the Triangle area and looking for a great U.S. Masters
Triangle Aquatics (TAC) and One
Step Beyond (OSB) have teamed up to provide more
Monday 6-7AM, 730-845PM
Fees are $50 per month
or $6.25 per drop-in.
the details here!
Beyond is a proud coaching sponsor of the 2009 North Carolina
Triathlon Series, a highly competitive series
throughout North Carolina.
Check out these
well-run races if you're ever in area and stop by the
OSB table to say
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.
weekly swim workouts, a database of technique videos,
and regular swim training tips?
for our Powerstroke
Welcome to the Next Level
Newsletter, Volume VI, Issue I. A new year
|Set Up Events - One Step
White Lake Training Camps
4-5 - Advanced/Distance Camp
May 7-8 -
We are very happy to team up
with Set Up Events in order to offer two distinct
2-day training camps at beautiful White Lake in
southern North Carolina!
Each camp will be staged
from the FFA Center on White Lake and will
2 days of swim-bike-run
Breakfast and lunch each
Multisport training lectures and personal
form feedback from our coaches
with a shared 2-bed lodge room
$250 with a
shared 10-bed open air cabin
$200 and you
arrange your own lodging
athletes per camp.
and NC resident Richard Armstrong will join us for
the Monday-Tuesday camp, and OSB coach Brianne
Gaal will join us for the Thursday-Friday
Visit the camp
information page for all the details and a
Registration will be
available later next week through the Set Up
OSB St Pete Beach Training
February 24 - March 1,
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.
2 meals per day, entry into
all training venues, a Powerstroke DVD, individual swim and run video
analysis, and various other OSB
$900 for Tuesday-Sunday camp,
$500 for Tuesday-Sunday camp,
$400 for Thursday-Sunday camp,
here for additional information and to reserve
your spot today!
Triangle Open Water Mile
One Step Beyond
Series are pleased to bring three 1-mile
open water races to the Triangle area of North
April 18 - 5280 Swim at Beaverdam
June 7 - Jordan Lake Open Water
August 30 - The Nuclear Swim at
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, and you can sign up
directly at www.fsseries.com.
Planning for Good
by Jennifer Patzkowsky, MS,
New Year! I hope that everyone is excited and
anxious to start another triathlon season. No
matter what your goals are for this year, whether
it be to finish an Ironman or compete in your
first triathlon, have a plan for good nutrition.
Most of you have probably invested in a nice bike,
racing gear, running shoes, etc. And you will be
investing lots of time in your workouts. Don't
forget to invest some time in your nutrition. As
the analogy goes, your body is like a car, needing
gas for fuel. Unfortunately, with inadequate fuel
in your tank, you will never reap full benefit
from your training and actually can heighten your
risk for injury.
When thinking about
a nutrition plan, the first thing to do is an
assessment. Keep a food journal for 3 days, two
during the week and one on the weekend. Try to
include as much information as possible, such as
what time you ate, portion sizes, etc. Now I know
that this takes a lot of time, but it will provide
valuable information about your eating habits.
After you keep the journal, ask
yourself these questions...
here to read the entire article!
next date - March 28,
on March 28, 2009 at 11 AM for a six hour swim and
triathlon clinic. Each clinic
what a couple of our previous athletes had to
- Three lectures on
- An hour long
skills practice session
- An individual swim
- A DVD of each swimmer's
- A CD of all camp materials
"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
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." -
clinic fee is $99 and is limited to twenty
athletes. Sign up
Training Tips of the Month
by Marty Gaal,
January and February are typical
months to log steady base training miles.
While these types of workouts should make up the
backbone of your workout, consider a including few
You can include faster swim sets
year-round, since swimming is generally easier to
recover from and does not tear down your body as
much as running.
Some short interval
work or tempo efforts on the bike and run will
help prepare you for more intense sessions later
in training AND will help your body burn off that
winter coat a bit more quickly.
drills and plyometrics should be included two or
even three times a week during this time of
year. It only takes a few minutes at the end
of a run.
If you don't have the time to get
to the gym for a regular resistance strength
training session, include a home based routine a
couple times a week. A routine including
standing squats, 1-leg squats, lunges, situps,
bridges, planks, and pushups will work quite a few
of your major muscle groups while not requiring a
huge chunk of time.
Be sure to adjust your
sleep schedule to the higher volume training
you're probably including at this time of
If you haven't picked a 2009 race
goal, now's the time!
Have a great season
and we'll see you at the
Lessons Courtesy of our Dog
We think too much. We stress too
much. We put boundaries on our abilities. Many
times, we are our own worst enemy because we don't
believe in ourselves. It can be tough because
oftentimes we all ride the fine line of wanting to
do well, but also not wanting to put ourselves
totally out there in case we don't quite meet our
goals. But how will you ever know UNLESS you put
yourself out there? And what's the worst if you
don't totally meet your goal? I bet along the way
you have learned a whole lot about yourself and
improved a bunch.
I was thinking
about this the other day as I watched our dog,
Tassie, do something she has done since she was a
puppy. We have a large deck in our backyard, and
it has unevenly spaced deck railings surrounding
it. Instead of running around the side to the
stairs and the 'correct' opening of the deck,
Tassie will charge from the backyard right through
the deck railings to get to our back door if she's
in a hurry. It's never occurred to her that she's
not supposed to go through there.
Sometimes she'll pick the wrong railings
to squeeze through (the deck was obviously a home
'project' at some point in its history), but this
doesn't stop her. She'll move over and find ones
she can get through. She doesn't think that she
shouldn't go through there - it's the obvious
choice because it's the quickest way to the back
The railings are boundaries that she
completely ignores, and once again, I've learned a
life lesson from my dog.
thinking and stressing and don't put boundaries on
yourself...and if you do find boundaries, run
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