Speed 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
Visit the website to read all
about the DVD and purchase your copy today.
All our coaches
are certified with USA Triathlon in addition to their other
Welcome to the April 2015 edition! In this issue we have recent
athlete results, thoughts on training with power meters and heart
rate monitors, and information about open water training and racing
options - we added an open water clinic
on May 9 and the first open water swim of the
year is on May 10. The season has here!
Recent OSB Athlete News:
Borawski 4th AG at Inside Out Sports Olympic Tri
Piscitelli 2nd AG at TOA Sprint Triathlon
Julie Paddison 3rd AG at Inside Out Sports Olympic Tri
Bryan Peachey 9th AG at
Out Sports Olympic Tri
Kim Barker 4th AG at Inside Out Sports Olympic Tri
Amisano 1st Olympic Tri at IOS Olympic with at 10k PR
Angie Amisano 11th AG at Inside Out Sports Olympic Tri
Scott Cunningham 12th AG at Inside Out Sports Olympic Tri
Coach Bri wins the TOA Sprint Triathlon
Coach Marty 2nd OA at TOA Sprint Triathlon
Kory Gray 3rd OA at Inside Out Sports Olympic Tri
Kathryn Scovel runs the Music City Half Marathon
Frank Rexford runs the Tar Heel 10 miler
Bryan Peachey runs the Tar Heel 10 miler
Julie Paddison runs the Tar Heel 10 miler
Anne Macdonald 2nd AG at the Try Charleston Half
Jason Schneider 12th AG at the Granite Falls Tri
Angie Amisano drops 9 minutes from 2014 at Raleigh Rock n Roll half
Laurie O'Connor 2nd AG and 10 minute improvement at Belews Lake
Tracy Moon runs Florida 70.3
Kathy Larkin runs strong at the Cherry Blossom 10 miler
Melissa Alfano 1st Master open at Arlington Place International, then
2nd Master open at Arlington place sprint
You can keep
current with OSB athlete results and events on our
One Step Beyond Swim Clinics
One Step Beyond offers three different types of swim
clinics throughout the year. Our 2015 dates:
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. 3 CEUs with
USA Triathlon for certified coaches.
May 9 Jordan Lake
June 6 - Jordan Lake
July 12 - Harris Lake
August 22 - Jordan Lake
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
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 certified coaches.
October 10 at Triangle Aquatic Center
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.
View all swim lesson options
View all clinic options
Heart rate and power meter
might just be getting into endurance training, or have been into it
for a long time. Either way, you're getting more serious about
your racing goals and want to make the most of your available
training time. Are heart rate or power training tools worth it
Both tools are terrific options and worthwhile if you want to be
analytical about your training and have some instantaneous feedback
during your key sessions and races.
If you're going to get a HR monitor, go ahead and get a unit with GPS
as well. "Just" HR monitors are available but you'll
find yourself wanting to upgrade to a GPS device rather quickly.
Power meters for the bike used to set you back at least $1,000 on the
new market. These days there are a number of new devices
available for under $800. This is not inexpensive, but reports
and reviews for these are all generally positive.
The cons: every device on the market can have issues with hardware or
software, just like any other computer, electric or mechanical device
out there. Hopefully your tool functions as advertised with a
minimum of disruption.
So, how to train with these gadgets? The first step is to
establish your lactate threshold heart rate (LTHR) or functional
power threshold (FTP). You can read a bit more about lactate
threshold here. Each of these values is a number that, when
in shape, you could maintain for roughly one hour at continuous
For either or both, you can work with a sports physiologist in a
laboratory setting, or you can do a road/home test.
The prerequisite to this type of testing is that you are actually in
good shape. If you're just getting off the couch then you need to exercise
consistently and frequently for a few weeks before attempting to
establish these threshold values - done too early in your fitness
life risks injury due to the effort demanded.
The lab test may consist of a effort step-test (increasing effort)
with blood drawn along the way, or a monitored power step test done
to fatigue (you can't continue at that effort level).
