From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 08, 2010 1:34 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - May 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue V  May, 2010
This Month
Powerstroke Ezine
Triangle Swim Series
OSB Sponsored Events
OSB Athlete News
OSB Open Water Clinics
Pool to Open Water
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 soon - Jordan Lake Open Water Challenge on June 13!  Sign up by June 2nd to avoid late fees.

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 V.  The longest running triathlon newsletter in my household.
In OSB Athlete News!

  • Jon Anderson wins overall at the Roanoke Rapids Triathlon
  • Steffen Schairer PRs at the White Lake Half I
  • Kerry Troester takes 3rd master at White Lake Half II
  • Coach Bri Gaal finishes the Hurricane Man 2.4 mile open water swim under 1 hour
  • Coach Marty takes 2nd overall at the Triangle Orthopedic Sprint Triathlon
  • Coach Bri takes 10th amateur female at St Anthonys Triathlon
  • Kristel Maes takes 3rd AG at Gulf Coast Triathlon
  • Jason Harris finishes his first half-IM at White Lake II
  • Mindi McLendon finishes her first half-IM at White Lake I
  • Joanne Piscitelli finishes her first half-IM at White Lake I

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

We are hosting several open water clinics this season:

May 23 - Inside Out-Delta Triathlon Team clinic at the Burgess Family Lake 12-2PM ($50 click here)

June 12 - 8-11AM at Jordan Lake, outside Apex NC
June 26 - 8-11AM at Kure Beach, NC
July 31 - 8-11AM at Wrightsville Beach, NC
August 14 - 8-11AM 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
Each clinic is $80 with a copy of the Powerstroke: Speed through force and form DVD, or $60 without.

Please visit our website for all the details and to sign up today.
Moving from the pool to open water

Open water swimming and racing can be an intimidating concept.  Not everyone was fortunate enough to grow up playing on the beach or at the local lake.  And swimming is already a challenging sport for adults who did not learn to swim as a child, being the most technical of the three involved with triathlon.   And now you want to throw in things like rip currents, waves, sand bars, and aquatic life? 
If you have not started swimming yet, then your first step is going to your local pool on a regular basis and swimming two or three times a week.  Private swim lessons with a good coach will help you to learn the correct technique, and avoid a lot of common errors.  As you start, you do not need to cover huge distances - a few laps (200 to 400 yards per workout) for non-swimmers is a good starting point. 
Once you are comfortable swimming in the 1,000 yards and -over range in a workout, it is time to consider open water swimming - especially if you have any triathlon goals involving an open water swim!

I personally like my athletes to be capable of swimming at least a quarter mile non-stop in the pool with no distress (400 meters or 450 yards) before trying out open water.    An example workout for a swimmer at this level would be:
3 x 100 easy warm up on 30 seconds rest
100 easy kick with kickboard
4 x 50 drills on 20 seconds rest
Rest 1 or 2 minutes
400 to 500 meters straight, no pausing at walls
Rest 1 minute
2 x 50 easy cool down on 20 seconds rest

Click here to read the entire article.

Marty Gaal, CSCS, is a USA Triathlon coach and has been competing in open water races since 1986.
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.

Biomechanics and growing older
- Coach Bri Gaal

Since turning 30, I've noticed a difference in my body's ability to handle some poor biomechanics. Specifically - things hurt! In my 20's, something might hurt, but it would be gone the next day and quickly forgotten.

I've realized that I can no longer ignore little pains and I need to take a more serious approach towards prevention. Here are some ways I'll be doing this - and you might benefit from them, also.

  • Stretch. Stretch. Stretch. No more excuses. Stretch.
  • Foam roll - particularly the IT band and glutes
  • Strengthen the gluteus medius - this is a common weak muscle in runners and triathletes that can lead to all sorts of problems. A quick internet search of 'gluteus medius exercises' will explain the best ways to strengthen the muscle (think old jazzercise moves)
  • More core (work)
  • Ice at the first sign of discomfort

Brianne Gaal is a USA Triathlon coach and has been competing in running and triathlon races since 1988.

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