Greetings!
You can't help but be inspired by the Olympic Games that just finished on Sunday. If you are feeling motivated and aren't already turning your full focus toward cyclocross or a fall triathlon, marathon or endurance event, you may want to use the late summer to try something new.
If you're a roadie, for instance, try a hillclimb or mountain bike race. If you've never ridden the track, now is a perfect time to give it a try. Check out track specialist James Hibbard's article this month on the specifics of track riding and racing. August is also a great time to plant the seeds of fall-time running. Check out our tips on restarting your running while avoiding injuries that could affect your training time.
This month we welcome to the staff Dr. K.C. Wilder, PhD, experienced sports psychologist and accomplished master racer, who is now available for consultation. And as always we have the Resource of the Month, Quote of the Month and Client Successes!
We want your feedback! Please write to newsletter@wenzelcoaching.com or call 503-233-4346 with your comments, race stories and ideas.~ Kendra Wenzel, Scott Saifer, and the Staff of Wenzel Coaching |
Although not everyone has a velodrome located nearby, almost every cyclist can benefit from the skills that are gained from racing and training on the track. Track racing is a unique sport in which the bikes are different and each type of event requires certain technical skills. For those who are focused on the road or mountain bike, a track oriented approach to cycling can be a great benefit.
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New Expert: Sports Psychologist K.C. Wilder, PhD
Wenzel Coaching would like to introduce new Sports Psychologist K.C. Wilder of Bucks County, PA. K.C. has worked with elite and recreational athletes across a broad range of sports. She won two Master's National Championship Track titles in 2007 and went on to place top ten at the Master's World Track Championships. K.C. has also been the sport psychologist for Nike Golf Schools and currently enjoys helping athletes achieve peak performance in their respective disciplines. |
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Training Tip: Are You Sleeping Competitively?
 Without effective recovery, training won't make an athlete stronger or faster. Effective recovery requires adequate sleep on a regular basis. Most athletes need 8-9 hours of sleep per night to benefit optimally from their training. Some can get by with as a little as 4-5 hours per night, and some need more than 9.
How can YOU tell if YOU are getting enough sleep? Consider how long it takes you to fall asleep and whether you are routinely tired. The more caught up on sleep you are, the longer it takes you to fall asleep. The more under-slept you are, the faster you fall asleep. If you routinely fall asleep as soon as your head hits the pillow or within a couple of minutes, you are not routinely getting enough sleep to get the most out of your training. If you can choose to take a nap in the afternoon, you may be okay but if you feel compelled to nap because you can't keep your eyes open, you need more sleep. If at night it takes you 5-15 minutes to fall asleep once you are in a dark, comfortable place, you are sleeping about the right amount. If it takes 20 minutes or more for you to fall asleep even when you don't have stress, you are probably trying to sleep more than your body needs.
Getting enough sleep is like eating right. Without it you'll not be strong, even if you are doing everything else right. If you are under-sleeping, fixing that can give dramatic improvements in your performance.
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Quote of the Month
"I have always struggled to achieve excellence. One thing that cycling has taught me is that if you can acheive something without a struggle it's not going to be satisfying."
~Greg Lemond, Three time Tour de France winner
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Resource of the Month: More Olympic Bike Racing video online, free and on demand
 Thought the Olympic bike racing coverage was lacking as usual? NBC makes up for it online with a full fix of coverage of many of the cycling events and even some mix videos of such happenings as crashes, interviews and other highlights. Don't be fooled by the few listings on the main cycling page. Find the "See more cycling video" link at the bottom of the Cycling Video offerings and watch to your heart's content.
