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Subject: One Step Beyond Coaching Newsletter - October 2014

One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XI, Issue V

October, 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 V - October 2014!  Summer and fall took us by storm, and it's been another great season for our athletes.  Check out a few of our results below.  Beyond that, our article of the month covers the benefits of short training sessions when you're too busy to go long. 


Recent OSB Athlete News:



Kory Gray 4th OA at B2B Half
Morgan Farrell finishes his first Iron-distance at B2B Full
Laurie O'Connor 1st AG at Eno River Trail run
Jenni Barker 7th AG and PR at B2B Half
Kristy Borawski 14th AG and PR at B2B Half
Coach Daniel conquers the B2B Iron distance triathlon
Tracy Moon 4th AG at UCF 5 Miler
Julie Paddison 5th AG at the Bull City Half Marathon
Anne Macdonald 1st OA and PR at the SAS 5k
Jenni Barker 3rd OA at the Swim the Loop 3.5 miler
Coach Marty 5th OA at Swim the Loop 3.5 miler
Chris Graham PRs at Swims the Loop!

Kory G 1st overall at Pinehurst Intl Triathlon

Kerry Troester 2nd AG at Pinehurst Intl Triathlon 

Jenni Barker 3rd AG at Carolina Beach half

Kerry Troester 2nd AG at Pinehurst

Erik Johnson 7th AG at USAT Aquathon Natls

Kathryn Scovel 6th AG at USAT Aquathon Natls
Joanne Piscitelli 7th AG at USAT Aquathon Natls 


Christy Paine Winton PRs at Ironman Chattanooga
Audrey Schipprack PRs and 8th AG at Ironman Chattanooga
Diane Huis PRs at Ironman Chattanooga
Tom Crichton PRs at Ironman Chattanooga
Shank Davidson conquers his first Ironman at Chattanooga
Jason Galarneau conquers his first Ironman at Chattanooga
Julie Paddison PRs and 9th AG at Ironman 70.3 Augusta
Bryan Peachey PRs at Ironman 70.3 Augusta
Nicole Lewis 3rd AG at Wilmington YMCA Sprint Tri
Kathryn Scovel 5th AG at Wilmington YMCA Sprint Tri
Jenni Barker 5th AG at Wilmington YMCA Sprint Tri
Frank Rexford 7th AG at Wilmington YMCA Sprint Tri
Coach Marty 3rd master at Wilmington YMCA Sprint Tri 

Melissa Alfano PRs at Ironman Maryland
Dawn Holland conquers her first at Ironman Maryland
Michael Foerster conquers his first at Ironman Maryland
Jenni Sweet conquers her first at Ironman Maryland
Anne Pursifull 6th AG at Richmond Rox Olympic Triathlon
Angie Amisano 5th AG at Cane Creek Triathlon

Kristy Borawski 1st AG and PR at Outer Banks Olympic Tri
Angie Amisano PR at Outer Banks Olympic Tri
Laurie O'Connor 3rd AG at Outer Banks Olympic Tri
Tracy Moon 3rd AG at Rock N Run 5k 

Kathy Larkin 3rd AG at the Nations Tri Sprint
Kory Gray 1st OA at White Lake Intl
Alison Klaitman 1st OA at White Lake Intl
Tom Crichton 1st Master at White Lake Intl
Kathryn Scovel 3rd AG at White Lake Intl
Cecily Thompson runs strong at White Lake Intl
Morgan Farrell PRs at the Patriots Half Triathlon
Doug Cowell 4th AG at Ironman 70.3 Muskoka
Anne Macdonald and Kari Mayhew represent! at Ironman 70.3 Worlds 


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


30 Minute Survival Workouts

Marty Gaal, CSCS 



Most of us will have days, and sometimes weeks, where life, work and family duties demand a lot of our time and energy.  You might be traveling for work and engaged with clients from sun-up to sun-down; your children may be out of school and you need to keep them entertained while also logging 40+ hours of work, or your dog is sick and you can't leave her alone for too long.  Let the fun begin! 


