WC Masthead
Invest in your goals!
Wenzel Coaching Newsletter November 2009
Greetings!

The daylight may be fading, but the value of paying attention to details is not! Whether you are putting in your winter weight training and base miles or racing 'cross this weekend, enhance your best performance with the often overlooked science of nutritional analysis. Check out our latest article and see what nutrition coaching may be worth to you. 

This month Wenzel Coaching is pleased to announce that we've brought on two new specialists -- one in triathlon and one in track and criterium racing. We welcome Age Group World Champion Triathlete Kaytee Petross and National Track Medalist Steven Beardsley. 

As always there are the Tip of the Month, Resource and Quote of the Month as well as Client Successes. Send your feedback to [email protected]. Happy Training!

~ Kendra Wenzel, Scott Saifer, and the Staff of Wenzel Coaching
In This Issue
New Coach Profile: Kaytee Petross, Ironman 70.3 World Champion and Triathlon Specialist
New Coach Profile: Steven Beardsley, Track and Crit Racing Specialist
Training Tip of the Month: Pee Less, Sleep Better
Quote of the Month
Resource of the Month: How Much Sugar Do You Eat?
Client Successes
Featured Article: Sports Nutrition-What's It Worth?
New Coach Profile: Kaytee Petross of Troutdale, OR
Wenzel Coaching would like to welcome new Coach Kaytee Petross of Troutdale, Oregon.  Kaytee has more than seven years of multisport experience and has won her agegroup at the Ironman 70.3 World Championships in Clearwater, Florida.  She enjoys working with athletes of all levels and can help train you for any distance triathlon or running event.  Her race experience will assist Kaytee in preparing you for your event both mentally and physically.

New Coach Profile: Steven Beardsley of Portland, OR
Wenzel Coaching would like to welcome new Coach Steven Beardsley of Portland, OR.  Steven is an experienced racer with several podium finishes at the US Elite Track Nationals.  He has also become one of the riders to watch on the Northwest criterium scene with several first place finishes this season.  Steven has experience balancing his own racing and work schedule and can help you maximize the time you have to meet your race goals.

Learn More About Steven>>>>>
Training Tip of the Month: Pee Less, Sleep Better
There's a lot of advice around these days to drink more and more and more water. While it is a good idea to get enough water, this is not a case where more is always better. Drinking far too much water during exercise in the heat can cause hyponatremia, a condition in which the concentration of sodium in the blood drops so low that nerves no longer fire properly. In extreme cases hyponatremia causes coma and death. Drinking more water than needed can also cause a much less severe but much more common problem: poor sleep and poor recovery due to night-time peeing.

While drinking enough to get the urine very pale or colorless after training once per day does support recovery and performance, drinking more and more water beyond that point does not support better performance.  If you are not waking to pee at night, stick with your normal hydration routines, but if a full bladder is waking you at night, make a point of drinking enough to get your urine close to colorless four hours or so before bed-time, and then stop drinking more than sips of fluids for the rest of the evening. For most riders that means taking just enough fluid with dinner to wash it down, and not drinking more after. And of course, just like your parents taught you, pee right before going to bed even if you don't think you need to.
Quote of the Month
"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character."
~T. Alan Armstrong, Author
Resource of the Month: How Much Sugar Do You Eat?
We all know that we should reduce the amount of processed sugar we are eating, but how much sugar to common foods really contain?  SugarStacks has made it easy for you to visualize by comparing the sugar content of some familiar foods to their equivalent amount of sugar cubes.  If you have not yet cleaned up your diet, you might just might be surprised at how many equivalent sugar cubes you consume each day.
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.
Client Successes - 16 Victories, 39 top-3's and 1 personal record!

Michelle Lee
-1st in the Team Pursuit at the NY Elite Track Championships, Elite
 Women

Andy Weir
-1st at the Lower Huron CX #4, Men 35+

Coach Rich Cramer
-1st at the Cross Crusade #3, Men 50+

Kari Studley
-1st at the Cross Clash #1/MFG Series #4, Women A
-1st at the Starbucks Grand Prix of Cyclocross, Women A
-2nd at the Cross Clash #2, Women A
-2nd at the Cross Crusade #2, Women A

Coach Jenni Gaertner
-1st at the Inland Northwest Cyclocross Series #1, Women A
-2nd at the Cross Clash #1/MFG Series #4, Women A
-Launches the second year of the Riverstone Women's Racing
 Team with over 80 members Category 1-4, and adds a BOISE
 IDAHO squad with over 30 members and counting!

