The Next Level Newsletter - September, 2016                       Volume XIII, Issue VII


Dear Marty,  

Summer is over! Time to start planning for next season. :)




Powerstroke Freestyle Technique Clinic - October 15, Cary NC

The final clinic of the season is a 6 hour, comprehensive freetsyle swimming technique class at the Triangle Aquatic Center in Cary, NC.  The class includes lectures on swim training, in pool work on key form drills, and individual swim filming and film review. 


The Powerstroke clinic is worth 5 CEUs for USA Triathlon coaches.


You can read more and enroll here.


Open water swim practices:

Our open water sessions are complete for 2016. In 2017, we'll offer more weekend open water options with coach-led rides after.


Recovery periods and how they work article                                     


Training for performance improvement requires rest and recovery.  The downtime allows your body to rebuild muscle, strengthen soft tissue, and allows your central nervous system to recharge. 


A typical week for a high performance athlete will have at least one day that is easy or completely off, while those with less lofty goals might take two days off or easy.  The rationale for easy/off days is to catch a little more sleep; allow your muscles to recharge with glycogen (stored energy), and mentally recharge for another challenging session the following day.  Easy workouts in the triathlon world usually include a low effort swim or bike.  For runners, it might be a cross training day or a soft surface super slow run.  

Every athlete is different. Younger athletes require less total recovery time than older athletes.  Newer athletes require more total recovery time than experienced athletes.  Your personal recovery needs may also ebb and flow in relation to some of your other life stress.


A longer recovery period or 'off-season' is usually a good idea for long distance / ultra endurance athletes. Throughout the season your body usually accrues a number of aches and pains caused by minor damage to muscle, tendons, and ligaments. A period of several days to several weeks of light training will allow these to fully heal. 


A common mistake of newer, highly motivated athletes is to jump right back into an aggressive training schedule after a big event. This is risky due to the accumulated seasonal breakdown and the specific event trauma. Don't underestimate the amount of stress a marathon, long distance swim, or long-distance triathlon can place on your body.  Total accumulated fatigue is as risk inducing to overtraining as is any one particular isolated muscle or joint injury. 


In summary, make sure your overall approach includes at least one easy or off day every 7-10 days; one easy 3-5 day period every 20 to 30 days, and at least one easy 2-4 week period at every 6 months or so.  Your inner long term athlete will thank you.


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. He is currently catching up on sci-fi books after racing Ironman Chattanooga.





