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Subject: One Step Beyond Coaching Newsletter - Jan 2014

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XI, Issue I

January, 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 I - January 2014!   In this issue we have articles on strength training and training metrics/tracking.  


Recent OSB Athlete News:



Dave Culbertson, Brad Davis and Coach Marty take on the Little River 10 mile trail run 

Erik Johnson takes 12th OA at the Navy SEAL Frogman 5k swim in Tampa Bay 


Chris Scott PRs his 10k by 40 seconds 


Tracy Moon 2nd AG at the Deleon Springs Half Marathon  

OSB Racing Team takes 2nd at the Reindeer Run in Pittsboro - Doug Cowell, Anne MacDonald, and Coach Bri

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


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!





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.

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 5 - 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.


Build strength now for a better season later

Daniel Scagnelli, MS, CES, CPT 



One of the most often neglected aspects of an endurance athletes training program is strength training. However, this time of year is an excellent time to take advantage decreased sunlight and inclement weather and use it as an opportunity to increase your time in the gym. Strength training carries a wealth of benefits with it for the general population as well as athletes of all kinds. A well-developed weight training program will help you increase bone mineral density, improve speed, strength, efficiency and will most importantly help you prevent injury. Ultimately it is a tool for making you faster. This is also an opportunity for endurance athletes to work outside of their "box" and train muscles, tendons and ligaments to move laterally and in multiple planes versus moving in one direction.


Strength training work should be incorporated into your training plan year round, especially if you are a masters or female athlete. That said, strength training can and should be implemented functionally in a sport-specific manner as well and not just kept at bay for rainy days in the gym. Sport specific strength training application would refer to such examples as hill repeats on the bike and running, trail running, big gear efforts or stomps, using gear in the pool, etc. However, you can use your winter season to get back to the fundamentals and hit the weights as a great way to supplement your base training and better your performance outcomes in the upcoming season.


Research has shown that as little as one to two sessions per week of one to two exercises per major muscle group is sufficient to maintain and maybe even make marginal improvements; however, in order to really achieve performance enhancing results you need to have a well thought out, periodized plan, that has you doing some sort of strength training three times per week.


 Click here to read the entire article.




Coach Daniel holds a masters degree in exercise science, USA Cycling coaching license, is a Clinical Exercise Specialist (CES) through the American College of Sports Medicine, and is a Certified Personal Trainer through the American Council on Exercise.  He recently  attended the USAT Level I coaching clinic in Raleigh, NC



Measurements and metrics worth tracking

Marty Gaal, CSCS


From a performance perspective, tracking your heart rate, speed and power at lactate threshold (anaerobic or LT2) are your best quantifiable measurements.  From a body composition standpoint, it would be tracking your body fat percentage and lean body mass.From a holistic point of view, keeping track of your fatigue and stress levels is important.


Improving your body composition - lowering body fat while maintaining muscle mass - will help improve your speed at threshold and all other speeds since you won't have to carry the extra weight.  Keeping your stress and fatigue out of the danger zone will help you avoid injury and overtraining, which lead to reduced performance.


Triathletes can benefit from regular testing of threshold values either in a laboratory setting or out on the roads or a good bike trainer.  Once every 3-4 months is enough as the test workout itself is difficult and your ongoing races will provide you with feedback on your speeds.  The go-to tests are either 30 minute or 1 hour time trials.  A 5k or 10k run race or 20/40k bike time trials are good ways to see where you're at.


The best method for checking body fat is hydrostatic testing, but that does require a visit to a lab.  Next best is using calipers for skin fold testing, and another option is using a Bioelectrical Impedance Analysis (BIA) scale. The BIA scales can fluctuate a bit with hydration issues. 


Long course athletes would benefit from keeping track of their speeds/power at LT1 - this is the first deflection point in the lactate curve and what you might consider 'comfortable steady but not easy' - in addition to LT2 since the training focus is on maximizing speed at these lower effort levels.  Older athletes might test less frequently than younger athletes.


This article was originally published in the USA Triathlon Life Winter 2014 edition as an "ask the experts" answer. 


Marty Gaal, CSCS, coaches endurance athletes around the globe from OSB Headquarters in Cary, North Carolina.  He has been coaching Ironman and Ironman 70.3 athletes since 2002.


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.  



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 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