Whatever the cause, you find yourself overwhelmed, stressed out, and just generally unable to get much time to yourself.  You might be tempted to just chuck all your training and sit on the couch in those few moments you do have to relax.  But if you really are goal oriented and in training for some big event down the road...don't give in.   


This is where short workouts come in. I call them 30 minute survival workouts. Why?  Because those 30 minute workouts will help your fitness survive until you have the wherewithal to get back out and about for your 'real' training sessions.  


The validity of this has been researched quite a bit, and some further reading links are provided at the end of this article.    


To sum the research up: If you stop exercising, you will lose fitness. Surprise! The longer you go without any training, the more fitness you will lose. The newer to the sport you are, the quicker you will lose that fitness. The reverse here is also true: The longer you've been in a sport the slower you will lose that specific fitness.  However, 2-4 weeks for just about everyone means you will lose a lot of fitness - reduction in V02max, threshold, maximal power, strength, and so on.  


Any amount of training during this busy time will help maintain some of your fitness gains. And including just a little bit of higher intensity training (near lactate threshold and above) will help you maintain a lot of the fitness you gained previously. Any by a little bit, we're talking about 5-10 minutes worth.   


All jokes about 8 minute abs aside (I can't be the only one who thinks that's the funniest part of the movie There's Something About Mary), you really can keep that fitness rolling if you just get yourself moving.   


So, what to do? From a triathlon perspective, you want to hit your personal weaknesses first during times like these.  If you come from a swimming background, that will be the last skill you will lose. So go run. Or ride. Or do a quick plyometric/body weight strength routine. You should have a pretty good idea of what you're good at and where you need more work.    


To reiterate, any training will help. So if you're stressed and tired and don't have the mental energy to do harder sessions, just get something in. 20-30 minutes easy jogging. A few hundred yards swimming. Anything will help. 


If you have the energy, you can include a few short intervals, even if you're overall training goal is a long distance triathlon or run. Here are a few workout ideas that are in the 30 minute range. 


Run: warm up 10 minute

quick dynamic stretch (drills/plyos)

6 x 1 min at or near threshold / 1 min easy

5 minute cooldown  


Run: warm up 10 minute

quick dynamic stretch (drills/plyos)

5 minute steady 

10 x 20 second over-threshold / 40 second easy

5 minute easy


Bike: warm up 10 minute

stretch or stand/sit a few times to loosen up

3 x 20 second hard (100%+ FTP) / 40 second easy

4 x 2 minute sub-threshold (90-100% FTP) / 1 minute easy

5 minute easy


Swim: warm up 300 yards

100 kick (unless your kick takes 10 minutes - work on that)

4 x 50 build each from easy to fast on 15 sec rest

300 steady pull with paddles 

6 x 100 mod-hard to hard (sub threshold to threshold) on 20 sec rest

100 easy 


All disciplines:

Warm up 10 minute easy

build into mod hard / tempo for 10-15 minutes

5 minute or so cool down


I know it can be tough, but like anything worthwhile in life, high aspirations like completing your first triathlon, running a marathon, or qualifying for Ironman World Championships, require time, discipline, hard work, and consistency. The links below are worth a read if you ever find yourself asking "why should I bother?"  


Pub Med Abstract: The effect of detraining and reduced training on the physiological adaptations to aerobic exercise training - Neufer PD  


Pub Med Abstract: Detraining: loss of training-induced physiological and performance adaptations. Part II: Long term insufficient training stimulus.     


Fitness: Use it or lose it - Elizabeth Quinn     


How much downtime is too much: The concept of detraining - Melissa Mantak    





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.  We are in the process of finalizing our 2015 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.

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.

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.

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.


2015 Triangle Open Water
Swim Series 


  Open Water logo

Set your calendars for another great season of open water swimming!  Our tentative 2015 dates:

May 9 - Jordan Lake Open Water Challenge 1.2 and 2.4 mile swims at Vista Point

July 11 - Little Uno & Big Deuce 1 and 2 mile swims at New Hope Overlook

Oct 3 - 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 $7.00 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