From:                              Coach Marty Gaal <> on behalf of Coach Marty Gaal <>

Sent:                               Thursday, January 28, 2016 3:43 PM


Subject:                          One Step Beyond Coaching Newsletter - January 2016




The Next Level Newsletter - January, 2016                       Volume XIII, Issue I


Dear Marty,  

Summer 2016 Kids Triathlon Training Group

We're happy to announce that we're teaming up with Coach Brooks Doughtie of All Out Multisport to offer a summertime Kids Triathlon training group!  The program, for ages 7-14, will kick off in June, 2016 and run for ten weeks, leading up to a late August kids triathlon in the Raleigh area. We'll have two coach-led practices per week.  Please read more about the OSB Kids Triathlon training group here.


In this issue:


We have also released our 2016 clinic schedule:


January 31 - Beginner swim clinic

Apr 16, May 15, Jun 11, Jul 10, Aug 20 - Open water swim clinics


Please visit the links above for all clinic details, times and locations.


Daily meal choices article                                     


Getting into and staying in good physical shape is not the easiest thing in the world. We're constantly tempted by other things that may be equally enjoyable in the short term. One of those temptations is skipping your evening workout to sit on the couch, eat a large pepperoni pizza, and watch a movie. :)


Your nutrition/meal choices are one of the variables in your training life you can exercise significant control over.  You don't have to be perfect.  You just do the best you can.  


Overeating and poor daily choices can quickly lead to excessive weight gain, and lead to long term health consequences such as type II diabetes, hypertension, and obesity.  If you battle with overeating or simply don't understand what make good and bad foods, a session or two with a licensed nutritionist would be great for you. Purely from an athletic performance perspective, extra weight slows you down


Long term health issues aside, the more serious you are about your multisport endeavors, the more seriously you need to stay on top of your daily nutrition.  With that, here are a few tips:


Skip the soda, except for special occasions. A regular 12 oz soda has 35 grams or about ten teaspoons of sugar in it, and this simple sugar in soda (really high fructose corn syrup) can quickly convert to stored fat.  Exceptions: On the run during a marathon, half-Ironman, or Ironman - the simple sugar in soda is quickly burned off. 


Note: Sugar is not bad. Lots of sugar is bad. :)


Prepare your own meals.  When you make your own food you control a lot of the variables that go into cooking - like pan frying with extra virgin olive oil instead of butter, using antioxidant spices instead of salt to enhance flavor, and using lean meats (or vegetable alternatives) that limit saturated fat intake


Note: Fat is not bad. Lots of fat is bad. :)


Eat breakfast. I am amazed at the number of people I speak with that don't eat a real breakfast. I am not saying it is the most important meal of the day - all your choices count. There is, however, significant research indicating that eating breakfast leads to stable blood glucose levels throughout the day (improved insulin sensitivity). This basically will help you to avoid overeating or bad choices later in the day.


Have a post workout meal & rehydrate after longer/harder workouts. You want this ideally within 30 minutes but not later than 60 minutes post workout.  This is not a license to pig out. You don't need to refuel after easy or low intensity workouts. There are lots of articles out there so my summary is: Replace up to / not more than half the calories burned in the workout with a snack or meal containing some mix of mostly carbs and some protein.  You could snack at 30 minutes then have a fuller meal at an hour. Liquid nutrition is easily and quickly absorbed.


Now, you have plenty of choices every day.  Let's line up just a few you can make that will improve your daily nutrition.

  • Drink water or watered down fruit/veggie drink instead of soda
  • Choose steamed veggies or baked chips/pretzels instead of deep fried french fries
  • Choose lean meats, fish, or veggie options over high fat options (re: veggie sausage vs crispy bacon - I can hear you howling with displeasure)
  • Eat whole grain bread vs white bread (complex carbs vs simple carbs)
  • Cook your own meals using extra virgin olive oil vs butter, lowfat milk vs whole, paprika and turmeric vs salt, and so on
  • Eat breakfast
  • snack on fruits, nuts, vegetables, and yogurt throughout the day rather than saving it all for a gigantic 7 course dinner
  • Drink coffee. Go ahead and have more than one cup.
  • Stay hydrated
  • Go easy on the salt and sugar
  • Go easy on the desserts
  • When you dine out make the obvious better choices, at least some of the time
  • Chat with a nutritionist if you're having trouble finding your way.