The home test is pretty simple: Warm up well, then do a time trial in
the 30 minute to 1 hr range. The fitter you are the longer you
can go. Give it an honest "all out" effort for this
duration. Scratch the first 5 or 10 minutes of the test section
and take the average of the remaining time. If it was an honest
effort, this number will be very close if not exactly your LTHR or
Take this value and plug it into Joe Friel's HR training zones
calculator or Dr. Andy Coggan's power zone calculator. Both are
available for free online and can be found at training sites like
Using any other calculation for heart rate, like 200 minus your age,
or maximum minus minimum divided by whatever are useless for really
specific endurance fitness. This is because each person's
lactate threshold is both unique to them and in a constant state of
change depending on the training stimulus or lack
The same goes for bike power - using a general guide of sex and age
if one exists would yield functionally useless data for most
athletes. Your FTP is your number at a specific point in time
and will change as you do.
Now that you know your training zones, you have a clearer idea of
what is aerobic training and what is not. The focus of your
training will be dependent on what your goals are - if you're
training for a one mile run, or a 20k criterium, your training goals
are much different than someone preparing for an Ironman or
ultradistance run. This is where the concept of specificity and
methods of specific training come into play.
Generally speaking, if you're preparing for 70.3 or Ironman events,
most of your training will take place at lower percentages of
LTHR/FTP. Everyone is different based on age, experience, and
fitness, but this is generally true - your focus is becoming as
aerobically efficient as possible.
If you're preparing for short bike races, sprint triathlons or 5ks,
you'll spend more time at or near LTHR/FTP and above. Your
ability is still built on a base of sound aerobic conditioning, but
you want to raise your LTHR/FTP as much as possible. While
these do improve through aerobic conditioning and body composition
management, to really push the values (and hence, your speed) you
need to do workouts at/near/above.
Good training programs consider these goals and training needs from a
holistic viewpoint including recovery time and stress management. You
can work with a knowledgeable coach to help shorten the learning
curve. You can
find well written pre-made training programs online. Or you can, with
study and practice, figure this out on your own.
A caveat: You don't need
these to be a good athlete or to enjoy working out. But if you
want to be really specific, diligent, and improve your chances of
performance success, a small investment is worth the experience and
Coach Marty Gaal is
a USA Triathlon Coach and NSCA certified strength and conditioning
specialist. He has been coaching triathletes since 2002.
2015 Triangle Open Water
your calendars for another great season of open water swimming!
Our tentative 2015 dates:
10 - Jordan Lake Open Water Challenge 1.2 and 2.4 mile swims at Vista
July 11 - Little Uno & Big Deuce 1 and 2 mile swims at New Hope
Oct 3 - Triangle Swim Series Championship 1.2 and 2.4 mile swims at
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, North Carolina. All workouts take place at TAC.
This is a year-round program open to all 18+ athletes.
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
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 $7.00
TITANS-OSB Masters details.
One Step Beyond Open Water Practices
We run several open water practices during the spring
and summer at Jordan Lake, NC. Below is our 2015 calendar.
April 15 @ Ebenezer Church - Wednesday - Wetsuit required
April 28 @ Ebenezer Church - Tuesday - wetsuit recommended
May 13 @ Ebenezer Church - Wednesday - wetsuit recommended
May 27 @ Seaforth - Wednesday
June 11 @ Seaforth - Thursday
June 23 @ Seaforth - Tuesday
July 9 @ Seaforth - Thursday
July 22 @ Seaforth - Wednesday
August 5 @ Seaforth - Wednesday
August 19 @ Seaforth - Wednesday
September 3 @ Ebenezer Church - Thursday
September 16 @ Ebenezer Church - Wednesday - wetsuit recommended
Please read all the details here.
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 producer of the Powerstroke: Speed through force
and form DVD. To unsubscribe from this newsletter, follow the