Subject: The Next Level Newsletter - July 2008
One Step Beyond
The Next Level Newsletter
Volume V, Issue VII   July 2008
This Month
Powerstroke Clinic
Cary Masters
Keeping it Interesting
Prepared Steps
In Athlete News
Quick Racing Tips
Smooth(ie) Moves
Powerstroke Triathlon Clinic
August 30 & October 18

Swimming photo
Join us on August 30th or October 18th at the Triangle Aquatic Center in Cary, North Carolina.  These six hour clinics will include two hours of swim instruction, triathlon training lectures, and lunch! Click here for all the details.

Cary Masters

Live in the Triangle area and looking for a great master's swim program?  Join us at the Triangle Aquatic Center at 275 Convention Drive in Cary.  Practices are Monday, Wednesday, and Friday mornings from 6-7 AM.  Read all the details here!

Keeping it interesting

After many years involved in the sport, you may find your interest in strict triathlon training waning from time to time.  Here are a few tips to keep yourself motivated and interested in the sport:

Train with groups.  By far this is your best option.  You can enjoy the social aspect while still getting quality training sessions in.  Masters swim teams, track groups, and cycling groups are all over the place.  You just need to look.

Mix up your location.  A short vacation to the mountains for some climbing or extreme trail running may be just what you need.  Or maybe your the beach type - there's nothing quite like running on the beach, or bodysurfing some nice waves!

Pick a new race.  If you've done your local sprint for ten years running, it may be time for you to expand your horizons and race against some new faces.

Change your mode.  If you normally run on the road, hit the trails.  Go mountain biking instead of road cycling.  Hit the lake or ocean for an open water swim instead of your local pool. 

Switch it up entirely!  Maybe it's time to go kayaking, play tennis, or join a sports league.  There's no rule that says triathlon is the only game you can play. :)

Prepared Steps

We've finished a few 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.

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Dear Marty,
Welcome to the Next Level Newsletter, Volume V, Issue VI!  Summer is here!

In Athlete News:

  • Mike Lotterhos PRs at the Triangle Triathlon
  • Kathy Larkin takes 2nd AG at the Colonial Beach Triathlon
  • Greg Capps PRs and takes 5th AG at the Triangle Triathlon
  • Kerry Troester PRs and takes 2nd Master at the Triangle Triathlon
  • Duncan Rougier-Chapman takes 1st Master at the Triangle Triathlon
  • Rudy Kahsar wins the Cincinatti One World Triathlon (Duathlon)
  • Karen Crews takes 2nd AG at the Wake Forest Triathlon
  • Alysia Lovgren takes 3rd elite at the Kure Beach Triathlon
  • Kathy Larkin takes 1st AG at the General Smallwood Triathlon

Blue Ridge Mountain Training Camp, August 18-24

Join us for a scenic triathlon training camp in the beautiful Blue Ridge Mountains of Western North Carolina! One Step Beyond campers will stay at the Lake Logan Episcopal Center in Canton, NC. The Episcopal Center is located on pristine Lake Logan and offers 300 acres of privacy and mountain solitude, with summer temperatures in the low 80s.

Cycling access to the Blue Ridge Parkway is just a couple miles away, and the surrounding state and national parks offer extensive hiking/running trails.  Historic Asheville and Waynesville are both just twenty minutes away.  This is going to be a great summer getaway for outdoorsy types.  Read all the details here.

Six day Price: $900 for six nights, meals and lodging included
Four day Price: $600 for four nights, meals and lodging included

Quick tips for a race
by Coach Bri Gaal

  • Be confident - pick up the pace and try to get in someone's draft. Often times just a little bit effort expended to get on someone's feet will make the swim much easier and you'll find yourself swimming relaxed and faster
  • Pick a mantra while you're out there so you don't daydream: "long and strong" or "pull hard" are a few favorites
  • Quicken the kick at the end so you get some bloodflow going in the lower half of your body. This allows you to transition smooth to the bike.
  • Don't let your heartrate go to high right out transition - it's easy to get excited early
  • Keep that cadence up!
  • If someone passes you - don't be afraid to go with them. Of course, I don't mean draft off them, but it can be easy to get into a lull and having someone ride by you is a great way to snap out of it.
  • Spin your legs the last few minutes (or miles depending on the length of the race) to prepare for the run
  • Immediately out the gate - keep that cadence high! Sometimes you can feel pretty awful but keep your legs moving quick and you too will be moving quick
  • I like to pull my visor down and GO - I almost use it like blinders for a horse; don't look around and waste effort when you should be focused on your race
  • Don't look back - the finish is in front of you, there's nothing back there for you
  • When it really starts to hurt, focus on your form. In the end, the people who are the most efficient are going to last the longest and have the better runs

Smooth(ie) Moves
by Jennifer Patzkowsky, RD/LDN

Always on the go, athletes need a quick effortless way to get in good nutrition.

After a hard workout, it might seem faster and easier to stop at your local smoothie store than make your own, but becoming a regular can hinder the benefits of your exercise routine. Not all smoothies are created equal, with some containing your entire calorie needs for the day. Smoothie King's 32-ounce Hulk Strawberry contains 1,597 calories and 53 grams of fat! To make your next smoothie experience a healthy one, make these smart, on-the-go selections:
Keep it real: Juice concentrates, fruit purees, frozen yogurt, chocolate milk and syrups increase sugar and calories. Look for whole fruit or at least 100 percent fruit juice instead. The additional benefit of fresh fruit is extra fiber, which makes your smoothie more filling.
Keep it small: Calories in smoothies can range from 300 to 1,200, and they contain as high as 95 grams of carbohydrate, depending on size. Extra ounces mean unnecessary calories. Stick with smoothies that are no more than 16 to 20 ounces.
Keep it low fat: With ingredients like ice cream and whole milk, your strawberry smoothie could compete with a McDonald's chocolate milkshake in terms of calories and fat. Choose shakes with lower fat ingredients like skim milk, soy, cottage cheese or low-fat yogurt. Add peanut butter for protein and healthy monounsaturated fat, but do so in moderation since one spoonful contains 100 calories.
Keep it simple: Smoothies are already high in vitamins and minerals, so just say no to extras such as energy and immunity "boosts".  Stick with the basics -- low-fat dairy and fresh fruit -- and you'll get all the nutrition you need.
Smoothies are a great way to get in your fruit and calcium intake. But beware; they can be high in calories depending on the ingredients. Be a wise consumer and chill out with a cool nutritious smoothie.
Smoothies from Smoothie King and Tropical Smoothie:
Smoothie King- go online for their nutritional information:
Most Trim Down varieties are good choices. 
Make it with Splenda or no sugar instead of turbinado sugar.
Tropical Smoothie
Choose Splendid Smoothies: 200 calories or less
Make it with Splenda or no sugar instead of turbinado
Make your own smoothie at home.
Start with 8 oz of skim milk or low fat plain yogurt
Add 1 cup of fruit: banana, strawberries, blueberries, etc.
Add cup of juice: orange, etc
If you need extra sweetness, add Splenda or Equal
To boost your protein intake, add a scoop of protein powder.   Blend until smooth!

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