From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 08, 2010 1:36 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - February 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue II  February, 2010
This Month
Powerstroke Ezine
Triangle Open Water Mile Series
Training tip of the month
Powerstroke Freestyle Clinic
Winter Training Camp
OSB Masters Swimming
Powerstroke DVD
Powerstroke®: Speed through force and form DVD on sale now!

The Powerstroke DVD is available now! 

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.

You can visit the website at to 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 Triathlon Series
25 triathlons in North Carollina

- The Pier 2 Pier Swim -
1.8 mile swim at Wrightsville Beach

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

- The
Triangle Open Water Mile Swim Series

5 open water swimming races in NC!

Our Sponsors

Open Water logo
Triangle Open Water Mile
Swim Series

2010 Race Dates

April 10 - 5280 Swim at Falls Lake
June 13 - Jordan Lake Open Water Challenge
July 24 - Little Uno and the Big Deuce (1 and 2 miles)
August 29 - Nuclear Swim at Harris Lake

Bookmark: for new announcements.

Join Our Mailing List

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue II.  It's still snowing!
Training Tip of the Month -
New swimming article /
Nutrition tips for endurance athletes

I recently wrote a new article with a few underwater pictures regarding high elbow catch / early vertical forearm swim technique and how it relates to Powerstroke.  You can read the entire article online here.

A few nutrition tips as we move into the early training season:

You should always have a snack or energy replacement drink after any workout lasting more than one hour or any hard / taxing workout.  This will help replace lost muscle glycogen (stored carbohydrate).  If you do not replace your energy, then the quality of your future workouts will suffer.

For those of you who are busy and on the go, keeping a few oatmeal bars, protein bars, trail mix, or other favorite snacks in your car will be good for both pre- and post- workout meals.

Well balanced replacement meals for most endurance athletes should contain something like 50-60% carbs, 20% protein, and 20-30% fat. 

A generally well balanced meal will be closer to 40% carbs, 30% protein, 30% fat.

If you are participating in high impact or heavy resistance exercises, you will want to eat a bit more protein and less fat. 

As an endurance athlete, carbohydrates are your friend.  They provide quick energy and are the fundamental energy source.  A few good sources of carbohydrates are fruits and vegetables, whole wheat breads and pasta, and low fat yogurt.

Marty Gaal is a NSCA certified strength and conditioning specialist (CSCS), USA Triathlon coach, and producer of the Powerstroke: Speed through force and form freestyle swimming instruction DVD.

Freestyle Swimming Technique Clinics

Open Water logo

Upcoming dates

February 13 - Fort Myers, FL
February 20 - Cary, NC
(rescheduled from Jan 30)

Future dates
April 3, May 22, July 31, 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

2010 Winter Triathlon
Training Camp
Treasure Island, Florida
Feb 22-March 1, 2010

Join us for the sixth annual winter triathlon training camp on the west coast of Florida.  We'll be based out of a beach house on Treasure Island, Florida, just slightly north of St Pete Beach.

We will ride, run, and swim a lot, then hang out and have some fun while listening to the sound of the surf as we watch the sunsets.

Sign up fee options include shared housing and most meals.

Read all about it here!

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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