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Subject: One Step Beyond Coaching Newsletter - Feb 2014

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XI, Issue II

February, 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 II - February 2014!   In this issue we have an article on long distance training and racing nutrition and an update on our clinic offerings.  


Recent OSB Athlete News:



Dennis Respecki conquers Challenge Philippines half
Angela Respecki conquers the Tokyo Marathon
Chris Scott conquers the NYC Central Park Half Marathon 

Adriano Nasser PRs at the Myrtle Beach Marathon
Tracy Moon PRs at the Run around the Pines 5k
Kari Mayhew and Coach Bri represent at the Myrtle Beach Half Marathon

Adriano Nasser PRs at the Goldsboro Half Marathon



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


Summary of long distance training
and racing nutrition

Marty Gaal, CSCS 



The time to dial in your nutrition plan is well in advance of your key race.  There is a lot of information out there, some of it conflicting, and you don't want to make it up as you go along.  A few guidelines that most of us should follow:


Don't try something new on race day.   A new breakfast, a new drink, a new supplement, (a new wetsuit) - none of it.


Practice your race plan on your long training days.  Don't forget to drink for 2 hours just because it is cool out on your practice day. 


Don't rely on the race to supply what you need, even if they advertise that they will provide X Y and Z.  Even the most well organized events run out of nutrition, water, and sports drink, or forget to get supplement Y to race point 2, and so on.


You need a plan that accounts for total calorie intake, hydration, and electrolytes. Everyone is different. 


My experience is that a higher number of athletes experience GI issues when supplementing with protein during an event, so if you plan to use a drink or supplement that contains protein, you must run this plan through a long distance training day more than once. 


If you are a regular caffeine user, you will want to consume some before and during your event.  There are many products that include caffeine.


Solid foods are more difficult to digest and tougher to eat while exercising.   


On average, athletes should target 4-5 calories per kilogram of bodyweight per hour on the bike, and 2-3 calories per kilogram per hour on the run.  For example, a 60kg athlete would intake 240-300 calories per hour on the bike and 120-180 calories per hour on the run.  Your specific needs may be more or less than this but use this as your starting point in practice and adjust from there.


During hotter events, your fluid requirements will be higher than during cooler events.  Go figure.Your starting point is about 20oz per hour.  Smaller athletes might start at 16oz per hour and larger athletes at 24oz per hour. 


A few product recommendations with links to their websites to get you started:

Gatorade Endurance 


Carbo Pro (you add this to any drink for extra carbohydrates)

Gu chomps 

Clif Shot bloks 


Sustained Energy (contains protein)


Links to four OSB presentations with additional information:

Ironman Race Nutrition 

Race Day Nutrition 

Half-Ironman Specific Training 

Ironman Pacing 




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 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.

February 15
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.

April 5 - 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 - open water (may reschedule if too cold)
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