From: Marty Gaal [] on behalf of Marty Gaal []
Sent: Thursday, December 17, 2009 12:31 PM
Subject: OSB Triathlon and Swim Coaching Newsletter - October 2009
One Step Beyond
The Next Level Newsletter
 from One Step Beyond Coaching
Volume VI, Issue X   October, 2009
This Month
Powerstroke Ezine
Triangle Open Water Mile Series
Triangle Open Water Mile Series
Training tip of the month
Powerstroke Freestyle Clinic
OSB Masters Swimming
Powerstroke DVD
Powerstroke®: Speed through force and form DVD on sale now!

We have made the Powerstroke DVD available! 

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 reserve 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

Open Water logo
Triangle Open Water Mile
Swim Series

2010 Race Dates

April 17 - 5280 Swim at Falls Lake
June 13 - Jordan Lake Open Water Challenge
August 29 - Nuclear Swim at Harris Lake

Bookmark: for additional announcements.

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.

Read all about it here!

Join Our Mailing List

Quick Links
Dear Marty,

Welcome to the Next Level Newsletter - Volume VI, Issue X.  October, 2009.

In Athlete News:

Kerry Troester takes 2nd Master female in the North Carolina Triathlon Series (NCTS)!

Coach Bri Gaal takes 3rd open female in the NCTS!

Leslie Hack PRs at the Queens Half-Marathon!

Daniel Babel runs his first 5k at the March of Dimes Run for Babies!

Marcelo Vidal PRs at the Pinehurst Triathlon!
Training Tip of the Month -
Choosing the right wetsuit

I recently finished a 1,500 word article for USA Triathlon Life on some thoughts to consider when purchasing a wetsuit.  Here are the first few paragraphs, and you can read the full article on our website.

Swimming specific wetsuits have undergone intense improvements since their introduction to the triathlon world by Quintana Roo in the late 1980s.   The first versions were inflexible, bulky, and heavy.  Today's wetsuits are vastly superior in terms of technology, cost, and performance. 
The top of the line versions by most triathlon wetsuit manufacturers are made with low density neoprene produced by Yamamoto Corporation of Japan and composed of separate panels glued together, with multiple layers, which increases both flexibility and comfort.   Some of these are coated with a material designed to reduce the drag surface of the wetsuit (less drag = you swim faster).   Lower end versions are made of neoprene that is not quite as hydrodynamic or flexible, but these are still fantastic suits for the price that should make you much faster than swimming without. 

Triathlon wetsuits can be broken into four main sub-categories:
Full sleeved:
High Tech
High Tech

Full sleeved:
Entry level
Entry level

Most suits are manufactured in a one-piece design.  De Soto Sport manufactures a brand of two-piece suits that also come in high tech and entry level variations - with or without sleeves. 
Now, before you run out and buy a wetsuit, there are a few questions you should ask yourself:

  • What water temperatures do I expect to swim in most of the time?
  • What distance race(s) am I purchasing the wetsuit for?
  • What is my wetsuit budget?
  • What sort of swim stroke do I have?
  • What is my body type?
  • Am I claustrophobic?
  • Salt water or fresh water?
  • How competitive do I plan to be?

Marty Gaal is a NSCA certified strength and conditioning specialist (CSCS) and USA Triathlon coach.
Powerstroke Freestyle Swimming Technique Clinic
November 14 - Cary, NC

Is swimming the weak link in your triathlon racing?  Join us for a half-day 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

The fee is $99 and includes a swim cap, lunch, and a DVD of your swim mailed to you post clinic.

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

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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