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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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
well-run races if you're ever in area and stop by the
OSB table to say
hi!
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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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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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| Dear
Marty,
Welcome to the Next Level
Newsletter, Volume V, Issue XI!
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In Athlete
News:
- Cari Soleo qualifies for the
Boston
Marathon at the Richmond Marathon!
- Kerry Troester takes 18th at
the 70.3 World Championship in
Clearwater!
- Tracy Archer, Shawna Anstey,
and Rich Newsome all finish their first Ironman
at IM Florida!
- Kathy Larkin takes 1st AG at
the Beach 2 Battleship Half!
- Karen Crews takes 3rd Athena at
the Beach 2 Battleship Half!
- Michelle Harwood qualifies for
the Boston
Marathon at the Marine Corps
Marathon!
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Healthy Eating - on a
budget
Jennifer Patzkowsky,
MS, RD/LDN
We are
all experiencing the budget crunch. Race entry
fees are getting more expensive and food costs are
soaring. Even though smart eating can seem
difficult when you are counting your pennies, but
it doesn't have to be. With careful meal planning,
shopping, and cooking you can trim both your
waistline and your food budget.
Frequent
eating out can be disastrous to your pocketbook.
(Spending $5 a day on a "value meal" for lunch
adds up to more than $1,200 per year.) Even if you
spend a little more on convenience items to make
your lunches, you will probably save more in the
long run. Here are some suggestions to help you
get the most of your food budget.
Read the
full article here!
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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 Powerstroke 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!
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Plyometrics
Marty Gaal,
CSCS
Plyometrics are an excellent way
to develop strength and coordination, and add some
speed to your run without doing the same old
boring running intervals.
The definition of
a plyometric is an exercise that involves an
eccentric muscle contraction (contract and
lengthen) followed by a concentric muscle
contraction (contract and shorten). In other
words, most involve jumping motions of some
sort.
A simple plyometric is jumping
rope. A more advanced plyometric is a box
jump (from the ground jump up 12 to 18 inches to
the top of a box, and then back
down).
Plyos are demanding and tough on the
body, and you should build into a plyometric
routine slowly. Start with a simpler routine
like this:
jump rope for 30 seconds to 1
minute
- rest break
- 2 leg hops (jump forward with
effort) 5 times
- rest break
- standing jumps (jump straight
up) 5 times
The
first time you do this you might do it just once
or twice through. Once you are comfortable
with a routine like this, include more repetitions
(10 reps instead of 5 times) or repeat the series
more times (4x through instead of 1 or
2x).
A more advanced routine could
be:
- 1 leg hop forward 10 times
(each leg)
- rest break
- 10-20 box jumps
- rest break
- uphill sprint (run fast uphill
20 seconds)
- break
Before starting any plyometric routine,
you should consult with a strength coach or your
trainer to ensure the routine is designed
according to your ability and needs. These
are tough and you'll be sore after, but they are a
great way to help build strength and avoid
injury.
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Powerstroke® Triathlon
Swim Clinics
next date - January 10,
2009
Join us
on 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 $99 and is limited to twenty
athletes. Sign up
here today! | |
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