From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 08, 2010 1:33 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - July 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue VII  July, 2010
This Month
Powerstroke Ezine
Triangle Swim Series
OSB Athlete News
OSB Open Water Clinics
Sample Workouts
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

The next swim is coming in one month - Nuclear Swim at Harris Lake!

200 swimmers joined us for the 1st annual Little Uno and Big Deuce on July 24 at Vista Point, NC.

Next up:
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 VII.  July, 2010.
In OSB Athlete news:

- Angela and Dennis Respecki beat their goal times at Belgium 70.3
- Sophie Evans breaks 12 hours at IM Lake Placid
- Chris Simpson PRs at the NYC Triathlon
- Joanne Piscitelli takes 10 minutes off her Triangle Triathlon PR
- Erin Cutrell takes 3rd female overall at the Triangle Triathlon
- Coach Marty wins his age group at the Ocean City 1 mile Ocean Master Swim
- Jessica Brantley finishes the Musselman 70.3 under goal time
One Step Beyond
Open Water Swim clinics

We are hosting two more open water clinics this season:

August 14 - 8-11AM at Jordan Lake, outside Apex NC
September 19 - 8-11AM at Wrightsville Beach, NC

Each open water 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
$80 with a copy of the Powerstroke: Speed through force and form DVD
$60 without the DVD

Please visit our website for all the details and to sign up today.
A few sample workouts:

There are a few favorite workouts we have, depending on the time of the year.  Here is a challenging workout in each sport for the 'build' or the period of your training with a combination of volume and high intensity.  These workouts are for intermediate to advanced athletes training for sprint distance up to half-Ironman distance triathlons.

Swimming: 3,000 yards
warm up:
500 easy warm up
6 x 50 alternate 1 kick / 1 drill on :10
main set:
4 x through
4 x 100 fast on short rest (05-10 seconds)
100 easy kick
200 easy

Running: 6 to 10 miles
warm up:
2-3 miles
main set:
3 x 1 mile or 3 x 2 mile at 10-15k race pace.  1-2 minutes rest between intervals, if you feel great descend the intervals so #3 is the fastest one.
cooldown: 1-2 miles easy

Cycling: 1.5 hour
warm up:
20-30 minutes easy
main set:
45 minutes tempo  (HR zone 3).  Last 5-10 minutes approach threshold if feeling good.
10-20 minutes easy

Brick workout: 2 to 4 hours
3 x through the following
10 to 15 mile bike / 10 to 20 minute run
1st round is easy pace, warm up
2nd round is moderate effort
3rd round is goal half-IM pace to goal-sprint pace depending on your race goals

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