From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, April 14, 2011 8:19 AM
Subject: One Step Beyond Coaching Newsletter - April 2011
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume VIII, Issue IV
April, 2011
This Month
Triangle Swim Series
OSB Athlete News
OSB Group Training
Powerstroke Clinic Apr 16
Time to Hydrate
OSB Masters Swimming
Old School Aquathon Series
Trysports Triangle Open Water Mile Swim Series

cabinet connection

We had a great 2010 season, with over 600 competitors and many new open water swimmers. 

2011 Race schedule:

May 22 - 5280 Swim
June 12 - Jordan Lake
July 23 - Big Deuce / Little Uno
August 28 - Nuclear Swim

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.  We include underwater, above water, and freeze frame analysis.

Visit the website to read all about the DVD and purchase your copy today.


OSB Prepared Training Plans

We have a number of 12-week triathlon training plans geared for specific races around North Carolina, as well as a number of "any date" training plans.  These are written for different levels of athletes for sprint and international distance events. Each day is detailed with specific intervals, workout duration, and everything else you need to know.   


Visit the Prepared Steps page to


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Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VIII, Issues IV.  April and Hay Season! 
In OSB Athlete News:  

  • Kimberly Harris finishes her first triathlon at the Granite Falls Triathlon  
  • Rob Breitigan finishes his second triathlon at the Nautica Miami South Beach Triathlon 
  • Carlos Gomez takes 1st AG at the Flying Pirate 5k
  • Sam Englestad PRs at the Tobacco Road Half-Marathon
  • Laurie O'Connor wins her AG at the Tobacco Road Half-Marathon
  • Joanne Piscitelli runs a recent PR at the Tobacco Road Half-Marathon
  • Gary Millichip and Dave McBride PR at the Tobacco Road Half-Marathon
  • Steffen Schairer BQ and PRs with a 3:07.53 at the Tobacco Road Marathon
  • Coach Marty runs 3:21 at the Tobacco Road Marathon
One Step Beyond
2011 Group Triathlon Training  

Group training is on!

The Usual Weekly schedule:

Monday 530pm: 2.5 mile easy run at Bond Park in Cary with strength stations and form drills

Tuesday 1130am: 40-50 minute bike ride - 15 minute transition run at various locations around Raleigh/Cary

Wednesday 7AM: 1 hour swim at Triangle Aquatic Center in Cary including technique feedback $10 drop in fee

Thursday 630am: 50 minute run with intervals at various locations around Raleigh/Cary

Saturday 9am: 60-90 minute ride - 15 minute T-run at various locations around Raleigh/Cary

Times are subject to change as the season progresses.   Additional group workouts may be added.  Locations and times for the next week will be sent on Sunday of each preceding week.


The standalone program costs $75 per month, and includes a team racing jersey, coach-led workouts, group email support, and a free basic workoutlog training account.

Current One Step Beyond coached athletes are encouraged to join any/all sessions at no additional charge. 

Drop-ins are welcome for $5 at all sessions; the Wednesday swim is $10.  

Whether you are new to triathlons or just need an extra kick in the pants to get your season going, we will have something for you!

Coaches Marty and Brianne Gaal will lead most training sessions, and we will be joined on occasion by other local USAT or USATF certified coaches.  
Powerstroke Freestyle Technique Clinic
April 16, 2011 - Cary, NC  

Join us for a six hour comprehensive swimming technique clinic at the Triangle Aquatic Center in Cary, NC.

Each of our 2011 Powerstroke clinics are approved for six CEUs from USA Triathlon for USA Triathlon coaches.

Our 2011 dates, all in Cary, North Carolina:

April 16 - Start time 11:30 
July 16
October 22

Our itinerary: 

1130-1230: Meet and greet, Lecture: What is Powerstroke®
1230-200: Powerstroke® Swim Practice, drills, and demonstrations
200-300: Individual swimmer filming
300-500: Swimmer film review and lectures: Swim Training for Triathlon and Triathlon Training Strategies and Lunch (included)
500-530: Running drills
530: Clinic ends

Each clinic includes:
- The Powerstroke: Speed through force and form DVD
- a print handout of presentations
- an individual swim analysis (recorded)
- a DVD of all attendees' swim analysis
- a Powerstroke® swim cap
- Lunch

$139.99 with the Powerstroke DVD
$119.99 without the Powerstroke DVD
$89.99 for current OSB athletes or repeat clinic attendees (email Marty)

"Your clinic was just what I needed. I felt myself swimming better in just the short time we spent in the pool on Saturday. Thanks for all the great insight..." - DM.

