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!
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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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Powerstroke®
Ezine
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 IV, the best multisport
newsletter, ever. The summer is almost
here!
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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!
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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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In OSB Athlete
News:
- Coach Bri wins the Smithfield
Sprint Triathlon and the Raleigh Rocks 5k (on
different days)
- Kerry Troester takes 3rd at the
Cary Long Course Duathlon
- Rudy Kahsar PRs with a low 34
at the Monument Avenue 10k
- Everyone else is getting ready
for the summer racing
season!
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Nutrition tips of the month
by Marty Gaal,
CSCS
The better you eat, the better
you feel. As athletes with active
lifestyles, here are a few things you can do to
help keep your daily nutrition on the right
track.
- Have a good breakfast every
day
- Avoid fast food
restaurants
- Choose baked foods over fried
foods
- Pick fruit or vegetables as a
side instead of fries or chips
- Prepare your lunches for work
at home
- Cook most meals at home - it's
less expensive and better for you
- Us whole wheat pasta and
breads; lean meat like chicken or fish, and
exercise portion control when you go out to
eat
- Drink water instead of
soda
- Shop on the outside lanes of
the grocery market - this is where most of the
produce and fresh foods are placed
- Snack on a mix of fruits and
nuts throughout the day
- Have just one cookie instead of
two :)
No one
makes a complete change in their diet
overnight. Stay away from fad diets and use
common sense. You can train yourself to have
good nutrition habits. All those little
choices add
up! | |
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