In October


Diane Huis: 6th overall, 3rd AG at the Sandling Beach 50

Lindsee McPhail 3rd AG at Sandling Beach 50

Tanner Lovelace 5th AG at NC Triathlon State Championship

Morgan Farrell 3rd AG at Swim the Loop 3.5 miler

Allison Kacmar 4th AG at Motts Channel 1.3 miler

Jenni Barker 1st AG at Swim the Loop 3.5 miler

Tom Lehr 1st Master at Battle at Buckhorn Triathlon

Coach Bri wins the Belt Buckle at Battle at Buckhorn Triathlon

Coach Marty 3rd Master at Swim The Loop 3.5 miler


In September


Joanne Piscitelli 1st AG, 5th OA at Arlington Place Intl Tri

Cari Soleo 1st Ironman and 7th AG at Ironman Chattanooga

Anne Macdonald 1st Ironman and 17th AG at Ironman Chattanooga

Tanner Lovelace 201 AG at Ironman Chattanooga

Jeff Roegge 67th AG at Ironman Chattanooga

Scott Cunningham 1st Ironman and 83 AG at Ironman Chattanooga

Coach Marty 39th AG at Ironman Chattanooga


Marian Bergdolt 2nd OA at Ramseur Lake Intl Tri

Jenni Barker 4th OA, 2nd AG at Wilmington YMCA Sprint Tri

Kathyrn Scovel 2nd AG at Wilmington YMCA Sprint Tri

Laurie O'Connor 8th AG at Ironman 70.3 Atlantic City

Paul Amisano sub 6hr and 97th AG at Ironman 70.3 Atlantic City

Angie Amisano PR Bike split and 60th AG Ironman 70.3 Atlantic City

Coach Bri 2nd OA at Rex Wellness Knightdale Sprint Tri


Diane Huis 1st AG at Patriots Half

Lisa Hoff 4th female OA wetsuit division Big Shoulders 5k

Jenni Barker 2nd AG, 5th OA at White Lake Fall International

Lindsee McPhail 4th AG, 10th OA at White Lake Fall Half

Tom Lehr 1st Master, 6th OA at White Lake Fall Sprint

Coach Marty 2nd AG at North Hills 5k

Kathy Larkin 8th AG at Reston Olympic Triathlon


In August


Scott Cunningham 4th AG at Washington Olympic Distance Tri

Brian Searcy 5th AG at Washington Olympic Distance Tri

Kory Gray 1st OA at  Washington Olympic Distance Tri

Tom Lehr 1st AG at Washington Sprint Tri

Coach Marty 3rd OA at Washington Sprint Tri

Tim Gensler 7th AG at Boulder Sunset Sprint Tri


Larry Hamilton 34th AG at Ironman Coeur d'Alene

Melissa Alfano 50th AG at Ironman Coeur d'Alene


Laurie O'Connor 56 AG at USA Triathlon Nationals

Marian Bergdolt 29th AG at USA Triathlon Nationals

Morgan Farrell 105th AG at USA Triathlon Nationals

Anne Macdonald 4th AG at Lake Lure Sprint tri + 1st AG, PR at Lake Lure 10k

Mike Napoli 18th AG at Clermont Sprint Tri #3

Kory Gray 1st OA at Rex Wellness Wakefield Sprint Tri

Coach Bri 1st OA at Rex Wellness Wakefiekd Sprint Tri

Coach Marty 4th OA at Rex Wellness Wakefield Sprint Tri



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. These plans can be set so they can end on the day of your A race and include a free TrainingPeaks account.

One Step Beyond currently offers:

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 is a mix of distance and anaerobic endurance work.



500 easy 

6 x 50 as 25 fly kick on back, 25 drill choice on :15 



300 steady aerobic pull on :30 

4 x 75 build each from easy to fast finish on :15 

200 steady aerobic pull on :20 

4 x 50 build each from easy to fast finish on :15 

400 steady aerobic pull on :45 

4 x 100 fast/threshold on :10 



200 easy 

4 x 25 drills on :10 

100 easy kick


3,000 total


Advanced athletes could repeat some to most of the main set, or increase each interval distance by up to 100%. 



Triangle Open Water Swim Champs TriangleSwim



The final swim in the Triangle Open Water Mile Swim Series is this Saturday, October 08 at Vista Point Family Campground on Jordan Lake!  Our current top ten overall points leaders for the series are:




JL 1.2

JL 2.4

LU 1

BD 2


Morgan Cotter






Heidi Williams






Jennifer Kenney






Kathleen Pelczynski






Joanne Wainwright






Bri Gaal






Jill White






Lisa Hoff






Braden Walsh






Jennifer Deschler








JL 1.2

JL 2.4

LU 1

BD 2


Samuel Tucker






Jason Kao






Thomas Beck






Will Belote






Dan Thornton






Matthew Schonwalder






Tim Nichols






Kevin Rudolph






Andrew Farrell






Brendan Quinn






Duncan Rougier-Chapman






Jared Carter






We'll be handing out the normal awards, plus top three overall and top master for series points!


The final swim in the series is scheduled for this Saturday, October 08.



The Triangle Open Water Mile Swim Series is brought to you by One Step Beyond and FS Series.


Our Sponsorssponsors



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


Frank Rexford, Guaranteed Rate


Whether you are purchasing a new home, refinancing your mortgage, or simply considering a home improvement project, I have the experience to help you find a loan that is right for you. And I will take the time to provide clear explanations along the way, so that you will be confident as you make choices about the many financing options available.


My business is referral-based, with nearly 100% of my business coming from satisfied clients, trusted financial advisors and some of the most experienced realtors in the Triangle. I hope to earn your business by not only offering competitive rates and fees, but also by providing exceptional client service. Purchasing or refinancing a home can be stressful, and so my team and I will work hard to carefully guide you to a smooth closing.


office: 919.442.4139

f: 919.869.1510


Clean Jordan Lake


Clean Jordan Lake is a grassroots nonprofit founded in 2009. Our stated mission is to restore Jordan Lake to a healthy and vibrant aquatic resource by removing trash from the shoreline and preventing its recurrence.







Marty, Bri, and Daniel
One Step Beyond 





Copyright © 2015. All Rights Reserved.

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



Sent by in collaboration with