From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, December 17, 2009 12:31 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - November 2009
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VI, Issue XI   November, 2009
This Month
Powerstroke Ezine
Triangle Open Water Mile Series
Training tip of the month
Powerstroke Freestyle Clinic
Triangle Open Water Mile Series
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 Sponsors

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Triangle Open Water Mile
Swim Series

2010 Race Dates

April 17 - 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.

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Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VI, Issue XI.  November, 2009.

In Athlete News:

Rudy Kahsar takes 6th AG at Ironman 70.3 Championships in Clearwater!

Justus Koester finishes his first Ironman at Arizona in under 11 hours!

Kathy Larkin, Michelle Harwood, and Becky Smith tackle the B2B Half-Iron distance at Wilmington!

Chad Rucks and Lisa Garcia conquer Ironman Florida!

Karen Crews finishes her fist Iron-distance at the B2B Iron-distance triathlon!

Coach Bri takes 2nd overall at the Old Reliable 5k in Raleigh!
Training Tip of the Month -
Video tips at Delta Triathlon

A few months ago, Coach Marty joined the staff of Delta Triathlon to produce a series of video training tips.  Most of them are now online at the Delta Triathlon website.  The tips include:

  • The off season
  • Off season recovery time
  • Coaching plans for younger and older athletes
  • Recovery time for older athletes
  • Easy workouts
  • Losing weight the right way
  • Diet / nutrition for training

Marty Gaal is a NSCA certified strength and conditioning specialist (CSCS) and USA Triathlon coach.

Freestyle Swimming Technique Clinics

Open Water logo

Upcoming dates
January 24 - Huntersville, NC
January 30-31 (2-day) - Cary, NC
February 13 - Fort Myers, FL

Is swimming the weak link in your triathlon racing?  Join us for a Powerstroke freestyle technique swim training clinic.

Powerstroke® is Coach Marty's 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
$119.99 for clinic + Powerstroke DVD
$179 for the 2-day clinic in Cary

Fee includes a swim cap, a DVD of all in-clinic swimmer sessions, 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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