From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, July 11, 2011 12:33 PM
Subject: One Step Beyond Coaching Newsletter - June/July 2011
added jennifer's article
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume VIII, Issue VI
June/July, 2011
This Month
OSB Athlete News
Performance Self-Analysis
Nutrition Corner: Recovery foods
Upcoming Swim Clinics
Old School Aquathon Series
Open Water Clinics
OSB Group Training
Powerstroke Clinic
OSB Masters Swimming
Trysports Triangle Open Water Mile Swim Series

cabinet connection

5280 Swim at Beaverdam on Falls Lake is right around the corner!

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 VI, June/July, 2011!   Been busy!   
In OSB Athlete News:  


-> Kathy Larkin wins her AG at the Colonial Beach sprint

-> Doug Robinson PRs by 4 minutes at Triangle Triathlon 

-> Joanne Piscitelli takes 3rd AG at Triangle Triathlon

-> Kathryn Scovel takes 3rd AG at Triangle Triathlon

-> Cari Soleo wins her AG at Triangle Triathlon 

-> Kari Mayhew 1st Female and 3rd OA at Pittsburgh 10K


-> Tracy Moon takes 2nd AG at the Jacksonville Sprint Tri 

-> Kory Gray 1st AG, 7th OA at Kure Beach Double Sprint

-> Doug Robinson PRs & 2nd AG at the Smile Train Sprint  

-> Lori Cove PRs at the Kure Beach Double Sprint

-> Kari Mayhew takes 3rd overall at the Kure Beach Double 

-> Ernie Ward PRs at the Kure Beach Double Sprint

-> Coach Marty takes 1st Masters / 5th OA at Kure Beach 

-> Erin Cutrell qualifies for 70.3 Champs at Eagleman 

-> Tori Arens takes 1st AG and 7th OA at 3 Little Pigs Tri 

-> Tracy Moon PRs and takes 3rd AG at Clermont Sprint 

-> Doug Robinson takes 2nd AG at Gary Kirby Tri
Kari Mayhew 1st AG at Old School Aquathon #1
-> Kari Mayhew takes 2nd OA at Kerr Lake Olympic Tri

Doug Cowell PRs and takes 2nd AG at Kerr Lake Tri
Katrin West - 1st AG at Pineappleman 
Michele Rivera - 2nd AG at Old School Aquathon #1
Laurie O'Connor - 2nd AG at Kerr Lake 
Joanne Piscitelli - 3rd AG at Kerr Lake 

-> Mike Roberts PRs at Kerr Lake   


-> Tori Arens 3rd AG and 8th OA at Battle at Buckhorn  

-> Coach Marty defends overall at Battle at Buckhorn Tri 

-> Jon Healy - qualifies for 70.3 world champs at Disney (FL) 70.3  

-> Kory Gray wins his AG at White Lake Sprint II  

-> Heather Westerman OA winner at the Kinetic Sprint Tri  

-> Laurie O'Connor takes 4th AG in her first half-IM at Kinetic Half in Virginia  

-> Sue Sotir takes 5th AG / 10th OA at the Lion Spring Sprint Tri


Performance Self-Analysis

Marty Gaal, CSCS 


Many triathletes are all really hard on themselves.  This is endemic to our somewhat OCD / Type-A sport.  It is a demanding and unforgiving sport when you boil things down, with lots of techniques, disciplines, and gear, and you are surrounded by equally motivated and self-demanding/achieving types.  There is nothing wrong with this.  However, your self-criticism must be balanced with a recognition of what you have done & continue to do well in, and what you excel in. 


Not every race (or workout) is going to go perfectly, especially if it is not your big "A" race of the season.  You will probably be under-rested and a little beat up in most circumstances.  Take a moment to view your race day performances in terms of what went well first as well as what could be improved second.  Some of you view this in reverse - what went poorly with a negative self-assessment, followed by an after-thought of what went well, sometimes with prompting from outside.    


Of course, as coaches want to know where you feel you could improve.  That is part of the racing and training process. 


A positive attitude really makes a difference in how you view racing and training, and in my biased view it should be holistic - applicable across all aspects of sport. It is OK to be critical but it has to be balanced by a realistic view of your successful achievements in any given endeavor. 


