From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Tuesday, January 15, 2013 8:21 PM
Subject: One Step Beyond Coaching Newsletter - May/June 2012
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume IX, Issue V & VI
May-June, 2012 
This Month
Triangle OW Swim Series
Athlete News
High Intensity Training
OSB Swim Clinics
Old School Aquathon Series
OSB Masters Swimming
Triangle Open Water Mile Swim Series

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2012 Race schedule:

May 12 - 5280 Swim
June 17 - Jordan Lake
July 21 - Big Deuce / Little Uno
ugust 18 - Nuclear Swim
September 29 - Open Water Fall Finale

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Powerstroke®: Speed through force and form DVD  
The DVD includes more than two hours of video of freestyle technique, drills, and common stroke errors & how to improve your high elbow catch and early vertical forearm.  We include underwater, above water, and freeze frame analysis.

Visit the website to read all about the DVD and purchase your copy today.

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Dear Marty,

Welcome to the Next Level Newsletter - May/June 2012.  It's been busy! 
Recent OSB Athlete News

  • Coach Bri 1st OA at Smile Train Sprint Tri
  • Mike Conlon 1st AG at Smile Train Sprint Tri
  • Kory Gray PRs and 2nd OA at Hope for Haiti 5k 
  • Tom Crichton PRs at Ironman Coeur d'Alene
  • Dave Culbertson, Michele Rivera, and Julie Paddison conquer their first Ironman at Coeur d'Alene
  • Laurie O'Connor 2nd AG at Bandits Triathlon
  • Mike Shurko 2nd Clyde at Bandits Triathlon
  • Heather Honnold 2nd OA at 3 Little Pigs Triathlon 
  • Coach Marty 3rd OA at 3 Little Pigs Triathlon
  • Jason Schneider PRs at 3 Little Pigs Triathlon  
  • Audrey Schipprack 1st AG at Old School #1 and 2 
  • Erin Cutrell 1st OA at Old School Aquathon #1
  • Cari Soleo 1st AG at Old School #1 and 2 
  • Kory Gray 4th OA at Kure Beach Double Sprint
  • Paul Eppers PRs at Kinetic Half Triathlon 
  • Doug Cowell 4th OA at Kerr Lake Intl Triathlon
  • Tori Arens 2nd AG at White Lake Sprint 
  • Kari Mayhew 4th AG at USAT Long Course Du Nationals
  • Jason Klaitman 2nd AG at Kerr Lake Intl Triathlon
  • Angie McDonald 3rd AG at Kerr Lake Intl Triathlon  
The Appropriateness of High Intensity Training for Long Distance Racing
Coach Marty Gaal, CSCS 

The popularity of Ironman®, Ironman 70.3® events, and newer branded races like Rev3 continue to bring many new triathletes to the sport and helps to retain seasoned athletes with new destination-style events.  A thematic question I have from new prospective athletes is regarding time constraints in their daily life and the volume/intensity of training required to be ready for longer triathlons.    


Training for competition (vs exercise for health) is at its root a function of volume and intensity.  Additional factors like adequate recovery, proper nutrition, mental prep, technique, race execution, and avoiding injury round out a good training program.  But the main questions are simply: How much can you train (volume); how hard can you train (intensity); and how much time do you need to recover (not training) before you can train again?


A school of thought is that for some athletes, less volume and higher intensity/effort is the way to go.   


My perspective is that there are really only two types of long distance specific athletes who fit the bill for this type of training structure: Veteran athletes with multiple seasons of higher volume training under their belt, and mid-level athletes who have proven to be durable, with limited time available to train.  


Such an approach is not appropriate for new athletes.  However, I occasionally see this being sold as the way to go.  It is an easy solution - One year to an Ironman!  Low volume training plans!  I could not disagree more as far as this population goes.  New and even many mid-level athletes lack the athletic age (time in sport) for their bodies to be adapted properly to absorb the sort of continued high intensity that these programs must include to make up for the lack of overall training volume.  I am writing about developing resiliency in tendons and ligaments, range of motion, muscular elasticity & strength, and everything else that is a side effect of chronic exercise.   


In a nutshell, for most folks that get into triathlon, training for an Ironman distance event in your first year on a lower volume-high intensity approach is not a great idea.  You have a much higher chance of injury, which equals sub-par or Did Not Start status (you're hurt) at your chosen event.  Unless you have some significant background in sports, you should make it a two or three year plan, at a minimum.    


These sort of high intensity-lower volume plans can see some more experienced and durable athletes through a long distance event with good results.  These athletes have several factors in their favor, including experience, previous adaptation to exercise, and an enhanced ability to do multiple hard sessions in a training period and still recover well.  I have done this myself, but it was after several seasons of "lots of miles." 


I write good results because the best results, as far as long distance racing goes, are still ruled by volume of training - most of it at or just over/under goal race effort with the occasional high intensity workout in the right place - and the ability to recover quickly.   


Marty Gaal is co-owner and head coach of One Step Beyond. Coach Marty has been a competitive triathlete for twenty+ years and coaching since 2002.  You can learn more about coaching services and camps/clinics with One Step Beyond at  


Upcoming OSB Swim Clinics

We offer three different types of swim clinics throughout the year:

Beginner Swim Clinics focus on breathing patterns, comfort, and the key freestyle techniques for swim training & improvement. 3 hours long. Beginner to Early Intermediate level.

December 2

Powerstroke Freestyle Technique clinics are 6 hour in-depth classes on swim mechanics and methods for speed and power improvement.  Includes videotaping and feedback.  Early Intermediate to Advanced level.

July 15
October 27

Open Water Training clinics are conducted at lakes, oceans, and bays and cover all the tools, tips, and tricks you need to improve your ability and confidence in open water.  3 hours long. All levels.

July 8
August 11
September 16
September 23

Please visit our camp/clinic page to sign up!

2012 dates:

May 23 (evening race) - 1/2 mile swim - 2.5 mile run
June 13 (evening race) - 3 x 1/4 mile swim - 1 mile run
July 4 (morning race) - 1/4m swim - 2.5m run -1/4m swim

One Step Beyond and FS Series present a mid-week summer swim-run series to the Triangle area. 

Each Aquathon will take place on the first (or second) Wednesday of each month in May, June, and July.  May and June race start time is 630PM. July happens to be July 4 and will start at 8AM in the morning! 
These events are low-key and a great way to check your fitness against your local training partners.  Bring some grub and hang out after. 

Entry into all 3 races is $60, or $25 per event.
2-person relays are welcome for $75 for the series or $30 per event.

Read all the details at

One Step Beyond
Masters Swimming  

Masters logo11

Looking for a solid season of swim training in the Triangle area?  Join the TAC-OSB Cary Masters swim team at the Triangle Aquatic Center (TAC) in Cary, North Carolina.  All workouts take place at TAC.

This is a year-round program open to all 18+ athletes.

Practice times are:
Monday 545-715AM distance & aerobic endurance
Monday 800-900PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique 
Wednesday 545-700AM mixed stroke  
Wednesday 800-900PM mixed stroke 
Thursday 600-700AM distance and mid-distance
Friday 545-7AM core strength, swim speedwork

Some Saturdays 700-830AM coaches choice 

The fees:
$52.50 per month for all swim workout times, or $6.50 per session.

Click here for all the details.  

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