend to use less vocal and more minimal hand signals
  • More Experienced Cyclists Have An Obligation To Teach and Lead

Be a good example – cyclists learn from tribal knowledge

  • Stronger does not necessarily equal a better cyclist
  • It takes about 50,000 miles to qualify as experienced
Learn to enjoy group riding, while raising funds for LLS!

Questions: Are you new to group riding?  Are you afraid to ride closely to other riders?  Do you find pack etiquette mystifying? Are you planning to ride your first large century ride this year?

Answers: Join us for a group cycling skills clinic and learn how enjoy the true pleasure of riding in a group with other cyclists.

When: March 4, 2012  (March 11th weather date)

Time: Noon to 3PM

Location: Thomas E. Brooks Park, 9008 Green Level Church Road, Cary, NC (near USA Baseball Complex)

Cost: $25 per person (The best part is that this is a fundraiser for LLS and your entry will be tax deductible.  Make checks payable to LLS.  Extra donatations are absolutely appreciated)

Registration: Please email to register.

Coach: Todd Spain is a 33 year cycling veteran, has organized and led hundreds of group rides, taught dozens of group cycling clinics, co-founded The Peloton Project to promote cycling safety and is the founder of the IOSDT triathlon team.

What Is Included:

  • Bike Equipment Evaluation
  • Bike Fit Assessment
  • Rules Of The Road
  • Hand and vocal signals
  • Cycling efficiently
  • Riding a straight line
  • Riding in close proximity to other riders
  • Braking, acceleration and cornering
  • Drafting
  • Paceline riding
  • Special group circumstances
  • Spatial awareness
  • Nuances of the pack

This three hour class will include about one hour of group discussion, one hour of skills practice and one hour of practicing together on the open road.

If you can’t make it, please consider a donation to LLS at Todd’s fundraising page.

There are plenty of choices you can make every day of the year that will help you be a better athlete. None of us are perfect and some days will be better than others. However, if you consistently make more good choices than poor choices, you will consistently perform better than worse. This advice holds true no matter what walk of life we’re talking about. From an endurance athlete standpoint, here are ten points (no particular order) to consider as you start the new year. May it be your best yet!

  1. Go to sleep early and sleep eight hours or close to it each night. Turn off the TV, the random internet surfing, the mindless dithering – just pack it in and hit the sack. You need sleep to perform well, stay sharp, and feel good.
  2. Train with partners and friends. Nothing motivates us like avoiding the disapproving phone call we might receive after missing a session with a buddy. Friends are also more fun to talk to than the voices in your head.
  3. Choose better meals. Some of you have a great breadth of knowledge when it comes to nutrition; others don’t have a clue about micronutrients and good vs bad fats. A little education goes a long way here, but in general if you are eating out, choose lean meat (chicken, fish) over fatty meats (burgers), healthier sides (steamed veggies or sweet potato fries) over less healthy sides (french fries, buttery mashed potatoes).
  4. Train on a set schedule. A ten day periodized plan is fine for a professional athlete, but most of us need to adhere to a realistic seven day program. The easiest way to stay on track is to create a mostly set plan that repeats each week (the intensity and duration can change). Re: Monday swim, Tuesday run, Wednesday ride, and so on.
  5. Choose your races to suit your strengths. If you hate hills, don’t make a hilly race your big event for the season. That is setting yourself up for failure.
  6. Pick at least one key workout each week where you will really put some hard work in. For you younger than ~35 YO pick two or three. (If you are starting from zero, do at least a month or two of easy-moderate training before starting higher intensity.)
  7. Keep up with your strength training and core conditioning. This will help you avoid injury, and in your later years will help maintain power (pedal stroke, swim pull, and run pushoff).
  8. Keep up with your physical therapy exercises and stretching in general. If you have been diagnosed by a PT or Ortho-doc with some imbalances or other localized weakness, it means you need to do these exercises forever to eliminate the weakness.
  9. Hire a good coach for a consult or ongoing coaching. A good coach is both a taskmaster and an educator.
  10. Prioritize your races within your life. If racing is just a way for you to stay fit and have fun, don’t spend too much time worrying about race results. If you want to be competitive, you need to move the training and racing up a notch in your order of importance.

