One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XII, Issue I

January, 2015    


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.



Meet our coaches


All our coaches are certified with USA Triathlon in addition to their other credentials. 



Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following races and teams in 2015:

AAA North Carolina Triathlon Series  

FS Series Triathlons


Triangle Open Water Mile Swim Series 


NC State Triathlon Club 


The FSU Triathlon Club 





Dear Marty,

Welcome to Volume XII, Issue I!  In this issue we have some reminders as you get ready for the start of the season, and an article on healthy daily eating ideas.  We've also updated our 2015 swim clinic calendar! 


One Step Beyond Swim Clinics



One Step Beyond offers three different types of swim clinics throughout the year.  Our 2015 dates:


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 28 at Triangle Aquatic Center

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.

October 10 at Triangle Aquatic Center

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 18 - Jordan Lake
May 17 - Jordan Lake
July 12 - Harris Lake
August 22 - Jordan Lake

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.  All sessions are completed at the Triangle Aquatic Center in Cary, NC.

View all swim lesson options here.

View all clinic options here.


Recent OSB Athlete News:



Team OSB takes 1st co-ed team at the Bull City Occoneechee Speedway Relay
Laurie O'Connor PR and 3rd AG at Little River Trail run
Julie Paddison and Bryan Peachey complete the Disney Dopey Challenge
Melissa Alfano wins the Ocean Lakes New Year Triathlon


OSB Racing Team A takes 2nd Team at the Pittsboro Reindeer Run 5k
OSB Racing Team Z takes 3rd team at the Pittsboro Reindeer Run 5k
Coach Bri 1st OA at Pittsboro Reindeer Run 5k
Anne Macdonald 1st AG at Pittsboro Reindeer Run 5k
Alison Klaitman 12th AG and 2nd Masters Team at USATF Club Nationals
Kory Gray 3rd AG at the Huntersville Half-Marathon
Angela and Dennis Respecki crush the Honolulu Marathon 

Bryan Peachey runs the Ridgewood Turkey Trot 8k
Julie Paddison runs the Ridgewood Turkey Trot 8k
Kathryn Scovel runs the Inside Out Sports Turkey Trot 8k
Jason Schneider runs the Inside Out Sports Turkey Trot 8k
Coach Marty runs the Skinny Turkey Half-Marathon
Coach Bri 3rd OA at Apex Turkey Trot 5k 

Joanne Piscitelli conquers Ironman Arizona, 19th in AG!
Kathryn Scovel PRs at the Richmond Half-Marathon
Jenni Barker 1st AG at the Greenway 10k 

Melissa Alfano 5th AG at Raven Rock Rumble 5 miler
Coach Marty 16th OA at Raven Rock 10 miler

Kerry Troester BQ and 1st AG at the OBX marathon 

Tracy Moon conquers Rev3 Venice
Angela Respecki runs the New Balance Power Run 16k  


You can keep current with OSB athlete results and events on our Facebook page


Pre Season Reminders

Marty Gaal, CSCS 



The end of January ushers in longer days and a much shorter time until spring arrives. Around this time of year I know I have just a few weeks of cold outdoor or indoor rides left, and that makes me happy! 


It is also a good time to make sure you are ready for the race season, which is now just around the bend.


Your bike chain. Is it worn out? Is it lubed up? Is it going to make it through your first race?  


Your bike tires. These are easy to miss but dry rot and multiple gouges from rocks and rough roads will make your tires much more likely to fail while riding. Remove and replace them before that happens!


Your bike fit. When was the last time you had a real professional take a look at your position on the bike, if ever? A good bike fit is critical to your enjoyment of cycling as it will make you more comfortable, more powerful, and less prone to injury. Sounds good to me.  


Your running shoes. How old are they?  Running shoe life varies due to the shoe make, your size and running style, but 300-400 miles is the typical range.  Mizuno has a more in-depth article on this subject. Running in worn out shoes is a great way to hurt yourself.


Swimming. For those of you who used the winter as your reason to lay off swimming because a) it's cold, b) it's early in the morning, c) you dislike swimming - It's time to get back in the pool.  Having a good swim coach take a look at your technique and getting some feedback is not a bad idea around this time.  You could spend a few weeks swimming easy and working on your form. 


