from One Step Beyond Coaching
Volume X, Issue I
Open Water Mile Swim Series
Saturday, May 11 - Jordan Lake Open Water Challenge (at Vista
Sunday, July 21 - Little Uno and Big Deuce (at New Hope) 1 & 2 milers
Saturday, September 14 - Triangle Open Water Championship (at Vista
through force and form 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.
We hope you are having a great start to 2013!
Race Season is Nearly Here!
already February, and amidst all the desserts eaten during the
holidays, the sickness that has rotated through us all (sometimes
multiple times), and frigid outdoor bike rides where you may have
even donned a scarf (I'm looking at myself - it was overkill, fyi), we are mere weeks away from the
triathlon season! It's true, and when you sit down to count out
the weekends left until your first race it may be just enough to
light a fire under yourself and get serious about staying
consistent with your training.
be easy to blow off some workouts throughout the winter. No
matter how many times your coach suggests working on your
weakness or increasing your aerobic capacity through lots of easy
training, the days can get away and the idea in the back of your
mind that you have plenty of time can turn into a wide eyed HOLY
CRAP I AM OUT OF SHAPE AND MY FIRST RACE IS IN 5 WEEKS!
you get too amped up, it is still winter no matter what
Punxsutawney Phil says. You do have time to get in shape if you
follow an appropriate plan. What you don't have time for are
anymore excuses! Many of you have been getting in great base
training and will soon be adding in some race specific workouts
throughout your build phase. Some of you may still be in your
base phase and need more long - easy training.
you've been consistent - great job and stay there! If you haven't
- now's the time! The days are getting longer and sometimes
they're even warmer. But there is no doubt you will be much
happier and more confident when you toe the line for that early
season race, knowing that you have toughed it out and gotten
these winter workouts done.
- If you've been getting all your
workouts in, stay the course
- If you've been blowing off workouts
left and right - STOP IT! :)
- The holidays and the Superbowl are over, so we don't have any
big excuse to gorge ourselves - begin tightening up your nutrition
- Race season is coming - let the fun
begin! The race IS the fun part - but typically only if
you're prepared and ready - otherwise it's a sufferfest full of
why-do-I-do-this-to-myself again thoughts.
hope you have a great early season of training and racing and
we'll see you at the races!
Bri Gaal is
the co-founder and co-owner of One Step Beyond. She has
been racing since she was 8 years old and coaching since
2006. Bri is a sprint triathlon specialist but is also
gearing up for Raleigh
70.3 in 2013.
gave two presentations and we put them online if you'd like to
take a look. At some point they'll be turned into longer
The importance of
CSCS, owns One Step Beyond with his wife Bri Gaal. He started
swimming in 1981 and has been coaching adult triathletes,
swimmers, and runners since 2002. A 5x Ironman, Marty
prefers 5k fun runs and cheering from the sidelines these
Welcome Coach Daniel Scagnelli
Scagnelli, MS, CES, CPT has been active in sports since he could
take his first steps. He has been training and competing as an
endurance athlete for over six years and now focuses on
long-course triathlon events. Whether you are a young athlete
shooting for your first 5k, looking to "cat up", or
consider yourself a time crunched distance athlete, Daniel has
the knowledge to help you reach your goals injury free.
Daniel holds a masters degree in
exercise science, USA Cycling coaching license, is a Clinical
Exercise Specialist (CES) through the American College
of Sports Medicine, and is a Certified Personal Trainer through
the American Council on Exercise.
Click here to
read more about Daniel and his coaching philosophy.
One Step Beyond
Looking for a solid season of swim
training in the Triangle area? Join the TAC-OSB Cary
Masters swim team at the Triangle Aquatic Center (TAC) in Cary, North
Carolina. All workouts take place
This is a year-round program open to all 18+ athletes.
Practice times are:
Monday 545-715AM distance & aerobic endurance
Monday 800-900PM distance & aerobic endurance
Tuesday 545-700AM core strength and swim technique
Wednesday 545-700AM mixed stroke
Wednesday 800-900PM mixed stroke
Thursday 600-700AM distance and mid-distance
Friday 545-7AM core strength, swim speedwork
Some Saturdays 700-830AM coaches choice
$52.50 per month for all swim workout times, or $6.50 per
for all the details.
2OSB Swim Clinic in 2013
offer three different types of swim clinics throughout the year:
Clinics focus on breathing patterns, comfort, and
the key freestyle techniques for swim training & improvement.
3 hours long. Beginner to Early Intermediate level.
Freestyle Technique clinics are 6 hour in-depth
classes on swim mechanics and methods for speed and power
improvement. Includes videotaping and feedback. Early
Intermediate to Advanced level.
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.
Please visit our camp/clinic page
to sign up!
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
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