Bri and I have both raced at reasonably competitive levels, and personally nothing annoys me more than to have the person who won the race (or beat me) start babbling on about how they felt lousy or didn't run well or whatever.  Give me and you a break.  Save it and revel in your victory or personal success.  Relax and enjoy the moment for Pete's sake.  It is OK to enjoy personal success! 


No matter where you are in your personal quest for fitness and competitive success, there is someone who is working very hard to get to where you are right now.  You can always look up and work to go up, but don't forget to look down and back sometimes.  Some of you couldn't swim a lick a year or two ago, or never rode a bike.  Now where are you?

Sometimes races will not go well, period, no matter your attitude or training. The great philosopher Forrest Gump sums it up well. (Warning: mild-bad language) 

As coaches we work to create realistic training plans, adjusting things as situations change, as well as help you develop mental toughness and positive attitudes, which are big parts of race & workout performance.  Negative feedback loops quickly detract from performance, as quickly as dehydration or poor pacing can.


What I am trying to write is to stop and smell the roses once in a while. 


Just not during the race. :)


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

Recovering with Fruits and Veggies

by Jennifer Patzkowsky, MS, RD/LDN

The USDA recently released the MyPlate icon replacing the Food Guide Pyramid. MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting. MyPlate is beneficial for all people, especially athletes. As you might have noticed, half of the plate consists of fruits and vegetables. These foods might not be your first thought in terms of foods to fuel your body and your workouts, but they should be. Athletes are concerned with fueling before, during and after workouts or races. However, they don't think about their daily nutritional needs.  


It would be like putting gas in your car, but not thinking about other maintenance needs such as changing your oil or rotating your tires. In order to have a long active life and improve your performance and enhance recovery, eat fruits and vegetables.These energy dense foods have many benefits, especially for athletes. 


First, fruits and vegetables are high satiety foods meaning that they will fill you up. These foods are great in terms of managing your appetite. Think about it this way, you can eat the same amount of food, but eat fewer calories.  


To enhance the appetite satisfying effect, eat fruits and vegetables as appetizers or at the beginning of meals. Then you will eat less of the higher calorie foods on your plate, provided that you are paying attention to your body and stop eating when you are comfortably full.  


For instance, have a broth based vegetable soup or a salad before your chicken or pasta. This is especially helpful for endurance athletes who struggle with achieving and maintaining their ideal race weight.  


Also, fruits and vegetables are high in antioxidants and phytonutrients which help minimize post exercise inflammation caused by free radicals.  Basically they help repair your muscles so that you recover faster, perform better in workouts and races, and avoid injury. Specifically vitamins C and E appear to be the most effective antioxidant defenders against free radical damage to muscle tissues. Citrus fruits, melon, and berries are good sources of vitamin C. Vegetable oils, nuts, dark green vegetables and whole grains are rich in vitamin E. In order to get the most benefit, eat a wide variety of fruits and vegetables.


So what are some ways to incorporate more fruits and vegetables in your diet?

  • Breakfast- As sports dietitian Nancy Clark says do your fruit duty at breakfast. Start off the day with 2 servings of fruit. Add fresh or dried fruit to your cereal or oatmeal. In a hurry? Grab easily portable fruits such as apples or bananas.
  • Snacks- Have these between meals to help you get in your servings of fruits and vegetables. Dip baby carrots or other vegetables in hummus. Spread peanut butter on apple slices. Spoon Greek yogurt over fresh berries.
  • Lunch- Add lettuce and tomato to your sandwich. If you are eating out, substitute a salad for fries.
  • Dinner- Order your pizza with veggies. Add a salad and eat it before your pizza. Or fire up the grill. Serve chicken and veggie kabobs with corn on the cob. 


Recovery starts today with good nutrition! For more information about MyPlate, visit

Read more about OSB Nutrition Coach Jennifer and nutrition coaching options here!
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:

August 6 - 8-11 Open Water Clinic at Jordan Lake

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

October 22  Powerstroke Technique Clinic 1100-530PM - Cary

Old School 2

Only 1 race left in 2011!

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 - 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
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 remaining schedule for 2011:

August 6 - 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




$80.00 with a copy of the

Powerstroke: Speed through force and form DVD.

$60.00 without the DVD.


Visit the One Step Beyond website to sign up today!

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.


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 

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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