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Subject: One Step Beyond Coaching Newsletter - Jan 2013

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume X, Issue I

January, 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,

We hope you are having a great start to 2013! 


Race Season is Nearly Here!

Bri Gaal 


It's already February, and amidst all the desserts eaten during the holidays, the sickness that has rotated through us all (sometimes multiple times), and frigid outdoor bike rides where you may have even donned a scarf (I'm looking at myself - it was overkill, fyi), we are mere weeks away from the triathlon season! It's true, and when you sit down to count out the weekends left until your first race it may be just enough to light a fire under yourself and get serious about staying consistent with your training.


It can be easy to blow off some workouts throughout the winter. No matter how many times your coach suggests working on your weakness or increasing your aerobic capacity through lots of easy training, the days can get away and the idea in the back of your mind that you have plenty of time can turn into a wide eyed HOLY CRAP I AM OUT OF SHAPE AND MY FIRST RACE IS IN 5 WEEKS!


Before you get too amped up, it is still winter no matter what Punxsutawney Phil says. You do have time to get in shape if you follow an appropriate plan. What you don't have time for are anymore excuses! Many of you have been getting in great base training and will soon be adding in some race specific workouts throughout your build phase. Some of you may still be in your base phase and need more long - easy training.  


If you've been consistent - great job and stay there! If you haven't - now's the time! The days are getting longer and sometimes they're even warmer. But there is no doubt you will be much happier and more confident when you toe the line for that early season race, knowing that you have toughed it out and gotten these winter workouts done. 


In summary:

  • If you've been getting all your workouts in, stay the course
  • If you've been blowing off workouts left and right - STOP IT! :)
  • The holidays and the Superbowl are over, so we don't have any big excuse to gorge ourselves - begin tightening up your nutrition
  • Race season is coming - let the fun begin! The race IS the fun part - but typically only if you're prepared and ready - otherwise it's a sufferfest full of why-do-I-do-this-to-myself again thoughts.

We hope you have a great early season of training and racing and we'll see you at the races!  


Bri Gaal is the co-founder and co-owner of One Step Beyond.  She has been racing since she was 8 years old and coaching since 2006.  Bri is a sprint triathlon specialist but is also gearing up for Raleigh 70.3 in 2013.


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! 



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.  



2OSB Swim Clinic in 2013

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.

February 24

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.

March 30
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
June 9
July 13
August 11

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