August 30 & October
Join us on August
30th or October 18th at the Triangle Aquatic Center in
Cary, North Carolina. These six hour clinics will
include two hours of swim instruction, triathlon
training lectures, and lunch! Click
here for all the
Live in the Triangle
area and looking for a great master's swim
program? Join us at the Triangle Aquatic Center at
275 Convention Drive in Cary. Practices are
Monday, Wednesday, and Friday mornings from 6-7
AM. Read all
the details here!
After many years
involved in the sport, you may find your interest in
strict triathlon training waning from time to
time. Here are a few tips to keep yourself
motivated and interested in the sport:
groups. By far this is your best
option. You can enjoy the social aspect while
still getting quality training sessions in.
Masters swim teams, track groups, and cycling groups are
all over the place. You just need to
Mix up your
location. A short vacation to the mountains
for some climbing or extreme trail running may be just
what you need. Or maybe your the beach type -
there's nothing quite like running on the beach, or
bodysurfing some nice waves!
Pick a new race.
If you've done your local sprint for ten years running,
it may be time for you to expand your horizons and race
against some new faces.
Change your mode.
If you normally run on the road, hit the trails.
Go mountain biking instead of road cycling. Hit
the lake or ocean for an open water swim instead of your
Switch it up
entirely! Maybe it's time to go kayaking,
play tennis, or join a sports league. There's no
rule that says triathlon is the only game you can play.
We've finished a few
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.
Welcome to the Next Level
Newsletter, Volume V, Issue VI! Summer is
In Athlete News:
- Mike Lotterhos PRs at the
- Kathy Larkin takes 2nd AG at
the Colonial Beach Triathlon
- Greg Capps PRs and takes 5th AG
at the Triangle Triathlon
- Kerry Troester PRs and takes
2nd Master at the Triangle Triathlon
- Duncan Rougier-Chapman takes
1st Master at the Triangle Triathlon
- Rudy Kahsar wins the Cincinatti
One World Triathlon (Duathlon)
- Karen Crews takes 2nd AG at the
Wake Forest Triathlon
- Alysia Lovgren takes 3rd elite
at the Kure Beach Triathlon
- Kathy Larkin takes 1st AG at
the General Smallwood
Blue Ridge Mountain
Training Camp, August 18-24
us for a scenic triathlon training camp in the
beautiful Blue Ridge Mountains of Western North
Carolina! One Step Beyond campers will stay at the
Lake Logan Episcopal Center in Canton, NC. The
Episcopal Center is located on pristine Lake Logan
and offers 300 acres of privacy and mountain
solitude, with summer temperatures in the low
Cycling access to the Blue Ridge
Parkway is just a couple miles away, and the
surrounding state and national parks offer
extensive hiking/running trails.
Historic Asheville and Waynesville are both
just twenty minutes away. This
is going to be a great summer getaway for
outdoorsy types. Read
all the details here.
Six day Price: $900 for six
nights, meals and lodging included
Price: $600 for four nights, meals and lodging
Quick tips for a race
by Coach Bri
- Be confident - pick up the pace
and try to get in someone's draft. Often times
just a little bit effort expended to get on
someone's feet will make the swim much easier
and you'll find yourself swimming relaxed and
- Pick a mantra while you're out
there so you don't daydream: "long and strong"
or "pull hard" are a few favorites
- Quicken the kick at the end so
you get some bloodflow going in the lower half
of your body. This allows you to transition
smooth to the bike.
- Don't let your heartrate go to
high right out transition - it's easy to get
- Keep that cadence up!
- If someone passes you - don't
be afraid to go with them. Of course, I don't
mean draft off them, but it can be easy to get
into a lull and having someone ride by you is a
great way to snap out of it.
- Spin your legs the last few
minutes (or miles depending on the length of the
race) to prepare for the run
- Immediately out the gate - keep
that cadence high! Sometimes you can feel pretty
awful but keep your legs moving quick and you
too will be moving quick
- I like to pull my visor down
and GO - I almost use it like blinders for a
horse; don't look around and waste effort when
you should be focused on your race
- Don't look back - the finish is
in front of you, there's nothing back there for
- When it really starts to hurt,
focus on your form. In the end, the people who
are the most efficient are going to last the
longest and have the better runs
by Jennifer Patzkowsky,
Always on the go,
athletes need a quick effortless way to get in
After a hard workout, it
might seem faster and easier to stop at your local
smoothie store than make your own, but becoming a
regular can hinder the benefits of your exercise
routine. Not all smoothies are created equal, with
some containing your entire calorie needs for the
day. Smoothie King's 32-ounce Hulk Strawberry
contains 1,597 calories and 53 grams of fat! To
make your next smoothie experience a healthy one,
make these smart, on-the-go selections:
Keep it real: Juice concentrates,
fruit purees, frozen yogurt, chocolate milk and
syrups increase sugar and calories. Look for whole
fruit or at least 100 percent fruit juice instead.
The additional benefit of fresh fruit is extra
fiber, which makes your smoothie more filling.
Keep it small: Calories in smoothies
can range from 300 to 1,200, and they contain as
high as 95 grams of carbohydrate, depending on
size. Extra ounces mean unnecessary calories.
Stick with smoothies that are no more than 16 to
Keep it low fat: With
ingredients like ice cream and whole milk, your
strawberry smoothie could compete with a
McDonald's chocolate milkshake in terms of
calories and fat. Choose shakes with lower fat
ingredients like skim milk, soy, cottage cheese or
low-fat yogurt. Add peanut butter for protein and
healthy monounsaturated fat, but do so in
moderation since one spoonful contains 100
Keep it simple: Smoothies
are already high in vitamins and minerals, so just
say no to extras such as energy and immunity
"boosts". Stick with the basics -- low-fat
dairy and fresh fruit -- and you'll get all the
nutrition you need.
Smoothies are a
great way to get in your fruit and calcium intake.
But beware; they can be high in calories depending
on the ingredients. Be a wise consumer and chill
out with a cool nutritious smoothie.
Smoothies from Smoothie King and
Smoothie King- go
online for their nutritional information:
Most Trim Down
varieties are good choices.
Make it with
Splenda or no sugar instead of turbinado sugar.
Splendid Smoothies: 200 calories or less
it with Splenda or no sugar instead of
Make your own smoothie at
Start with 8 oz of skim milk or low fat
Add 1 cup of fruit: banana,
strawberries, blueberries, etc.
Add ¼ cup of
juice: orange, etc
If you need extra sweetness,
add Splenda or Equal
To boost your
protein intake, add a scoop of protein
powder. Blend until
To unsubscribe from
this newsletter, you can now click the unsubscribe
button below. Or you can run in circles for