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.

237 Members Strong!

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

Most of your IOSDT teammates keep in touch via facebook:

Volunteers are needed for the Summer Party on June 5th.  Can you help to set up about an hour in advance?  And/or, can you help clean up after?  Please email or contact Todd on facebook.

You Won’t Want To Miss The Summer Party and Fun Extravaganza next Sunday, June 5th beginning at 4 pm:

Join your IOSDT Teammates for our annual summer party.  The Burgess family lake is the perfect setting for us.

Please bring your folding chairs.  If you have a favorite side or dessert to share that would be great.  SO’s and Kids are very welcome, but please RSVP the correct number.

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.

Please RSVP so that Margaret knows how much food to buy for us.  If you haven’t received an evite, let Todd know.

Please say thank you to our party sponsors:

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 Todd with suggestions.

Team Clothing:
We have received a new shipment of hoodies and still have quite a few Jerseys, tri-shorts, cycling shorts, warmers, visors, hats, socks, & beanies.
Go by Inside-Out Sports to pick up yours before they run out.  All of the team stuff is available to us at or near cost – which is sweet.

New Arrival!

We have received a small order of Brooks run shorts and tops in mens and womens sizes.  They were experterly printed by Progressive Graphics and are available in the store.  These will go quickly.  Email if you would like to reserve yours on a future order.

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.

Le Hilly An-Amháin
(A Very Hilly One)

A bit different that the one we did last April and about a mile longer! Cue sheets will be available.
Lystra, Bynum Ridge, Gum Springs, HWY 42 East, Ball Road

Date: Saturday June 11, 2011
(Move to Sunday if it’s raining on Saturday)
Time: 9 AM – Clip in and ready roll
Start: The Bicycle Chain in Apex
Distance: 102 miles
Pace: 17-18 MPH
Planned Store Stops @ 45 and 79 Miles

Route Details:
View the Route Map
Cue Sheet To Come…


Questions or to be added to the email list: Email


To keep abreast of updates like this, please “Like” DELTA Triathlon on facebook

Looking for a solid season of swim training in the Triangle area?  Join the TAC-OSB Cary Masters swim team at the Triangle Aquatic Center (TAC) in Cary, North Carolina.  All workouts take place at TAC.

This is a year-round program open to all 18+ athletes.

Practice times are:

  • Monday 545-715 AM distance
  • Monday 730-845 PM distance
  • Tuesday 545-700 AM core strength and technique
  • Wednesday 545-700 AM mixed stroke
  • Wednesday 730-845 PM mixed stroke
  • New Thursday 600-700 AM distance and mid-distance
  • Friday 6-7AM speed & anaerobic endurance
  • Some Saturdays 7-830 AM coaches choice

The fees:
$52.50 per month for all swim workout times, or $6.50 per session.

Click here for all the details.

One Step Beyond and FS Series present a mid-week summer swim-run series to the Triangle area.

Each Aquathon will take place on the first Wednesday of each month in June, July, and August at 6:30 PM.

Dates and locations:

Season pass sign up by May 29!

June 1 – Harris Lake County Park: 800m swim – 3 mile run

July 6 – Vista Point @ Jordan Lake – 300m swim – 1mile run done 3 times (5 transitions).

August 3 – Harris Lake County Park: 400m swim  – 3 mile run – 400m swim.

These events are low-cost and a great way to check your fitness against your local training partners!  Bring some grub and hang out after.

Entry into all 3 races is $50, or $20 per event.
2-person relays are welcome for $60 for the series or $25 per event.

Read all the details at

One Step Beyond offers three different types of swim clinics throughout the year:

Beginner Swim Clinics focus on breathing patterns, comfort, and the key freestyle techniques for swim training & improvement.  Beginner to Early Intermediate level.

Powerstroke Freestyle Technique clinics are in-depth classes on swim mechanics and methods for speed and power improvement.  Includes videotaping and feedback.  Early Intermediate to Advanced level.

Open Water Training clinics are conducted at lakes, oceans, and bays and cover all the tools, tips, and tricks you need to improve your ability and confidence in open water.  All levels.

Our upcoming clinic schedule:

May 21 – Beginner Swim Clinic -100-330PM in Cary

June 4 – Open Water Clinic – 800-1100 Jordan Lake-Apex

June 25 – Open Water Clinic – 800-1100 Kure Beach

July 9 – Open Water Clinic – 800-1100 Harris Lake-New Hill

July 16 – Powerstroke Technique Clinic 1100-530 PM – Cary

This high school season I had my athletes practice visualization techniques both as a group and individually.  Visualization is a powerful mental training tool that  enhances an athlete’s ability to overcome obstacles and perform at their highest potential.

Visualization – as far as athletics go – is the practice of imagining your competitive scenario and ‘seeing’ the outcome in the most positive manner for yourself.  It can help improve confidence, improve reactions to adverse conditions, and reduce performance anxiety.

Like every other technique you work on, it takes practice to calm the mind and see this vision from start to finish.  The best time to do this varies.  The key is to approach the visualization process with a quiet, calm mind.

A few quick steps:

  • Find a quiet spot, comfortable position, and focus on your breathing.  Empty your mind.
  • Imagine yourself at the start of your race.  Try to feel your muscles and hear the sounds of the race.  Imagine that you feel fully rested and powerful/strong.
  • Start the race.  You may want to imagine different scenarios, or focus strictly on the best scenario.  Personally I like to run through a best scenario, and in later sessions see a few where I overcome various obstacles (flat tire, slow start, and so on).
  • Feel the effort level during the event.  Imagine everything is working perfectly, smoothly, ‘effortlessly’.
  • Watch your competitors unable to maintain your pace.  You accelerate alone or with only 1-2 still with you.
  • Cross the finish line with a surge and a win.

Savor your mental performance and make it part of your experiences going forward.  The mind is a powerful tool, and the memory of a visualized performance can feel just as real to the mind as the memory of a real physical performance.

Confidence in your own abilities is a huge part of peak performance.  By huge, I mean, gigantic.  It can help to have a coach guide this process.  But after a few sessions you should be able to do it on your own.

You can read more at the following links:

Effect of Mental Imagery on Sports Performance  – A Plessinger
Visualization for Sport Performance  – E. Quinn
Mental Imagery – B. Mac

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