The Next Level Newsletter - June, 2016                       Volume XIII, Issue V

 

Dear Marty,  


Summer is here! Our feature article this month is about being race ready.

 

 

Summer 2016 Kids Triathlon Training Group: June 19-August 28

We're teaming up with Coach Brooks Doughtie of All Out Multisport to offer a summertime Kids Triathlon training group!  The program, for ages 7-14, kicks off this Sunday, June 19, 2016 and run for ten weeks, leading up to a late August kids triathlon in the Raleigh area. We'll have two coach-led practices per week.  Please read more about the OSB Kids Triathlon training group here.

 

 

Open Water Clinic #4 - Sunday, July 10

One Step Beyond offers several open water clinics through the spring and summer at Jordan Lake or Harris Lake.  Each clinic includes lectures on open water venues/conditions and on swim training structure; demonstration and then practice of open water skills such as sighting, drafting, turns, starts, and dealing with crowds; and a monitored 250m open water swim (or two). We work to ensure that each participant is well prepared for their future open water races. Each clinic is certified for 3 CEUs with USA Triathlon coaches.

 

You can read more and enroll here:


2016 open water clinic remaining dates:

July 10

August 20

 

Open water swim practices:

We also offer ten 1-hour open water practices throughout the spring and summer.  These are weekday evening sessions meant to be used as training for our athletes and the swim community at large. The next practice will be during the week of May 23.  Please follow this link for OSB open water practice details.

 

Race readiness article                                     

 

 

Race readiness is not just about making sure your bike doesn't have a flat tire the day before, though it can surely start there. It's about having the right mindset to go hard, stay tough, and overcome any obstacles thrown in your way. 

 

But let's start with the mechanical and gear. If your goggles have been fogging up as soon as you get in the water, it's time to get a new pair. You don't want the start of your big event to start with barely being able to see the buoys. Right?

 

If you didn't get your spring bike tune up, you'll want to check and consider brake pads, tire wear and tear, and chain/cassette grime. At the very least, give your chain a good cleaning and lubrication as the friction from excessive grime will slow you down. If the chain has ridden a few thousand miles, it is time to get a new one. 

 

Can you change a flat tire? Do you have a flat tire kit on your bike with the correct valve length?

 

On the run, do you have quick laces? Are your racing flats worn out? Do you own racing flats? Do you know where they are?

 

The preparation of your gear seems simple, but it is easy to fall out of the habit of making sure things are going to work.

 

Your physical readiness for the events is also pretty key, but I'm sure you know that. In the weeks leading up to your key event you should be doing more and more specific work and race rehearsals for that race. It's not all whimsical ride time and happy walks in the park. Unless, of course, you're doing a happy walk in the park event. 

 

If you use heart rate or power threshold levels, you should have a very specific idea of the zones you'll be competing in.

 

Your mental preparation is as important if not more so than the gear and physical preparation. Whether you're doing a local 5k or an international Ironman®, there is a certain amount of mental prep you should go through. 

 

You should have a good idea of how much time your race will take. Will you be going for 10 hours or 16 hours?

 

You should be prepared for the level of discomfort you're getting ready to experience, whether it's the agonizing burn of pushing the last mile of a 5k, or the insidious fatigue and breakdown of a long distance event. 

 

You should have a particular race approach and strategy, even if it's an event as short as 30 seconds. 

 

You should know what you plan to do and should be ready to do what you planned to do. 

 

You should be ready for things going wrong and be flexible enough to adapt. 

 

In short, your mind should be as strong as the vessel carrying it. 

 

Marty Gaal, NSCA CSCS, is a USA Triathlon coach. He has been working with endurance athletes since 2002 and is the co-founder of One Step Beyond. He is usually feeling race ready sometime during the swim.

 

 

 

 

Jenni Barker 6th AG at Escape from Alcatraz Triathlon

Lisa Hoff 7th AG at the Great Chesapeake Bay 4.4 mile swim

Kathy Larkin 5th AG at the Jamestown Olympic Triathlon

Angie and Paul Amisano run the Lawyers Have Heart 10k

 

Angie Amisano PR at Raleigh 70.3

Anne Macdonald 11th AG at Raleigh 70.3

Jeff Roegge 67th AG at Raleigh 70.3

Scott Cunningham 83rd AG at Raleigh 70.3

Lindsee McPhail 15th AG at Raleigh 70.3

Paul Amisano 110th AG at Raleigh 70.3

Frank Rexford 35th AG at Raleigh 70.3

Leslie Hack finishes her first sprint triathlon in 10 years!

Cari Soleo 5th OA, 2nd Master at Kerr Lake Triathlon

Coach Marty 3rd AG at Low Country Splash 5 mile swim

Dennis and Angela Respecki run the Manila 10k

 

Joanne Piscitelli PR and 3rd AG at Ironman Chattanooga 70.3

Kathryn Scovel PR and 19th AG at Ironman Chattanooga 70.3

Tanner Lovelace PR at Ironman Chattanooga 70.3

Rob Moreira 1st 70.3 at Ironman Chattanooga 70.3

Lisa Hoff 1st master at Stoked to Go Out Grey Liston Memorial Swim 1.7 miler

Diane Huis 1st AG at Pinehurst Intl Tri

Erik Johnson 13th AG at American Triple T (Extreme)

Coach Bri and Marty 4th co-ed team at American Triple T (Extreme)

 

Cari Soleo 3rd AG at the Cary Classic USAT Long Course Duathlon Natl. Championship 

Anne Macdonald rides 100 miler at Tour de Cure

Diane Huis rides 2 x 100milers at Tour de Cure

Kim Barker rides 100 miler at Tour de Cure

Angela Respecki runs the Nike Women's half-marathon

Kathryn Scovel 2nd AG at Cary Classic Duathlon short course

Angela McDonald 2nd AG at Cary Classic Duathlon short course

Coach Marty 2nd OA at Cary Classic Duathlon short course

 

 

OSB coaching programscoaching

 

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  

- 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

 

Powerstroke: Speed through force and form DVD powerstrokedvd

 

Powerstroke® is Coach Marty Gaal's method for teaching competitive freestyle swimming technique to adult triathletes and open water racers. The Powerstroke® DVD was specifically developed for adult swimmers looking to improve their swim speed in triathlon, open water racing, and distance pool events.

