From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, October 06, 2011 9:51 AM
Subject: One Step Beyond Coaching Newsletter - September 2011
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching 
Volume VIII, Issue VIII
September, 2011
This Month
OSB Athlete News
Performance Self-Analysis
Upcoming Swim Clinics
Old School Aquathon Series
Powerstroke Clinic
OSB Masters Swimming
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.


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 VIII, September, 2011.    
In OSB Athlete News:  

-Tori Arens wins her AG at Pinehurst International Triathlon
-Cari Soleo takes 2nd AG at Pinehurst International
-Doug Cowell takes 2nd AG at the Pinehurst Sprint
-Kory Gray takes 2nd AG (& sub 18 run) at Wilmington YMCA Sprint
-Tori Arens PRs and 6th AG at Wilmington YMCA Sprint
-Frank Rexford PRs by 5 minutes at Wilmington YMCA Sprint
-Cari Soleo wins her AG at Belews Lake Triathlon
-Tracy Moon PRs at 70.3 Augusta!
-Coach Marty takes 1st Masters, 6th OA at the Wilmington YMCA Sprint

-Cari Soleo takes 1st AG at White Lake International
-Doug Cowell takes 2nd AG at White Lake International
-Valerie Yoffe takes 9th AG at the Dash for Divas at WL
-Erin Cutrell and Jon Healy represent at 70.3 World Champs in Vegas
-Douglas Robinson drops 12 minutes at White Lake International
-Kari Mayhew takes 4th OA at Best of the US Triathlon
-Robert Radecki drops 4 minutes at White Lake International
-Brad Davis takes 3rd Clydesdale at White Lake International



End of Season Tips

Coach Brianne Gaal  


As we near the end of the season, and many of you are zeroed in on your 'A' race, keep these important tips in mind:
  • Get your rest! Rest and recovery are as important as the hard workout you just did. Do not neglect this - plan for it just as you plan for many other aspects of your training.
  • Eat smart.  You know the difference between bad eating and good eating. Make healthy choices which will allow you to refuel and recover so you can perform at your best.
  • Listen to your coach and ask questions. Don't add in an extra workout, take out workouts, or switch things around before you run it by your coach. This could be said for your entire season, but it's most important right now where a lot of thought has been put into your training plan with specific workouts and rest periods to get you to the start line of your big race in the best possible position.
  • Keep the big picture in perspective. Even though you are probably at your best possible shape going into your 'A' race, you will still have off days. Don't analyze these too much and lose confidence. You have put in a lot of work of the past months and that is more important than one run that you didn't hit your target pace.

Brianne Gaal 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 remaining 2011 clinic schedule:

October 22  Powerstroke Technique Clinic 1100-530PM - Cary

Old School 2

2012 dates:

May 2 (evening race) - 1/2 mile swim - 2.5 mile run
June 6 (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-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 $60, or $25 per event.
2-person relays are welcome for $75 for the series or $30 per event.

Read all the details at

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 & aerobic endurance
Monday 745-845PM distance & aerobic endurance

Tuesday 545-700AM core strength and swim technique 

Wednesday 545-700AM mixed stroke  
Wednesday 745-845PM 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.  

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