Greetings!
While much of North America has enjoyed an 'Indian Summer" so far this fall, the nights and mornings leave no doubt of the winter that will soon be upon us. As if the weather itself isn't enough of a challenge, earning seasons and tighter budgets are also pressing on training time. Check out Head Coach Scott Saifer's tips on making the most of your training time this winter and also be sure to check out the Q & A this month on dealing with diet soda addiction.
This month we welcome Expert Patrick Wilder of Portland, Oregon, a mental health counselor specializing in helping athletes balance their athletic goals, career goals and home life -- a balance that has become even more tenuous for many as the economy tightens. 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 |
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Nutrition Q&A: Help, I am addicted to diet soda, now what?  We asked our Nutrition Expert Heather D'Eliso Gordon and Sports Psychologist K.C. Wilder to weigh in on this issue from a reader.
Q. Help! I'm addicted to diet soda, the bubbles and the taste. I know it's bad for me, but it's become a crutch during my workday. Any suggestions for quitting my Diet Coke habit successfully (cold turkey never seems to work!)? I'm worried about potential negative affects, especially as a woman cyclist already facing the very real possibility of developing osteopenia.
A. It sounds like you have been in the contemplation stage of trying to change a behavior for some time and now you are ready to act on it. First things first - Ask yourself this question: "How would my life be different if I didn't drink Diet Coke?" And follow it with this question: "What would happen if I didn't give up drinking Diet Coke?" If you ponder the answers to these questions for a while this information might be the link to kicking the soda habit. You might also find these tips useful from "recovering Diet-Coke addicts"
A. I am so glad that you asked this question. Diet Coke is an addiction that all too many people experience. Most likely, you love the taste. It is easy to find, and the carbonation of Diet Coke is satisfying on a whole other level. All this with no calories, and a caffeine kick! So, what's the issue?
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New Expert: Patrick Wilder of Portland, OR
 Wenzel Coaching would like to welcome new Expert Patrick Wilder of Portland, OR. Patrick holds a Master's Degree in Social Work and has 11 years of experience as a mental health therapist. Through his own experiences as a Semi-Pro MTB racer, Patrick has realized the importance of assisting clients in all aspects of their lives to help them achieve their goals.
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Quote of the Month
"The only way to maximize potential for performance is to be calm in the mind."
~Brian Sipe, Former NFL MVP
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Resource of the Month:
Useful Nutrition Gadgets on iGoogle
 Google has joined the ranks of sites providing tools for managing and tracking your nutrition needs. You can add "gadgets" at iGoogle to your existing account or create a new account that can track daily caloric intake, get healthy menu ideas and track your weight.
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
Meredith Obendorfer takes 1st at the Central Coast CX #1, Women C
Coach Jenni Gaertner takes 1st place at Inland Northwest Cyclocross races #1 and #2, Women A
Gale Beatty takes 1st at the PG-13 Draper TT and 2nd at the Oklahoma State TT Championship, Cat 5 Men
Darrin Braun takes 1st place at the final MTB race of the Wisconsin Off Road Series, Comp Men
Coach Rich Cramer takes 1st at the Battle at Barlow CX, Men A 35+
Joey Howard takes 1st place at the 2008 Oregon State MTB Hill Climb Championships, Expert Men
Coach Melissa Sanborn and her Vanderkitten teammates take 1st overall in the USA Crit Series
Erika Krumpelman takes 1st at the Methow Valley MTB Race, Expert Women and 1st at the Rad Racing CX, Master 3/4 Women
Tim Butler takes 1st at the Cross Crusade #1, Master Men A
Sue Butler takes 1st at the Cross Crusade #1, Women A and 2nd at Rad Racing UCI CX, Elite Women
Gene Harding and teammates take 1st at the Hidden Springs Duathlon
Todd Holtmann
takes 1st place in the Missouri MTB Series, Beginner Men 35+
Tim Gallegos takes 1st
place overall in the 2008 New Mexico Off Road Series, Beginner Men
30-39
Coach Nitish Nag takes 2nd at the Stanford Western Collegiate XC and 3rd in the Super D and 2nd at the Cal Poly SLO WCCC XC and 3rd in the Short Track, Men A
Erika Krumpelman takes 2nd place at Rolling Thunder Cyclocross, Open Women and 2nd place at the Inland Northwest Cyclocross Series #2, Women A
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Wenzel Coaching thanks you for your business!
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Featured Article: Training When You're Pressed
For Time
by Head Coach Scott SaiferWith the amount of day light hours fading and economic
pressure increased, work just seems like more work lately. Many athletes find themselves riding less and working to make the most out of
it. When your training time is limited more than usual, be sure to keep the
following tips in mind as you balance your available time: (and for a full list of winter tips from Scott, be sure to check the upcoming issue of BIKE Magazine)
Base training brings improved recovery. Don't skimp on base
training. Hard rides leave low-volume riders tired for several days,
potentially wasting the time available on following days for improving base.
The jury is still out on the "sweet spot training" or "lower
volume, higher intensity training," but here's my perception:
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More Client Successes
Doug Pielet takes 2nd place at the South Carolina State TT Championships, Men 40-44
Sue Butler takes 4th at the USGP races #1 & #2 in Kentucky, Elite Women
Nic Navarro takes 2nd at the Central Coast CX #1 and #2, Men C
Kari Studley takes 3rd at Fort Steilacoom STX #4, Women 1/2
Chance Raver takes 2nd place at the Northwest Cyclocross Series #1 and 3rd in race #2 of the series, Junior Men
Mike Gaertner takes 1st at Cross Crusade #4, Master Men A, 3rd place at the Inland Northwest Cyclocross Series #1, and 2nd in race #2 of the series, Men A
Karen Holtmann
takes 3rd place in Missouri MTB Series, Women
Kari Studley takes 3rd at Evergreen CX, Women A
Don Huston takes 3rd place at the Senior Games Road Race, Men 60-69
Ryan Gaertner takes 4th place at the Inland Northwest Cyclocross Series #2, Junior Men
Wendy Stredwick takes 4th at the Inland Northwest Cyclocross Series #1 and 2nd in race #2 of the series, Women B
Travis Monroe takes 4th at the Inland Northwest Cyclocross Series #1 and 2nd in race #2 of the series, Men B
Randy Opp takes 5th place at the Inland Northwest Cyclocross Series #1, Men B
Dean Larson breaks personal record at the Mount Diablo Challenge with a time of 1:01.30
Wendel Woodford takes off 20 pounds in three months
Tim Butler takes 2nd at Cross Crusade #4 and 3rd at Cross Crusade #5, Master Men A
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