One Step Beyond

The Next Level Newsletter
 from One Step Beyond Coaching 


Volume XII, Issue III

April, 2015    


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 2015:

AAA North Carolina Triathlon Series  

FS Series Triathlons


Triangle Open Water Mile Swim Series 


NC State Triathlon Club 


The FSU Triathlon Club 





Dear Marty,

Welcome to the April 2015 edition!  In this issue we have recent athlete results, thoughts on training with power meters and heart rate monitors, and information about open water training and racing options - we added an open water clinic on May 9 and the first open water swim of the year is on May 10. The season has here! 


Recent OSB Athlete News:


Kristy Borawski 4th AG at Inside Out Sports Olympic Tri

Joanne Piscitelli 2nd AG at TOA Sprint Triathlon
Julie Paddison 3rd AG at Inside Out Sports Olympic Tri
Bryan Peachey 9th AG at

Inside Out Sports Olympic Tri
Kim Barker 4th AG at Inside Out Sports Olympic Tri 

Paul Amisano 1st Olympic Tri at IOS Olympic with at 10k PR
Angie Amisano 11th AG at Inside Out Sports Olympic Tri
Scott Cunningham 12th AG at Inside Out Sports Olympic Tri
Coach Bri wins the TOA Sprint Triathlon
Coach Marty 2nd OA at TOA Sprint Triathlon
Kory Gray 3rd OA at Inside Out Sports Olympic Tri
Kathryn Scovel runs the Music City Half Marathon
Frank Rexford runs the Tar Heel 10 miler
Bryan Peachey runs the Tar Heel 10 miler
Julie Paddison runs the Tar Heel 10 miler
Anne Macdonald 2nd AG at the Try Charleston Half
Jason Schneider 12th AG at the Granite Falls Tri
Angie Amisano drops 9 minutes from 2014 at Raleigh Rock n Roll half
Laurie O'Connor 2nd AG and 10 minute improvement at Belews Lake International Tri
Tracy Moon runs Florida 70.3
Kathy Larkin runs strong at the Cherry Blossom 10 miler
Melissa Alfano 1st Master open at Arlington Place International, then 2nd Master open at Arlington place sprint

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


One Step Beyond Swim Clinics



One Step Beyond offers three different types of swim clinics throughout the year.  Our 2015 dates:


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.

May 9 Jordan Lake
June 6 - Jordan Lake
July 12 - Harris Lake
August 22 - Jordan Lake


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.

Late fall date TBD

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.

October 10 at Triangle Aquatic Center

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.  All sessions are completed at the Triangle Aquatic Center in Cary, NC.

View all swim lesson options here.

View all clinic options here.


Heart rate and power meter training

Marty Gaal, CSCS 



You might just be getting into endurance training, or have been into it for a long time.  Either way, you're getting more serious about your racing goals and want to make the most of your available training time.  Are heart rate or power training tools worth it for you?

Both tools are terrific options and worthwhile if you want to be analytical about your training and have some instantaneous feedback during your key sessions and races. 

If you're going to get a HR monitor, go ahead and get a unit with GPS as well.  "Just" HR monitors are available but you'll find yourself wanting to upgrade to a GPS device rather quickly.

Power meters for the bike used to set you back at least $1,000 on the new market.  These days there are a number of new devices available for under $800.  This is not inexpensive, but reports and reviews for these are all generally positive.

The cons: every device on the market can have issues with hardware or software, just like any other computer, electric or mechanical device out there.  Hopefully your tool functions as advertised with a minimum of disruption.

So, how to train with these gadgets?  The first step is to establish your lactate threshold heart rate (LTHR) or functional power threshold (FTP).  You can read a bit more about lactate threshold here.  Each of these values is a number that, when in shape, you could maintain for roughly one hour at continuous effort.

For either or both, you can work with a sports physiologist in a laboratory setting, or you can do a road/home test.

The prerequisite to this type of testing is that you are actually in good shape. If you're just getting off the couch then you need to exercise consistently and frequently for a few weeks before attempting to establish these threshold values - done too early in your fitness life risks injury due to the effort demanded.

The lab test may consist of a effort step-test (increasing effort) with blood drawn along the way, or a monitored power step test done to fatigue (you can't continue at that effort level). 

The home test is pretty simple: Warm up well, then do a time trial in the 30 minute to 1 hr range.  The fitter you are the longer you can go.  Give it an honest "all out" effort for this duration.  Scratch the first 5 or 10 minutes of the test section and take the average of the remaining time.  If it was an honest effort, this number will be very close if not exactly your LTHR or FTP. 

Take this value and plug it into Joe Friel's HR training zones calculator or Dr. Andy Coggan's power zone calculator.  Both are available for free online and can be found at training sites like 

Using any other calculation for heart rate, like 200 minus your age, or maximum minus minimum divided by whatever are useless for really specific endurance fitness.  This is because each person's lactate threshold is both unique to them and in a constant state of change depending on the training stimulus or lack thereof.  

The same goes for bike power - using a general guide of sex and age if one exists would yield functionally useless data for most athletes.  Your FTP is your number at a specific point in time and will change as you do.

Now that you know your training zones, you have a clearer idea of what is aerobic training and what is not.  The focus of your training will be dependent on what your goals are - if you're training for a one mile run, or a 20k criterium, your training goals are much different than someone preparing for an Ironman or ultradistance run.  This is where the concept of specificity and methods of specific training come into play. 

Generally speaking, if you're preparing for 70.3 or Ironman events, most of your training will take place at lower percentages of LTHR/FTP. Everyone is different based on age, experience, and fitness, but this is generally true - your focus is becoming as aerobically efficient as possible.

If you're preparing for short bike races, sprint triathlons or 5ks, you'll spend more time at or near LTHR/FTP and above.  Your ability is still built on a base of sound aerobic conditioning, but you want to raise your LTHR/FTP as much as possible.  While these do improve through aerobic conditioning and body composition management, to really push the values (and hence, your speed) you need to do workouts at/near/above.

Good training programs consider these goals and training needs from a holistic viewpoint including recovery time and stress management. You can work with a knowledgeable coach to help shorten the learning curve. You can find well written pre-made training programs online. Or you can, with study and practice, figure this out on your own. 

A caveat: You don't need these to be a good athlete or to enjoy working out.  But if you want to be really specific, diligent, and improve your chances of performance success, a small investment is worth the experience and knowledge return.



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




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 10 - 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  

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 Open Water Practices



We run several open water practices during the spring and summer at Jordan Lake, NC.  Below is our 2015 calendar.



April 15 @ Ebenezer Church - Wednesday - Wetsuit required
April 28 @ Ebenezer Church - Tuesday - wetsuit recommended
May 13 @ Ebenezer Church - Wednesday - wetsuit recommended
May 27 @ Seaforth - Wednesday
June 11 @ Seaforth - Thursday
June 23 @ Seaforth - Tuesday
July 9 @ Seaforth - Thursday
July 22 @ Seaforth - Wednesday
August 5 @ Seaforth - Wednesday
August 19 @ Seaforth - Wednesday
September 3 @ Ebenezer Church - Thursday
September 16 @ Ebenezer Church - Wednesday - wetsuit recommended

Please read all the details here.


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 producer of the Powerstroke: Speed through force and form DVD. To unsubscribe from this newsletter, follow the directions below.


One Step Beyond, PO Box 4622, Cary, NC 27519



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