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The Next Level Newsletter - August, 2016
Volume
XIII, Issue VI
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Dear Marty,
Summer is here! Our feature article this month is about managing the
mid-season grind.
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 #5 (final date) - Saturday, August
20
One Step Beyond offers several open water clinics
through the spring and summer at Jordan 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 300m 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.
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 on August 10, barring
excessively warm water. Please follow this link for OSB open
water practice details.
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The mid season grind 
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Somewhere around the middle of a long triathlon
season, lots of previously motivated athletes start to falter in
their unwavering determination. Welcome to the grind! The grind is
the dead zone between feeling enthusiastic and feeling worn out; the
place where your foot is off the gas pedal but hasn't yet hit the
brake. The grind is the blah in your training plan. Another long
ride. Another long run. Another distance swim.
"Meh," as my younger athletes meh
at me.
Just about every athlete in the world deals with this.
You can only train so long and so hard for so long or so hard.
It's time to switch it up for a couple weeks.
Training success is a long term approach that balances
the demands of consistency and training load with rest and mental
recuperation. Virtually every athlete needs to take some down time.
Much like nightly sleep allows our brains to clear out the day's
accumulated biowaste and prepare for another challenging day, our
minds and bodies need periodic down time to prepare for another round
of challenging workouts.
In the overall approach, you can afford to have an
easy week every 3-4 weeks, and an easy period every 4-6 months.
That doesn't mean you sit on the couch and watch TV all day.
It does mean you can just go easy or mix it up with some cross
training you wouldn't normally engage in. More serious athletes might
just take a couple lighter weeks, while recreational athletes could
do 2-4 weeks. This is long enough to allow you to refocus, but short
enough that you will retain the majority of your fitness gains to
that point.
It's important to note that doing some maintenance
workouts in your chosen sport is a good idea. These can be easy
aerobic sessions. If you want to add a handful of short (less
than 1 minute) accelerations, that will retain most of your top end
speed.
However, remember to keep in mind the point of an easy
or off period is to let yourself relax a bit. Don't let the
maintenance/recovery phase turn into another rigid base building
block. Be deliberate in your choice... to not be deliberate. The rest
of the season will thank you for your periodic lack of focus.
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 currently on an easy week after
racing the Lake Logan Half last Saturday.
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Kathy Larkin 7th AG at River Cities Triathlon
Thys Wind 1st OA at Lake Logan Half
Lindsee McPhail 9th AG at Lake Logan Half
Tanner Lovelace 30th AG at Lake Logan Half
Jeff Roegge 13th AG at Lake Logan Half
Coach Marty 6th Master Open at Lake Logan Half
Melissa Alfano 1st Master Open at Lake Logan
International Tri
Larry Hamilton rides the Carolina Tarwheels Bikefest
100
Joanne Piscitelli 1st AG at UNC Wellness Sprint
Tanner Lovelace 9th AG at UNC Wellness Sprint
Tanner Lovelace 10th AG and PRs at the Mission Man
Sprint
Laurie O'Connor 2nd AG at Mission Man Sprint
Coach Bri 2nd OA at Mission Man Sprint
Tim Gensler 6th AG at Evergreen Sprint Tri
Cari Soleo 2nd KOM in the Cup-n-Cone ride
Anne Macdonald 11th KOM in the Cup-Cone ride
Lisa Hoff swims the Flathead Lake 5k
Joanne Piscitelli 2nd AG at Triangle Sprint
Marian Bergdolt 2nd AG at Triangle Sprint
Laurie O'Connor 3rd AG at Triangle Sprint
Scott Cunningham 10th AG at Triangle Sprint
Kory Gray 1st Open at Triangle Sprint
Cari Soleo 1st Master, 2nd OA at Triangle Sprint
Tanner Lovelace 21st AG at Triangle Sprint
Coach Marty 6th Master Open at Triangle Sprint
Kathy Larkin 3rd AG at the Culpepper Sprint
Lisa Hoff 1st AG at Big Deuce 2 mile swim
Diane Huis 7th AG at Lil Uno 1 mile swim
Marian Bergdolt 1st AG at Lil Uno 1 mile swim
Cari Soleo 1st AG at Big Deuce 2 mile swim
Paul Amisano 11th AG at Big Deuce 2 mile swim
Lindsee McPhail 11th AG at Big Deuce 2 mile swim
Angie Amisano 7th AG at Lil Uno 1 mile swim
Joanne Piscitelli 1st AG at Lil Uno 1 mile swim
Coach Bri 2nd AG at Lil Uno 1 mile swim
Tim Gensler 3rd AG at the Loveland Lake to Lake Tri
Thys Wind 2nd OA at the Carolina Double Beach Sprint
Tri
Jennifer Barker 4th AG at the Carolina Double Beach
Sprint Tri
Larry Hamilton rides the Blood Sweat and Gears Century
Erik Johnson 2nd AG at 3 Little Pigs Tri
Angie Amisano 6th AG and PR at 3 Little Pigs Tri
Paul Amisano 10th AG and PR at 3 Little Pigs Tri
Marian Bergdolt 1st AG at 3 Little Pigs Tri
Jason Schneider 14th AG at 3 Little Pigs Tri
Tanner Lovelace 7th AG at 3 Little Pigs Tri
Coach Bri 1st OA at 3 Little Pigs Tri
Coach Marty 2nd OA at 3 Little Pigs Tri
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
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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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Powerstroke: Speed through force and form DVD
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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.
- 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!
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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
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Swim workout of the month
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This month's swim workout is a pure distance workout.
8 x 50 odd drill choice / even kick :10
6 to 8 x 400 on :20-30 rest (not a lot of rest).
Moderate to mod hard effort. Optional to use paddles on up to
half the set.
Advanced swimmers can add 8-10 x 50 alternate stroke or
build each to fast on :10-:15
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Lil Uno and Big Deuce Open Water Swims
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Congrats to everyone who competed! Top results of
the Little Uno and Big Deuce 1 and 2 mile swims are below. Full
results can be
found here.
Little Uno 1.2 women
1. Morgan Cotter 24.27
2. Carrie Vetter 25:39
3. Kathleen Pelczynski 26:25
Top Master: Julie Murphy 29:10
Little Uno 1.2 men
1. Andrew Farrell 22:44
2. Jason Fox 23:00
3. Jason Kao 23:32
Top Master: Alex Bloom 25:02
Big Deuce 2.4 women
1. Jennifer Kenney 47:47
2. Heidi Williams 48:14
3. Jocelyn Midgett 48:26
Top Master: Joanne Wainwright 55:02
Big Deuce 2.4 men
1. Brendan Quinn 42:51
2. Samuel Tucker 43:56
3. Aram Simonian 51:00
Top Master: 51:02
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.
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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.
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Frank Rexford, Guaranteed Rate
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mortgage, or simply considering a home improvement project, I have the
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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
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refinancing a home can be stressful, and so my team and I will work
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www.frankrexford.com
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Marty, Bri, and Daniel
One Step
Beyond
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Copyright
© 2015. All Rights Reserved.
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