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 www.triangleopenwater.com 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!
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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.
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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!
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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
TACMonday
6PM-7PM NEW
Tempo run at Bond Park
(Cary)Monday 730-845PM Swim at
TACTuesday 6-7AM Run, drills &
plyometrics at Bond
ParkTuesday 730-845PM Swim at
TACWednesday 545-7AM Swim at
TACThursday 6-7AM Interval/tempo Run
at various trails
Thursday 730-845PM Swim at
TACFriday
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.
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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 www.powerstroke-dvd.com to reserve
your copy today.
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Powerstroke® Triathlon
Swim Clinics
June 13- Fort Myers, FL
June 20 - Cary,
NC
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.
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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 floridardld@hotmail.com for
more info.
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