John Wilson
-1st at the Heiser Farms Willamette Cross Series Race, Men 50+

Mike Gaertner
-1st at the Cross Clash #1/ MFG Series #4, Men A 35+
-1st at the Starbucks Grand Prix of Cyclocross, Men A  35+

Wendy Stredwick
-1st at the Inland Northwest Cyclocross Series #1 and #2, Women
  B
-1st at the Spokane Trailquest Mountainbike Orienteering race with
  teammate

Ron Hill
-1st at the XTERRA National Championships, Men 70+

Coach Melissa Sanborn
-1st overall in the USA Crit Series Team Competition, Team
 Vanderkitten

Andy Weir
-1st at Ithaca Cross, Men 35+

Beate Heckner
-1st place at the Bay Area Women's Series, Cat 4 Women
-1st place in NCNCA Best All Around Rider, Cat 4 Women

Enjoy the Wenzel Coaching Newsletter?
Tell a friend!
Subscribe to the Wenzel Coaching Newsletter
Wenzel Coaching thanks you for your business!
 
Featured Article: Sports Nutrition Coaching-What's It Worth?
by Expert Heather D'Eliso Gordon
food
Consider for a moment all that it takes to be an athlete. Physical ability, mental capacity, motivation, commitment, drive, time demands, family-life balance, money, skill, a vision, not to mention blood, sweat and tears. As any part time or full time athlete knows the measure of one's success with all of these variables comes down to one thing: performance. Am I right?

Athletic performance is entirely dependent on body composition, energy and recovery and these in turn are totally dependent on what and how much the athlete eats. Why is it that athletes who work so hard on other aspects of preparation for their sport put eating on the back burner? You know what I mean; pastry and coffee for breakfast, fast food for lunch and a frozen meal for dinner. Even if you aren't at this extreme your nutrition and eating habits could stand to have a look over. It's one aspect of an athlete's preparation that has the potential to bring huge performance improvements but is often overlooked.

Quick Links
 
More Client Successes

Susie Schultz
-2nd at the Boss Cross #2,
 Women Cat 4

Carl Arriola
-2nd at the Hidden
 Springs Duathlon, Men
 40-44

John Wilson
-2nd at the Cross Crusade
 #1, Men 50+

Sue Butler
-2nd at the Darkhorse
 Cyclo-Stampede
 International Cyclocross
 UCI, Elite Women
-2nd at the Java
 Johnny's/Lionhearts
 International CX UCI,
 Elite Women
-3rd at the Bio
 Wheels/United Dairy
 Farmers Harbin Park
 International CX UCI,
 Elite Women
-4th at the USGP of
 Cyclocross Planet Bike
 Cup, Elite Women

Don Huston
-2nd in the road race at
 the 2009 World Senior
 Games RR, Men
 65-69 Div III

Erika Krumpelman
-2nd at the Inland
 Northwest Cyclocross
 Series #2, Women A
-3rd at the Inland
 Northwest Cyclocross
 Series #1, Women A

Coach Ron Castia
-2nd at the Knickerbocker
 50 mile MTB Race,
 Pro/Expert Men

Tim Butler
-2nd at the Cross Clash
 #2, Men A 35+
-2nd at the Cross Crusade
 #2, Men A 35+
-3rd at the Cross Crusade
 #1, Men A 35+

Trevor O'Neal

-3rd at the Cross Crusade
 #3, Men B

John Wilson
-3rd at the Cross Crusade
 #3, Men 50+

Lesley Galloway
-3rd at the LARPD
 Cyclocross, Womens B

Doug Pielet
-4th place at the
 Donaldson RR racing with
 4 pros and10 cat 1's at
 the age of 44

Darrin Braun
-4th overall in Wisconsin
 Off Road Series, Elite
 Men
-4th at the Wolf River
 Rendevouz, Elite Men
-4th at the  Wigwam
 Challenge, Elite Men
 
Tim Sutliff

-Finishes Diablo Mountain
 Challenge in 57:52 and
 sets a PR

Wenzel Coaching Sponsored Early Birds Team finishes the season ranked 3rd overall in the Bay Area Women's Cycling Series

 
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 our newsletter editors. 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...)