From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, May 07, 2009 1:09 PM
Subject: The Next Level Newsletter - March 2009
One Step Beyond
The Next Level Newsletter
Volume VI, Issue III   March, 2009
This Month
TAC-OSB Masters
Powerstroke Ezine
In Athlete News
Powerstroke Clinic
Energy Drinks
Open Water Series
Track Etiquette
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!

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Dear Marty,
Welcome to the Next Level Newsletter, Volume VI, Issue III.  There's the sun!

In Athlete News:
  • Alysia Kern-Lovgren takes 2nd at the Krispy Kreme Challenge
  • Kerry Troester takes 2nd master at the Coach Bubba 20k
  • Dawn Petty runs her first 20k at the Coach Bubba 20k!
  • Coach Bri takes 2nd at the Coach Bubba 4 miler
  • Alysia Kern-Lovgren takes 3rd at the Coach Bubba 4 miler
  • Tracy Archer runs the Gasparilla Marathon - her first!
  • Sue Sotir PRs at the Fox 10 Miler
  • Meredith Philipps takes 6th at the Azalea Sprint Triathlon
  • Jerry Cody takes 2nd AG at the Azalea Sprint Triathlon
  • Coach Marty takes 6th elite at the Azalea Sprint Triathlon
  • Coach Bri takes 3rd overall female at the Azalea Sprint Triathlon
Powerstroke® Triathlon Swim Clinics
March 28 - Cary, NC
June 13 - Fort Myers, FL

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.

Energy drinks
by Jennifer Patzkowsky, MS, RD/LDN

Need a boost? After a long day at the office, mustering up the energy for a group bike ride or long swim in the pool is challenging. You might be tempted to grab an energy drink to get through the workout. However, think before you drink.

Energy drinks such as Rockstar, Full Throttle and Cocaine promise increased endurance and mental clarity but most of these claims are just hype. Let's break down these energy drinks to find out the contents.

Even though energy drinks contain sufficient carbohydrates to provide energy, the concentration is too high. Such high concentrations of carbohydrate-look for glucose, sucrose, maltodextrins, fructose, and/or galactose on the label-will slow the rate at which fluid is absorbed from the intestine into the blood.  Slower emptying means less effective hydration during exercise, when steady replacement of sweat losses is an important component to maintaining performance. These high concentrations of carbohydrate can cause gastrointestinal distress; moreover, beverages with a high concentration of fructose can also have a laxative effect.

Caffeine consumed before and during training does improve all types of performance, however, keep in mind how much caffeine you are consuming. An advised dose is 2-3 mg per pound of body weight (4.5-6.5 mg/kg) in the hour before exercise. During exercise 0.7 mg per pound of weight (1.5 g/kg) can be consumed over at least a 60 to 120 minute period. A caffeine intake of up to 300 to 400 mg daily is considered safe for most adults. Typically, energy drinks provide 80 milligrams of caffeine per can, though this can vary greatly among brands, ranging from 50 to 145 milligrams per 8 ounce serving. In contrast, 8 ounces of coffee may contain 100 milligrams and 8 ounces of cola about 35 mg. Most people drink at least 3-4 times this amount so be sure to add up your total intake.

While caffeine is a performance enhancer, overconsumption can cause side effects including rapid heart rate, jitteriness and tremors, sleep disturbances, and gastrointestinal upset. Caffeine sensitivity can vary from individual to individual, so be aware of symptoms that may occur from too much consumption as this a relative amount.

Other ingredients
Most energy drinks also contain at least one stimulant ingredient in addition to caffeine, such as guarana, yerba mate, and ginseng. Because of the wide variability in the food sources of these products, it is difficult to know the exact amount of stimulant product that each product may provide. Some of the herbal ingredients in these products could also potentially interact with prescribed medications. You also need to be sure that all the ingredients are legal and safe and properly stated on the label.

The bottom line
Instead of downing an energy drink to gear up for a workout, take a look at your nutrition and hydration status. Focus on your daily food and water intake, including frequent meals and snacks. Also, make sure you are getting adequate rest!


Run workouts of the Month
by Marty Gaal, CSCS

At this point in the racing season, many of you will be fast approaching your first triathlon of the year.  Those of you in warmer climates may be coming off of a competitive running season, while everyone in the cold north is just getting outside after two months of snowy weather. 

Either way, here are some key running workouts that you can consider adding to your training schedule.

The tempo run:  20 minute warm up, 20-30 minutes at a moderate-hard pace (half-marathon to 10k effort), 5-10 minute easy cooldown.

The fartlek (speedplay) run: 20 minute warm up, 8 x 2 minute fast / 2 minute easy, 5-10 minute cooldown.

The tempo interval run: 20 minute warm up. 3 to 5 x 1 mile at 10-15k pace with 2 minute recovery jog.  5-10 minute cooldown.

The long run: A steady aerobic threshold run (not hard, not easy) lasting 1 to 2 hours depending on your ability.  The key here is to warm up and then increase the effort to about 20 heart rate beats below your lactate threshold heart rate. 

The transition run: 10-20 minutes off the bike, effort varying from easy to race pace depending on the rest of the week. :)

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.

Tell your friends!

Track Etiquette
by Coach Bri Gaal

With the triathlon season upon us and daylight lasting into the evening, you may find yourself on the track. Perhaps you will be running with a group or maybe you are by yourself and your coach has given you some evil workout ;) Either way, here are a few tips for the track!
Warmup, warmup warmup. If you are warming up on the track, DO NOT run in the first lane. This lane should be reserved for other runners that are doing their workout. Move out a few lanes and even better, run in the opposite direction than you will when you're running your workout.

Do a few drills and strides prior to starting your first interval - we love drills and strides! This will help get your muscles firing and ready to turnover faster.

Do not come to a complete stop when you finish your interval. Run through the line (just like in a race!) and continue to walk/jog a bit before you turn around and head back for your next interval.

If running with a group, DO NOT sprint the last 50 yards and 'win' the interval. Your group will run the same time and out-leaning the person who did all the work is one of the worst faux paus you can do on a track.

If your group runs a similar pace, switch it up a bit and let other people lead the intervals. This will teach the leader how to control the pace as well as make everyone else feel more comfortable running in tight quarters.

Don't forget to hydrate! It's going to get hot out there very soon (at least we hope!)

For most track workouts, you will want your pace to be your goal 5k or 10K pace. Running faster than this is not going to help in the types of races you will be running. A lot of people get on the track and want to relive their younger days. You probably have different goals and keeping this in mind is what's important in determining your interval pace.

Similarly, on your last interval, don't blow it out and run a new PR. Hold your same pace or just slightly faster. You will not get any benefit from running your fastest 400 at the end, and it's a good way to injure yourself.
Cooldown, cooldown, cooldown - and stretch!
Track workouts are great for runners and triathletes - the track doesn't lie!  Mix it up a bit and get on the oval for some hard work and fun.

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