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 XI, Issue I - January 2014! In this
issue we have articles on strength training and training
Recent OSB Athlete News:
Culbertson, Brad Davis and Coach Marty take on the Little River
10 mile trail run
Erik Johnson takes 12th OA at the Navy SEAL Frogman 5k swim in Tampa Bay
Chris Scott PRs his 10k by 40 seconds
Moon 2nd AG at the Deleon Springs Half Marathon
OSB Racing Team takes 2nd at the Reindeer
Run in Pittsboro - Doug Cowell, Anne MacDonald, and Coach Bri
keep current with OSB athlete results and events on our Facebook page.
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 27 - Little Uno & Big Deuce 1 and 2 mile swims at New Hope
Oct 4 - Triangle Swim Series Championship 1.2 and 2.4 mile swims
at Vista Point
One Step Beyond Swim Clinics
One Step Beyond offers three different types
of swim clinics throughout the year. Our 2014 clinic dates:
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 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
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.
April 5 - open water (may reschedule if too cold)
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.
View all swim lesson
View all clinic options
Build strength now for a better season later
Daniel Scagnelli, MS, CES, CPT
the most often neglected aspects of an endurance athletes
training program is strength training. However, this time of year
is an excellent time to take advantage decreased sunlight and
inclement weather and use it as an opportunity to increase your
time in the gym. Strength training carries a wealth of benefits
with it for the general population as well as athletes of all
kinds. A well-developed weight training program will help you
increase bone mineral density, improve speed, strength,
efficiency and will most importantly help you prevent injury.
Ultimately it is a tool for making you faster. This is also an
opportunity for endurance athletes to work outside of their
"box" and train muscles, tendons and ligaments to move
laterally and in multiple planes versus moving in one direction.
training work should be incorporated into your training plan year
round, especially if you are a masters or female athlete. That said, strength training can and should be
implemented functionally in a sport-specific manner as well and
not just kept at bay for rainy days in the gym. Sport specific
strength training application would refer to such examples as
hill repeats on the bike and running, trail running, big gear
efforts or stomps, using gear in the pool, etc. However, you can
use your winter season to get back to the fundamentals and hit
the weights as a great way to supplement your base training and
better your performance outcomes in the upcoming season.
has shown that as little as one to two sessions per week of one
to two exercises per major muscle group is sufficient to maintain
and maybe even make marginal improvements; however, in order to
really achieve performance enhancing results you need to have a
well thought out, periodized plan, that has you doing some sort
of strength training three times per week.
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
Exercise. He recently attended
the USAT Level I coaching clinic in Raleigh, NC.
Measurements and metrics worth tracking
performance perspective, tracking your heart rate, speed and
power at lactate threshold (anaerobic or LT2) are your best
quantifiable measurements. From a body composition
standpoint, it would be tracking your body fat percentage and
lean body mass.From a holistic point of view, keeping track of
your fatigue and stress levels is important.
Improving your body composition - lowering
body fat while maintaining muscle mass - will help improve your
speed at threshold and all other speeds since you won't have to
carry the extra weight. Keeping your stress and fatigue out
of the danger zone will help you avoid injury and overtraining,
which lead to reduced performance.
Triathletes can benefit from regular testing
of threshold values either in a laboratory setting or out on the
roads or a good bike trainer. Once every 3-4 months is
enough as the test workout itself is difficult and your ongoing
races will provide you with feedback on your speeds. The
go-to tests are either 30 minute or 1 hour time trials. A
5k or 10k run race or 20/40k bike time trials are good ways to
see where you're at.
method for checking body fat is hydrostatic testing, but that
does require a visit to a lab. Next best is using calipers
for skin fold testing, and another option is using a
Bioelectrical Impedance Analysis (BIA) scale. The BIA scales can
fluctuate a bit with hydration issues.
course athletes would benefit from keeping track of their
speeds/power at LT1 - this is the first deflection point in the
lactate curve and what you might consider 'comfortable steady but
not easy' - in addition to LT2 since the training focus is on
maximizing speed at these lower effort levels. Older
athletes might test less frequently than younger athletes.
article was originally published in the USA
Triathlon Life Winter 2014 edition as an "ask the
Gaal, CSCS, coaches endurance athletes around the globe from OSB
Headquarters in Cary,
He has been coaching Ironman and Ironman 70.3 athletes since
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.
2014 Old School Aquathon
Old School Aquathon will be held on Saturday, July 12 at Harris Lake County
This season our format will be:
yard swim completed as 2 x 500 yard loops
run completed as 2 x 2 mile loops
will swim 1,000 yards then run 4 miles and be done! No 2nd
swim this season. Old School is going old school.
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.