From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Friday, May 13, 2011 11:45 AM
Subject: One Step Beyond Coaching Newsletter - May 2011
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume VIII, Issue V
May, 2011
This Month
OSB Athlete News
Upcoming Swim Clinics
Old School Aquathon Series
OSB Group Training
Powerstroke Clinic Jul 16
Visualization Article
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


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Dear Marty,

Welcome to the Next Level Newsletter - Volume VIII, Issue V.  May, 2011! 
In OSB Athlete News:  

  • Cari Soleo wins her AG at White Lake Half
  • Joanne Piscitelli takes 2nd AG at White Lake Half 
  • Doug Cowell takes 3rd AG at White Lake Half 
  • Gary Millichip PRs at White Lake Half
  • Ernie Ward PRs at White Lake Half 
  • Erin Cutrell takes 1st Open at White Lake Sprint Tri 
  • Kari Mayhew takes 4th Open at White Lake Sprint Tri 
  • David McrBride takes 3rd AG at White Lake Sprint Tri 
  • Damaris Caley PRs by 20 minutes at White Lake Sprint 
  • Jon Healy takes 6th OA at IOS Beaverdam Olympic Tri 
  • Doug Cowell takes 1st AG at Rumpass in Bumpass Sprint Tri
  • Kathy Larkin takes 6th AG at Rumpass in Bumpass Sprint Tri 


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:

May 21 - Beginner Swim Clinic -100-330PM in Cary

June 4 - Open Water Clinic - 800-1100 Jordan Lake-Apex

June 25 - Open Water Clinic - 800-1100 Kure Beach

July 9 - Open Water Clinic - 800-1100 Harris Lake-New Hill

July 16 - Powerstroke Technique Clinic 1100-530PM - Cary

Old School 2

Coming in just a few weeks!

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:

Season pass sign up by May 29!

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.


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
July 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 remaining dates, all in Cary, North Carolina:
July 16
October 22

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
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!


Marty Gaal, CSCS 


This high school season I had my athletes practice visualization techniques both as a group and individually.  Visualization is a powerful mental training tool that  enhances an athlete's ability to overcome obstacles and perform at their highest potential. 

Visualization - as far as athletics go - is the practice of imagining your competitive scenario and 'seeing' the outcome in the most positive manner for yourself.  It can help improve confidence, improve reactions to adverse conditions, and reduce performance anxiety.

Like every other technique you work on, it takes practice to calm the mind and see this vision from start to finish. 

The best time to do this varies.  The key is to approach the visualization process with a quiet, calm mind.

A few quick steps:

Find a quiet spot, comfortable position, and focus on your breathing.  Empty your mind.

Imagine yourself at the start of your race.  Try to feel your muscles and hear the sounds of the race.  Imagine that you feel fully rested and powerful/strong.

Start the race.  You may want to imagine different scenarios, or focus strictly on the best scenario.  Personally I like to run through a best scenario, and in later sessions see a few where I overcome various obstacles (flat tire, slow start, and so on).

Feel the effort level during the event.  Imagine everything is working perfectly, smoothly, 'effortlessly'. 

Watch your competitors unable to maintain your pace.  You accelerate alone or with only 1-2 still with you.

Cross the finish line with a surge and a win. 

Savor your mental performance and make it part of your experiences going forward.  The mind is a powerful tool, and the memory of an visualized performance can be just as real as the memory of a real performance. 

Confidence in your own abilities is a huge part of peak performance.

It can help to have a coach guide this process.  But after a few sessions you should be able to do it on your own.

Happy mental training!

You can read more at the following links:

Effect of Mental Imagery on Sports Performance 

- A Plessinger

Visualization for Sport Performance 

  - E. Quinn

Mental Imagery  

- B. Mac 


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 545-700AM 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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