Greetings!
Welcome to October. As the daylight hours fade, the precious hours for training become even more treasured. In this month's issue learn how to plan your day in order to make the most of your training time. October is also a great time to get back to working on the basics, and that includes flexibility. Check out the featured article on stretching for cycling and triathlon and make a commitment to stick to your flexibility routine today!
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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Spots Available for Mallorca 2008!  Openings are still available to join Rene Wenzel for a one-of-a-kind training camp experience on the sunny island of Mallorca, March 6-16, 2008. Several service options are available. Save your space now!
More details...
The Bay Area Women's Bike Racining Clinic is fast approaching. There are still some spots available. The clinic takes place October 27th & 28th in Danville, CA and is open to all levels.
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New Coach Profile: Emily Van Meter of Portland, OR
 Emily has over 10 years cross country race experience and is currently racing as a professional on the US National Mountain Bike Series. With a B.S. in Exercise and Sports Science and her current enrollement in a M.S. of Kinesiology program, Emily has a wealth of knowlege. She is accepting clients in MTB Racing, Road Racing, Swimming and General Fitness.
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 We all know that the lives of professional cyclists revolve around training. They get up in the morning, eat, rest, go for a ride, eat, rest and then go to bed. It sounds like the dream life, one in which our biggest race dreams could come true. The reality is that most of us have full-time jobs, families and other obligations that compete for training time. It is possible to work your training hours into your busy life, it just requires some preparation and organization. Here are some strategies that might make it easier to achieve your race goals next season without compromising other aspects of your life.
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Quote of the Month
"If you never give up, you'll be successful."
~Dan O'Brien, Three time World Champion and gold medalist in the decathlon
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Client Successes
Holly Mulvaney wins the Arizona State Road Race Championship, Cat 3 Women
Chris Tauscher wins Hood River CX, Master C Men and upgrades to Master B Men to take 2nd at the Battle at Barlow and 4th at the Cross Crusade-Alpenrose CX
Tim Sutliff finishes the Mt. Diablo Hill Climb in 58:50
Coach Brian Forbes wins the Arizona State Road Race Championship, Cat 1/2 Men
Ray Anderson takes 3rd and beats his PR at the Ashland Hill Climb by 8 minutes, Master Men 50+
Sue Butler wins Battle at Barlow CX, Women A
Garth Powell finishes the Knoxville Double Century in 13 hours 31 minutes, 6th out of 228 finishers
David Thorton sets a new PR and takes 3rd at the Presque Isle Fall TT, Master Men 40-49
Coach Kathleen McCormick takes 3rd overall in the Women at the Mount Diablo Challenge
Mac Carey takes 2nd place in the Mt. Diablo Challenge, Master Men 50-59
Doug Pilet wins the Lowe's TT, Master Men 40-44
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How Not to Get Hit
 Nothing can spoil a nice ride like getting hit by a car. It takes a keen awareness of your surroundings to avoid a run-in with a car. BicycleSafe is a web-site designed to educate cyclists of common situations that result in bicycle-car collisions and how to avoid them. These are great tips and a must read before your next ride.
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Power-Training Tip of the Month
Don't blindly follow the orders of the power meter. The
power meter, used to its best effect, is a tool for helping you to learn about
your body and a translating machine that helps you be sure that the workout
your coach is prescribing and the one you are actually doing match. If you are
ever riding correctly according to the meter, but it doesn't feel right,
something is wrong. That's a good time to call your coach and ask, "what
is this exercise supposed to feel like?" or "Here's what I feel doing
that exercise. Is that right?" If a particular power output feels better
than before, that's a sign of improving fitness. If it feel harder or hurts
more, that's a sign of something that needs correction.
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Wenzel Coaching thanks you for your business!
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Flexibility is Key to Performance
For most of us who hold down jobs and family commitments, stretching gets placed on the "to do" list that never seems to get done! Oftentimes it's easy to put off stretching because the gains are relatively small, and long in coming. But stretching plays a crucial role in a carefully constructed training plan by helping prevent injury and improve flexibility. It can increase recovery and circulation, as well as strengthen correct biomechanics in running, biking and swimming.
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