You can read more in-depth thoughts on most of these topics on the article page at

Marty Gaal, CSCS, has been coaching endurance athletes for eleven seasons. He is the co-founder of One Step Beyond.

End Of Season Tips by Bri Gaal

Posted: October 7, 2011 in Information

As we near the end of the season, and many of you are zeroed in on your ‘A’ race, keep these important tips in mind:

Get your rest! Rest and recovery are as important as the hard workout you just did. Do not neglect this – plan for it just as you plan for many other aspects of your training.

Eat smart.  You know the difference between bad eating and good eating. Make healthy choices which will allow you to refuel and recover so you can perform at your best.

Listen to your coach and ask questions. Don’t add in an extra workout, take out workouts, or switch things around before you run it by your coach. This could be said for your entire season, but it’s most important right now where a lot of thought has been put into your training plan with specific workouts and rest periods to get you to the start line of your big race in the best possible position.

Keep the big picture in perspective. Even though you are probably at your best possible shape going into your ‘A’ race, you will still have off days. Don’t analyze these too much and lose confidence. You have put in a lot of work of the past months and that is more important than one run that you didn’t hit your target pace.

Brianne Gaal is a USA Triathlon and USA Track and Field certified coach and co-owner of OSB Multisport Coaching

301 Members Strong!

New To The Team?    Start Here, Then select the IOSDT Team Members Page

Be sure to LIKE:  IOSDT on facebook,

DELTA Triathlon on facebook, & Inside-Out Sports on facebook 

Meet the IOSDT Advisory Board and their Assistants:

Your board meets the third Wednesday of each month at 7:30 PM.  Each board member has a special area of responsibility toward running the team day to day.  Please don’t be shy in offering your opinions or offering to help.  Their email addresses are above.  Our collective goal is to make IOSDT great for you!  You can email the entire board at:

Many thanks to Vivian, Mike, Floyd, Anastasia, Julie and Doug for stepping up.

Get ready to celebrate IOSDT’ers!!!

The end of the year party is being planned so mark your calendars!!! On Sat, Dec 3rd we will be partying down at HEAT to celebrate another successful year! This is a party NOT to be missed! More details to follow…. If you are interested in being part of the planning extravaganza, please email Anastasia Trueman at!

Team Photo Contest:

Win a pair of Zipp race wheels!!  Each time you compete in an IOSTS, Finish Strong or other event, wear your IOSDT team kit and submit a publishable photo of yourself to  Each race and photo equals another chance to win.  The winner will be drawn at the end of season party in December.  You must be present to win.

View the IOSDT Team Photos Here

Team Calendar:

On the team page – check out all the team training, clinics and events – click here

We need your feedback, what is the best way for us all to arrange regular small group workouts? Facebook? Forum? Email list?

Email with suggestions or events to add.

Team Clothing:

Julie Paige Paddison, with the help of Julie Haight, is currently designing the 2012 team kit.  If you have any suggestions or ideas, please email and let her know.  We plan to publish the new design as soon as it is ready.

All of the team stuff is available to us at or near cost – which is sweet.

We have received an order of Brooks run shorts and tops in men’s and women’s sizes.  We also have more visors.  They were expertly printed by Progressive Graphics and are available in the store.  These will go quickly. 

Team Discounts:

Please Support Our Team Sponsors:
Inside-Out Sports, Crazy Cool Triathlon stuff
DELTA Triathlon, cool videos, great advice, complete multisport calendar
Knott Berger and Miller, Attorneys for Justice
Progressive Graphics, Seriously cool custom screen printing
Navigon Financial Group, Financial Planning Services
Silver Dollar Design, Beautiful graphics and web design
Margaret Struble, Realtor
Todd’s Blog, yeah, that’s my blog and it’s kinda cool, too

