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The Next Level Newsletter - July
2015
Volume XII, Issue V
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Dear Marty,
We hope you're having a great summer!
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Post Workout Nutrition 
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This month's training tip involves post workout
nutrition.
During a training session, you will burn stored fat,
stored muscle glycogen, and calories that you take in during the
session itself. Shorter training sessions burn less calories; longer
sessions burn more. Harder sessions burn a higher amount of total calories,
and more of those calories come via muscle glycogen (glycolysis) than
from stored fat.
The moral of the story here is that if you
consistently do workouts lasting longer than an hour, or include
higher efforts like 10k pace running intervals, or 100 yard sets
swimming close to maximum effort, you will burn through a lot of your
stored muscle glycogen.
The optimum window for refueling is within 30 minutes
of finishing. That is when your system is most receptive to taking
whatever fuel you just put in and using it to replace glycogen stores
and begin the process of rebuilding broken down muscle. Up to
an hour after is still good, but after that the research indicates
that you've really "missed your window."
You can still refuel if you miss the window, but the
process is not quite as complete. Miss refueling entirely and
you'll know it pretty quick - you'll be hungry, sore, and tired in a
jiff.
A recent study on fuel types revealed that the food
type doesn't matter as much as the food timing. You can read the summary
here. Point being: Get some fuel in soon after your workout
to help the recovery process. Over the long term cleaner eating a
better option, but if you just hammered the bike for four hours and
are starving, pulling into a drive-through is not a bad idea.
During times of higher volume and higher intensity
training, where you may be doing hard and long workouts day in an day
out, this becomes a crucial link in your overall training (along with
recovery and hydration). Miss the window over repeated
sessions, and you'll soon notice a nose dive in your training
performance.
Stay on top of your nutrition, and while you may be
tired and sore, you'll usually start to feel better after the warm
up, and lower your chances of injury.
A couple options we like are PB&J sandwiches,
lowfat chocolate milk, or any formulated meal/drink that has a good
balance of carbs, proteins, and fat. Keeping things like Clif Bars or
some Endurox mix in the care are not a bad idea.
Marty Gaal, CSCS, is a USA Triathlon coach. He has
been working with endurance athletes since 2002.
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Scott Cunningham swims his first 2 miler at Big Deuce
Julie Paddison 4th AG at Big Deuce
Bryan Peachey 8th AG at Big Deuce
Erik Johnson 1st AG at Little Uno
Kim Barker 6th AG at Big Deuce
Coach Bri 3rd OA at Little Uno
Doug Cowell 2nd AG at Little Uno
Angie Amisano 6th Ag at Little Uno
Kory Gray 1st AG at Little Uno
Montana 3rd AG at Rex Wellness Garner
Jason Schneider 11th AG at Rex Wellness Garner
Tim Gensler 3rd OA at the Loveland Lake to Lake Triathlon
Tanner Lovelace drops 1 hour from his olympic distance time at
Chattanooga Waterfront Tri
Frank Rexford 3rd AG and first time on the podium at the Lake Hickory
Triathlon
Anne Macdonald 1st AG and 5th OA at Lake Hickory Triathlon
Joanne Piscitelli 1st AG at Lake Hickory Triathlon
Angela Respecki 4th AG at Lake Hickory Triathlon
Dennis Respecki 4th AG at Lake Hickory Triathlon
Brian Rice 6th AG at Lake Hickory Triathlon
Coach Bri 2nd OA at Lake Hickory Triathlon
Coach Marty 2nd open master at Lake Hickory Triathlon
Paul Amisano PR and 6th AG at the Smile Train Sprint Triathlon
Angie Amisano PR and 10th AG at Smile Train Sprint Triathlon
Erik Johnson crushes a 4 mile run in New Hampshire
Doug Cowell 2nd AG at Xterra Greensboro
Dennis Respecki 2nd OA at the Cadillac YMCA Anyone Can Tri
Tanner Lovelace PR at 3 Little Pigs Triathlon
Coach Bri 1st OA at 3 Little PIgs Tri
Coach Marty 2nd OA at 3 Little Pigs Tri
Paul & Angie Amisano run the DC Lawyers Have Heart 10k
Julie
Paddison escapes from Alcatraz
Bryan Peachey escapes from Alcatraz
Tim Gensler 4th AG and PR at Crescent Moon sprint triathlon
Laurie O'Connor 1st AG and PR at Kerr Lake international riathlon
Kim Barker 1st Athena at Kerr Lake
Kathryn Scovel 1st AG at Kerr Lake
Tracy Moon 1st AG / 10th OA at CFT Sprint #1
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Upcoming swim clinics
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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.
