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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My
Favorite Workout
by OSB Athlete
Kerry Troester
My favorite
workout is what Marty calls the broken brick, comprised
of a 15-20 mile bike ride followed by a 20 minute
run. You complete this pattern three times,
building in intensity each round.
Each time I've
done this workout I've recruited several 'partners in
crime' to join me. At the end, you know you've had
a good workout and we bring lots of snacks and
refreshments for some post-workout fun.
Kerry, who lives in Raleigh, is a runner turned
triathlete and recently qualified for the 70.3 World
Championships in Clearwater, Florida. In 2008 she
won the women's masters division at the White Lake Half,
5th AG at Timberman 70.3, and took 2nd overall at the
Kerr Lake Triathlon.
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One Step
Beyond is a proud coaching sponsor of the 2008 Trysports
Triathlon Development Series, a group of races that
caters to beginner triathletes.
Check out
these races if you're ever in the North Carolina
area!
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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 V, Issue X!
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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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In Athlete
News:
- Audrey
Levorse finishes her first triathlon at
the Richmond Sprint Triathlon
- Amy
Kramer takes 5th AG at the Hermosa Beach
Arrowhead Day Triathlon
- Justus
Koester takes 2nd AG at the Health First
Olympic Distance Triathlon
- Heather
Honnold takes 4th AG at the Pinehurst
Triathlon
- Alysia
Lovgren takes 2nd woman at Anna's Angels
5k in Durham
- Coach
Bri wins the Anna's Angels 5k in
Durham
- Jen Davis,
Tara Tobias, and Michelle Harwood
represent at USAT Nationals
- Cari
Soleo takes 2nd AG at the Wilmington YMCA
Triathlon
- Rudy
Kahsar wins the Big Lick Triathlon by 4
minutes
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Powerstroke® Triathlon
Swim Clinics
October 18 and January 10,
2009
Join us
on October 18th or 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 $95 and is limited to twenty
athletes. Sign up
here today! | |
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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