From: Marty Gaal []
Sent: Friday, May 23, 2008 2:20 PM
Subject: The Next Level Newsletter - May 2008
One Step Beyond
The Next Level Newsletter
Volume V, Issue V May 2008
This Month
Powerstroke Clinic
Cary Masters
Mountain Biking
In Athlete News
When Injury Strikes
What is Powerstroke?
Common Nutrition Myths
Powerstroke Triathlon Clinic
June 28

Swimming photo
Join us on June 28 at the Triangle Aquatic Center in Cary, North Carolina.  This six hour clinic will include two hours of swim instruction, triathlon training lectures, and lunch! Click here for all the details.

Our Sponsors

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!
Mountain Biking
as a training tool for triathletes
by Coach Melissa Hall

Mountain biking

Mountain Biking can be an excellent training aid for anyone looking to improve their bike handling skills. Right off the bat, I can think of five ways that mountain biking can improve your road cycling:
  • Balance
  • Reaction Time
  • Accident Avoidance
  • Leg Strength and Power
  • Cornering
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. 
Join Our Mailing List

Quick Links

Dear Marty,
Welcome to the Next Level Newsletter, Volume V, Issue V!  We've gone high-tech!

In Athlete News:
  • Tim Gensler takes 2nd AG at the Lupton Tinman Triathlon
  • Kathy Larkin takes 4th AG at the Little Culpepper Sprint Triathlon
  • Cam Cole PRs at the Marineland Spring International Triathlon
  • Philip Seers PRs at the Eton Sprint Triathlon (England)
  • Sue Sotir takes 6th overall the the Sudbury Sprint Triathlon
  • Bruce Atlee PRs at the Gulf Coast Triathlon
  • Michelle Harwood PRs at the Gulf Coast Triathlon
  • Alysia Kern-Lovgren takes 3rd overall at the White Lake Sprint
  • Kerry Troester takes 1st master at the White Lake Half
  • Kathy Larkin takes 1st AG at the National Duathlon Festival Sport Duathlon

When Injury Strikes
by Coach Bri Gaal
I've been dealing with a foot issue recently and because I haven't ever been very injury prone, this is kind of new territory for me. However, I'm always trying to see any positives and I've come up with a few that might also help any of you out there who may encounter an injury during the middle of the season (before a big 'A' race no less!). Like Marty said to me the other day, it's almost inevitable that we'll all get some sort of injury at some point during our career. But it's our attitude that can really make the difference.

Read the full article here.

What is Powerstroke?
Powerstroke is Coach Marty's method for teaching effective competitive swimming.  It's both a teaching method and a way of swimming.  It is a concept developed to help athletes understand the integral relationship between good technique and the application of force when swimming.  It is a drill that can be incorporated into daily practices as well as a stroke form that will help you torpedo your way to a PR finish. 

In short, Powerstroke can be the difference between splashing and swimming.

Our next Powerstroke Clinic is on June 28 at the Triangle Aquatic Center in Cary, North Carolina!
Lake Logan
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

Common Nutrition Myths
by Jennifer Patzkowsky, RD/LDN

Whether you are reading the latest books, or talking with your friends, you'll hear a lot of advice about nutrition-not all of which is true.  There are several common misconceptions about nutrition, but don't let yourself be fooled! Read on to separate fact from fiction.

Myth #1: Brown Sugar is better than white sugar
Myth #2: Cholesterol-free foods are heart healthy
Myth #3: Starches are fattening and should be limited
Myth #4: Eating late at night will add weight
Myth #5: Red meat is bad for your health

Read the full article here.
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