The Next Level Newsletter - November 2015                       Volume XII, Issue VIII


Dear Marty,  

It's the triathlon off season!  This month's article is about staying on track as we enter the depths of winter.


In this issue:


Winter training and staying on track article                                     


It's back...that time of year where you're packing on pounds as fast as you were slamming gels during the peak of race season just a few months ago. Days are shorter, colder, while holiday functions and end of year work/personal responsibilities are abundant. Snow has covered the ground in many areas of the country and winter is right around the corner. This is a tough time of year to stay motivated and get in quality training time.


While its great to taper back the volume and intensity of your training, reducing the pressure on yourself to perform at peak levels, it is still important to have a plan for the off season just like you do for the rest of the year. With some simple planning you can not only maintain your fitness; you can make positive progress positioning you for a great season next year. 


From planning to have your winter gear ready and accessible, to planning nutrition around holiday festivities, and planning to target two to three SMART goals you can work towards during the winter off-season - you can get through the winter blues and have a successful training experience.


Here are three simple, effective tips that will help you make the most of your winter training time.


Hit the trails - Trail running and mountain biking are great activities for a variety of reasons. Trail running helps you build strength, balance and dexterity. Mountain biking also builds strength, particularly in the core, and builds strong bike handling skills. Both can be higher in intensity than running or riding on the road, allowing you to squeeze in a great workout in less time. You can run or ride safely in the dark or low light hours with headlamps/lights and some reflective gear, allowing you to get outside before and after work.


Hit the pool - Spend more time in the pool during the winter months to help prep your self for a stronger start to the race season. Focus this time on what matters most, swimming well. Take some time to evaluate your form and focus on skills/drills that are going to make you a better swimmer. If you can, find a masters group to swim with, find a coach or swim with friends who can help analyze your form and provide you with corrective feedback. These folks will also help you stay motivated and focused on pushing yourself during winter pool workouts.


Hit the gym - Winter is a great time to enhance or begin your strength training program. If weight training isn't your thing or you don't feel comfortable working out in the gym alone, you can find group fitness classes to help guide you and keep you engaged. Getting in the gym, doesn't necessarily mean weight training either. You can take some time to do yoga, pilates, tai-chi, meditation and other practices that are just as good for your mind as they are for your body.  

Follow these three tips to keep winter training fun but on track, keeping it stress free and setting you up for a strong start to the season in the new year!



Daniel Scagnelli, MS, CES, is a USA Triathlon coach. He has been working with endurance athletes since 2010 and joined the OSB coaching group in 2012.





Coach Daniel 5th AG at Run at the Rock 7 miler

Erik Johnson 8th AG at Run at the Rock 7 miler

Frank Rexford 7th AG at Run at the Rock 7 miler


Angela (4th AG) and Dennis Respecki conquer on Challenge Phuket!

Jason Schneider runs the Ridge Rd Turkey Trot 8k

Kathy Larkin runs the Alexandria Turkey Trot 5 miler

Coach Bri 1st OA at Just Think First 5k

Coach Marty pushes Junior at the Just Think First 5k


Dennis Respecki 1st AG at Powerman Duathlon Pilipinas (Balanga, Bataan Philippines)

Tanner Lovelace 6:09 at the RocketMan Half (at Cape Canaveral)

Josh Diver runs the City of Oaks Half

Marian Bergdolt 3rd AG at the City of Oaks Half

Jason Schneider runs the City of Oaks Half

Scott Cunningham runs his first marathon at City of Oaks Marathon!

Coach Daniel runs the City of Oaks Half


OSB coaching programscoaching


One Step Beyond offers customized individual endurance training programs to triathletes, runners, and swimmers throughout the year.  Our most popular ongoing program is called Basic Steps coaching.


If you want a great schedule but don't feel the need for extensive interaction during the training cycle, this is the plan for you. Our coaches will create a professional training plan designed around your specific goals and constraints, with adjustments along the way as needed. Your coach will be available to you via email or text, which we check and respond to Monday thru Friday.


The initial interview is conducted by phone, and all ongoing coaching is accomplished through Training Peaks software and email support. You will receive:


- Annual Training Plan

- A weekly schedule with specific daily workouts  

- Group training sessions
- Ongoing email support for all questions (client initiated)
- Race day pacing and nutrition advice
- Necessary adjustments of your schedule
- Regular feedback from your coach
- 20% discount on additional personal training and consulting sessions
- A Trainingpeaks training account


Powerstroke: Speed through force and form DVD powerstrokedvd


Powerstroke® is Coach Marty Gaal's method for teaching competitive freestyle swimming technique to adult triathletes and open water racers. The Powerstroke® DVD was specifically developed for adult swimmers looking to improve their swim speed in triathlon, open water racing, and distance pool events.


Powerstroke DVD


Powerstroke® is:

  • A concept designed to teach the integral relationship between good form and the application of force when swimming
  • A specific drill you can include in your daily workouts
  • A stroke form that will help you torpedo your way to a PR finish
  • A way of swimming

The Powerstroke®: Speed through force and form DVD includes:

  • 40 minute lecture: What is Powerstroke?
  • 25 minute general freestyle swim technique analysis: The three types of freestyle stroke mechanics and how to progress to the strongest: High elbow catch / early vertical forearm
  • 25 minute Powerstroke freestyle swimming technique in-depth explanation
  • 1 hour of seven key drills and detailed descriptions
  • 4 minute stretching and dryland exercise video

Purchase your copy here!


Swim workout of the monthswimworkouts


This month's swim workout focuses on speed/anaerobic capacity but includes elements of endurance and technique.


Warm up:

300 easy

100 kick

200 pull or 4 x 50 drills

6 x 100 descend 1-3, 4-6 on :15-20


Main set:

4 x through the following:


4 x 25 build each to fast on :15

rest :30

1 x 50 sprint/fast on :20, optional from dive if available

1 x 50 easy kick :20

1 x 200 steady (pull/paddles optional) on :30-45



Stroke swimmers could do the 25s and 50s with alternate strokes.  


Distance swimmers could hold back a little on the sprints and go a little harder on the 200s, or descend the 200s 1-3 and hold 4 (as hard as #3).  You could also add more rounds or do a steady 800 at the end for additional yardage.


Cool down:

200 easy kick/drills


You can check out workouts like these with the Titans-OSB Masters swim team in Cary, NC!


Our Sponsorssponsors



Thanks to the following organizations, that provide service and support to One Step Beyond athletes.






Marty, Bri, and Daniel
One Step Beyond 





Copyright © 2015. All Rights Reserved.

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



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