And Our Team Partners:
Fast Forward Triathlon, Alex McDonald, MD
OSB Multisport Coaching, Marty and Bri Gaal
Britfit Coaching, Jackie Miller
Finish Strong, Amazing event production
Athletic Edge, Sports Massage
Highly Effective Athletic Training – HEAT Studios
InMotion Orthotics, Custom orthotics
Rierson Photography, Amazing photographs
Team In Training, LLS is a Great Cause

Hanging Out At The Races:

Bring your folding chairs and join your teammates under the team tent at most races.  It is easy to put up and take down.  email to reserve it for your race. The team trailer turned out amazingly well.  Many thanks to Mike Wells of Wells Design Build and Bryan Rierson of Rierson Photography for a job well done.  Look for the smiling faces of Margo Pitts, Edde Burgess, John Mitchell, Erin Cutrell, Erin McKee and Todd rolling down the road.  We have racks inside to transport up to 8 bikes.

Inside Out Sports Delta Team Board Meeting
Agenda and Notes
September 21, 2011
Inside Out Sports at 7:30PM

Board Attendees: Cid Cardoso, Jr., Todd Spain, Doug Robinson, Floyd Cook, Mike Wells, Anastasia Trueman, Julie Paige Paddison, Julie Haight (partner), Vivian Adams

Meeting called to order at 7:35PM

My Train Local: Todd Spain
•    Discussed using MyTrainLocal as primary communication vehicle for team member updates
•    Action: Each Board Member to visit Board to vote within 30-60 days

E-Mail: IOSDT E-mail addresses were assigned for those interested: Todd Spain

Liability Insurance and Waiver: Options discussed for IOSDT and team members. Doug Robinson to pursue options

Budget: Floyd Cook
•    A portion of the $2,042 may be allocated to an estimated $1,000 liability insurance
•    $1,000 is allocated to the end of year party
•    Action: Board members are to submit their ideas on how to spend the balance of $2042
•    Action: Open a checking account
•    Floyd Cook to review budget at upcoming meeting

Register IOSDT as a business at County Courthouse: Floyd Cook

Sponsors: Floyd Cook
•    Todd sent sponsor list to Floyd
•    Discussed need for unique proposition for sponsorship levels
•    Action: need new and renewal sponsors list by 11/1/11 for team clothing printing

Team Clothing: Julie Paddison and Julie Haight
•    Decided to maintain our red, black and white colors for recognition
•    Excess inventory list provided to Julie.
•    Action:
•    Team clothing and member kit ideas need to be finalized by 10/31/11. Determine order quantity.
•    Sugoi order placed by 11/15/11
•    Sponsor decisions and logos in artwork by 11/15/11

Recruitment: Doug Robinson
•    Discussed ideas on how to better showcase and promote our new member kit and website
•    How to utilize our trailer and tents at upcoming events and encourage volunteer participation
•    Idea: Pick up to 6 events and call these IOSDT events and offer incentive to bring and set up the trailer and tent at those events.
•    Action: Doug to conduct future business meetings and advise on bylaws

Survey, Membership: Mike Wells
•    Survey to determine why people join IOSDT?
•    Do members feel they receive good benefits from their membership?
•    What added benefits would you like to see?
•    Offer incentive to complete the survey such as a IOSDT water bottle
•    Goal: Build new membership that are active in our programs
•    Goal: How to best communicate the value of membership
•    Action: Board to submit ideas to Mike for questionnaire survey. Goal is to complete and approve the survey and survey members by 10/5/11 (2 weeks)

Social: Anastasia Trueman
•    $1,000 allocated for end of year party. Date tentative 12/3.
•    Discussed ideas: Heat Studio, Fashion Shows, Happy Hours
•    How to address a membership that is spread throughout the Triangle area
•    Action:
•    Finalize end of year party by 10/15/11 in partnership with sponsor arrangements
•    Coordinate with Vivian to get the word out

Communication: Vivian Adams
•    How to best communicate
•    MyTrainLocal to be voted on
•    Action: Issue team update by 9/28/11

Meeting adjourned at 8:45PM
Next meeting: 10/19/11 at IOSDT

Respectfully submitted,
Vivian Adams

Many triathletes are all really hard on themselves.  This is endemic to our somewhat OCD / Type-A sport.  It is a demanding and unforgiving sport when you boil things down, with lots of techniques, disciplines, and gear, and you are surrounded by equally motivated and self-demanding/achieving types.  There is nothing wrong with this.  However, your self-criticism must be balanced with a recognition of what you have done & continue to do well in, and what you excel in.

