|
The Next Level Newsletter - May
2015
Volume XII, Issue IV
|
Kory Gray 1st AG and 2nd amateur overall at Raleigh 70.3
Kristy Borawski PRs at Raleigh 70.3
Paul Amisano finishes first half at Raleigh 70.3
Scott Cunningham finishes first half at Raleigh 70.3
Angie Amisano stays tough at Raleigh 70.3
Frank Rexford runs strong at Raleigh 70.3
Morgan Farrell swimbikes at Raleigh 70.3 (Aquathon)
Coach Marty 1st AG at the Low Country Splash 5 mile swim
Julie Paddison 3rd AG at the Cary long course duathlon
Bryan Peachey 4th AG at the Cary long course duathlon
Joanne Piscitelli 1st AG at the Cary long course duathlon
Anne Macdonald PR and World spot at Chattanooga 70.3
Tim Gensler 5th AG at the Summer Open triathlon
Melissa Alfano 1st Master at Carolina Beach double sprint
Coach Bri 2nd OA at Cary short course duathlon
Coach Marty 1st AG at Cary short course duathlon
Angela Respecki runs the Nike Woman's 10k in Manila
Kory Gray 1st AG in JL 1.2 mile
Joanne Piscitelli 2nd AG in JL 1.2 mile
Morgan Farrell 4th AG in JL 1.2 mile
Coach Bri 2nd AG in JL 1.2 mile
Kathyn Scovel 4th AG in JL 1.2 mile
Frank Rexford 7th AG in JL 1.2 mile
Melissa Alfano PRs and 1st Master open at White Lake Half
Laurie O'Connor 2nd AG at White Lake Half
Coach Marty 3rd Master open at White Lake International
|
Upcoming swim clinics
|
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.
2 CEUs with USA Triathlon for certified coaches.
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. 5 CEUs with USA Triathlon for certified coaches.
October 10 at Triangle Aquatic Center
Open water training
sessions
One Step Beyond offers weeknight open water training sessions at
Jordan Lake to the swimming community during the spring and summer
months. Dates are every 2 weeks through September.
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.
|
Jordan Lake Open Water Challenge results
|
The
Jordan Lake Challenge 1.2 and 2.4 mile swims on May 10 were a real
challenge this year! Swimmers overcame choppy conditions to log
their first Triangle Swim Series event of the season.
The next events in the series are the Little Uno and Big Deuce 1 and
2 mile swims on July 11 at New Hope Overlook on Jordan Lake. Sign
up before June 15 to lock in the early registration fee.
Jordan Lake 1.2 top overall male results:
1. Duncan Rougier-Chapman 26:07
2. Whit Hughston 26:11
3. Andy Farrell 26:23
Top Master: Erik Johnson 26:42
Jordan Lake 1.2 top overall female results:
1. Jennifer Kenney 27:36
2. Marissa Brydon-Corton 28:52
3. Kara Lyven 29:55
Top Master: Jolene Johnson 30:03
Jordan Lake 2.4 top overall male results:
1. Dan Young 52:18
2. Jay Reville 52:21
3. Matthew Schonwalder 53:04
Top Master: Tom McGowan 55:14
Jordan Lake 2.4 top overall female results:
1. Lauren Soleo 50:04
2. Shanon Scovel 52:13
3. Dani Stein 53:15
Top Master: Heidi Williams 55:32
Full results are
posted here.
|
OSB coaching programs
|
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
|
|
Swim workouts of the month
|
The
key to improving your swimming is two-fold. Step one is
improving your technique, because without good technique your
hydrodynamics and efficiency with always be limited.
Step two is how you train. It's not uncommon for newer swimmers
to just 'swim laps,' with no focus on technique drills or breaking up
the session into shorter interval segments. Below are a couple
options to consider for your upcoming workouts. These can
always be cut down by a percentage if the distance listed is too long
for your current ability. Enjoy!
4,500
endurance focus workout
warm up:
400 easy
8 x 50 odds drills / evens kick with board on :15 (seconds rest)
main set:
800 on 1:00 rest
4 x 200 on :30 with pull buoy/paddles
600 on 1:00 rest
3 x 200 on :20 with pull buoy/paddles
400 on 1:00 rest
4 x 100 on :15 with pull buoy/paddles
cool down:
100 easy
3,600 speed / threshold focus
workout
warm up:
300 easy
200 pull buoy
100 kick
5 x 50 drills :15 (seconds rest)
3 x 50 build each from easy to fast on :15
main set:
5 x through the following
4 x 100 tempo/threshold (T-pace or faster) on :05-10 rest
1 x 100 super easy stretch it out on 1:00
cool down:
100 easy
You can experience these types of sessions and more with the Titans-OSB Cary Masters
swim team, training at the Triangle Aquatic Center in Cary, North
Carolina.
|
Our Sponsors
|
 Thanks
to the following organizations, that provide service and support to
One Step Beyond athletes.
Rudy Project
TriMyRace
Peak Form Massage
Athletic Edge Sports Massage
|
Marty, Bri, and Daniel
One Step
Beyond
|
Copyright
© 2015. All Rights Reserved.
|
|
|
