From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 08, 2010 1:34 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - April 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue IV  April, 2010
This Month
Powerstroke Ezine
OSB Sponsored Events
OSB Athlete News
Open Water Clinics
Training Article - hour-twenty a day
Powerstroke Freestyle Clinic
Summer Riding Tips
OSB Masters Swimming
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!

Trysports Triangle Open Water Mile Series

cabinet connection

Congratulations to everyone who competed in the 5280 Swim at Falls Lake on April 10.  The overall winners were:

Men: Kevin Gerlihy - 19:38
Women: Kim Rice - 20:45

The 2010 race dates are:

April 10 - 5280 Swim at Falls Lake
June 13 - Jordan Lake Open Water Challenge
July 24 - Little Uno and the Big Deuce
August 29 - Nuclear Swim presented by The Cabinet Connection of NC

Visit to sign up today.

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

at Fort Desoto

Our Sponsors

Join Our Mailing List

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue IV. Race season is here!
In OSB Athlete News!

  • Laurie O'Connor takes 2nd AG at the Tar Heel 10 Miler
  • Karen Crews takes 1st AG at the 5280 Swim at Falls Lake
  • Kerry Troester takes 2nd overall at the Inside-Out Sports Beaverdam Triathlon
  • Rob Crews PRs at the Kidney Care 5k
  • Jessica Brantley takes 1st AG at the Eggstravaganza 5k
  • Tom Crichton takes 3rd overall at the Wilmington Athletic Club triathlon
  • Pete Desjardins finishes his first triathlon at the Nautica South Beach triathlon
  • Mindi Mclendon PRs at the Cary Duathlon

OSB Coaches are available for 2010 coaching packages.
One Step Beyond
Open Water Swim Clinics

We will host several half-day open water clinics this season:

June 12 - 8AM at Jordan Lake, outside Apex NC
June 26 - 8AM at Kure Beach, NC
July 31 - 8AM at Wrightsville Beach, NC
August 14 - 8AM at Jordan Lake, outside Apex NC

Each clinic include discussion and practice of:
  • Site specific challenges and hazards
  • Starts and turns
  • Sighting
  • Drafting
  • Dealing with crowds
  • Lectures on swim training for triathlon & open water

Please visit our website for all the details and to sign up today.
The hour-twenty training plan

Most triathletes are grown adults with multiple commitments, family duties, and time constraints.  I have been working with this population as a coach for almost ten years.  I have worked with highly motivated world class amateur athletes who have careers and families, as well as beginner / intermediates who do not have nor want competitive goals.  Both types of athletes present different challenges.


My experiences have led me to believe that the most realistic training plan for a certain type of athlete is simple and repeatable.  The athlete that this particular approach works for is extremely time constrained and highly motivated, OR not competitively motivated but wants a healthy and realistic training plan. 


I call this the hour-twenty training plan.  It consists of roughly one hour and twenty minute workouts three to five days per week and one longer workout with a day off - in essence, do both weekend workout time slots in one day and take the other day off.


This is a workout that most athletes can knock out in the AM or the PM with minimal interference to work or four children.  There are no double days in this training plan.  One and done is the approach. 

Click here to read the entire article.

Marty Gaal, CSCS, is a USA Triathlon coach and has been competing in triathlons since 1989.

Freestyle Swimming Technique Clinics

Open Water logo

Upcoming dates

May 22, October 22 - Cary, NC

Is swimming the weak link in your triathlon racing?  Join us for a Powerstroke freestyle technique swim training clinic.

Powerstroke® is our method for teaching effective competitive freestyle technique to adult triathletes and open water swimmers.

Each clinic includes:

  • A Powerstroke swim practice and drills session
  • Individual swimmer filming and in-class review
  • Three lectures on swim and triathlon training

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: Lectures: Effective Swimming Strategies, and Periodization of Triathlon Training
and Lunch (included)
430-500: Running drills and brief individual form analysis
515: clinic ends 

$99 for the 1-day clinics
$89 for repeat attendees
$119 for clinic + Powerstroke DVD

Fee includes a swim cap, a DVD of all in-clinic swimmer sessions, CD of all presentations, and lunch.

You can sign up online here.

A couple recent reviews:
"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

A few tips for summer riding

Learn how to change a flat.
Always carry a flat tire kit (extra tube, CO2 cartridge, tire levers) when you ride. Even if you don't know how to change a flat (although we covered this above - learn it), at least you have the essentials so when you flag someone down they can change it for you.
Clean and lube your chain. Here is a good article (with pictures!) that explains this in detail.
Yield to cars - even if you technically have the right-of-way, don't assume the cars see you. Give the driver a wave to let them know you are there. One of the most common accidents occurs when a car passes you and then makes a right turn in front of you - like you were not there. Be proactive.
Ride with a small group of cyclists that can help you become comfortable riding in a pack before you jump into a huge group ride.
Practice skills in your neighborhood - cornering, stopping quick and clipping out, and pointing out objects or potholes for the riders behind you.

Bri Gaal has been riding a bike most of her life.  She is a USA Triathlon coach.

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.

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 $6.50 per session.

Click here to sign up and for all details.

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