From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, December 17, 2009 12:29 PM
Subject: The Next Level Newsletter - May 2009
One Step Beyond
The Next Level Newsletter
Volume VI, Issue V   May, 2009
This Month
Prepared Steps
Powerstroke Ezine
TAC-OSB Masters
Powerstroke DVD
Powerstroke Clinic
Early morning meals

Our Sponsors

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
gust 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!
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!

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.

OSB Athlete News!

May 17 - Rudy Kahsar takes 2nd overall at the Rocket City Triathlon!
May 17 - Tim Gensler PRs at the Memphis in May Triathlon!
May 16 - Coach Bri wins the 1st annual Fletcher 4 mile retro run
May 10 - Heidi Staub PRs at the Kinetic Half!
May 10 - Coach Marty takes 4th overall at the White Lake sprint!
May 9 - Mike Biddle wins his age group and PRs by 30 minutes at the Beast of the East (Half) Triathlon!
May 2 - Jerry Cody PRs at the White Lake Half!
April 26 - Mike Biddle takes 1st AG at the Scenic City Sprint!

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Dear Marty,

Welcome to the Next Level Newsletter - Volume VI Issue V.  It's the Bri and Marty anniversary issue!
NEW: One Step Beyond Running
Coached Workouts

Coaches Bri and Marty are bringing coached RUNNING workouts to the neighborhood (Raleigh-Cary).  You can now SWIM and RUN with your coaches.  

We will start the coached running workouts on Monday, June 1st, 2009.

Is it difficult for you to find a regular group to run with?  Have trouble staying motivated on your own?  Our new coach-led run workouts are for YOU.

Either Marty or Bri will be on hand to help you stay motivated, count laps, give intervals, shout, cheer, and in general be your on-site coach.  They also will instruct you on proper form and post-session stretching.  If you are training for a specific race or distance, they will tailor the day's workout to your goal.

Practice times are:
Monday 545-7AM Swim at TAC
Monday 6PM-7PM NEW Tempo run at Bond Park (Cary)
Monday 730-845PM Swim at TAC

Tuesday 6-7AM Run, drills & plyometrics at Bond Park
Tuesday 730-845PM Swim at TAC

Wednesday 545-7AM Swim at TAC

Thursday 6-7AM Interval/tempo Run at various trails
Thursday 730-845PM Swim at TAC

Friday 6-7AM Swim at TAC

The fee structure:
$75 per month for ALL coached workouts
$30 per month for running only workouts
$50 per month for swimming only workouts

Click here to sign up and for all details - and for the upcoming week's locations.

Swimming photo
Powerstroke®: Speed through force and form DVD on sale now!

We have made the Powerstroke DVD available for pre-release sales at a significant discount! 

We expect the DVD to be completed by mid to late July, 2009.  You can visit the website at to reserve your copy today.
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.

Early morning pre-workout meals
by Jennifer Patzkowsky, MS, RD/LDN

What to eat before an early morning workout? If most of you are like me, you barely have time to get dressed, take the dog out and grab a cup of coffee, much less have time to eat anything.

Eating a pre-exercise meal is important to boost your early morning blood sugar levels. If you don't have a lot of time in the morning, at least make sure that you consume a high carbohydrate dinner the night before. You want to start the training session with full muscle glycogen stores and minimize as much as possible the effects of the liver glycogen breakdown that occurs overnight. Before an early morning workout, experiment with easily digested foods and fluids to boost your blood sugar levels. Try toast, an English muffin, an energy bar or a banana. If solids are not tolerated, try sports drinks, energy gels or juices. Aim for about 50-75 grams of carbohydrates before exercise. Also don't forget to drink water. If your morning workout is over an hour, you might want to consider drinking a sports drink.

Here are some examples:

Yogurt with fruit

Banana with 8 oz juice

Whole grain cereal with milk

Energy bar with water

Toast with peanut butter and a banana

1 energy gel with 16 oz Gatorade

Is nutrition your missing link? One Step Beyond now offers individualized nutritional coaching by registered dietitian Jennifer Patzkowsky, MS, RD/LDN. Jennifer has experience working with triathletes training for both sprint and Ironman events. Please email Jennifer at for more info.

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