Greetings!
Nutrition is a huge component of your success as an endurance athlete. In Wenzel Coaching's continuing effort to provide you with the information and guidance you need, this month we
announce our new newsletter feature "Nutrition Question and Answer" along with our new nutritional guidance packages.
Get your spin on this month with coach Earl Zimmermann as he explores the factors that affect riding cadence, and also get aquainted with new coach Brian Forbes of Mesa, Arizona
And as always, you'll find the Resource of the Month, the Quote of the Month and the Power Tip of the Month below.
We welcome your feedback. Please write to newsletter@wenzelcoaching.com or call 503-233-4346 with your comments, race stories and ideas.~Kendra Wenzel, Scott Saifer, Rene Wenzel and the Staff of Wenzel Coaching
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Announcing New Nutrition Question & Answer Feature
Want to find out what your exact individual nutritional demands are for your workouts? This month Wenzel Coaching announces our new nutritional packages and begins a regular nutrition question and answer feature with nutritionist and cyclist Raynelle Shelley. If you have a nutritional question, be sure to send it to newsletter@wenzelcoaching.com.
Q: I want to lose 10 pounds to improve my racing performance, is that possible during my race season?
A: This question is much more difficult to answer this time of year because most riders are in their pre-race or race season already. The best time to try to lose 10 pounds is during the transition time of year when racing ends and the focus switches to resistance training and recovery. It can even go into the initial stage of preparation or base training (check with your coach to see when these times fall into your calendar). However, if an athlete is determined to try to lose pounds during their racing season, there are a few things to keep in mind.
Read More...
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New Coach Profile: Brian Forbes of Arizona
 Brian Forbes has 15 years of racing experience, including three years racing professionally with the Jelly Belly team. He has great tactical race knowledge which has landed him over 100 podium finishes. He currently races for team RIDECLEAN, a local Arizona team that promotes clean racing. Brian has great skill at working with road and criterium racers that are just beginning to race, or experienced racers that are looking to hone their competitive edge. As a busy father he understands the demands of balancing work, family and training.
Learn More About Brian
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Quote of the Month
"The bicycle has a soul. If you succeed to love it, it will give you emotions that you will never forget."
~Mario Cipollini, 2002 Road World Champion and sprinter extraordinaire
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Client Successes
Chris Bozzuto wins the Modesto Road Race, Cat 3 Men
Kem Brainerd takes two 2nd place finishes in the Mt. Tabor Circuit Race #1 and #2, Master's Women
Kim Helgans take 4th place at the Dunlap TT, Cat 4 Women. This was her first USCF TT
Gene Harding takes 2nd at Idaho State TT Championship, Cat 3
Bill Gallagher successfully completed the San Diego Rock N Roll Marathon, his first marathon
Melissa Sanborn and Sue Butler take 1st and 2nd place at the Mt. Tabor Circuit Race #2, Cat 1/2/3 Women
Stephen Davidson wins a bronze medal at the Texas State 3K Track TT, Master's Men 40-49
Jim Long is the 2nd ranked California USCF Criterium rider, Cat 4 Men 35+
Shana Sturla wins a silver medal at the Minnesota State Criterium, Women 1/2/3
Matt Dion takes 2nd at the NorCal State High School MTB Championship, Freshman Men
Marcy Anderson completes the High Sierra Double Century, her first double
Paul Rymarz takes 2nd place at the Panoche Road Race Category 4/5 Men 35+ and the Mt. Hamilton Road Race, Cat 4 Men, earning a Cat 3 upgrade
Joey Howard takes 3rd place in the Skyline MTB Race, Sport 35-44
Doug Aldrich upgrades to Cat 4
Jeff Eisenberg takes 2nd at the Ross's Epic Hill Climb, Cat 3 Men
Jose Morales-Zuger takes 1st place at the Copa Xara MTB
Championship in Guatemala, Pro Men
James Davis takes 3rd at the Lantern Rouge TT and 3rd at the Kansas State TT Series, Cat 5 Men
Gale Beatty took one minute off previous best at Joe Martin State Race Hill Climb TT Stage
John Carroll completed the 2007 Paris-Brest-Paris Brevet Series (200, 300, 400 and 600 k rides) and qualified for PBP 2007
Logan Loader wins the Grand Prix de Grasse, his first European race, Jr/Espoire category
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Power-Training Tip of the Month
On any
training ride, when you can no longer make the same power with the same
perceived effort that you could earlier in the ride, it's time to switch to
recovery mode. If you are practicing sprints and power drops by 10% on a sprint
versus your best sprint of the day on the same gear and terrain, do no more
sprints. Just cool down and go home. On a basic endurance, moderate or hard
interval ride, pay attention to how hard you feel like you are working for a
given power early in the ride. If you feel it is significantly harder to make
the same power later or you are unable to make the same power, cool down and go
home.
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Resource of the Month: Keeping Your Bike Quiet
 Imagine it's a nice sunny day, a perfect day for a ride. You ride out your front door and begin your favorite route. You are listening to the sounds of birds and wind in the trees when you hear a "clink clink" sound coming from your bike. You stop, spin the wheels, check the cranks and glance over you bike. It must be a fluke. You get back on, pedal, and hear the sound again! You are plagued by this sound your entire ride. You get home and wonder what to do next. Today is your lucky day, most of the answers to your annoying bike noises can be found in this helpful "Keep it Quiet" guide by Jim Langley, former technical editor for Bicycling Magazine.
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Wenzel Coaching thanks you for your business!
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 Several years ago one man (you know who he is) changed mainstream cycling's perception of how to climb a mountain by "dancing" on the pedals. Since then countless articles have been written about how to optimize cadence. Lance Armstrong changed how road racers at all levels think they should be spinning during a race. His cadence increased by 14% over the years, from 85 - 95 rpm to 105 -110 rpm in his most recent Tours. This didn't happen overnight, it took many years of training intensely for up to 6 hours per day. Lance proved that a higher cadence works for him; will it work for you?
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