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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Client Successes
Ray Anderson takes 1st at the OBRA Hillclimb Championship, Men 55-59
Colby Wait Molyneux takes 1st place at the Vancouver Courthouse Criterium and at the OBRA TT Championships, Junior Men 13-14
Linda Bennett takes 1st at the
Coeur D Alene Duathlon, Women 50-54
Ray Anderson takes 1st place and beats his PR by 2.5 minutes at the Mt. Shasta Hill Climb, Master's Men 51-65
Coach Jenni Gaertner and her team take 1st at the Coeur D Alene
Triathlon, Women's Relay 99 and Under
Mike Gaertner and his team take 1st place at the
Coeur D Alene Triathlon, Men's Relay 100-139
David Thornton and his team take 1st at the Presque Isle Duathlon and at the Willow Creek Tri Relay
Darrin Braun comes back from injury and takes 1st place in two races in the Wisconsin Off Road Race Series, Men Comp
Mac Carey takes 1st place at the Esparto TT, Master's Men 35+ 4/5 Paul Brend takes 1st in age group and overall at the XTC Campbell River Off-Road Duathlon
Bill Lehman takes 1st place at the Vics/Rio Grande Criterium, Cat 4 Men Kari Studley takes 2nd place at the Indie Series MTB White Water Revival, Open Women Tim Butler takes 3rd overall the American Mountain Bike Classic, Elite Master Men and 3rd overall in the PIR Short Track MTB Series, Single Speed Gene Harding takes 2nd overall in the FCA Endurance Crit Series, Men B Carl Arriola takes 3rd overall in the FCA Endurance Crit Series, Men B Coach Jeanie Bihlmaier takes 5th place in the 3k Pursuit at the FSA Grand Prix, Elite Women Tiffany Fish completes the Triple By-Pass, 120 miles/10,000 feet of climbing at 10,000 feet elevation
Patrick Brock upgrades to Cat 4 after racing very well in
the International Cycling Classic Superweek race series Wendy Stredwick
sets PR for bike split at Coeur D Alene Triathlon Shana Sturla is the 2008 Minnesota State Woman Rider of the Year
Carl Arriola takes 3rd overall in the FCA Endurance Crit Series, Men B
Tim Butler takes 3rd overall in the PIR Short Track MTB Series, Single Speed Rich Lytle takes 3rd place at the National 24 Hour MTB Championships, "Solo Freak" Category Anne Linton takes 3rd place in the PIR July Series, Cat 1/2/3 Women Mark Rajotte takes 4th at the OBRA TT Championships, Cat 3 Men
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Wenzel Coaching thanks you for your business!
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Get Running! But not too quickly....
by Head Coach Kendra Wenzel
It's soon time for many who have been cycling all summer to lace up the running shoes. While
cycling gives you tremendous aerobic fitness, its demands on the joints and
muscles of the legs, feet and hips are not similar enough to running to
transfer over immediately. What does that mean for you when you haven't run
since late winter?
Save your muscles and save your joints by building up your
running gradually. It doesn't matter if you ran all the way through college or
did a triathlon just last year. If you haven't run in several months, starting
gradually will allow you to begin running without pain.
EVEN THOUGH BOTH YOU
AND YOUR COACH KNOW YOU ARE CAPABLE OF RUNNING 15 - 20 MINUTES "COMFORTABLY"
YOUR FIRST TIME OUT THE DOOR, ABSOLUTELY DO NOT DO IT!" Seriously. Don't do it.
Pain means muscle
damage, and even minor muscle damage can slow you down and can take several
weeks to repair - even if the corresponding pain has dissipated. Favoring that
soreness on the bike may lead to injury by altering the way you pedal.
A few tips to ensure you can run all winter long:
Running stride and shoe fit are as important as bike fit. Have
your running shoes checked out. Just like in a bike shop, a knowledgeable
running store should be able to take a look at your current pair of shoes and
tell you about your stride and what kind of shoe will work best for you. They
should even let you jog out the door with new shoes for a test run.
Start slowly, walking up to 10 minutes before jogging about 4 - 5 minutes your
first time out, finishing up with more walking. Add about 5 minutes each time you run until you reach your goal running
duration. Avoid running two days in a row. Stay on softer surfaces and flatter
ground until you are consistently running 20-30 minutes or more.
Vary your running terrain often. Run on sidewalks, trails,
gravel and stairs so that you are proficient on all
sorts of surfaces. For 'cross runners, detour around trees and practice running
descents as well as run-ups.
If you experience back or hip pain when running, check with
a local sports medicine clinic. It's good to rule out any serious problems, and
it's likely that a combination of isolation exercises and chiropractic care can make
your running a much more pleasant experience.
For more information on making your running transition a success, contact your coach. |
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Bay Area Women's Clinic Save the date of October 25th and 26th for Wenzel Coaching Women's Clinic in Danville, CA. Topics include training, riding skills, team and individual tactics, nutrition and racing skills. It's a lot of fun packed into one weekend.
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More Client Successes
Mike Gaertner takes 3rd in the 24 Hours of Adrenalin World Solo Mountain Bike Championships, Men 35-39
Rich Sherwood takes 6th in the 24 Hours of Adrenalin World Solo Mountain Bike Championships, Single Speed
Gene Harding takes 2nd overall in the FCA Endurance Crit Series, Men B
Meredith Obendorfer takes 2nd place at the Howell Mountain MTB, Sport Women 30-39
Anne Linton takes 2nd place in the High Desert Criterium and 3rd overall in the High Desert Omnium, Cat 4 Women
Zach Bowden takes 3rd place at the OUCH Uphill TT and the OBRA TT Championships, Junior Men 15-16
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