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Subject: One Step Beyond Coaching Newsletter - August 2011
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume VIII, Issue VII
August, 2011
This Month
OSB Athlete News
Performance Self-Analysis
Upcoming Swim Clinics
Old School Aquathon Series
OSB Group Training
Powerstroke Clinic
OSB Masters Swimming
Trysports Triangle Open Water Mile Swim Series

cabinet connection

2011 is in the books, 2012 dates coming soon!

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


Our sponsored events and teams

Our Sponsors

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VIII, Issue VII, August, 2011.  Better late than never!  
In OSB Athlete News:  


-> Tim Gensler takes 3rd AG at Rattlesnake Sprint Tri 

-> Cari Soleo takes 1st OA at Rex Wellness Sprint Tri

-> Doug Cowell takes 5th OA at Tri the Worx Triathlon

-> Jon Healy takes 2nd OA at Mayo Lake Triathlon

-> Erik Johnson takes 2nd AG at Tri the Worx Triathlon

-> Kari Mayhew to represent NC at Best of the US  

-> Katrin Weste conquers IM Regensburg

-> Jason Harris conquers IM Regensburg (his first) 



-> Doug Cowell 3rd AG at the Rocket Landing Triathlon
-> Erin Cutrell 5th OA female Rocket Landing Triathlon
-> Mike Roberts PR at the Mission Man Triathlon
-> Tim Gensler 2nd AG at the Loveland Sprint Triathlon
-> Rob Radecki finishes another IM Lake Placid!

-> Dennis Respecki conquers IM Switzerland! 


Common Running Injuries and Treatment

Marty Gaal, CSCS 


I found myself writing an in-depth email to the high school cross-country team I coach, and thought I would share it with you all.


Some of you are having various issues with things like shin splints, hip flexor muscle soreness, or ankle trouble.  A few notes so you have a plan of action:

RICE-A treatment
Rest (based on severity of symptoms can mean skipping hard runs to run easy, walking instead of running, or not running-walking at all) Ice the area each evening 2-3 x for 10 minutes or so with breaks in between Wrap the area with a compression sleeve or ace bandage Elevate the area at night Anti-inflammatory drugs like Naproxen, Ibuprofen, Aspirin OTC at recommended dosage

Do the recommended strength exercises especially for shin splints Keep me informed and take full rest if that is the requirement.

->Muscle soreness is OK, this is a diffuse ache that is not
particularly sharp in any spot.  Muscle breakdown is a normal result of training.  The goal in training is to break down then rebuild stronger faster better etc. :)

->A sharp pain within a muscle can indicate a small tear. This is less frequent but does happen, fortunately small muscle tears heal fairly quickly as they have good blood flow, they do require easy training or rest.

->A nagging ache in a joint is usually a sign of tendonitis.  This can be a result of a multitude of factors but ultimately requires the RICE treatment.  Tendonitis is common as a result of overtraining (training too much), increasing training too quickly (going from zero to 500), or personal muscle weakness/imbalances. That is why we do so much core/ hip/leg strength in our training program, I am working to help you all avoid tendonitis.

->A sharp and immediate pain is a sign of a tendon or ligament sprain or tear.  This requires full rest for at a couple days to several weeks from (running but could be anything) and the most common one in running is an ankle sprain.  That means tendon is 1) over-stretched but not torn, 2) slightly torn, or 3) fully torn.

There are other ailments like plantar fasciitis (read: , and iliotibial band syndrome.  Both of these are thick bands of fascia, which are tissue surrounding/supporting muscle, but not muscles themselves.  Treatment for plantar fasciitis is to strengthen the foot, ankle and calf muscles as well as possible as well as stretch very regularly. 


Treatment for IT band syndrome is to strengthen the gluteus medius muscle, roll the IT band with a foam roller, and stretch. You can read a short summary on that here:

A few other things habits can help:

8+ hours of sleep will help you rest and recover properly.  Human growth hormone (HGH) which is hugely important for muscle repair and rebuilding is released primarily during sleep.

A snack / meal of 200-300 calories within 1 hour of a hard workout will help replenish your muscle glycogen stores.  This is called the glycogen window.  Without replenishing you will go into the next workout depleted, which results in your muscles not activating at full capacity, which causes some of the stress/load of training/impact/ resistance to transfer to your soft tissue (tendon/ligament), which increases your chances of injury.  I would post a link but didn't find a good one in 2 minutes.

Foam rolling the area, this is like myofascial/deep tissue release massage without paying $80 for an hour.


 Above all, listen to your body and back off at signs of overuse or overtraining (persistent aches and pains). 


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

One Step Beyond Swim Clinics

We offer three different types of swim clinics throughout the year:

Beginner Swim Clinics focus on breathing patterns, comfort, and the key freestyle techniques for swim training & improvement.  Beginner to Early Intermediate level.

Powerstroke Freestyle Technique clinics are in-depth classes on swim mechanics and methods for speed and power improvement.  Includes videotaping and feedback.  Early Intermediate to Advanced level.

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.  All levels.

Our upcoming clinic schedule:

September 18 - 8-11 Open Water Clinic at Wrightsville Beach

October 22  Powerstroke Technique Clinic 1100-530PM - Cary

Old School 2

2012 dates coming soon, we'll be back!

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.  
2011 Dates and locations:

June 1 - Harris Lake County Park: 800m swim - 3 mile run

July 6 - Vista Point @ Jordan Lake - 300m swim - 1mile run done 3 times (5 transitions).

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

These events are low-cost and a great way to check your fitness against your local training partners!  Bring some grub and hang out after. 

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

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

Weekends variable 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.

You can see our upcoming calendar on


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
October 22, 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 itinerary: 

1100-1200: Meet and greet, Lecture: What is Powerstroke®
1200-130: Powerstroke® Swim Practice, drills, and demonstrations
130-230: Individual swimmer filming
230-500: 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
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 545-700AM mixed stroke  
Wednesday 730-845PM mixed stroke 

New Thursday 600-700AM distance and mid-distance

Friday 6-7AM speed & anaerobic endurance 

Some Saturdays 7-830AM coaches choice 

View the upcoming schedule on!

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

Click here for all the details.  

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