From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Tuesday, November 30, 2010 1:58 PM
Subject: One Step Beyond Coaching Newsletter - November 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue XI November, 2010
This Month
Triangle Swim Series
OSB Athlete News
OSB Group Training
Nutrition During Off season
OSB Masters Swimming
Powerstroke Clinic Jan 8
Old School Aquathon Series
Triangle Open Water Mile 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 websiteto read all about the DVD and purchase your copy today.

OSB Powerstroke Ezine

Looking for new swim workouts delivered right to your inbox along with regular training tips? 

Sign up for the Powerstroke Ezine, a weekly blast that includes tips on swim training, gear, and workout ideas. 

Cost is $5 per month, or $25 for a 6-month subscription.  That's less than 50 cents per workout!

Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following organizations, races, and teams in 2010:

The Inside-Out Sports North Carolina Triathlon Series
25 triathlons in North Carollina

The Inside-Out Sports Delta Triathlon Team
Fun group of triathlon enthusiasts

Trysports Triangle Open Water Mile Swim Series
5 open water swimming races in NC

Our Sponsors

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue XI. 
In OSB Athlete news:
  • Sam Englestand PRs at the Space Coast Half Marathon
  • Lori Cover finishers her first IM at Cozumel under goal time
  • Coach Marty takes 3rd AG at the Inside out Sports Thanksgiving 8k
  • Tom Crichton beats goal time at Ironman Arizona, his first
  • Sam Englestad beats goal time at OBX Half-Marathon, her first
  • Rob Crews runs the OBX Half-marathon, his first
  • Kathy Larkin PRs at the Beach 2 Battleship Half
  • Jason Harris PRs at the Beach 2 Battleship Half
  • Anne and Doug Clark finish their first half at Beach 2 Battleship
  • Kristel Maes qualifies for Ironman Hawaii at IM Florida with a PR and 2nd AG
One Step Beyond
2011 Group Triathlon Training

Next year, One Step Beyond will include regularly weekly group training workouts as part of all our coaching packages.  You can also join us for just the group coaching, starting Monday, January 31, 2011.

The standalone program will cost $75 per month, and include a team racing jersey, coach-led workouts, and group email support.  

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

Schedule beginning Jan 31, 2011:

Monday 5pm: 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

Thursday 630am: 45 minute run with intervals at various locations around Raleigh/Cary

Saturday 9am: 60-90 minute ride - 20 minute T-run at various locations around Raleigh/Cary

Times will be subject to change as the season progresses.   Additional group workouts may be added at various times.

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!

Coach Marty Gaal, CSCS, will lead most training sessions and will be joined by Coach Bri and other local USAT certified coaches.

Nutrition during the off-season
by Jennifer Patzkowsky, MS, RD/LDN
Yet another holiday season begins. Bring on the turkey and trimmings, pumpkin and pecan pies. With training season on the low down, it is not difficult to pack on the off season pounds. With a survival guide and a plan of action you don't have to skip the traditions and feasts of this time in order to remain at a competing weight.

MAINTAIN CALORIC BALANCE: Eat more nutrient dense foods

Even if you are continuing a strength training regimen, cut out the use of sports nutrition energy bars, drinks and gels, which are formulated for endurance (such as endurox, accelerade, gu, etc). Be aware of caloric dense foods versus nutrient dense foods. In place of the bars, opt for fruits, vegetables and whole grains which are more nutrient dense as opposed to calorie dense bars and gels. Dense carbs that were important for glycogen restoration, such as power bagels, can be replaced with lighter, lower calorie whole grain breads, such as whole grain English muffins or whole wheat pasta and brown rice.


Metabolism is raised when you eat every 2 to 3 hours. Keep up with this philosophy even through the season. Do not save calories for a big festive meal. Have a snack such as an apple or a light meal such as a salad or soup before facing a huge buffet. Having a full stomach aids in appetite suppression.

Eating every few hours also means keeping portion size appropriate. You may have gotten used to eating larger portion sizes while training and old habits die hard. Remember, ˝ cup cooked pasta, rice or potatoes is a realistic serving size for weight maintenance, whereas these portions may seem extremely tiny when you are faced with festive meals. Eat more fruits and vegetables (nutrient dense foods) to make up the difference.


Moderation and consideration are the keys to enjoying any holiday dinner, and you shouldn't feel as though you have to deny yourself your favorite foods this year. Just watch what goes on your plate, and how it is cooked. Turkey, for example, is low in fat and high in protein. White meat eaten with out the skin provides a healthy delicious base for a holiday meal. Add some steamed vegetables and a small of sweet potato with a dash of cinnamon, and you have quite the feast. Of course, don't deny yourself a sliver of pie, but be prepared to burn off those calories.

Jennifer Patzkowsky, MS, RD/LDN, is a competitive endurance athlete who provides nutritional counseling and meal planning to athletes and people interested in improving their health/fitness.  For more information on her services, please contact her at (863) 513-2635 or

One Step Beyond
Masters Swimming

Looking for a solid season of swim training in the Triangle area?  Join the TAC-OSB Masters swim team at the Triangle Aquatic Center in Cary, North Carolina.

This is a year-round program open to all 18+ athletes.

Practice times are:
Monday 545-7AM Swim at TAC
Monday 730-845PM Swim at TAC

Wednesday 545-7AM Swim at TAC
Wednesday 730-845PM Swim at TAC

Friday 6-7AM Swim at TAC

We also have an occasional weekend swim workout - we send this info to current team members.

The fee structure:
$50 per month for all swim workout times, or $6.25 per session.

Click here to sign up and for all details.

Powerstroke Freestyle Technique Clinic
January 8, 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:
11-12: Meet and greet, Lecture: What is Powerstroke®
12-130: Powerstroke® Swim Practice, drills, and demonstrations
130-230: Individual swimmer filming
230-430: Swimmer film review and lectures: Swim Training for Triathlon and Triathlon Training Strategies and Lunch (included)
430-500: Running drills
515: 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!

Old School Aquathon Series

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 - Location TBD: 1500 meter swim - 4 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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