From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Monday, November 08, 2010 1:31 PM
Subject: One Step Beyond Coaching Newsletter - October 2010
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VII, Issue X October, 2010
This Month
Triangle Swim Series
OSB Athlete News
OSB Group Training
Nosce te ipsum
OSB Masters Swimming
Powerstroke Clinic Jan 8
Triangle Open Water Mile Series

cabinet connection

We had a great 2010 season, with over 600 competitors and many new open water swimmers. 

2011 Race schedule:

May 22 - 5280 Swim
June 12 - Jordan Lake
July 23 - Big Deuce / Little Uno
August 28 - Nuclear Swim

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!

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

Our Sponsors

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VII, Issue X. 
In OSB Athlete news:
  • Brian Kinahan finishes his first Olympic distance triathlon at Pinehurst, NC
  • Coach Bri takes 3rd OA at the Bertie Spooktacular 5k
  • Samantha Englestad PRs at Anna's Angels 10 miler
  • Doug Robinson and Kevin Goings conquer their first half-Ironman at 70.3 Augusta
  • Coach Marty takes 1st AG at the Monster Dash 5k
  • Kristel Maes (3rd AG) and Steffen Schairer PR at Ironman 70.3 Augusta
  • Cari Soleo takes 5th Master elite in the North Carolina Triathlon Series
  • Angela Gautreau beats her goal time and takes 5th overall woman at Chesapeake Man Iron-Distance, her first
  • Coach Bri Gaal and Erin Cutrell qualify for ITU Age Group Worlds at USAT Nationals in Tuscaloosa

  • One Step Beyond
    2011 Group Triathlon Training

    Next year, One Step Beyond will include regularly weekly group training workouts as part of all our coaching packages.  You can also join us for just the group coaching, starting Monday, January 31, 2011.

    The standalone program will cost $75 per month, and include a team racing jersey, coach-led workouts, and group email support.  

    Current One Step Beyond coached athletes are encouraged to join any/all sessions at no additional charge.

    Schedule beginning Jan 31, 2011:

    Monday 5pm: 2.5 mile easy run at Bond Park in Cary with strength stations and form drills

    Tuesday 1130am: 40-50 minute bike ride - 15 minute transition run at various locations around Raleigh/Cary

    Wednesday 7AM: 1 hour swim at Triangle Aquatic Center in Cary including technique feedback

    Thursday 630am: 45 minute run with intervals at various locations around Raleigh/Cary

    Saturday 9am: 60-90 minute ride - 20 minute T-run at various locations around Raleigh/Cary

    Times will be subject to change as the season progresses.   Additional group workouts may be added at various times.

    Whether you are new to triathlons or just need an extra kick in the pants to get your season going, we will have something for you!

    Coach Marty Gaal, CSCS, will lead most training sessions and will be joined by Coach Bri and other local USAT certified coaches.

    Nosce te ipsum
    There are a variety of reasons people enter into the athletic arena, and these reasons can change over time.  When you were young, you enjoyed playing with your friends because it was fun and better than doing homework. As you grew into your teens, you started to appreciate the competitive aspect of your sport.  And as time continues onward into adulthood, you realized that there are many health benefits to maintaining an active lifestyle.

    Or perhaps you were not particularly active as a youngster, and only now are realizing the thrill that comes along with competition.

    Or maybe you just like having goals.

    Whatever your reason, this is the time of year to reflect not just on what race you're planning to do next year, but why you are doing it. 

    Over the past ten years, I have worked with a couple hundred people either on an ongoing basis or for various one-time lessons.  I have seen middle aged athletes with a indomitable fire for winning, and younger athletes who participate solely for the camaraderie they experience.  There are three central dynamics that drive folks, particularly endurance athletes:


    This is self evident, since all endurance sports culminate with endurance races.  However, some folks are more competitive than others.  The desire to excel and do well in relation to other athletes is one way to approach competition.  The desire to make personal improvements and set season or lifetime PRs is another way to approach competition.  One is external and one is internal.  They are both fine motivators. 

    You probably know at least one athlete who is not happy unless they win, and even then is not happy because something wasn't executed perfectly.  This would be a 100% competitive person.  They can be fun to train with but steer clear on race day.   They are not your buddy on race day.

    You probably know someone else who is somewhat indifferent to how they do in relation to the field, but are very hard on themselves if they did not meet their personal goals.  This is an internally motivated competitor.  They compete with themselves rather than others. 

    You know someone else who does not really care how well they do in comparison to themselves or to others.  This is a non-competitive person motivated by a different dynamic.

    During your lifetime you may be any of these.  It depends where you are in your athletic life and what your reason for training is.

    Camaraderie / Fun / Experience:

    Another athlete just enjoys movement, sunshine, friendship, travel, and shared experience.  They don't care about winning, or setting PRs, or how fast you are.  They are in it to hang out with their spouse/loved one/friends, to see cool new places and to ride their bike over that mountain.  They may not push themselves very hard, but they are more than happy to go on a ride or run with you.  Or they may push themselves hard because if feels good to go fast.  Winning is not the main motivator - the experience of going fast is. 

    In general, these are the athletes who can maintain a sunny disposition rain or shine.  PR?  Great!  Bad race?  No problem. 

    Health / Fitness:

    If you haven't read the paper lately, 60% or so of the United States adult population is obese.  Obesity causes a variety of health problems as well as makes moving around more difficult.  One of the easiest ways to correct this for most people is to get out and move around. 

    Some athletes tend to start endurance sports primarily out of health concerns.  Some may become more competitive while others continue on due to the friendships they create. 

    Some never really enjoy the sports but stick with it because they know it is good for them.  Hopefully they learn to have some fun with their friends.

    Aerobic exercise and strength training combine to help you become more fit and look and feel better. This is a great motivator for many people. 

    If you are not clear on why you are training and racing, take a quick assessment of your reasons for doing what you do.  There is no right or wrong answer - there is just an answer for you.  If you were in it for health but now want to move on to being more competitive, great.  If you used to be competitive but now stick with it for health and friendship, way to go.  If you train & race primarily to be able to eat pizza without feeling too guilty, I hear you.

    Know thyself and let your actions reflect who you are, what you do, and why you do it.

    Marty Gaal, CSCS, is a USA Triathlon coach.

    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.

    This is a year-round program open to all 18+ athletes.

    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 $6.25 per session.

    Click here to sign up and for all details.

    Powerstroke Freestyle Technique Clinic
    January 8, 2011 - Cary, NC

    Join us for a six hour comprehensive swimming technique clinic at the Triangle Aquatic Center in Cary, NC!

    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: Swimmer film review and lectures: Swim Training for Triathlon and Triathlon Training Strategies and Lunch (included)
    430-500: Running drills
    515: Clinic ends

    Each clinic includes:
    - The Powerstroke: Speed through force and form DVD
    - a print handout of presentations
    - an individual swim analysis (recorded)
    - a DVD of all attendees' swim analysis
    - a Powerstroke® swim cap
    - Lunch

    $139.99 with the Powerstroke DVD
    $119.99 without the Powerstroke DVD
    $89.99 for current OSB athletes or repeat clinic attendees (email Marty)

    "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

    Visit the One Step Beyond website to sign up today!

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