From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, May 07, 2009 1:08 PM
Subject: The Next Level Newsletter - April 2009
One Step Beyond
The Next Level Newsletter
Volume VI, Issue IV   April, 2009
This Month
TAC-OSB Masters
Powerstroke Ezine
Open Water Series
Powerstroke Clinic
In Athlete News
TAC-OSB Masters Swimming

Live in the Triangle area and looking for a great U.S. Masters swimming program?

We just added another morning workout!

Practice times are:
Monday 545-7AM
Monday 730-845PM
Tuesday 730-845PM
Wednesday 545-7AM
Thursday 630-730AM
Thursday 730-845PM
Friday 6-7AM

Fees are $50 per month or $6.25 per drop-in.  We train at the Triangle Aquatic Center in Cary, NC.

Read all the details here!

One Step Beyond is a proud coaching sponsor of the 2009 North Carolina Triathlon Series, a highly competitive series throughout North Carolina.

Check out these popular races if you're ever in area - stop by the OSB table to say hi!

Our Sponsors

Prepared Steps

We've finished a number of pre-made training plans and have posted them on our Prepared Steps page.  If there's a particular program you'd like to request, please email Coach Marty.


Looking for weekly swim workouts, a database of technique videos, and regular swim training tips? 

Sign up for our Powerstroke Ezine here!

Quick Links
Join Our Mailing List
Dear Marty,

Welcome to the Next Level Newsletter Volume VI Issue IV, the best multisport newsletter, ever.  The summer is almost here!
Open Water logo

Triangle Open Water Mile Swim Series

One Step Beyond and FS Series are pleased to bring three 1-mile open water races to the Triangle area of North Carolina!

April 18 - 5280 Swim at Beaverdam Lake
June 7 - Jordan Lake Open Water Challenge
August 30 - The Nuclear Swim at Harris Lake

Each event will include a twenty minute open water clinic prior to the one mile race.  Fees are $25.

Please visit to learn more about each event.

The series was recently spotlighted in the Raleigh News and Observer newspaper!

Tell your friends!

Powerstroke® Triathlon Swim Clinics
June 13 - Fort Myers, FL
June 20 - Cary, NC

Swimming photo

Each Powerstroke clinic includes:
  • Three lectures on swim/triathlon training
  • An hour long Powerstroke® swim skills practice session
  • An individual swim analysis
  • Lunch
  • A DVD of each swimmer's technique analysis
  • A CD of all camp materials presented
Read what a couple of our previous athletes had to say:

"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..." - Doug M.

"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." - Carolyn V.

The clinic fee is $99 and is limited to twenty athletes. Visit the website for all the details and to sign up.

In OSB Athlete News:

  • Coach Bri wins the Smithfield Sprint Triathlon and the Raleigh Rocks 5k (on different days)
  • Kerry Troester takes 3rd at the Cary Long Course Duathlon
  • Rudy Kahsar PRs with a low 34 at the Monument Avenue 10k
  • Everyone else is getting ready for the summer racing season!

Nutrition tips of the month
by Marty Gaal, CSCS

The better you eat, the better you feel.  As athletes with active lifestyles, here are a few things you can do to help keep your daily nutrition on the right track. 

  • Have a good breakfast every day
  • Avoid fast food restaurants
  • Choose baked foods over fried foods
  • Pick fruit or vegetables as a side instead of fries or chips
  • Prepare your lunches for work at home
  • Cook most meals at home - it's less expensive and better for you
  • Us whole wheat pasta and breads; lean meat like chicken or fish, and exercise portion control when you go out to eat
  • Drink water instead of soda
  • Shop on the outside lanes of the grocery market - this is where most of the produce and fresh foods are placed
  • Snack on a mix of fruits and nuts throughout the day
  • Have just one cookie instead of two :)

No one makes a complete change in their diet overnight.  Stay away from fad diets and use common sense.  You can train yourself to have good nutrition habits.  All those little choices add up!

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