Marty Gaal, NSCA CSCS,, is a USA Triathlon coach. He has been working with endurance athletes since 2002 and is the co-founder of One Step Beyond. His favorite snack is a cup of coffee with a spoonful of honey.




Marian Bergdolt Boston qualifies at the Houston Marathon

Laurie O'Connor 3rd AG at the 10 mile Little River Trail Run


OSB coaching programscoaching


One Step Beyond offers customized individual endurance training programs to triathletes, runners, and swimmers throughout the year.  Our most popular ongoing program is called Basic Steps coaching.


If you want a great schedule but don't feel the need for extensive interaction during the training cycle, this is the plan for you. Our coaches will create a professional training plan designed around your specific goals and constraints, with adjustments along the way as needed. Your coach will be available to you via email or text, which we check and respond to Monday thru Friday.


The initial interview is conducted by phone, and all ongoing coaching is accomplished through Training Peaks software and email support. You will receive:


- Annual Training Plan

- A weekly schedule with specific daily workouts  

- Group training sessions
- Ongoing email support for all questions (client initiated)
- Race day pacing and nutrition advice
- Necessary adjustments of your schedule
- Regular feedback from your coach
- 20% discount on additional personal training and consulting sessions
- A Trainingpeaks training account


Powerstroke: Speed through force and form DVD powerstrokedvd


Powerstroke® is Coach Marty Gaal's method for teaching competitive freestyle swimming technique to adult triathletes and open water racers. The Powerstroke® DVD was specifically developed for adult swimmers looking to improve their swim speed in triathlon, open water racing, and distance pool events.


Powerstroke DVD


Powerstroke® is:

  • A concept designed to teach the integral relationship between good form and the application of force when swimming
  • A specific drill you can include in your daily workouts
  • A stroke form that will help you torpedo your way to a PR finish
  • A way of swimming

The Powerstroke®: Speed through force and form DVD includes:

  • 40 minute lecture: What is Powerstroke?
  • 25 minute general freestyle swim technique analysis: The three types of freestyle stroke mechanics and how to progress to the strongest: High elbow catch / early vertical forearm
  • 25 minute Powerstroke freestyle swimming technique in-depth explanation
  • 1 hour of seven key drills and detailed descriptions
  • 4 minute stretching and dryland exercise video

Purchase your copy here!



OSB premade training programs are for athletes who would like to follow a well made training plan, but don't require ongoing coaching.

One Step Beyond currently offers:

2016 Raleigh 70.3 16 week Intermediate Triathlon training plan - $79.99

Intermediate 16 week Half-Ironman 70.3 Triathlon Training Plan - $79.99

Intermediate 16 week Olympic distance triathlon training plan - $69.95
Intermediate 10 week Olympic distance triathlon training plan - $59.95

Beginner 16 week Olympic distance triathlon training plan - $69.95

Beginner 10 week Olympic distance triathlon training plan - 49.95

Intermediate 10 week sprint triathlon training plan - $59.95
Beginner 16 week sprint triathlon triathlon training plan - $69.95

Beginner 10k run in 10 weeks training program - $44.99


You can review and purchase any of our plans, hosted on the TrainingPeaks platform here.


Swim workout of the monthswimworkouts


This month's swim workout focuses on muscular endurance, aka sorta hard and sorta for a while. You can mix in some stroke on the main set.


Warm up:

500 easy

8 x 50 odds drill, evens kick on :15


Main set:

3 to 4 x through the following

300 steady with paddles on :30

4 x 100 tempo/mod hard on :10


Stroke swimmers could do the 100s stroke or IM.  


Distance swimmers could up the 4 x 100 to 6 to 8 x 100 per round.


Cool down:

100 easy kick

100 easy swim


Total 3,200+


You can check out workouts like these with the Titans-OSB Masters swim team in Cary, NC!


Our Sponsorssponsors



Thanks to the following organizations, that provide service and support to One Step Beyond athletes.






Marty, Bri, and Daniel
One Step Beyond 





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



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