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 newsletter@wenzelcoaching.com.
Happy Training!
~ Kendra Wenzel, Scott Saifer, and the Staff of Wenzel Coaching |
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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.
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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. |
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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. |
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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
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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.
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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
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Wenzel Coaching thanks you for your business!
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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.
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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...) | |
