From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, October 13, 2008 2:37 PM
Subject: The Next Level Newsletter - October 2008
One Step Beyond
The Next Level Newsletter
Volume V, Issue X   October 2008
This Month
Prepared Steps
Favorite Workout
Powerstroke Ezine
St Pete Beach Camp
In Athlete News
Powerstroke Clinic
TAC-OSB Masters
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.

My Favorite Workout
by OSB Athlete
Kerry Troester

My favorite workout is what Marty calls the broken brick, comprised of a 15-20 mile bike ride followed by a 20 minute run.  You complete this pattern three times, building in intensity each round.

Each time I've done this workout I've recruited several 'partners in crime' to join me.  At the end, you know you've had a good workout and we bring lots of snacks and refreshments for some post-workout fun.

Kerry, who lives in Raleigh, is a runner turned triathlete and recently qualified for the 70.3 World Championships in Clearwater, Florida.  In 2008 she won the women's masters division at the White Lake Half, 5th AG at Timberman 70.3, and took 2nd overall at the Kerr Lake Triathlon.

One Step Beyond is a proud coaching sponsor of the 2008 Trysports Triathlon Development Series, a group of races that caters to beginner triathletes. 

Check out these races if you're ever in the North Carolina area!


Looking for weekly swim workouts, a database of technique videos, and regular swim training tips? 

Sign up for our Powerstroke Ezine here!

Our Sponsors

Join Our Mailing List
Dear Marty,
Welcome to the Next Level Newsletter, Volume V, Issue X! 
OSB Cary Masters
OSB St Pete Beach Training Camp
February 24 - March 1, 2009

Looking for a great winter break training camp?  Join coaches Marty and Bri for several days of fun group training in beautiful St. Pete Beach, Florida! 

This will be OSB's fifth annual winter triathlon training camp in Florida.  We'll be swimming in the calm waters of the Gulf of Mexico, running on flat sand beaches, and riding the quiet roads of Fort Desoto Park.

What is included:
2 meals per day, entry into all training venues, a Powerstrok
e DVD, individual swim and run video analysis, and various other OSB goodies

The prices:
$900 for Tuesday-Sunday camp, lodging included
$500 for Tuesday-Sunday camp, without lodging
$400 for Thursday-Sunday camp, without lodging

Click here for additional information and to reserve your spot today!

In Athlete News:

  • Audrey Levorse finishes her first triathlon at the Richmond Sprint Triathlon
  • Amy Kramer takes 5th AG at the Hermosa Beach Arrowhead Day Triathlon
  • Justus Koester takes 2nd AG at the Health First Olympic Distance Triathlon
  • Heather Honnold takes 4th AG at the Pinehurst Triathlon
  • Alysia Lovgren takes 2nd woman at Anna's Angels 5k in Durham
  • Coach Bri wins the Anna's Angels 5k in Durham
  • Jen Davis, Tara Tobias, and Michelle Harwood represent at USAT Nationals
  • Cari Soleo takes 2nd AG at the Wilmington YMCA Triathlon
  • Rudy Kahsar wins the Big Lick Triathlon by 4 minutes
Powerstroke® Triathlon Swim Clinics
 October 18 and January 10, 2009

Swimming photo

Join us on October 18th or January 10, 2009 at 8 AM for a six hour swim and triathlon clinic.  Each 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 $95 and is limited to twenty athletes.  Sign up here today!

TAC-OSB Masters Swimming

Live in the Triangle area and looking for a great U.S. Masters swimming program?

Triangle Aquatics (TAC) and One Step Beyond (OSB) have teamed up to provide more practice times! 

Practice times are:
Monday 6-7AM, 730-845PM
Tuesday 730-845PM
Wednesday 6-7AM
Thursday 730-845PM
Friday 6-7AM

Fees are $50 per month or $6.25 per drop-in.

Read all the details here!

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