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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More Upcoming Events in
Cary
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Powerstroke®: Speed
through force and form DVD on sale now!
We have made the Powerstroke DVD
available for pre-release sales at a significant
discount!
We expect the DVD to be
completed by mid to late July, 2009. You can visit
the website at www.powerstroke-dvd.com to reserve your
copy today.
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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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OSB Powerstroke
Ezine
Looking
for regular swim workouts and tips? Sign up for
the Powerstroke
Ezine, a weekly that includes tips on swim training,
gear, and workout ideas.
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| Dear
Marty,
Welcome to the Next Level
Newsletter - Volume VI, Issue VI.
Temperature = summertime!
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Triangle Open Water Mile
Swim Series
Congratulations and
thanks to the over 100 athletes that joined us for
the first annual Jordan Lake Open Water Challenge,
the second swim in the Triangle Open Water Mile
Series, on June 7, 2009! The
winners:
Male: Patrick Woodruff -
20:59
Female: Kim Rice - 23:32
Our next
event - The
Nuclear Swim, will be held on August 30 at
Harris Lake County Park.
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.
Tell your
friends! |
Powerstroke® Triathlon
Swim Clinic
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
& underwater/above water filming
- 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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OSB Athlete
News!
- Rudy Kahsar PRs and takes 3rd
Amateur (12th overall) at Eagleman 70.3
- Kerry Troeser takes 3rd AG at
Eagleman 70.3
- Coach Marty wins the 1st annual
Battle at Buckhorn Triathlon
- Cindy Marks takes 3rd overall
at the Battle at Buckhorn Triathlon
- Chris Simpson finishes his
first triathlon at the Black Bear Sprint
Triathlon
-
Karen Crews PRs and takes
first Athena at Kerr Lake
Triathlon
- Tim Gensler PRs
at the Memphis in May
Triathlon
- Dawn Petty PRs by 20 minutes at
Eagleman 70.3
- Coach Bri wins the Breezy Point
Sprint Triathlon
- Heidi Staub PRs and takes 2nd
Master at the Kerr Lake Triathlon
- Heidi Staub PRs and takes 1st
AG at the Kinetic Half Triathlon
- Leslie Homes takes 1st AG in
her first triathlon at the Riverwood
Triathlon
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Training Tip of the Month
-
Triathlon Improvement
Every athlete has a weakness. It
may be a general propensity towards injury, poor
nutrition, or just a really slow swim.
Whichever it is, one of your main training goals
should be to improve your weaknesses and maintain
your strengths. Here's a short refresher on
what to do to improve specific
issues.
Injury prone - often a result of a)
poor nutrition in older athletes and b) not
listening to your body and backing off when you
are tired or overly broken down in younger
athletes. Proper nutrition is key to making
sure your muscles and organs get the
micronutrients they need to rebuild.
Training through fatigue is not always the best
thing to do - fatigue is your body's way of
telling you it needs a break.
Solutions:
- Proper nutrition
- Proper rest
- Strength and flexibility
conditioning
Slow
runner - not all of us are designed to be fleet of
foot, but there are a few things you can do to
improve those run times.
Solutions:
- Improve body composition
(diet)
- Running drills and
plyometrics
- Proper shoes
- Regular speedwork (interval
training)
Slow or
weak cyclist -some people are born to ride, and
you might not be one of them! But again,
there are ways to improve this crucial leg.
Solutions:
- Ride a lot during the off
season
- Hill intervals
- Big gear / Muscle tension
intervals
- Improve bike
position/aerodynamics
- Core strength (so you can push
with all your muscles)
Slow swimmer - this one's pretty
common, and so are your solutions:
- Find a stroke technique
coach
- Swim at least 3x per week every
week for a year
- Join a master's swim team for
that extra push
- Always include a few drills
during your workouts
For a sport like triathlon, you'll
constantly be working on one issue or
another. That is part of the fun and the
challenge of this particular
sport.
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NEW: One Step Beyond
Running
Coached
Workouts
Coaches Bri and Marty are bringing coached
RUNNING workouts to the neighborhood
(Raleigh-Cary). You can now SWIM and RUN
with your coaches.
We will start the
coached running workouts on Monday, June 1st,
2009.
Is it difficult for you to
find a regular group to run with? Have
trouble staying motivated on your own? Our
new coach-led run workouts are for
YOU.
Either Marty or Bri will be on hand to
help you stay motivated, count laps, give
intervals, shout, cheer, and in general be your
on-site coach. They also will instruct you
on proper form and post-session stretching.
If you are training for a specific race or
distance, they will tailor the day's workout to
your goal.
Practice
times are:Monday 545-7AM Swim at
TACMonday
6PM-645PM NEW
Tempo run at Bond Park
(Cary)Monday 730-845PM Swim at
TACTuesday 6-645AM Run, drills &
plyometrics at Bond
ParkTuesday 730-845PM Swim at
TACWednesday 545-7AM Swim at
TACThursday 6-7AM Interval/tempo Run
at various trails
Thursday 730-845PM Swim at
TACFriday
6-7AM Swim at TAC
The fee
structure:
$75 per month for ALL coached
workouts
$30 per month for running only
workouts
$50 per month for swimming only
workouts
Click
here to sign up and for all details - and for
the upcoming week's
locations.
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