From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Tuesday, January 15, 2013 8:24 PM
Subject: One Step Beyond Coaching Newsletter - Nov/Dec 2012
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume IX, Issue XI-II
November-December, 2012 
This Month
Triangle OW Swim Series
Athlete News
Crafting a Seasonal Plan
OSB Masters Swimming
OSB Swim Clinics
Triangle Open Water Mile Swim Series

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2013 Race schedule:

Saturday, May 11 - Jordan Lake Open Water Challenge (at Vista Point) 1.2/2.4

Sunday, July 14 - Little Uno and Big Deuce (at New Hope) 1 & 2 milers

Saturday, September 14 - Triangle Open Water Championship (at Vista Point) 1.2/2.4

cabinet connection

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 Mayan Long Count Calendar Next Level Newsletter - December 21, 2012. Happy holidays and welcome to the next b'ak'tun! 
Recent OSB Athlete News

  • Mike Sumbs and Audrey Schipprack finish strong at Ironman Arizona, a first for both! 
  • Frank Rexford run his first marathon at Kiawah Island Marathon 
  • Mary Robbins PRs and 2nd OA at the Reindeer Run 5k 
  • Big crew of OSB runners at Kiawah half - Cari Soleo, Kari Mayhew, Michele Rivera, Angie McDonald, and Coach Bri!
  • Big crew at the Reindeer Run 5k - Peggy Taylor, Dave Culbertson, Doug Cowell, Erik Johnson, and Jason Galarneau
  • Jason Galarneau PRs at the 2nd Empire Jingle Bell 5k 
  • Kory Gray PRs and 2nd OA at the Skinny Turkey half-marathon - he was sent off course so it's unofficial but we still think it was a good run. :)
Crafting a Seasonal Plan
Marty Gaal, CSCS

If you haven't picked a few athletic goals for next year, the holiday season is a good time to do so. You've probably fallen off the wagon with your regular routine and are eating lots of yummy treats - which combine to lead to loss of fitness and a bit of weight gain. It's not the end of the world, but don't dilly dally your return to routine in the new year.


You should always pick a goal that is meaningful to you, is reasonable to achieve within a set time frame, and with some upper and lower limits on success. Written differently, it means pick something within a year or so that you can target. Pick something that is challenging but not impossible. Allow yourself some wiggle room on what will constitute success - if all goes well you can hit that super great result, but if life gets in the way you can be satisfied with a result that will still make you smile.


There are a few key attributes that will help you meet this goal.


Make it a concrete goal.

Instead of an open-ended goal like "I want to run faster," make it "I want to run a sub-20 minute 5k in 2013." Set a time limit deadline and a time or performance specific.


Create milestones along the way.

20:30 at May 5k

20:15 at July 5k (could be slower due to summer heat - just an example)

20:00 or under at September - October 5k


Adopt a specific training approach.

There are many ways to achieve athletic goals. If you mix and match conflicting approaches throughout your season, it decreases your chances for success. Pick a specific approach that suits your style and temperament, and stick with that. An approach that works for your best friend will not necessarily work for you. This is where professional coaching can come in handy.


Be consistent.

The quickest way to derail your training and lose your progress is by being inconsistent at any point. Miss a few days here, another few sessions here, and you're off track before you know it. Remember, some training time is always better than no training time, with rest periods / injury recovery being the exception. In other words, if you're really busy and won't make your one hour run with intervals, a 20-30 minute easy jog is still much better than skipping the session entirely.


Be positive.

Not every session will be great and not every week will go perfectly. The trend of your training is what's important. Find something positive in every session or event, even if it's just "hey, I made it here!"


Be flexible.

Life will get in the way. You'll get a promotion or have a baby. You'll have to take an extended family trip. The car will have a breakdown. The bike will break down. You'll buy a new house. Life, family, and work related events take a toll on your total stress levels, and you'll need to adjust your short term and/or long term goals to meet the new situation.  If you stick with realistic but challenging goals within your new framework, it will help you achieve fitness, a healthy lifestyle, and personal satisfaction. Ultimately, that is what athletic training is really all about.



Marty Gaal, CSCS, owns One Step Beyond with his wife Bri Gaal. He has been coaching adult triathletes, swimmers, and runners since 2002.  


Welcome Coach Daniel Scagnelli

Daniel Scagnelli, MS, CES, CPT has been active in sports since he could take his first steps. He has been training and competing as an endurance athlete for over six years and now focuses on long-course triathlon events. Whether you are a young athlete shooting for your first 5k, looking to "cat up", or consider yourself a time crunched distance athlete, Daniel has the knowledge to help you reach your goals injury free.

Daniel holds a masters degree in exercise science, USA Cycling coaching license, is a Clinical Exercise Specialist (CES) through the American College of Sports Medicine, and is a Certified Personal Trainer through the American Council on Exercise.

Click here to read more about Daniel and his coaching philosophy.

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.  

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.

2013 dates coming soon

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.

2013 dates coming soon

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.

2013 dates coming soon

Please visit our camp/clinic page to sign up!

One Step Beyond is an endurance coaching business based in Cary, North Carolina.  OSB is co-owner and primary sponsor of the Triangle Open Water Mile Swim Series and Old School Aquathon Series. To unsubscribe from this newsletter, follow the directions below.
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