Not every race (or workout) is going to go perfectly, especially if it is not your big “A” race of the season.  You will probably be under-rested and a little beat up in most circumstances.  Take a moment to view your race day performances in terms of what went well first as well as what could be improved second.  Some of you view this in reverse – what went poorly with a negative self-assessment, followed by an after-thought of what went well, sometimes with prompting from outside.

Of course, as coaches want to know where you feel you could improve.  That is part of the racing and training process.

A positive attitude really makes a difference in how you view racing and training, and in my biased view it should be holistic – applicable across all aspects of sport. It is OK to be critical but it has to be balanced by a realistic view of your successful achievements in any given endeavor.

Bri and I have both raced at reasonably competitive levels, and personally nothing annoys me more than to have a person who finished ahead of me (or improved a lot, or won their division) start droning on about how they felt lousy or didn’t run well or missed a turn or whatever.  Give me and you a break.  Save it and revel in your victory or personal success.  Relax and enjoy the moment for Pete’s sake.  It is OK to enjoy personal success!

No matter where you are in your personal quest for fitness and competitive success, there is someone who is working very hard to get to where you are right now.  You can always look up and work to go up, but don’t forget to look down and back sometimes.  Some of you couldn’t swim a lick a year or two ago, or never rode a bike.  Now where are you?

Sometimes races will not go well, period, no matter your attitude or training. The great philosopher Forrest Gump sums it up well. (Warning: mild-bad language)

As coaches we work to create realistic training plans, adjusting things as situations change, as well as help you develop mental toughness and positive attitudes, which are big parts of race & workout performance.  Negative feedback loops quickly detract from performance, as quickly as dehydration or poor pacing can.

What I am trying to write is to stop and smell the roses once in a while.

Just not during the race. 🙂

Marty Gaal, CSCS, is a USA Triathlon and USA Track and Field certified coach and owner of OSB Multisport Coaching

Join your IOSDT Teammates for our annual summer party.

The Burgess family lake is a beautiful setting for us.  There is plenty of shade, lots of room, clear water and a nice beach.

FREE FOOD: BBQ and sides will be provided by our main party sponsor – Margaret Struble. 

STUFF TO EAT WITH: Marty and Bri Gaal of OSB Multisport Coaching bought the cups, plates, napkins and forks.

FREE BEER: Fast Forward Triathlon and Team In Training to benefit LLS bought the keg

ENTERTAINMENT: The Garland Mason Band will be performing a slew of new songs.

THE SCHEDULE: We will begin at 4pm and plan for the band to start about 6 and have prize drawings around 7, with the band wrapping out the evening until 10 or so.

FREE STUFF: will be provided by Inside-Out Sports and DELTA Triathlon.

WHAT TO BRING: Pack in your swimsuit, towel and goggles to swim a few laps, or just hang out in the water or on the beach.  Your safety and the safety of your children and guests is your responsibility.  Please use good judgment.

Beer and water are provided. Feel free to bring any other drinks.  DON’T FORGET CHAIRS.  If you have a favorite side or dessert to share that would be great.

GUESTS: Friends, S.O.’s and Kids are welcome, but please RSVP the correct number.

ADDRESS: 5025 Upchurch Lane, Wake Forest, NC

DIRECTIONS: from 540 go North on 401/Louisburg Rd 7.5 mi., then Right on Jonesville Rd. for 1 mi., then Left on Upchurch Rd to the end.


PARKING: Please park outside the gate perpendicular to the road or up the hill past the tents.  Both parking areas are marked with red flags.  Please do not block any of the roads. It would be great to carpool with a friend.