Subject: One Step Beyond Coaching Newsletter - Feb 2013

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume X, Issue II

February, 2013  


Triangle Open Water Mile Swim Series

cabinet connection


2013 Race schedule:

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

Sunday, July 21 - 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.



Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following races and teams in 2013:

AAA North Carolina Triathlon Series  

Trysports Triathlon Series

FS Series Triathlons


Triangle Open Water Mile Swim Series 

Old School Aquathon Series   

NC State Triathlon Club 


The FSU Triathlon Club 





Dear Marty,

Volume X, Issue II - The February 2013 Better Late than Never Edition! 


Recent OSB Athlete News:

Brad Davis runs the Myrtle Beach Marathon
Michele Rivera runs the Myrtle Beach Marathon
Doug and Cecily Thompson run the Myrtle Beach Half
Mary Robbins 2nd AG at St Pete Suncoast 10k
Coach Bri 2nd OA at St Pete Suncoast 5k
Julie Worden takes 5th AG Cary Class Duathlon short course
John Worden takes 2nd AG, 6th OA Cary Classic Du Long
Brian Mann takes 2nd AG Cary Class Duathlon short course
Julie Paddison takes 2nd AG Cary Class Duathlon short
Coach Bri takes 2nd OA Cary Class Duathlon short course
Coach Marty takes 3rd AG Cary Class Duathlon short course
Melissa Alfano takes 3rd AG Cary Class Duathlon short
Roger Lias takes 3rd AG Cary Class Duathlon short course
Stephanie Turner takes 6th AG Cary Class Duathlon long
Kory Gray takes 4th open/elite Azalea sprint triathlon
Kimberly Spence takes 1st AG, Azalea sprint triathlon
Frank Rexford takes 2nd AG Hard Hill Climb 10 miler
Coach Daniel takes 2nd AG Azalea sprint triathlon
Angela Respecki takes 1st AG, 3rd OA Subic Bay sprint tri
Dennis Respecki takes 2nd AG Subic Bay sprint triathlon


Brick training for beginners

Marty Gaal, CSCS


A brick in the triathlon world usually refers to a bike-run workout but would also include a swim-bike workout. Brick workouts are important in triathlon since the sport is made of up of three consecutively run legs - swim, bike, run, in that order for the most part.


If you are new to the sport of triathlon and/or it has been a while since you've exercised regularly, you don't want to leap right into brick workouts. Give yourself several weeks of easy-steady aerobic training and light strength training to first build your aerobic fitness base.


Brick workouts don't have to be hard, but they are taxing on the system. When you switch from cycling to running, you are using many of the same muscles but in slightly different movement patterns (legs) or entirely different movement patterns (arms). If you do a swim-bike workout, you are switching from using primarily your arms and upper body to primarily your legs and lower body. In other words, just the change in your movements, body position, and muscle groups used is tough work.


That is why the first time you hop off the bike and run should not be in a race. It will hurt like heck and you may say to yourself, "This is the hardest thing I have ever done!"


After 2-3 months of base training, it is time to add in the brick workouts. A starting brick workout can be as simple as ride 45 minute to 1hour, then quickly change into running gear and run/jog 10 minute easy. "Easy" may not feel easy as the first time most people do a brick they find the run to be hard regardless of their desired effort level.


From the point that you complete that first brick, my recommendation is to include at least 1 bike-run brick workout per week. As the weeks progress, you can either lengthen the duration of your brick or increase the intensity. For a sprint your distance should get into the 15 mile bike - 2mile run distance. For Olympic distance at least one brick should be 20 mile bike - 3 mile run. For those of you training for a 70.3 / Half-Iron distance event, ultimately you would want to get to at least one brick that is in the 50 mile - 6 mile distance.


At least one time prior to your race you should build your bike into your goal race pace, and then run several minutes at your goal pace off the bike, so on race day you are not surprised by the discomfort of this sort of effort.


You can go farther on these but be aware of the exertion levels and recovery time longer or harder bricks demand.


Swim bike bricks are also useful but harder to pull off as they require taking your bike to a pool or body of open water. Ideally at least once before your race you will swim half or more the distance of the event, then bike some to all of the distance. Repeated swim-bike bricks will help your body adapt more quickly to the transition from prone swimming with minimal leg use to semi-upright cycling with lots of leg exertion.


Slightly more advanced bricks include repetitions of shorter duration multiple times. Examples of a sprint triathlon focused multiple brick:


Bike 5 miles - run 1 mile - bike 5 miles - run 1 mile

Swim 400 yards - bike 3 miles - swim 400 yards - bike 3 miles


A more complete brick AKA a practice triathlon would include some time in all disciplines consecutively. Again, this is a good thing to include at least once prior to racing in your first triathlon. You do not need to complete the entire distance - just some of it, and you might include some time at your goal race effort so race day is no shock to the system.


I did not include full Ironman (140.6) brick suggestions because in my opinion you shouldn't be training for an Ironman if you're just getting into the sport. To really prepare well for an Ironman requires several seasons of consistent triathlon training.


Marty Gaal, CSCS, is lead coach and co-founder of One Step Beyond. He has been writing articles like the one above since 2000. Marty's favorite brick is 15 mile bike - 3 mile run  - 15 mile bike - 2.5 mile run - 15 mile bike - 2 mile run. 



One Step Beyond
Masters Swimming  

Masters logo11

Looking for a solid season of swim training in the Triangle area?  Join the TITANS-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.

TITANS-OSB Masters details.  



OSB Swim Clinics and Lessons in 2013

One Step Beyond offers 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.

February 24

Powerstroke Freestyle Technique clinics are 5.5 hour in-depth classes on swim mechanics and methods for speed and power improvement.  Includes videotaping and feedback.  Early Intermediate to Advanced level.

March 30 - spots available
October 5

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.

April 27 - spots available
June 9
July 13
August 11

Individual swim lessons
We also provide individual swim lessons in the pool year round, as well as open water during summer.  These can be 1/2 hour or full hour with under and above water video taping.

View all swim lesson options here

View all clinic options here


One Step Beyond
Winter Camp Wrap-Up 


Our ninth annual winter/spring break training camp was a lot of fun.  We returned to St Pete Beach and the surrounding area for 4 full days of training (Wednesday thru Saturday) and finished with an easy ride on Sunday morning prior to leaving town.  



Greeting the morning with a beautiful sunrise

While everyone's mileage varied a bit depending on circumstances, we averaged 4+ hours of triathlon related workouts each day with just under 2 hours on Sunday.   


Coach Bri "refueling" in downtown St Petersburg  


The happy "before" picture 


Windy Friday long ride on Suncoast Trail  

We will host camp number 10 in the late winter of 2014, so stay tuned! 


Visit our Facebook page for all the pictures! 



Marty Gaal

I recently gave two presentations and we put them online if you'd like to take a look.  At some point they'll be turned into longer articles. 


The importance of base training


Half-Ironman specific training 



Marty Gaal, CSCS, owns One Step Beyond with his wife Bri Gaal. He started swimming in 1981 and has been coaching adult triathletes, swimmers, and runners since 2002.  A 5x Ironman, Marty prefers 5k fun runs and cheering from the sidelines these days! 



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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One Step Beyond | PO Box 4622 | Cary | NC | 27519