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 Volume XII, Issue I! In this issue we have some
reminders as you get ready for the start of the season, and an
article on healthy daily eating ideas. We've also updated our
2015 swim clinic calendar!
One Step Beyond Swim Clinics
One Step Beyond offers three different types of swim
clinics throughout the year. Our 2015 dates:
Clinics focus on breathing patterns,
comfort, and the key freestyle techniques for swim training &
improvement. 3 hours long. Beginner to Early Intermediate level.
February 28 at Triangle Aquatic Center
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
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.
April 18 - Jordan Lake
May 17 - Jordan Lake
July 12 - Harris Lake
August 22 - Jordan Lake
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
Recent OSB Athlete News:
Team OSB takes 1st co-ed team at the Bull City Occoneechee Speedway
Laurie O'Connor PR and 3rd AG at Little River Trail run
Julie Paddison and Bryan Peachey complete the Disney Dopey Challenge
Melissa Alfano wins the Ocean Lakes New Year Triathlon
Racing Team A takes 2nd Team at the Pittsboro Reindeer Run 5k
OSB Racing Team Z takes 3rd team at the Pittsboro Reindeer Run 5k
Coach Bri 1st OA at Pittsboro Reindeer Run 5k
Anne Macdonald 1st AG at Pittsboro Reindeer Run 5k
Alison Klaitman 12th AG and 2nd Masters Team at USATF Club Nationals
Kory Gray 3rd AG at the Huntersville Half-Marathon
Angela and Dennis Respecki crush the Honolulu Marathon
Bryan Peachey runs the Ridgewood Turkey Trot 8k
Julie Paddison runs the Ridgewood Turkey Trot 8k
Kathryn Scovel runs the Inside Out Sports Turkey Trot 8k
Jason Schneider runs the Inside Out Sports Turkey Trot 8k
Coach Marty runs the Skinny Turkey Half-Marathon
Coach Bri 3rd OA at Apex Turkey Trot 5k
Piscitelli conquers Ironman Arizona, 19th in AG!
Kathryn Scovel PRs at the Richmond Half-Marathon
Jenni Barker 1st AG at the Greenway 10k
Alfano 5th AG at Raven Rock Rumble 5 miler
Coach Marty 16th OA at Raven Rock 10 miler
Troester BQ and 1st AG at the OBX marathon
Moon conquers Rev3 Venice
Angela Respecki runs the New Balance Power Run 16k
You can keep
current with OSB athlete results and events on our
The end of
January ushers in longer days and a much shorter time until spring
arrives. Around this time of year I know I have just a few weeks of
cold outdoor or indoor rides left, and that makes me happy!
It is also a
good time to make sure you are ready for the race season, which is
now just around the bend.
Your bike chain.
Is it worn out? Is it lubed up? Is it going to make it through your
Your bike tires.
These are easy to miss but dry rot and multiple gouges from rocks and
rough roads will make your tires much more likely to fail while
riding. Remove and replace them before that happens!
Your bike fit.
When was the last time you had a real professional take a look at
your position on the bike, if ever? A good bike fit is critical to
your enjoyment of cycling as it will make you more comfortable, more
powerful, and less prone to injury. Sounds good to me.
shoes. How old are they? Running shoe life varies due to the
shoe make, your size and running style, but 300-400 miles is the
typical range. Mizuno has a more in-depth article on this subject.
Running in worn out shoes is a great way to hurt yourself.
those of you who used the winter as your reason to lay off swimming
because a) it's cold, b) it's early in the morning, c) you dislike
swimming - It's time to get back in the pool. Having a good
swim coach take a look at your technique and getting some feedback is
not a bad idea around this time. You could spend a few weeks
swimming easy and working on your form.
you went off the rails over the holidays and are having some trouble
getting back into a good routine, ease into it. Make sure that
one meal a day is made of good choices. In a week graduate to
two good meals a day. In a few weeks, most of your meals should
be on the 'healthy' side of the dial. No one is perfect so having
some less than great meals here and there is OK. It's the
overall trend that matters.
game. It is easy to lose focus and be deterred by all the obstacles
that life can put in your way. Take some time to remember the big
picture and your reasons for involvement in your sport. It could be health,
competition, being social, self-improvement, or purely for bragging
rights. Whatever that reason may be, remind yourself on those
days and weeks where things just don't seem to go right.
Like I tell my
athletes every week, half a training session is better than no
session at all.
Go have a great
rest of the winter and spring, and I'll see you at the races!
Coach Marty Gaal is
a USA Triathlon Coach and NSCA certified strength and conditioning
specialist. He has been coaching long distance athletes since
The Athlete's Plate
Jennifer Patzkowsky, MS, RD/LDN
Most runners and
triathletes are concerned with fueling before, during and after
workouts or races. However, you don't think about meeting their daily
nutritional needs. It would be like putting gas in your car, but not
thinking about other maintenance needs such as changing your oil or
rotating your tires. Use MyPlate (sponsored by the USDA) as a guide
for meal planning. As you might have noticed, half of the plate
consists of fruits and vegetables. These foods might not be your
first thought in terms of foods to fuel your body and your workouts.
Fruits and vegetables, energy dense foods, have many benefits,
especially for athletes.
and vegetables are high satiety foods meaning that they will fill you
up. These foods are great in terms of managing your appetite. Think
about it this way, you can eat the same amount of food, but eat fewer
calories. To enhance the appetite satisfying effect, eat fruits and
vegetables as appetizers or at the beginning of meals. Then you will
eat less of the higher calorie foods on your plate, provided that you
are paying attention to your body and stop eating when you are
comfortably full. For instance, have a broth based vegetable soup or
a salad before your chicken or pasta. This is especially helpful for
endurance athletes who struggle with achieving and maintaining their
ideal race weight.
Also, fruits and
vegetables are high in antioxidants and phytonutrients which may help
minimize post exercise inflammation caused by free radicals. Vitamins
C and E appear to be the most effective antioxidant defenders against
free radical damage to muscle tissues. Citrus fruits, berries,
broccoli, and bell peppers are good sources of vitamin C. Dark green
vegetables such as spinach and broccoli are sources of vitamin E. In
order to get the most benefit, eat a wide variety of fruits and
So what are some
ways to incorporate more fruits and vegetables in your diet?
off the day with 2 servings of fruit. Add fresh or dried fruit to
your cereal or oatmeal. In a hurry? Grab easily portable fruits such
as apples or bananas.
these between meals to help you get in your servings of fruits and
vegetables. Dip baby carrots or other vegetables in hummus. Spread
peanut butter on apple slices. Spoon Greek yogurt over fresh berries.
lettuce and tomato to your sandwich. Choose baby carrots or apple
slices instead of chips. If you are eating out, substitute a salad
Dinner Fire up
the grill at home with chicken and vegetable kabobs with a side of
corn on the cob. When eating out, order your pizza with veggies. Add
a salad and eat it before your pizza. Add fresh fruit for dessert.
Start your day
with MyPlate! For more information about MyPlate, visit www.choosemyplate.gov.
Is nutrition your missing link? One Step Beyond offers
individualized nutritional coaching by registered dietitian Jennifer
Patzkowsky, MS, RD/LDN. Jennifer has experience working with
triathletes training for all distances from sprint to Ironman events.
Jennifer has competed in marathon and Ironman races. For more
information about her services, visit http://osbmultisport.com/nutrition.html.
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
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 $7.00
TITANS-OSB Masters details.
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
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