One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XII, Issue II

March, 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 the March 2015 edition!  In this issue we have recent athlete results, some thoughts on simple strength training, and updated dates for our spring/summer open water swim workouts at the end of the letter.  We hope you're ready for a great season! 


Recent OSB Athlete News:



Laurie O'Connor runs the Mountains to Sea 12 miler
Kory Gray 2nd OA at the Sampson County Super Sprint
Rod Lee runs the Shamrock Marathon, his first!
Frank Rexford runs the Wrightsville Beach half marathon
Melissa Alfano runs the Wrightsville Beach half marathon
Angela Respecki 1st AG at the All-Woman's Aquathon (Philippines)
Marian Bergdolt 5th AG at the Wrightsville Beach half
Coach Bri Gaal 1st AG / 9th OA at Wrightsville Beach half
Anne Macdonald qualifies for Boston at Tobacco Road Marathon (her first)
Paul Amisano beats goal time by 5 minutes at Tobacco Road Half
Paul also PR'd his 5k time by 1:10 last weekend at BB&T Corporate Cup 5k
Joanne Piscitelli 6th AG at Tobacco Road Half
Coach Marty 3rd AG at the Northern Trails Marathon
Melissa Alfano 3rd AG at the Azalea Sprint Triathlon
Coach Bri 1st OA at the Sola Hot Mini 5k
Angela Respecki 3rd AG at the Tri United 1 Subic International Triathlon - Philippines

Tracy Moon 9th AG at Run Around the Pines 5k
Scott Cunningham runs his first half-marathon in Goldsboro
Laurie O'Connor PR & 1st AG at Uwharrie mountain 20 miler

Anne MacDonald 1st Master at the UGTBGrindin' 10 miler
Laurie O'Connor 3rd Master at the same
Coach Marty 3rd AG at the same
Doug Cowell 2nd Master at the UGTBGrindin' 5 mile trail run
Erik Johnson 3rd Master at the same
Dave Culbertson 1st AG at the same
Coach Daniel 3rd AG at the same   


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


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.


Simple functional/core training routines

Marty Gaal, CSCS 



So you're coming out of hibernation and ready to get serious about your multisport endeavors.  You'll be swimming, biking, and running your way to greater and greater summer fitness, but don't forget about a bit of strength training to stay strong and uninjured. 


Strength and/or core training can be done within your primary sport in the form of drills and plyometric exercises in that they isolate specific muscle groups for extra work. But the specific sport itself usually cannot target every ancillary (secondary) muscle group as well as alternative resistance training can.  Re: running hill repeats puts more stress on your glutes (butt / rear hip) and quadratus lomborum (lower back), but is not the best way to make those muscles stronger.  It is, however, the most specific way to adapt to running hilly races. :)   


In other words, combining specificity training and supplemental strength training is the two-pronged approach to creating stronger, more resilient athletes (leaving out nutrition/recovery, etc).  Resiliency is a key component of not becoming injured.  Injury, as you might imagine, stinks for athletic progression.  


The rage about core strength has been going on for a while so most of you should be familiar with the idea.  Fundamentally, core strength is having a strong torso, from your shoulders through your pelvis.  There are a lot of muscles in there. Certain exercises like calf raises wouldn't be considered 'core' work but would be considered functional or specific strength work.  For purposes here I'm just calling everything strength training without getting into semantics.


It is very easy for strength training to fall off the radar as we get busy with our lives and consumed by the demands of higher effort run/bike/swim workouts.  But, do yourself a favor and keep these on your plate.  They don't have to be 1 hour workouts.  You can stay pretty well-together with a couple 15-30 minute routines done 2x a week (more if time permits is great).  I'm not preaching 7 minute abs - but over the long haul, consistency week in and week out will add up.  


Yoga and Pilates classes taught my competent instructors are valid forms of strength training.  A lot of the movements in here require flexibility & strength, both of which will enhance most athletes' performances in multisport endeavors.  You can find some really good DVDs like Sage Rountree's customizable DVD and Rodney Yee's catalog of DVDs.  


We have a number of strength routines for our athletes, some much more specific than others.  Here is an example of one of our quick, simple routines.  You can adjust the time/reps as needed for your level of experience and current fitness.  Rest 30 seconds or more as needed between exercises so you're not panting/shaking. 


Warm up a few minute easy aerobic exercise

1 minute front plank (optional arm-leg raises) 

30 second side plank left (optional twists) 

30 second side plank right (optional twists) 

10-20 squats (optional medicine ball or kettle bell, optional on a bosu ball) 

10-20 pullups  

10-20 side leg raises

10-20 bird dog 

10-20 pushups (optional with feet on swedish ball, roll knees to chest between each push) 


This routine would take about 10 minutes if completed one time and hits most of your major core muscle groups. Each of these exercise has video samples/long articles about how great they are all over the internet.  You could complete the routine more than once for additional training stress, or add a few other exercises.


If you have the time to train and recover well, doing higher effort & methodically approached strength training at the appropriate times in your training cycle should have a positive effect.  But, if you're fighting for time on a daily basis, having a few simple go-to exercises can make a world of difference.  



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




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
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  

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.  


One Step Beyond Open Water Practices



We run several open water practices during the spring and summer at Jordan Lake, NC.  Below is our 2015 calendar.


April 15 @ Ebenezer Church - Wednesday - Wetsuit required
April 30 @ Ebenezer Church - Thursday - wetsuit recommended
May 13 @ Ebenezer Church - Wednesday - wetsuit recommended
May 27 @ Seaforth - Wednesday
June 11 @ Seaforth - Thursday
June 23 @ Seaforth - Tuesday
July 9 @ Seaforth - Thursday
July 22 @ Seaforth - Wednesday
August 5 @ Seaforth - Wednesday
August 19 @ Seaforth - Wednesday
September 3 @ Ebenezer Church - Thursday
September 16 @ Ebenezer Church - Wednesday - wetsuit recommended

Please read all the details 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 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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