From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 28, 2011 10:53 AM
Subject: One Step Beyond Coaching Newsletter - November 2011
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume VIII, Issue X
November, 2011
This Month
Fall Transition Period
Energy Systems Clinic
OSB Swim Clinics
OSB Masters Swimming
Old School Aquathon Series
Triangle Open Water Mile Swim Series

cabinet connection

2012 Race schedule:

May 20 - 5280 Swim
June 17 - Jordan Lake
July 21 - Big Deuce / Little Uno
ugust 18 - Nuclear Swim
September 22 - Open Water Fall Finale

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.

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Dear Marty,

Welcome to the Next Level Newsletter - Volume VIII, Issue X, November, 2011.    
Fall Transition Period
Coach Brianne Gaal

This is a great time to reset and recharge for the upcoming season. With family obligations, holidays, shopping and everything else, this is not the time to beat yourself up over missed workouts. Try to find a schedule that is easy to accomplish that also allows for some flexibility to move workouts around.  This is not the time to sit around and stuff yourself silly on the couch, however J  You'll be thankful that you didn't when the new year rolls around and serious base training is in full swing. 


For a lot of us this period of training can be called the 'transition phase' or training to train. Many of you have taken some downtime to recover from a late season 'A' race and now it's time to get back into the swing of things.  Just don't get back into the swing of things too hard which can lead to early season burn-out, particularly if your December is very busy.   


Meet up with friends to get a workout in and keep it easy and social.  Have fun and change it up - maybe go for a mountain bike ride instead of the typical road ride. Focus on your form and incorporate drills and strength that always seem to get neglected when we try and fit all of our training in. Keep it simple and have all your engines firing for January and the 2012 season.


Brianne Gaal is a USA Triathlon and USA Track and Field Certified Coach. 

Energy Systems and Training Clinic

Coach Craig Dobson, CSCS  


On December 9, OSB Coach Craig Dobson will be giving a free clinic at St John's Cycles in Sanford, Florida.

The clinic will include a discussion of: 
  • A quick overview of the 3 energy systems
  • How the body make energy (ATP) 
  • Race week/day nutrition (for short, medium, long course) 
  • Metabolic efficiency training
  • A different view of electrolytes
Coach Craig has been an endurance athlete for more than 36 years. He did his first triathlon in the late '90s. He has been coaching runners informally since the early '90s and triathletes since 2008. Craig has seen many training trends come and go over the years. The science of training has changed a lot in the last three decades but there are some basic training principles that Craig believes never change. Train smart, train consistently, give yourself rest, set goals, take measures, and most importantly, believe in yourself. Craig believes everyone is an athlete and everyone can achieve their realistic goals.

Coach Craig lives and trains in Central Florida.


Craig Dobson is a NSCA certified strength and conditioning specialist and USA triathlon coach with One Step Beyond.  

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 2012 clinic schedule will be released soon!

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 & aerobic endurance
Monday 800-900PM distance & aerobic endurance

Tuesday 545-700AM core strength and swim technique 

Wednesday 545-700AM mixed stroke  
Wednesday 800-900PM mixed stroke 

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.  

Old School 2

2012 dates:

May 2 (evening race) - 1/2 mile swim - 2.5 mile run
June 13 (evening race) - 3 x 1/4 mile swim - 1 mile run
July 4 (morning race) - 1/4m swim - 2.5m run -1/4m swim

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 May, June, and July.  May and June race start time is 630PM, July happens to be July 4 and will start in the morning (exact time TBD)! 
These events are low-key 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 $60, or $25 per event.
2-person relays are welcome for $75 for the series or $30 per event.

Read all the details at

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