From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, May 07, 2009 1:09 PM
Subject: The Next Level Newsletter - January 2009
One Step Beyond
The Next Level Newsletter
Volume VI, Issue I   January 2009
TAC-OSB Masters Swimming

Live in the Triangle area and looking for a great U.S. Masters swimming program?

Triangle Aquatics (TAC) and One Step Beyond (OSB) have teamed up to provide more practice times! 

Practice times are:
Monday 6-7AM, 730-845PM
Tuesday 730-845PM
Wednesday 6-7AM
Thursday 730-845PM
Friday 6-7AM

Fees are $50 per month or $6.25 per drop-in.

Read all the details here!

One Step Beyond is a proud coaching sponsor of the 2009 North Carolina Triathlon Series, a highly competitive series throughout North Carolina.

Check out these well-run races if you're ever in area and stop by the OSB table to say hi!

Our Sponsors

Prepared Steps

We've finished a number of pre-made training plans and have posted them on our Prepared Steps page.  If there's a particular program you'd like to request, please email Coach Marty.


Looking for weekly swim workouts, a database of technique videos, and regular swim training tips? 

Sign up for our Powerstroke Ezine here!

Join Our Mailing List
Dear Marty,
Welcome to the Next Level Newsletter, Volume VI, Issue I.  A new year begins!
Set Up Events - One Step Beyond
White Lake Training Camps

May 4-5 - Advanced/Distance Camp
May 7-8 - Beginner/Intermediate Camp

We are very happy to team up with Set Up Events in order to offer two distinct 2-day training camps at beautiful White Lake in southern North Carolina!

Each camp will be staged from the FFA Center on White Lake and will include:
2 days of swim-bike-run training sessions
Breakfast and lunch each day
Multisport training lectures and personal form feedback from our coaches

The Cost:
$300 with a shared 2-bed lodge room
$250 with a shared 10-bed open air cabin
$200 and you arrange your own lodging

Maximum 50 athletes per camp.

Professional triathlete and NC resident Richard Armstrong will join us for the Monday-Tuesday camp, and OSB coach Brianne Gaal will join us for the Thursday-Friday camp.

Visit the camp information page for all the details and a daily itinerary.

Registration will be available later next week through the Set Up Events website. 

OSB Cary Masters
OSB St Pete Beach Training Camp
February 24 - March 1, 2009

Looking for a great winter break training camp?  Join coaches Marty and Bri for several days of fun group training in beautiful St. Pete Beach, Florida! 

This will be OSB's fifth annual winter triathlon training camp in Florida.  We'll be swimming in the calm waters of the Gulf of Mexico, running on flat sand beaches, and riding the quiet roads of Fort Desoto Park.

What is included:
2 meals per day, entry into all training venues, a Powerstrok
e DVD, individual swim and run video analysis, and various other OSB goodies

The prices:
$900 for Tuesday-Sunday camp, lodging included
$500 for Tuesday-Sunday camp, without lodging
$400 for Thursday-Sunday camp, without lodging

Click here for additional information and to reserve your spot today!
Open Water logo

Triangle Open Water Mile Swim Series

One Step Beyond and FS Series are pleased to bring three 1-mile open water races to the Triangle area of North Carolina!

April 18 - 5280 Swim at Beaverdam Lake
June 7 - Jordan Lake Open Water Challenge
August 30 - The Nuclear Swim at Harris Lake

Each event will include a twenty minute open water clinic prior to the one mile race.  Fees are $25.

Please visit to learn more about each event, and you can sign up directly at

Tell your friends!

Planning for Good Nutrition
by Jennifer Patzkowsky, MS, RD/LDN

Happy New Year! I hope that everyone is excited and anxious to start another triathlon season. No matter what your goals are for this year, whether it be to finish an Ironman or compete in your first triathlon, have a plan for good nutrition. Most of you have probably invested in a nice bike, racing gear, running shoes, etc. And you will be investing lots of time in your workouts. Don't forget to invest some time in your nutrition. As the analogy goes, your body is like a car, needing gas for fuel. Unfortunately, with inadequate fuel in your tank, you will never reap full benefit from your training and actually can heighten your risk for injury.
When thinking about a nutrition plan, the first thing to do is an assessment. Keep a food journal for 3 days, two during the week and one on the weekend. Try to include as much information as possible, such as what time you ate, portion sizes, etc. Now I know that this takes a lot of time, but it will provide valuable information about your eating habits.
After you keep the journal, ask yourself these questions...

Click here to read the entire article! 
Powerstroke® Triathlon Swim Clinics
 next date - March 28, 2009

Swimming photo

Join us on March 28, 2009 at 11 AM for a six hour swim and triathlon clinic.  Each clinic includes:
  • Three lectures on swim/triathlon training
  • An hour long Powerstroke® swim skills practice session
  • An individual swim analysis
  • Lunch
  • A DVD of each swimmer's technique analysis
  • A CD of all camp materials presented
Read what a couple of our previous athletes had to say:

"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..." - Doug M.

"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." - Carolyn V.

The clinic fee is $99 and is limited to twenty athletes.  Sign up here today!

Training Tips of the Month
by Marty Gaal, CSCS

January and February are typical months to log steady base training miles.  While these types of workouts should make up the backbone of your workout, consider a including few things:

You can include faster swim sets year-round, since swimming is generally easier to recover from and does not tear down your body as much as running. 

Some short interval work or tempo efforts on the bike and run will help prepare you for more intense sessions later in training AND will help your body burn off that winter coat a bit more quickly.

Running drills and plyometrics should be included two or even three times a week during this time of year.  It only takes a few minutes at the end of a run.

If you don't have the time to get to the gym for a regular resistance strength training session, include a home based routine a couple times a week.  A routine including standing squats, 1-leg squats, lunges, situps, bridges, planks, and pushups will work quite a few of your major muscle groups while not requiring a huge chunk of time.

Be sure to adjust your sleep schedule to the higher volume training you're probably including at this time of year.

If you haven't picked a 2009 race goal, now's the time!

Have a great season and we'll see you at the races.


Breaking through Boundaries:
Life Lessons Courtesy of our Dog

by Bri Gaal

We think too much. We stress too much. We put boundaries on our abilities. Many times, we are our own worst enemy because we don't believe in ourselves. It can be tough because oftentimes we all ride the fine line of wanting to do well, but also not wanting to put ourselves totally out there in case we don't quite meet our goals. But how will you ever know UNLESS you put yourself out there? And what's the worst if you don't totally meet your goal? I bet along the way you have learned a whole lot about yourself and improved a bunch.
I was thinking about this the other day as I watched our dog, Tassie, do something she has done since she was a puppy. We have a large deck in our backyard, and it has unevenly spaced deck railings surrounding it. Instead of running around the side to the stairs and the 'correct' opening of the deck, Tassie will charge from the backyard right through the deck railings to get to our back door if she's in a hurry. It's never occurred to her that she's not supposed to go through there.

Sometimes she'll pick the wrong railings to squeeze through (the deck was obviously a home 'project' at some point in its history), but this doesn't stop her. She'll move over and find ones she can get through. She doesn't think that she shouldn't go through there - it's the obvious choice because it's the quickest way to the back door!

The railings are boundaries that she completely ignores, and once again, I've learned a life lesson from my dog.
So stop thinking and stressing and don't put boundaries on yourself...and if you do find boundaries, run through them!

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