Greetings!
As the sun begins to hang just a bit lower in the sky, you can feel it... CYCLOCROSS TIME! Check out this month's featured article on setting up your ultimate cyclocross rig. Then, whether you are winding down a road season or winding up for a triathlon or the 'cross season, be sure to take in the nutrition Q & A on getting real with pre-race meals. Also, meet new coach Steve Berkowitz of Suger Land, Texas.
As always, we have the Resource and Quote of the month as well as Client Successes. Send your feedback to newsletter@wenzelcoaching.com. Happy Training!
~ Kendra Wenzel, Scott Saifer, and the Staff of Wenzel Coaching
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Extended Summer Sign-up Special
 If you or someone you know has been thinking about getting a coach to get a jump start on next season, there isn't a better time than August to sign up for a new program. Wenzel Coaching is currently waiving the sign-up fee on all new programs for starts through August 31. That's a savings of $50 on the sign-up! Find out more about the coaches and programs available and see the details here>>>>>. |
 Q. I understand that my pre-race meal should contain a
balance of carbohydrates, protein and fat, but it's difficult to
find concrete examples to follow. What are some real food examples
that I could eat before my race?
A. Eating a balanced meal or snack about 3-4 hours before
your race will allow your body to digest the nutrients and allow the
food to move lower in the gastrointestinal tract so as to prevent
cramping or abdominal discomfort. Providing your body calories from
whole, un-processed carbohydrate sources along with moderate amounts
of protein and fat will give your body a steady supply of energy vs.
a quick burst of energy. The size of the meal will depend on many
factors: your size (weight/height), how much time you have before
the event, your hunger level, the duration and intensity of the
event, and your tolerance to food before an event.
Here are some quick meal combinations that you can eat 3-4 hours before your race. To add more nutrient-dense calories, add a piece of fresh fruit and a glass of milk if desired.
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New Coach Steve Berkowitz of Sugar Land, TX
 Wenzel Coaching would like to introduce Coach Steve Berkowitz of Sugar Land, TX. Steve holds a Masters Degree in Physical Education/Kinesiology, is a Elite Level 1 USA Cycling Coach, and has numerous years of cycling and running experience. He recently worked as a full-time physical education teacher at Kerr High School where he developed a fitness-based PE program using heart rate monitors. Steve has competed in numerous running races, including 15 marathons, as well as road racing and duathlons.
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Quote of the Month
"I found out that if you are going to win games, you had better be ready to adapt."
~Scotty Bowman, Retired NHL Coach
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Resource of the Month: BikeRumor
 BikeRumor is focused on providing the latest trends in bikes, gear and clothing for racing, commuting and leisure. You can also find information on advocacy as well as event information and interviews.
Check It Out>>>
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
Colby Wait-Molyneux
-1st at the Gresham Criterium, Junior Men 14-17
-1st at the OBRA TT Championships 20K, Junior Men 15-16
-2nd at the OBRA TT Championships 40K, Cat 4/5 Men
-3rd at the OBRA Crit Championships, Junior Men 15-16
Coach Jenni Gaertner
-1st at the Idaho State Criterium Championship, Cat 1/2/3 Women
-1st at the Coeur D'Alene Triathlon, All Female 99 & Under Team
Relay
-Sets course record for SISNA Mountain Bike
Series, Women
Sue Butler
-1st at the Intermontane Challenge, Solo Women
Rob Schultz
-1st overall in the Kansas Criterium rankings, Cat 4 Men
Kari Studley
-1st at the Kenda Cup West Series, Cat 1 Women
Gabe Varela
-1st at the Idaho State Criterium Championship, Cat
1/2 Men
Tom Hackleman -1st at the Puget Sound Senior Games 40K RR, Men 50-59
-1st at the National Senior Games 20K RR, Men 55-59
-3rd at the National Senior Games 40K RR, Men 55-59
Erika Krumpelman
-1st in Stage 1 and Stage 5, and 2nd overall of the TransRockies
MTB Stage Race, Open Women Team
Kari Studley
-1st at the White River Revival, Open Women
Ray Anderson
-1st at the Oregon Up Hill Championship, Men 55-59
Alissa Maglaty
-1st in the Points Race at the
Tuesday Night Women's Racing at
Hellyer Velodrome, Cat B Women
-1st in the Omnium at the
Tuesday Night Women's Racing at Hellyer
Velodrome, Cat B Women
Trevor O'Neal
-1st at the PIR Short Track #6, Cat 2 Men
Mac Carey
-1st at the Warnerville TT, Men 55+
-1st at the Fort Ord Road Race, Men 55+
-2nd at the Timpani Crit, Men 55+
-3rd at the BBC Albany Cirt, Men 55+
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Featured Article: 'Tis the Season for Cross
by Coach Aaron Oakes
Photo Courtesy of www.jpsphotos.net
Cyclocross season is just around the corner and the time has come to
dust off last year's mud from your trusty 'cross bike that's been
itching to be ridden. Let's not waste time here; this article is
about the bike -- how to choose a new one or get the most out of
your current set up.
First
I'll say a word about frame materials. If you want a
cyclocross bike to race on, that will last season after season,
choose....
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More Client Successes
Tim Butler
-2nd at the Oregon Up Hill Championship, Men 40-44
Coach Jeanie Bihlmaier
-2nd in the Team Pursuit
-4th in the Pursuit
-4th in the Points Race
Masters Track National Championships,
Women 35-39
Anne-Marie Alderson
-3rd at the Spirit of Morgantown Half Ironman, Women 25-29
Mark Bernal
-3rd at the Harvey Bear Ranch
MTB, Men 30-39
Carl Arriola
-3rd at the Allan Butler Memorial Twilight
Criterium, Men 35+
Rich Sherwood
-3rd at the 24-hour Mountain Bike World
Championships, Men 45-49
Travis Monroe
-3rd overall at the Tour of Idaho BYRDS Junior
Stage Race, Junior
Men 15-16
Gabe Varela
-4th at Cascade Classic TT, Cat 2 Men
Erika Krumpelman
Sets a new course mark for women in the SISNA
Mountain Bike Bike Series
Susie Bump
-Returns to complete the Grand Tour Double Century after a bad crash
Hal Russell
-Finishes the Leadville 100 MTB Race
Mike Gaertner
-Sets course record for SISNA Mountain Bike Series,
Single Speed
Tiffany Fish
-Summits Mt Evans (14,130 feet)
with a bike
Coach Scott Saifer
-Summits Mt Whitney (14,496 feet) after six days hiking in the back country
Michael Parker
-Finishes all 4 stages of the
Cascade Classic, Cat 4 Men
Missing your results?
We do our best to publish all the results we receive, but if we don't know what you did, we can't tell the world about it. Did you have recent results that we didn't publish already? If so, please send them to newsletter@WenzelCoaching.com. We publish top-3 in any event, completion of endurance events, top-5 in national events, any substantial goal reached (weight lost, training pace increased, personal best for a course...) | |
