Subject: One Step Beyond Coaching Newsletter - May/June 2013

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume X, Issue V/VI

May-June, 2013  


Triangle Open Water Mile Swim Series

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2013 Race schedule:

The first race is almost here!

Saturday, May 11 - Jordan Lake Open Water Challenge (at Vista Point) 1.2/2.4

Sunday, July 21 - Little Uno and Big Deuce (at New Hope) 1 & 2 milers

Saturday, September 14 - Triangle Open Water Championship (at Vista Point) 1.2/2.4



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 your high elbow catch and early vertical forearm.  We include underwater, above water, and freeze frame analysis.

Visit the website to read all about the DVD and purchase your copy today.



Our sponsored events and teams

One Step Beyond is pleased to be a sponsor of the following races and teams in 2013:

AAA North Carolina Triathlon Series  

Trysports Triathlon Series

FS Series Triathlons


Triangle Open Water Mile Swim Series 

Old School Aquathon Series   

NC State Triathlon Club 


The FSU Triathlon Club 





Dear Marty,

Welcome to Volume X, Issue V/VI - May/June 2013!  Just a couple days late. This month we have two feature articles: Training in the heat by Coach Daniel and Reintroducing aerobic volume after a taper by Coach Marty.  


Old School Aquathon 2013

July 4 at Harris Lake County Park 



The one and only Old School Aquathon in 2013 is going to be held this week on Thursday, July 4 8AM at Harris Lake County Park.   


Format: swim 400 yards, run 3 miles, swim 400 yards


Sign up online here




Recent OSB Athlete News:


Melissa Alfano 4th AG at Bandits Triathlon

Kory Gray 6th OA at Bandits Triathlon 

Mary Robbins 2nd OA at Bandits Triathlon

Julie Paddison 1st AG, 7th OA at Smile Train Sprint

Brian Mann 2nd AG+ 5k PR at Smile Train Sprint

Mike Conlon 2nd AG at Smile Train Sprint


        ---all at Ironman 70.3 Raleigh---
    Doug and Cecily Thompson - first half!
    Anne Macdonald - first half!

    Jason Galarneau - first half! 

    Erik Johnson - first half! 

    Melissa Alfano - 1hr+ PR 

    Julie Worden - PR 

    Roger Lias - PR
    Julie Paddison - PR 
    Coach Daniel - PR 

    Mary Robbins - 1st AG , Worlds qualifier
    Audrey Schipprack - 4th AG
    Kory Gray - 1st AG, Worlds qualifier
    Tori Arens - 7th AG
    Cari Soleo - 9th AG
    Coach Bri - 4th AG

Mary Robbins 1st OA at White Lake Spring Intl
Kari Mayhew 3rd OA at White Lake Spring Intl
Kory Gray 4th OA at White Lake Spring Intl
Jen Olaru 1st Masters open at WL double sprint
Chris Fundanish 2nd AG at WL double sprint


Reintroducing aerobic volume

Marty Gaal, CSCS



After finishing a big event, it can be tempting to get right back into higher effort workout sessions, the thought being you can keep that super race fitness you previously achieved.  And you can extend your peak/race type fitness for a handful of weeks with lower volume and higher intensity or race pace workouts, knocking out a couple more solid race performances.   


However, after a month or so you will start to feel 'stale' and your body will require a return to more aerobic focused sessions in order to reacquire that deep level of fitness which made your race day performance possible in the first place.


Generally speaking, you want to slant the bulk of your training back towards moderate aerobic effort levels for a few weeks - in the four to twelve week range depending on your specific fitness and short and long term racing goals.   


What you shouldn't do is stop training entirely! :) 


For example, if you are not doing another important long event for several months, you can afford to spend more than a month redeveloping your aerobic fitness.  You might limit your faster pace to the moderate-hard range or 'tempo' type efforts.  When you return to harder efforts you'll be doing some amount of work at or near threshold, but many of your key workouts will still be primarily 'fast' steady state in nature - 20 to 30 bpm below your lactate threshold heart rate. 


If you're focused more on short duration events like 5ks or sprint triathlons, you might continue with limited amounts of threshold/over-lactate threshold efforts, but your key sessions should also return to aerobic development or steady state training for a few weeks.


Endurance racing, whether it's a 5k run or an Ironman, relies primarily (some would say entirely) on maximizing your aerobic fitness.  In a typical training cycle, we spend the first part developing this aerobic fitness with limited amounts of anaerobic or over-threshold effort.  In the later weeks we rely on the aerobic fitness to help carry us through our harder workout sessions, changing the focus from pure aerobic system development to raising our threshold or increasing speed at / over threshold.   


The salient point here is that without step one (aerobic system development), you will have a hard time achieving step two - maximal anaerobic and threshold development.  That is the difference between running the last 4 minutes of your 5k 'super hard' vs just holding the same 'hard' pace, and that time gap can be significant! 


Repeating this cycle season in and season out is what will help you become the best endurance athlete you can be.  Neglecting one or the other will put a lower limit on your horizons. 




Marty Gaal, CSCS, is lead coach and co-founder of One Step Beyond. Marty and the One Step Beyond coaches work with endurance athletes around the globe.



Training in the Heat

Daniel Scagnelli, MS, CES, CPT 


Summer has officially arrived amidst a fairly mild and cool spring. Therefore, it is especially important that you plan and prep appropriately when exercising in the hot and humid conditions of summer.


Your Body's Response to Exercising in the Heat

Exercising in the heat is an added stress to the body because it is much more difficult for your body to thermo-regulate itself. Your body's natural response is to cool itself, so naturally you send more blood to the skin to help facilitate the cooling process. However, this takes blood away from the working muscles and vital organs, which causes your heart rate to increase. You will be losing more sweat as a result, so it is important to stay hydrated and maintain electrolyte balance. Humidity further compounds the stress because your sweat doesn't evaporate, so the cooling process is hampered causing body temp and heart rates to rise even higher.


