One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume X, Issue III/IV

March-April, 2013  


Triangle Open Water Mile Swim Series

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2013 Race schedule:

The first race is almost here!

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


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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.



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,

Welcome to Volume X, Issue III/IV - March/April 2013.  This month our feature article is about adjusting your athletic expectations. 


Recent OSB Athlete News:


Cari Soleo - 3rd OA at TOA Sprint Triathlon 

Tori Arens - 2nd AG at Inside Out Beaverdam Oly Try 

Erik Johnson - PR at Inside Out Beaverdam Oly Tri
Julie Worden - 1st AG at TOA Sprint Triathlon
Laurie O'Connor - 1st AG at TOA Sprint Triathlon 

Coach Marty - 4th OA at TOA Sprint Triathlon 

Doug Cowell - 8th OA at TOA Sprint Triathlon 

Kory Gray - 3rd OA & PR at RunRaleigh half marathon 

Kari Mayhew - 2nd OA Belews Lake International Tri 

Brian Mann - 5th AG Belews Lake International Tri 

Mike Roberts - PR @ Belews Lake International Tri 

Coach Bri - 1st OA Cary 5k 

Jason Schneider - PR at Cary 10k 

Jason Galarneau - 3rd AG Cary 10k 

Doug Cowell - 2nd AG Cary 10k 

Kimberly Spence - PR at Collegiate Nationals

Michele Rivera - 3rd OA Masters at the Gate City Half Marathon

Mary Robbins - 1st OA at White Lake Sprint
Coach Bri - 2nd OA at White Lake Sprint
Anne Macdonald - 5th AG in her first triathlon at WL Sprint
Stephanie Turner - 3rd AG and PR at White Lake Half
Brad Davis - 1st Master Clyde at WL Long Course Du
Chris Graham - 2nd Master Clyde at WL Long Course Du
Marc Primanti - 6th AG WL Sprint
Jason Galarneau - 8th AG WL Sprint
Erin Cutrell - 15th AG at Ironman Texas 70.3

Kory Gray - 2nd OA at Sampson County Super Sprint
Jen Olaru - 3rd AG at Sampson County Super Sprint
Coach Bri - 1st OA female at Sampson County Super Sprint
Coach Marty - 6th OA at Sampson County Super Sprint
Erin Miller -10+ minute PR at Tobacco Road Half
Brian Mann - 5 minute PR at Tobacco Road Half
Stephanie Turner - 4 minute PR at the Tobacco Road Half
Anne Macdonald -First half-marathon and 5th AG at Tobacco Road Half
Dave Culbertson - 7th AG at Wrightsville Beach Half
Mary Robbins - 3rd AG at San Juan 70.3, Worlds Qualifier
Dennis Respecki - 5th OA at the Run Against the Raze 10 miler 



Adjusting Expectations

Marty Gaal, CSCS


Part of any well-rounded athletic training program includes realistic goal setting.  Goal setting can be as simple as losing X amount of weight and 'getting into better shape,' or include targeting a specific time / performance goal at a specific event.  In the endurance athletic world the tendency is towards the latter although there is nothing wrong at all with the former.


As the season progresses, you should see measurable results via improved body composition, increased endurance, and increased speed at certain effort levels. These interim milestones allow you to adjust your future expectations upwards or downwards.


Interruptions and adjustments are a part of life.  Most adult triathletes have multiple commitments including family harmony and work-related stress like travel, deadlines, and unsupportive bosses.  Your initial goal of winning your age group in a big race may not be realistic after you had to spend two weeks visiting multiple job sites and working 15 hour days.  Or you may run into the cold hard reality that you are not, in fact, Superman or Superwoman and can only burn the candle at both ends for a few days at a time before you need time off of training to mentally rest and relax.


In an ideal world, you will successfully handle all of the above as well as the sort of training required to meet your goals.  You'll arrive at your goal race well-prepared to execute and meet or beat your personal goals.


However, that's not always the case.  Everything in sum may become overwhelming.  If this sounds like you, here are a few tips to keep yourself motivated and enjoying all the training you are able to complete.


Prioritize.  Make sure you understand what is most important to you and then work from there.  Most of us put more value into keeping our families happy and keeping our jobs. 


Adjust your time commitment and performance goals.  If your original Ironman season plan had your average hours set at 15 hours of training per week (for example), accept that this may be unrealistic for you. Slice a couple hours off and expect to be 5-10% slower than you would have been.  You can still have a great day and will be in terrific shape.


Make it social.  Endurance athletics is ultimately an individual sport where you excel through your personal work habits and individual ability. You can take some of the sting out of lowered expectations by expanding your worldview to value the social side of training with groups and friends.


Enjoy the little things. Rather than stress about not being able to repeat sub-6 minute miles (for example) on a running interval day, revel in the fact that you can do several miles at sub-6:30 pace and come back to train again the following day.


Take the long view. While this particular season or training cycle may not be the best you could have achieved had everything else in your life gone according to plan, doing the best you can with the time and energy you do have will set you up for future successes, when life outside of athletics may not be so challenging.


Success in endurance athletics is not built on one season of training and racing alone.  You may have heard of the 10,000 hour rule. This is the idea that it takes that many hours of practice to become truly skilled in an endeavor.  While it may not take quite that much time for each individual, it gives you some idea of the amount of work it takes to become really, really good.  Those superfast athletes you are hoping to mix it up with did not start out that way.  All of them have practiced consistently for years and years.  No one can jam that much practice into just one season!


When push comes to shove, your satisfaction in sport is based on simple factors: Accepting your current limitations and doing the best you can to challenge those limitations within the framework of the rest of your life. Do that, and you will have the mental capacity to repeat the athletic goal setting process for the rest of your life.   Rage against the machine and you will experience untimely burnout and frustration, which will negatively affect both your physical and mental well-being.



Marty Gaal, CSCS, is lead coach and co-founder of One Step Beyond. Marty and his wife Brianne work with endurance athletes around the globe.



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 - complete

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. 6 CEUs with USA Triathlon for certified coaches.

March 30 - complete
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. 3 CEUs with USA Triathlon for certified coaches.

April 27 - complete
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 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