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Wenzel Coaching Newsletter November 2007
Greetings!

Welcome to the November edition of the Wenzel Coaching Newsletter. With the holidays coming fast we devote this issue to nutrition. Whether you're looking to lose, maintain or gain body mass this winter, you'll want to check out nutritionist Raynelle Shelley's article on Losing Weight During the Winter. And, like we do each November, we've brought back our Survival Guide to Holiday Eating to help get you through the eating season.

We also welcome coach Joshua Barton, MD of Rochester, Minnesota who brings more than 20 years of racing and coaching experience to our staff.

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
[email protected] or call 503-233-4346 with your comments, race stories and ideas.

Happy Holidays! ~ Kendra Wenzel, Scott Saifer, and the Staff of Wenzel Coaching
In This Issue
New Coach Profile: Joshua Barton, MD
Survive Holiday Eating
Quote of the Month
Take Your Meds, Tell Your Coach
Client Successes
Resource of the Month: Contact Your Coach for Free
Power Tip of the Month: Base Season Testing
Featured Article: Losing Weight During the Winter
New Coach Profile:  Joshua Barton, MD
Joshua is a practicing physician who also has a wealth of racing and coaching experience.  He is currently a Cat 2 road racer, having raced many collegiate and National Racing Calendar events, and has more than 20 years of riding experience.  He has coached competitive local racers, elite level racers heading to Europe and has assisted clients in weight loss goals.  His comprehensive knowledge of riding, racing and how the human body functions gives him many tools to assist his clients. 
Surviving the Holidays                                          
by Head Coach Kendra Wenzel
turkey By popular demand, we bring back our annual Surviving the Holidays eating primer.  Enjoy! (but not too much...)
 
This year I'm telling it like it is. Starting Thursday on Thanksgiving, I'm going to eat too much turkey, mashed potatoes, gravy, pumpkin pie, and wine, and possibly not in that exact order of excess. I'll feel guilty about it Thursday night and then try to ride on Friday, Saturday and Sunday. Then the struggle is over until the next event, the next party, the next holiday dinner. Or is it a struggle? It all depends on my goals.
 
So, what is the secret to surviving with holidays with your nutrition goals intact?
Quote of the Month

"When you're riding, only the race in which you're riding is important."

~Bill Shoemaker
, Five-time United States Champion Jockey
 
Take Your Meds, Tell Your Coach
Medications for a wide variety of conditions can affect how an athlete responds to training or how he or she can perform in competitive events. Diuretics for high blood pressure, insulin for diabetes, anxiety control drugs and beta-blockers, for instance, affect how one can and should train. If a doctor has prescribed a medication for you, take your medications, but also tell your coach. If you suspect that a medication may be negatively impacting your performance, check with your doctor to see if there may be alternatives that will help your medical condition with less impact on performance. 
Client Successes

Stephen Davidson takes 3rd place overall in the TXBRA track season, Master Men 35+ Cat 4 and upgrades to Cat 3

Chris Tauscher upgrades to Master Men A in the Cross Crusade CCX Series

Sue Butler takes 6th at the USGP CCX Mercer Cup, Elite Women

Wendy Stredwick wins the INWCXS #6, Novice Women

Matt Dion is the 2nd ranked Junior Sport 15-16 MTB racer in California for 2007

Gabe Watson takes 2nd at the Fort Flagler CCX race, Junior 15-26

Casey McDonald takes 1st place at the Cross Crusade Estacada CCX Race, Men C

Emily Van Meter, Sue Butler and Melissa Sanborn take 2nd, 3rd and 5th at the Single Speed CCX World Championships, Elite Women

Bonnie Hildebrand completes her first race at the Cross Crusade Estacada CCX Race, Novice Women
Resource of the Month: Contact Your Coach for Free
Do you and your coach live in different regions of the state or across the country from each other?  Did you know that if you have a microphone for your computer you can make computer to computer calls over the internet for free through Skype, a service that can connect you for free around the world. You can also use Skype for "instant message"-type chats. You can even video conference for free. All you need is a computer with a broadband or DSL connection, a webcam, and a microphone. You can make phone calls or video conference on the computer anywhere you can find a wi-fi connection. Anyone who is a member of Skype enjoys free internet calls and very reasonably priced calls to people through a computer to phone connection. Check it out.
Learn More...

The websites found in the "Resource of the Month" are in no way associated with Wenzel Coaching and we are not responsible for any information they contain.
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Power Tip of the Month: Base Season Testing
Using the power meter for testing in the base season: There are two broad categories of fitness testing that one can do with a power meter: tests to exhaustion and steady state tests. Tests to exhaustion involve riding a particular effort or an increasing effort until you just can't anymore. Test to exhaustion include Critical Power (CP), Functional Threshold Power (FTP), Conconi tests (when done to failure), and most ramp tests. Tests to exhaustion are hard and leave the rider tired. They should be avoided when the required effort is inappropriate to the training goals of the time of year. 

Steady state tests involve riding a particular effort, whether measured by heart rate, power or perceived exertion, and then recording the other variables. A typical steady state test would be to ride a particular hill or loop at a heart rate and noting the corresponding power and perceived exertion. Steady state tests can be short or long, but need not be to exhaustion so they can be included in almost any training session. Ask your Wenzel Coach for guidance on when and how to include steady state testing in your endurance training sessions.
Wenzel Coaching thanks you for your business!
 
Losing Weight During the Winter 
by Nutritionist Raynelle Shelley

Fall is the start of the "off-season" for many road cyclists, mountain bikers and triathletes.  Off-season, as we all know, does not mean ceasing all forms of exercise, but it is the time to reduce the volume of activity so the body can recover.  This can be a hard time of year as far as nutrition is concerned because we are used to eating a large volume of food to support a large volume of training.  However, this new exercise regime cannot support the intake of all those calories consumed a mere month ago - so many riders tend to put on excess fat weight during this recovery time.  On the other hand, this is actually the perfect time of year to reduce unwanted pounds since there is less concern with the fatigue that accompanies calorie reduction.  So what do you do?

 
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