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.
Welcome to Volume X, Issue IX - October / November
2013! In this issue we have articles on body
composition and SMART training goals.
2014 Triangle Open Water
calendars for another great season of open water swimming!
May 10 -
Jordan Lake Open Water Challenge 1.2 and 2.4 mile swims at Vista
July 20 - Little Uno & Big Deuce 1 and 2 mile swims at New Hope
Sep 20 or Oct 4 - Triangle Swim Series Championship 1.2 and 2.4
mile swims at Vista Point
Recent OSB Athlete News:
Piscitelli 2nd AG at the Inside Out Sports Turkey Trot 8k
Anne MacDonald 2nd AG at the Inside Out Sports Turkey Trot
Tracy Moon PRs at the Deland 10 miler Turkey Trot
Dennis and Angela Respecki run strong at the Angkor Wat
International Half Marathon
Frank Rexford PRs at the Ponte Vedra 5k Turkey Trot
Coach Bri 1st woman / 3rd OA at the Ponte Vedra 5k Turkey Trot,
dropping Coach Marty like a bag of rocks in the process
Gray 4th OA at Pinehurst Half-Marathon
Angela Respecki 2nd OA at the Sierra Madre
Coach Bri 1st OA at the MPS Society 5k
Doug Cowell 1st AG (5th OA) at the MPS Society 5k
Robert Barker PRs and 3rd AG at the Run Roll & Stroll for
Jason Klaitman, Brad Davis, and Melissa Alfano conquer Ironman Florida!
Jenni Barker PRs at the Old Reliable 10k
Julie Paddison 1st in AG for the TOA Triathlon Series
Coach Marty 1st in AG for the TOA Triathlon Series
Anne MacDonald PRs and 2nd AG at Beach 2
Dave Culbertson PRs at Beach 2 Battleship Half
Roger Lias hangs tough at Beach 2 Battleship Half
Coach Marty 5th Master at Beach 2 Battleship Half
Mike Roberts PRs at the Bull City
Larkin runs her 5th Army 10 Miler
Coach Bri takes 3rd OA (1st woman) at the Save a Life 5k
Joanne Piscitelli drops a minute at the Run for Autism 5k
Julie Paddison 4th OA at Rex Wellness
Anne MacDonald 2nd AG and PR by 2 min at the SAS Championship 5k
Jason Schneider 8th AG at Rex Wellness Knightdale Tri
Kari Mayhew 2nd AG, 8th OA at Rev 3 South Carolina Half / USAT
Long Distance Natl Championship
more, you can keep current with OSB athlete results on our Facebook page.
SMART training goals
Daniel Scagnelli, MS, CES, CPT
you are starting to wind down and your mind is clearing, you can
begin to think back and analyze the past seasons successes,
struggles, obstacles, etc. Use that information and your
interests to start envisioning next season and laying out your
goals. However, it is important to make sure you are being SMART
about your goals.
do you know if are you working SMART and and setting SMART
goals? S.M.A.R.T. goals are specific, measurable,
actionable/achievable, realistic/relevant, and timely.
employing SMART goal setting techniques to your athletic
endeavors, just as in work and business planning, you
exponentially increase your chances for success. SMART goals help
identify strengths, weaknesses, opportunities, barriers, and
areas for improvement while providing objective and precise guidelines
for carrying out action items, bench-marking and
tracking progress and measuring success.
You may already use these techniques and
even find it easy to set SMART goals in work, life, or other
ventures but it can be difficult when figuring out how to set
SMART goals for achieving athletic outcomes.
Click here to
read the entire article.
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
Body composition for endurance athletes
discuss this subject in great detail with my athletes because it
is the sort of subject that can drive high achieving athletes
even more insane. I do mention that extra body fat is
detrimental to performance and causes more stress on the joints
when running and, unless they want to dig down on the subject,
leave it at that. Why? Because my focus in coaching
is on helping people to get fit and to have fun, not helping
people to obsess about their calorie intake or to develop body
image issues. So, please take this article with a grain of
salt and maybe some doughnuts as you'd like.
this does not change the fact that if you're carrying around more
body fat than you need, you're not really doing everything
you can to become a better, faster, fitter athlete. You may
be training long and hard, but you're slacking in the nutrition
department. And this will negatively impact your race day
performance, not to mention the stress extra weight causes in
(relative equation) = maximum milliliters of oxygen consumed in 1
minute / body weight in kilograms
you're not familiar with V02 max, it is the ultimate predictor of
endurance athletic ability. As you can read in the above
equation, it includes body weight as the denominator. If
you're not a science-y type, that means any increase in your body
weight is going to decrease your V02max value and by extension
your lactate threshold ability. Re = in endurance sports,
as you grow 'softer' than your ideal body composition, you get
Gaal, CSCS, coaches endurance athletes around the globe from OSB
Headquarters in Cary,
One Step Beyond
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,
All workouts take place at TAC.
This is a year-round program open to all 18+
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
$52.50 per month for all swim workout times, or
$6.50 per session.
The 2014 Old School Aquathon will be held
on Saturday, July 12! Stay tuned for all the details.
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.