From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, December 17, 2009 12:29 PM
Subject: The Next Level Newsletter - June 2009
One Step Beyond
The Next Level Newsletter
Volume VI, Issue VI   June, 2009
This Month
Powerstroke Ezine
Triangle Open Water Mile Series
Powerstroke Clinic
OSB Athlete News
OSB Run & Swim Workouts

Our Sponsors

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 popular races if you're ever in area - stop by the OSB table to say hi!

More Upcoming Events in Cary
Swimming photo
Powerstroke®: Speed through force and form DVD on sale now!

We have made the Powerstroke DVD available for pre-release sales at a significant discount! 

We expect the DVD to be completed by mid to late July, 2009.  You can visit the website at to reserve your copy today.

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.

OSB Powerstroke Ezine

Looking for regular swim workouts and tips?  Sign up for the Powerstroke Ezine, a weekly that includes tips on swim training, gear, and workout ideas.

Quick Links
Join Our Mailing List
Dear Marty,

Welcome to the Next Level Newsletter - Volume VI, Issue VI.  Temperature = summertime!

Open Water logo
Triangle Open Water Mile Swim Series

Congratulations and thanks to the over 100 athletes that joined us for the first annual Jordan Lake Open Water Challenge, the second swim in the Triangle Open Water Mile Series, on June 7, 2009!  The winners:

Male: Patrick Woodruff - 20:59
Female: Kim Rice - 23:32

Our next event - The Nuclear Swim, will be held on August 30 at Harris Lake County Park.

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.

Tell your friends!
Powerstroke® Triathlon Swim Clinic
June 20 - Cary, NC

Swimming photo

Each Powerstroke clinic includes:
  • Three lectures on swim/triathlon training
  • An hour long Powerstroke® swim skills practice session
  • An individual swim analysis & underwater/above water filming
  • 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. Visit the website for all the details and to sign up.

OSB Athlete News!

  • Rudy Kahsar PRs and takes 3rd Amateur (12th overall) at Eagleman 70.3
  • Kerry Troeser takes 3rd AG at Eagleman 70.3
  • Coach Marty wins the 1st annual Battle at Buckhorn Triathlon
  • Cindy Marks takes 3rd overall at the Battle at Buckhorn Triathlon
  • Chris Simpson finishes his first triathlon at the Black Bear Sprint Triathlon
  • Karen Crews PRs and takes first Athena at Kerr Lake Triathlon
  • Tim Gensler PRs at the Memphis in May Triathlon
  • Dawn Petty PRs by 20 minutes at Eagleman 70.3
  • Coach Bri wins the Breezy Point Sprint Triathlon
  • Heidi Staub PRs and takes 2nd Master at the Kerr Lake Triathlon
  • Heidi Staub PRs and takes 1st AG at the Kinetic Half Triathlon
  • Leslie Homes takes 1st AG in her first triathlon at the Riverwood Triathlon
Training Tip of the Month -
Triathlon Improvement

Every athlete has a weakness.  It may be a general propensity towards injury, poor nutrition, or just a really slow swim.  Whichever it is, one of your main training goals should be to improve your weaknesses and maintain your strengths.  Here's a short refresher on what to do to improve specific issues.

Injury prone - often a result of a) poor nutrition in older athletes and b) not listening to your body and backing off when you are tired or overly broken down in younger athletes.  Proper nutrition is key to making sure your muscles and organs get the micronutrients they need to rebuild.  Training through fatigue is not always the best thing to do - fatigue is your body's way of telling you it needs a break.  Solutions:
  • Proper nutrition
  • Proper rest
  • Strength and flexibility conditioning

Slow runner - not all of us are designed to be fleet of foot, but there are a few things you can do to improve those run times.  Solutions:
  • Improve body composition (diet)
  • Running drills and plyometrics
  • Proper shoes
  • Regular speedwork (interval training)

Slow or weak cyclist -some people are born to ride, and you might not be one of them!  But again, there are ways to improve this crucial leg.  Solutions:
  • Ride a lot during the off season
  • Hill intervals
  • Big gear / Muscle tension intervals
  • Improve bike position/aerodynamics
  • Core strength (so you can push with all your muscles)

Slow swimmer - this one's pretty common, and so are your solutions:
  • Find a stroke technique coach
  • Swim at least 3x per week every week for a year
  • Join a master's swim team for that extra push
  • Always include a few drills during your workouts
For a sport like triathlon, you'll constantly be working on one issue or another.  That is part of the fun and the challenge of this particular sport.
NEW: One Step Beyond Running
Coached Workouts

Coaches Bri and Marty are bringing coached RUNNING workouts to the neighborhood (Raleigh-Cary).  You can now SWIM and RUN with your coaches.  

We will start the coached running workouts on Monday, June 1st, 2009.

Is it difficult for you to find a regular group to run with?  Have trouble staying motivated on your own?  Our new coach-led run workouts are for YOU.

Either Marty or Bri will be on hand to help you stay motivated, count laps, give intervals, shout, cheer, and in general be your on-site coach.  They also will instruct you on proper form and post-session stretching.  If you are training for a specific race or distance, they will tailor the day's workout to your goal.

Practice times are:
Monday 545-7AM Swim at TAC
Monday 6PM-645PM NEW Tempo run at Bond Park (Cary)
Monday 730-845PM Swim at TAC

Tuesday 6-645AM Run, drills & plyometrics at Bond Park
Tuesday 730-845PM Swim at TAC

Wednesday 545-7AM Swim at TAC

Thursday 6-7AM Interval/tempo Run at various trails
Thursday 730-845PM Swim at TAC

Friday 6-7AM Swim at TAC

The fee structure:
$75 per month for ALL coached workouts
$30 per month for running only workouts
$50 per month for swimming only workouts

Click here to sign up and for all details - and for the upcoming week's locations.

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