Heat Illness & Injury

Failing to plan and prepare for exercise in the heat can be detrimental to your health and performance and may even result in heat related illness, which can be very serious and possibly life threatening. The Mayo Clinic outlines three primary heat illnesses, below, to be aware of.


Heat cramps. Heat cramps are painful muscle contractions that mainly affect the calves and quads in multisport, but may also be felt in the hamstrings and even abdominal muscles as a result of poor hydration status and electrolyte imbalance.  


Heat exhaustion. Heat exhaustion occurs when body temperature rises above 103 degrees and may be associated with nausea, vomiting, headache, fainting, and weakness and cold, clammy skin. If left untreated, this can lead to heatstroke.


Heatstroke. Heatstroke is a condition that occurs when your body temperature is greater than 104 degrees. Your skin may be hot, but your body may stop sweating to help cool itself. Typical symptoms are confusion and irritability. You need immediate medical attention to prevent brain damage, organ failure or even death as heat stroke can be fatal if left untreated.


Hyponatremia, while not a direct heat related illness, is seen most often during the summer months. Sweat is a make-up of fluid and electrolytes, and as you sweat profusely you may also lose large volumes of vital electrolytes, especially sodium.  It is important that you replace these electrolytes along with fluid to help maintain hydration status and essential physiological processes. If you were to simply replace all sweat loss with water you could dilute the blood sodium content significantly, leading to a condition called hyponatremia.  Hyponatremia has detrimental side effects that mimic typical heat related illnesses and can be fatal.  Re: drink sports drink during training. 


Preventing Heat Illness & Injury

There are many steps you can take to prevent yourself from suffering from heat illness making sure that you make the most of your valuable training time. The primary way to mitigate the negative effects of heat training is to let your body acclimate to training in the heat.  


As you acclimate to hot environments your body will make noticeable changes. You will begin to sweat sooner, in larger amounts, and you may even notice the content of your sweat changing from an electrolyte/fluid mix to a more fluid based sweat as your body becomes better at retaining vital electrolytes. You will also become more efficient at moving blood through your body and to the skin for cooling purposes.  


Initially, you will need to reduce training intensity/volume by as much as 30-40% as you begin to acclimate to hot and humid conditions. However, our bodies are amazing physiological specimens and respond very quickly to stimuli. The average person will need to allow for roughly two, maybe even three, weeks of consistent training in hot conditions to fully acclimate. Over that two to three week period of time you can gradually increase your volume and intensity until you are back to your pre-heat training level.


Other steps you can take to have the best workout possible in hot conditions:


Choose your exercise time wisely. Try not to exercise during peak heat hours if at all possible.


Choose your venue wisely as well. Search for shaded routes when training outside in the heat.


Wear loose, moisture wicking, light colored clothing to help pull sweat away from the skin.


HYDRATE. Be prepared and have water, sports drink and nutrition on hand during workouts.


Replenish electrolytes during longer workouts.


Cool yourself. Some tried and true options are ice packs, cold towels, and cold water.


Protect yourself from the sun by wearing sun block and a hat


Rehydrate and refuel. Begin to rehydrate immediately post workout and take in nutrition to begin the rebuilding and replenishment process.


The Take Home Message:


Exercising in the heat doesn't have to be as challenging as some people make it. By educating yourself and taking some small precautions, you can have a phenomenal workout regardless of the conditions! Have fun, and enjoy your training!



Coach Daniel Scagnelli has been training in the heat since he discovered training.  You can read more about Daniel here.




OSB Swim Clinics and Lessons in 2013

One Step Beyond offers three different types of swim clinics throughout the year:

Beginner Swim Clinics focus on breathing patterns, comfort, and the key freestyle techniques for swim training & improvement. 3 hours long. Beginner to Early Intermediate level.

February 24 - complete

Powerstroke Freestyle Technique clinics are 5.5 hour in-depth classes on swim mechanics and methods for speed and power improvement.  Includes videotaping and feedback.  Early Intermediate to Advanced level. 6 CEUs with USA Triathlon for certified coaches.

March 30 - complete
October 5

Open Water Training clinics are conducted at lakes, oceans, and bays and cover all the tools, tips, and tricks you need to improve your ability and confidence in open water.  3 hours long. All levels. 3 CEUs with USA Triathlon for certified coaches.

April 27 - complete
June 9 - complete
July 13
August 11

Individual swim lessons
We also provide individual swim lessons in the pool year round, as well as open water during summer.  These can be 1/2 hour or full hour with under and above water video taping.

View all swim lesson options here

View all clinic options here


One Step Beyond
Masters Swimming  

Masters logo11

Looking for a solid season of swim training in the Triangle area?  Join the TITANS-OSB Cary Masters swim team at the Triangle Aquatic Center (TAC) in Cary, North Carolina.  All workouts take place at TAC.

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


Practice times are:
Monday 545-715AM distance & aerobic endurance
Monday 800-900PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique 
Wednesday 545-700AM mixed stroke  

Wednesday 800-900PM mixed stroke 
Thursday 600-700AM distance and mid-distance
Friday 545-7AM core strength, swim speedwork

Some Saturdays 700-830AM coaches choice 

The fees:

$52.50 per month for all swim workout times, or $6.50 per session.

TITANS-OSB Masters details.  



One Step Beyond is an endurance coaching business based in Cary, North Carolina.  OSB is co-owner and primary sponsor of the Triangle Open Water Mile Swim Series and Old School Aquathon Series. To unsubscribe from this newsletter, follow the directions below.





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One Step Beyond | PO Box 4622 | Cary | NC | 27519