Nutrition. If you went off the rails over the holidays and are having some trouble getting back into a good routine, ease into it.  Make sure that one meal a day is made of good choices.  In a week graduate to two good meals a day.  In a few weeks, most of your meals should be on the 'healthy' side of the dial. No one is perfect so having some less than great meals here and there is OK.  It's the overall trend that matters.


Your mental game. It is easy to lose focus and be deterred by all the obstacles that life can put in your way. Take some time to remember the big picture and your reasons for involvement in your sport. It could be health, competition, being social, self-improvement, or purely for bragging rights. Whatever that reason may be,  remind yourself on those days and weeks where things just don't seem to go right.  


Like I tell my athletes every week, half a training session is better than no session at all.


Go have a great rest of the winter and spring, and I'll see you at the races! 



Coach Marty Gaal is a USA Triathlon Coach and NSCA certified strength and conditioning specialist.  He has been coaching long distance athletes since 2002. 




The Athlete's Plate

Jennifer Patzkowsky, MS, RD/LDN 



Most runners and triathletes are concerned with fueling before, during and after workouts or races. However, you don't think about meeting their daily nutritional needs. It would be like putting gas in your car, but not thinking about other maintenance needs such as changing your oil or rotating your tires. Use MyPlate (sponsored by the USDA) as a guide for meal planning. As you might have noticed, half of the plate consists of fruits and vegetables. These foods might not be your first thought in terms of foods to fuel your body and your workouts. Fruits and vegetables, energy dense foods, have many benefits, especially for athletes.  


First, fruits and vegetables are high satiety foods meaning that they will fill you up. These foods are great in terms of managing your appetite. Think about it this way, you can eat the same amount of food, but eat fewer calories. To enhance the appetite satisfying effect, eat fruits and vegetables as appetizers or at the beginning of meals. Then you will eat less of the higher calorie foods on your plate, provided that you are paying attention to your body and stop eating when you are comfortably full. For instance, have a broth based vegetable soup or a salad before your chicken or pasta. This is especially helpful for endurance athletes who struggle with achieving and maintaining their ideal race weight.  


Also, fruits and vegetables are high in antioxidants and phytonutrients which may help minimize post exercise inflammation caused by free radicals. Vitamins C and E appear to be the most effective antioxidant defenders against free radical damage to muscle tissues. Citrus fruits, berries, broccoli, and bell peppers are good sources of vitamin C. Dark green vegetables such as spinach and broccoli are sources of vitamin E. In order to get the most benefit, eat a wide variety of fruits and vegetables.


So what are some ways to incorporate more fruits and vegetables in your diet?


Breakfast- Start off the day with 2 servings of fruit. Add fresh or dried fruit to your cereal or oatmeal. In a hurry? Grab easily portable fruits such as apples or bananas.


Snacks- Have these between meals to help you get in your servings of fruits and vegetables. Dip baby carrots or other vegetables in hummus. Spread peanut butter on apple slices. Spoon Greek yogurt over fresh berries.


Lunch- Add lettuce and tomato to your sandwich. Choose baby carrots or apple slices instead of chips. If you are eating out, substitute a salad for fries.


Dinner Fire up the grill at home with chicken and vegetable kabobs with a side of corn on the cob. When eating out, order your pizza with veggies. Add a salad and eat it before your pizza. Add fresh fruit for dessert.


Start your day with MyPlate! For more information about MyPlate, visit



Is nutrition your missing link? One Step Beyond offers individualized nutritional coaching by registered dietitian Jennifer Patzkowsky, MS, RD/LDN. Jennifer has experience working with triathletes training for all distances from sprint to Ironman events. Jennifer has competed in marathon and Ironman races. For more information about her services, visit





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 730-845PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique 
Wednesday 545-700AM mixed stroke  

Wednesday 730-845PM 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 $7.00 per session.

TITANS-OSB Masters details.  


2015 Triangle Open Water
Swim Series 


  Open Water logo

Set your calendars for another great season of open water swimming!  Our tentative 2015 dates:

May 10 - Jordan Lake Open Water Challenge 1.2 and 2.4 mile swims at Vista Point

July 11 - Little Uno & Big Deuce 1 and 2 mile swims at New Hope Overlook

Oct 3 - Triangle Swim Series Championship 1.2 and 2.4 mile swims at Vista Point 


Sign up links will be available in January at!





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 producer of the Powerstroke: Speed through force and form DVD. To unsubscribe from this newsletter, follow the directions below.


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



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