2 CEUs with USA Triathlon for certified coaches.
August 15 - Jordan Lake
Beginner Swim
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
Powerstroke 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. 5 CEUs with USA Triathlon for certified coaches.
October 10 at Triangle Aquatic Center
Open water training
sessions
One Step Beyond offers weeknight open water training sessions at
Jordan Lake to the swimming community during the spring and summer
months. Dates are every 2 weeks through September.
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. All sessions are completed
at the Triangle Aquatic Center in Cary, NC.
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Little Uno & Big Deuce Open Water results
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It was smooth sailing at the Little Uno and Big Deuce swims on July
11 at New Hope Overlook this season! Calm waters and pleasant
skies resulted in some quick times for 2015.
The next event in the series is the Triangle Open Water Championship
on October 3 at Vista Point on Jordan Lake, with 1.2 and 2.4 mile
options. Sign
up here!
Little Uno 1 mile top overall male results:
1. Whit Hughston 22:30
2. Chris Pittelli 23:23 (M)
3. Billy Su 24:46 (M)
Top Master: Erik Johnson 24:51
Little Uno 1 mile top overall female results:
1. Stirling Smith 24:26
2. Joceyln Midgett 26:05
3. Brianne Gaal 26:37
Top Master: Kimberly Killeen 29:12
Big Deuce 2 mile top overall male results:
1. Samuel Tucker 45:18
2. Erik Crankshaw 49:25 (M)
3. Georgy Scholten 50:10
Top Master: Robert Levine 50:24
Big Deuce 2 mile top overall female results:
1. Ashley Twichell 43:08
2. Heidi Williams 47:12 (M)
3. Lauraleigh Guthrie 49:55
Top Master: Patricia Rohner 54:50
*(M) - master but no duplication of awards
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OSB coaching programs
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One Step Beyond offers
customized individual endurance training programs to triathletes, runners,
and swimmers throughout the year. Our most popular ongoing
program is called Basic Steps coaching.
If you want a
great schedule but don't feel the need for extensive interaction
during the training cycle, this is the plan for you. Our coaches will
create a professional training plan designed around your specific
goals and constraints, with adjustments along the way as needed. Your
coach will be available to you via email or text, which we check and
respond to Monday thru Friday.
The initial
interview is conducted by phone, and all ongoing coaching is
accomplished through Training Peaks software and email support. You
will receive:
- Annual Training Plan
- A weekly
schedule with specific daily workouts
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Group training sessions
- Ongoing email support for all questions (client initiated)
- Race day pacing and nutrition advice
- Necessary adjustments of your schedule
- Regular feedback from your coach
- 20% discount on additional personal training and consulting
sessions
- A Trainingpeaks training account
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Swim workouts of the month
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The
key to improving your swimming is two-fold. Step one is
improving your technique, because without good technique your
hydrodynamics and efficiency with always be limited.
Step two is how you train. It's not uncommon for newer swimmers
to just 'swim laps,' with no focus on technique drills or breaking up
the session into shorter interval segments. Below are a couple
options to consider for your upcoming workouts. These can
always be cut down by a percentage if the distance listed is too long
for your current ability. Enjoy!
2,500 sprint focus workout
warm up:
400 easy
4 x 50 kick on :15 (rest)
main set:
3 x 100 descend 1-3 (so 3 is fast) on :15
3 x 100 descend 1-3 on :15
6 x 50 fast with paddles on :30-45
4,000 endurance focus workout
warm up:
500 easy
6 x 50 drills :15
200 kick
main set:
4 x 400s as 250 steady - 150 faster (mod-hard) on :30, pull 2 of
these
10 x 100 mod to mod hard on :10
100 easy
You can experience these types of sessions and more with the Titans-OSB Cary Masters
swim team, training at the Triangle Aquatic Center in Cary, North
Carolina.
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Our Sponsors
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 Thanks
to the following organizations, that provide service and support to
One Step Beyond athletes.
Rudy Project
TriMyRace
Peak Form Massage
Athletic Edge Sports Massage
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Marty, Bri, and Daniel
One Step
Beyond
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Copyright
© 2015. All Rights Reserved.
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