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Subject: One Step Beyond Coaching Newsletter - April 2014

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XI, Issue III

April, 2014   


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 2014:

AAA North Carolina Triathlon Series  

FS Series Triathlons


Triangle Open Water Mile Swim Series 

Old School Aquathon


NC State Triathlon Club 


The FSU Triathlon Club 





Dear Marty,

Welcome to Volume XI, Issue III - April 2014!   In this issue we have an article on workout & race recovery and some other things! 


Open Water Swim Clinic Schedule 



Need to work on your open water skills?  One Step Beyond is hosting 4 open water clinics this season at Jordan Lake area beaches.  Our schedule

Saturday, April 19
Sunday, June 8
Sunday, July 13
Saturday, August 16

Each clinic lasts 3 hours and includes
-Lecture: open water training and racing
- Skills practice: starts, turns, finishes, sighting, drafting, dealing with crowds & anxiety
- Simulation course practice (200-300 yards)
- Lecture: swim training approach for triathlon

Clinics are worth 3 CEUs for USA Triathlon coaches.

Sign up online on the OSB open water swim clinic page.





Recent OSB Athlete News:


Audrey Schipprack qualifies for Boston and wins AG at Raleigh RnR Marathon
Julie Paddison, Rob Williams, Erin Miller, Roger Lias, Jennifer Barker, Robert Barker, Diane Huis, & Angie Amisano run the RnR Half Marathon
Christy Paine Winston runs the RocknRebellion Half Marathon
Brian Searcy rides MS 150 Texas (more like 170 miles)
Tracy Moon PRs at Ironman 70.3 Florida
Chris Scott stays strong at Ironman 70.3 New Orleans
Melissa Alfano stays strong at White Lake Half
Kari Mayhew 3rd OA at White Lake Half
Anne Macdonald 2nd AG at White Lake Half
Julie Worden 2nd AG at Belews Lake Triathlon
Coach Daniel 3rd AG at White Lake Sprint
Kathryn Leach 1st OA at Tom Moore 5k
Coach Bri 2nd OA at Umstead Coalition 4 mile run

Michael Conlon races with the Wolfpack at USAT Collegiate Nationals
Kathy Larkin runs the Cherry Blossom 10 miler
Joanne Piscitelli 1st AG at Granite Falls Triathlon
Tom Crichton 3rd open master at Granite Falls Triathlon 

Erik Johnson 2nd AG at the Sampson County Super Sprint
Coach Marty 3rd OA at the Sampson County Super Sprint 

Paul Savage runs the Tobacco Road Marathon
Heidi Williams PRs at the Tobacco Road Half
Adriano Nasser De Meo PRs at the Wrightsville Beach Marathon
Kathy Larkin runs the Nations Half-Marathon
Kory Gray PRs the Tobacco Road Marathon and BQs
Jenni Barker PRs at the Wrightsville Beach Half-Marathon
Joanne Piscitelli 3rd AG at Tobacco Road Half
Chris Scott runs the 5 Boroughs Half-Marathon 


You can keep current with OSB athlete results and events on our Facebook page


Recovery strategies

Marty Gaal, CSCS 



After a hard workout or race it is important to do everything you can to facilitate your recovery.  Doing so will allow you to return to training and racing at full capacity more quickly than not.  


Hard sessions and race efforts you will leave you dehydrated, deplete your muscle glycogen stores, inflict muscle breakdown aka microtrauma, and perhaps even some degree of tendon/ligament stress if the event is difficult enough.


That is all fairly normal in the world of endurance racing.


After the session is complete the first thing you should do grab some fluid for hydration then head out for a cool down effort of some sort - don't just stop cold and sit down on your bum.  For shorter events/workouts, a long easy jog, swim, or ride is totally appropriate.  For longer events a few minutes of walking around is probably all you're really up to and is definitely better than just stopping cold.  This will help your body absorb some of the lactate floating around, flush out metabolic waste product (urea), and give your body a chance to rev back down from 100% to closer to not 100%. :) 


Your next step is to keep drinking fluids with electrolytes and crank some calories back into your system.  The optimal window for restoring your muscle glycogen (the stored energy within muscles and your liver) is really 30 minutes and no greater than one hour once you stop moving.  While glycogen is replaced by carbohydrates, your torn up muscles will require protein in order to start the rebuilding process.  Protein in post-workout nutrition has also been researched to enhance the glycogen storage effect.  A general recommendation for your carb-protein post workout ratio is 4:1 (grams - each gram of protein and carbohydrate equals 4 calories).    


The total amount depends on how long your race/hard session was and how big you are, but you might shoot for 300-400 total calories for 1 hour type races within that 30 minute window, and angle upwards from there - for an Ironman or marathon race or training simulation you should start eating soon after and keep eating for a few hours :).  


Liquid meals are the easiest to absorb immediately post-workout and there are a number of products on the market that can fulfill this need. 


Please note that for easy and/or short workouts your needs are less because your breakdown and storage use is less - cramming a bunch of food in your mouth after those short workouts might be counter productive in the grand scheme of things. :)


Then you're off for rest - take it easy for the rest of the day, using compression gear (link) has some studied effect on reducing the delayed onset of muscle soreness (DOMS), and sleep - when your body goes into overdrive on repair and replace at the cellular level.  During sleep we all release more human growth hormone, which is a primary stimulant for rebuilding your body.  


An easy workout the day after the race or hard workout is appropriate for short races as well as for long-course athletes who are accustomed to higher training loads.  For some, another day of rest and really light activity like walking is best. 


Taking a 5 minute ice bath soon after a race or hard workout may be helpful but the research on the effectiveness of this is inconclusive (link) and the practice is potentially dangerous.    


To recap - after your race or hard session: Rehydrate, refuel, rest, use compression gear, sleep well, and train commensurate to your athletic ability in the days following. 




Coach Marty Gaal is a USA Triathlon Coach and NSCA certified strength and conditioning specialist.  He has been coaching long distance athletes since 2002. 



One Step Beyond Swim Clinics



One Step Beyond offers three different types of swim clinics throughout the year.  Our 2014 remaining clinic dates:



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.

June 15

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.

September 13

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 19
June 8
July 13
August 16

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.


2014 Triangle Open Water
Swim Series 


  Open Water logo

Set your calendars for another great season of open water swimming!

May 10 - Jordan Lake Open Water Challenge 1.2 and 2.4 mile swims at Vista Point

July 27 - Little Uno & Big Deuce 1 and 2 mile swims at New Hope Overlook

Oct 4 - Triangle Swim Series Championship 1.2 and 2.4 mile swims at Vista Point 


Sign up links will be available in January at!





2014 Old School Aquathon 



The 2014 Old School Aquathon will be held on Saturday, July 12 at Harris Lake County Park!  This season our format will be:

1000 yard swim completed as 2 x 500 yard loops 

followed by 

4 mile run completed as 2 x 2 mile loops

So you will swim 1,000 yards then run 4 miles and be done!  No 2nd swim this season.  Old School is going old school.




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 730-845PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique 
Wednesday 545-700AM mixed stroke  

Wednesday 730-845PM 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