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Subject: One Step Beyond Coaching Newsletter - July 2014

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XI, Issue IV

July, 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.



Meet our coaches


All our coaches are certified with USA Triathlon in addition to their other credentials. 



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 IV - July 2014!  We have been too busy to send you this totally awesome newsletter for a couple of months.  But, never fear, we're back. :) In this issue we have an article on how to add big volume training weeks to your life. 


Recent OSB Athlete News:


Kari Mayhew wins Battle at Buckhorn triathlon
Kory Gray 3rd OA at Battle at Buckhorn
Julie Paddison 3rd AG at Battle at Buckhorn Tri
Doug Cowell 1st AG / 3rd master at Battle at Buckhorn Tri
Julie Worden 2nd AG at Battle at Buckhorn Tri
Coach Marty 2nd master at Battle at Buckhorn Tri
Diane Huis 2nd AG at Mission Man Triathlon
Michael Conlon 1st AG at Mission Man Triathlon
Angie Amisano 5th AG at Charleston Sprint Tri
Tim Gensler 3rd AG at Evergreen Sprint Tri
Kory Gray PRs the 5,000 with 16:49 at Godiva Track meet
Kathryn Leach 1st AG at Stumpy Creek
Kari Mayhew 3rd open at Triangle Tri
Kathryn Scovel 3rd AG at Triangle Tri
Laurie O'Connor 2nd AG at Triangle Tri
Joanne Piscitelli 5th AG at Triangle Tri
Coach Daniel 5th AG at Triangle Tri
Coach Marty 5th OA at Ocean Grove Biathlon

Tom Crichton 3rd Master Colonial Beach Sprint
Tracy Moon 2nd AG at CFT Sprint #2 

Angela Respecki conquers Ironman Coeur d'Alene
Dennis Respecki conquers Ironman Coeur d'Alene
Kory Gray 2nd OA at Washington Olympic Triathlon
Tim Gensler 3rd AG at Loveland Lake to Lake Olympic Triathlon
Coach Bri 1st OA at Washington Sprint Triathlon
Kari Mayhew 1st OA at Washington Olympic Aquabike
Tracy Moon 1st Master at the Jacksonville Olympic Tri
Adriano Nasser De Meo PRs at Ironman Syracuse 70.3
Michael Conlon 2nd AG at the Smile Train Sprint Tri
Julie Paddison 1st AG at the Smile Train Sprint Tri
Morgan Farrell 9th AG at the Smile Train Sprint Tri
Melissa Alfano 9th AG at the Enka Triathlon at Biltmore Lake 



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


Big Week Training

Marty Gaal, CSCS 



You may have the opportunity to increase your training volume substantially from your normal level every once in a while due to life circumstances. Maybe you're on vacation, the family is out of town, or you're stranded in a strange town with just a couple business meetings during the week. Whatever the reason, here are a few issues to consider when you're ready to ramp it up.


Total training load is a calculation of effort and duration. A 2 hour easy ride is not as stressful as a 2 hour ride with a 1 hour time trial in the middle. The day of or the day after the easy ride you could still do a pretty hard run, but a hard run the day of or the day after a tough bike is less likely to be a quality session and increases your chances of injury. When you're planning out a big period of training, you need to consider how the overall increase in volume will affect your body. In other words, in a big period, it is a generally good idea to decrease your effort within the workouts as the duration of most workouts increases.


In the triathlon world, it is much safer to undertake a big increase in your bike and swim volume then it is to make a big increase in running volume. Running is more stressful on the body due to the impact with the ground and adding 50 or 100% to your normal amount of running could be a catalyst for an injury, even if you decrease your effort substantially. Cycling and swimming are weight supported exercises (no impact) and a 100% or more increase in volume/time for a few days is realistic, provided you adjust your effort levels accordingly.


Those of you familiar with intensity factor (IF), training stress score (TSS) other values you will find in the performance management chart of Training Peaks might consider how many points you accrue in a given week and plan your big week around that - for the most part you could double up on your swim and bike and make a small increase if any in the run. For example, if within a normal training week you have around 500 TSS on the bike, you might go to the 800-1200 range in a big week while keeping the IF of each ride on the lower side (under 0.85). Advanced athletes could include 1 or 2 rides breaking into the 0.85-0.95 range. The swimming calculation is not as exact (since creating a wearable swimming power meter has yet to be done) but increasing your yardage by 50-100% should be fine. Skip the 25s all out and be aware of how your shoulders are doing.


For the run my recommendation is to keep the volume the same or just slightly more than usual and limit any intervals to 'tempo' or sub-threshold effort levels. The risk/reward calculation from increasing your run training load substantially at the same time you're increasing bike and swim training loads is just not worth it. If you want to do a big run period, make that the primary focus and use swimming and cycling purely as recovery sessions. That's a different article.


A real world example for a big week is to sign up for a guided bike tour. Some tours are tougher than others but a lot of them last about a week, and cover 50+ miles per day with 1 or 2 planned easy days within. As a triathlete, you're already meticulous enough to plan out some runs and check the tour locations for adequate swimming facilities to round out your big training week.


Another way is to join in on any of the spring or summer triathlon camps that many coaching organizations put on. These are great because the organizers understand the three sport mentality of triathlon and can help you adjust to your personal needs.


If you decide to do your own big training week, here is a sample plan:

Day 1: mid distance ride and big swim
Day 2: mid distance run with a few light intervals, easy ride
Day 3: long ride, short t-run, short swim
Day 4: big swim, optional easy ride or run (this is the easy day)
Day 5: long run, short swim
Day 6: mid distance ride, big swim
Day 7: long ride, t-run  


The week after a big period like this you'll want to use as a recovery week, dropping your training load to 50-75% of normal levels. That would include skipping threshold or over-threshold type intervals and not racing that following weekend. You'll be tired and your body will thank you for the recovery time. In the second week, you'll start to feel better and competing in a race or doing some testing should yield positive results.


The fitness impact of a big week like this will stay with you for a while, provided you don't just sit on the couch for weeks after. Most age group triathletes won't be able to do this more than 2-3 times per year, but if you have the chance, take it. Like anything in life, there is a bit of risk involved in pushing outside your current limits, but doing so with realistic planning is a great way to boost your fitness and increase your long term performance.




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.

Back in 2015

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.

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!





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