 

Powerstroke DVD

 

Powerstroke® is:

  • A concept designed to teach the integral relationship between good form and the application of force when swimming
  • A specific drill you can include in your daily workouts
  • A stroke form that will help you torpedo your way to a PR finish
  • A way of swimming

The Powerstroke®: Speed through force and form DVD includes:

  • 40 minute lecture: What is Powerstroke?
  • 25 minute general freestyle swim technique analysis: The three types of freestyle stroke mechanics and how to progress to the strongest: High elbow catch / early vertical forearm
  • 25 minute Powerstroke freestyle swimming technique in-depth explanation
  • 1 hour of seven key drills and detailed descriptions
  • 4 minute stretching and dryland exercise video

Purchase your copy here!

 

 

OSB premade training programs are for athletes who would like to follow a well made training plan, but don't require ongoing coaching. These plans can be set so they can end on the day of your A race and include a free TrainingPeaks account.


One Step Beyond currently offers:

Intermediate 16 week Half-Ironman 70.3 Triathlon Training Plan - $79.99

Intermediate 16 week Olympic distance triathlon training plan - $69.95
Intermediate 10 week Olympic distance triathlon training plan - $59.95

Beginner 16 week Olympic distance triathlon training plan - $69.95

Beginner 10 week Olympic distance triathlon training plan - 49.95


Intermediate 10 week sprint triathlon training plan - $59.95
Beginner 16 week sprint triathlon triathlon training plan - $69.95


Beginner 10k run in 10 weeks training program - $44.99

 

You can review and purchase any of our plans, hosted on the TrainingPeaks platform here.

 

Swim workout of the monthswimworkouts

 

This month's swim workout is a form and power focused session.

 

Warm up (900): 

300 easy

8 x 50 odds drills - even kick on :15 - drills including 1-arm, fist with paddle, dog paddle, finger drag

200 paddles easy/form focus

 

Main set (1500-2500):

3-5 x through

150 steady focus on extension/long strokes and catch form (early vertical forearm) on :20-30

4 x 75 as 25 distance per stroke then 50 Powerstroke (hard pull/good form) on :20

1 x 50 kick easy recovery

 

Cool down (200):

100 kick

100 swim

 

Total 2,600 to 3,600. Advanced swimmers could add a set of 6 to 9 x 200s with paddles after the main set as either all mod-hard/tempo or descending 1-3 on :20-30 rest

 

You can check out workouts like these with the Titans-OSB Masters swim team in Cary, NC!

 

Lil Uno and Big Deuce Open Water Swims TriangleSwim

 



 

The second swim in the 2016 Triangle Open Water Swim Series is on Saturday, July 09 at New Hope Overlook, 8AM start time. The Little Uno and the Big Deuce! 1 mile and 2 mile swimming races.  Last year nearly 200 competitors took part.  

 

Previous results and sign up can be found here

 

2015 winners included:

 

1.2 mile overall women

Stirling Smith 24:26

 

Top master woman: 

Kimberly Kileen 29:12

 

1.2 mile overall men

Whit Hughston 22:30

 

Top master men:  

Chris Pitelli 23:23

 

2.4 mile overall women

Ashley Twichell 43:08

 

Top master woman:  

Heidi Williams 47:12

 

2.4 mile overall men

Samuel Tucker 45:18

 

Top master men:  

Erik Crankshaw 49:25


The final swim in the series is scheduled for October 08!

 

If you enjoy open water events, you should also check out Swim the Loop in Wrightsville Beach, scheduled for October 1 this season.

 

The Triangle Open Water Mile Swim Series is brought to you by One Step Beyond and FS Series.

 

Our Sponsorssponsors

 

 

Thanks to the following organizations, that provide service and support to One Step Beyond athletes.

 

Frank Rexford, Guaranteed Rate

 



Whether you are purchasing a new home, refinancing your mortgage, or simply considering a home improvement project, I have the experience to help you find a loan that is right for you. And I will take the time to provide clear explanations along the way, so that you will be confident as you make choices about the many financing options available.

 

My business is referral-based, with nearly 100% of my business coming from satisfied clients, trusted financial advisors and some of the most experienced realtors in the Triangle. I hope to earn your business by not only offering competitive rates and fees, but also by providing exceptional client service. Purchasing or refinancing a home can be stressful, and so my team and I will work hard to carefully guide you to a smooth closing.

 

office: 919.442.4139

f: 919.869.1510

www.frankrexford.com

 

VISIT OSB ONLINE

 

 

Sincerely,

 

Marty, Bri, and Daniel
One Step Beyond 
 

 

 

 

 

Copyright © 2015. All Rights Reserved.

One Step Beyond, PO Box 4622, Cary, NC 27519

 

 

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