"You did a GREAT job with the clinic! I'm looking forward to taking the feedback you gave me with my stroke to improve my swimming. I also liked the group setting as many people asked questions that it was quite helpful to hear the answers as they are questions that I have had, but didn't think to ask...The other nice part is all of the information you've given us on a CD. It's nice to be able to refer back and review." - CV

Visit the One Step Beyond website to sign up today!

One Step Beyond
Open Water Clinics



Join OSB coaches Brianne & Marty Gaal for a three hour open water swim training clinic on the beach in various locations around North Carolina. Our initial schedule for 2011:


April 30 - Jordan Lake, NC

June 4 - Jordan Lake, NC

June 25 - Kure Beach, NC

July 9 - Harris Lake, NC

August 14 - Jordan Lake, NC

September 18 - Wrightsville Beach, NC




815-845 - Introduction and lecture: Open Water Racing

845-915 - Open Water starts, turns, finishes

915-9945 - Open Water sighting, drafting, and dealing with crowds or anxiety

945-1015 - Swimming - under supervision

1015-1100 - Lecture: Swim training for triathlon

1100 - Clinic ends




$79.99 with a copy of the

Powerstroke: Speed through force and form DVD.

$59.99 without the DVD.


Visit the One Step Beyond website to sign up today!

Time to Hydrate

Marty Gaal, CSCS 


As spring and summer quickly approach, it is time to be more serious about hydrating during workouts and rehydrating after.

Quoted from this article on Human Kinetics online:

Fatigue toward the end of a prolonged sporting event may result as much from dehydration as from fuel substrate depletion. Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990).

And another initial quote from this abstract on PubMed:

Dehydration refers both to hypohydration (dehydration induced prior to exercise) and to exercise-induced dehydration (dehydration that develops during exercise).

What does all that mean to you as endurance athletes?  It means, simply, that being dehydrated before and during endurance exercise will negatively affect your performance! 

Just a bit of dehydration prior to working out will lead to a less-than-stellar workout.  And you want every workout to count.  Any impairment to your performance could result in a variety of issues, including at a minimum a less-than-great workout, and at worst, an injury.

A few simple tips to keeping yourself hydrated as we enter the hotter part of the year -
  • Have a glass of water when you wake up
  • Have another full glass with breakfast, especially if you are a coffee or caffeinated tea drinker, as caffeine is a diuretic  
  • Keep water or sports drink available to sip on during the day
  • Have some more before working out
  • Have some while working out, especially on hot days or if you are training for longer races
  • Drink another full glass or two after every training session 
  • Have a full glass with every meal
  • Your urine should be clear most of the time; light yellow = mild dehydration, dark or bright yellow = severe dehydration 
For busy people like yourselves, every workout counts.  Don't let a simple thing like being dehydrated stop you from making the most of every session.

Marty Gaal, CSCS, is a USA Triathlon and USA Track and Field certified coach.

One Step Beyond
Masters Swimming  

Masters logo11

Looking for a solid season of swim training in the Triangle area?  Join the TAC-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 
Monday 730-845PM distance 

Tuesday 545-700AM core strength and technique 

Wednesday 545-7AM mixed stroke  
Wednesday 730-845PM mixed stroke 

New Thursday 600-700 distance and mid-distance

Friday 6-7AM speed & anaerobic endurance 

Some Saturdays 7-830AM coaches choice 

The fees:
$52.50 per month for all swim workout times, or $6.50 per session.

Click here for all the details.  

Old School 2

Next summer, One Step Beyond and FS Series present a mid-week summer swim-run series to the Triangle area. 

Each Aquathon will take place on the first Wednesday of each month in June, July, and August at 6:30 PM.  
Dates and locations:
June 1 - Harris Lake County Park: 800m swim - 3 mile run

July 6 - Vista Point Jordan Lake - 3 x 300 meter swim / 1 mile run

August 3 Harris Lake County Park: 400m swim  - 3 mile run - 400m swim.

These events are meant to be low-key, low-cost, and a good way to check your fitness against your local training partners.

Entry into all 3 races is $50, or $20 per event.
2-person relays are welcome for $60 for the series or $25 per event.

Read all the details at

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