Greetings!
It's Tour time! Though you may be late for work while you catch the final sprint each day, there's no doubt that watching pro racing footage can teach valuable lessons. As you watch over the next 9 stages, pay attention to the timing of attacks: Why did Andy Shleck try to first attack Alberto Contador from the front and then agree to work with him for the rest of the mountain day? Why do some attacks get caught right away and others make an immediate separation? Pay attention to the positions of the sprinters a nd lead-outs on the crazy run-ins: Where is Tyler Farrar with 5 km to go, 1 km to go, 500 m to go? Notice the climbing and time trial positions of the leaders: Who dances? Who mashes the pedals? Who looks fluid? Who's picking better lines? And take in anything else you can rewind, analyze and soak in. There will be a test -- in your next race.
Also this month, do you need to eat gluten free? Nutritionist Heather
D'Eliso Gordon answers a reader question on the reasoning behind a
gluten free diet and who may benefit from one.
And while you take time this month to watch racing, take advantage of coach Steven Beardsley's tips on balancing work, training and family time. He offers a strategy for eking out the most training and racing time while keeping everyone in the family happy.
As always there are the Tip of the Month, Resource and Quote of the
Month as well as Client Successes. We encourage
you to
submit your nutrition and sports psychology questions for our monthly
column and
value your email input
always. Happy training and racing! ~ Kendra Wenzel, Scott Saifer, and the Staff of Wenzel Coaching |
|
Q: A teammate of mine was recently diagnosed with celiac disease. She has been eating a gluten-free diet for about a month and is riding much stronger during her training rides and races. Would you recommend I try eating a gluten-free diet because I occasionally get gastro-intestinal symptoms like stomach cramps, bloating and diarrhea? I've been hearing so much about eating a gluten-free or wheat-free diet, is it necessary?
A: This is a great question and one that comes up often. Let me briefly explain what celiac disease is. It is an autoimmune disease (like lupus, rheumatoid arthritis, Type 1 Diabetes) where the body identifies gluten (a protein found in wheat, barley and rye) as an invader. When a person with celiac disease eats food that contains gluten, over time (days, months, years) the small intestine's cells become damaged and lose the ability to absorb nutrients effectively. Symptoms may not even be gastro-intestinal; rather, it may be exhibited by fatigue, unexplained weight loss or gain and bone/joint pain, among others. Approximately, one in 120 people are diagnosed with celiac disease in the United States, and many people go un-diagnosed for years. Diagnosis involves blood tests and a biopsy of the small intestine. The only way to reduce symptoms, heal the intestines and prevent long-term complications of celiac disease is by life-long adherence to a gluten-free diet.
|
|
Quote of the Month
"Success comes from knowing that you did your best to become the best that you are capable of becoming."
~John Wooden, Basketball Hall of Fame as Coach and Player
|
Training Tip of the Month: Performing Well in the Heat
by Head Coach Scott Saifer
It's
getting to the hot time of year, which adds another tactical dimension
to your training and racing. Since I'd like to see you all beating the competition, here's the scoop on how to turn the heat into
an advantage:
Training/preparation
for racing in the heat: Have you noticed how some racers thrive in the
heat while others wilt? That's partly genetic but partly a matter or
proper preparation. When you exercise on a cool day, blood mostly goes
to your working muscles, with a bit to your gut and a bit to your
brain. As the weather warms up, your body begins to send blood to your
skin to carry heat from your core out to where it can be removed by
breezes and evaporation of sweat. The more blood is redirected for
cooling, the less is available to deliver oxygen and fuel to your
muscles or to carry away CO2 and other wastes. That means that power at
LT drops and that means that performance is impaired. There are several
ways to fight back however, one of which is to increase your blood volume,
which you can do by acclimatizing to heat. |
|
Resource of the Month: People for Bikes
 We all know that biking is fun whether it be racing in a local amateur race or commuting to work as many days a year as possible. This is a message that People for Bikes is trying to spread throughout the United States. Through a collective effort of supporters all across the countryPeople for Bikes is hoping to implement legislation at the state level that will improve the future of bicycling for everyone.
Learn More>>>>>
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
Wenzel Clients had 24 top 3 finishes including 8 victories this month
Jade Wilcoxson -1st Overall at the High Desert Omnium, Women 1/2/3
Erica Krumpelman
-1st at the Post Falls Duathlon, Solo Women -3rd at the Cascade Creampuff MTB, Women 35+
Sue Butler
-1st at the Mt Tabor Series Race #1 and #4, Women Cat 1/2/3
-1st at the PIR Short Track #3, Women Pro/Cat 1
-2nd overall at the Nature Valley Grand Prix, Women Cat 2
-5th at the US Pro Subaru Cup MTB Short Track, Pro Women
Rob Butner
-1st in the Western Region in the XTerra US Points Series Standings, Men 30-34
Carl Hoefer
-1st at the OBRA TT Championship, Men 30-34
Elaine Bothe
-1st at the Return of the Jedi XC, STXC & Super D, Women Cat 1
-1st at the Mt Mabor Series Race #1, Women 40+
-2nd at the Mt Tabor Series Race #2 and #3, Women 40+
Coach Jenni Gaertner
-1st with teammate at the Post Falls Duathlon, Open Women
|
Enjoy the Wenzel Coaching Newsletter?
Tell a friend!
|
|
Wenzel Coaching thanks you for your business!
|
|
|
|
|
If you are
anything like me, eight or more hours of what should be your training time are
spent making money to support your bike racing habit. You try to train after
work until your other family responsibilities become too much, and often you're
forced to turn back a little short of your workout goal. If you don't turn back,
your significant other may start to question where your priorities are. "How am
I going to get faster?" you ask yourself as you are cooling down on the way
home.
Don't feel alone;
this is a struggle for nearly all aspiring amateur cyclists who have a full time
job. A cyclist's training/work/life balance is an impossible thing to perfect.
But there are a number of things that you can do in your work and life (and
training!) to help your cycling goals.
|
|
More Client Successes
Tim Butler
-2nd at the Pickett's
Charge MTB XC, Men
Cat 1 35-44
-2nd at the Mt Tabor
Series #1, Men 40+
-3rd at the Mt Tabor
Series #4, Men 40+
-3rd at the Test of
Endurance 50 MTB XC,
Men Cat 1 35-44
Coach John O'Brien
-2nd at the Firecracker
Time Trial, Men
50+
-2nd at the OBRA
Championship TT, Men
50-54
Trevor O'Neal
-2nd at the Mt Tabor
Series #4, Men Cat 3
-2nd at the Swan Island
Criterium, Men Cat 3
Coach Steve Long
-2nd at the OBRA TT
Championship, Men
55-59
Mac Carey
-2nd at the Mt Diablo Hill
Climb TT, Men 55+
Patricia Dowd
-2nd in the TT at the
Elkhorn Stage Race,
Women Cat 3
-3rd in the Criterium at
the Elkhorn Stage Race,
Women Cat 3
-3rd in the road race at
the Elkhorn Stage Race,
Women Cat 3
-3rd overall at the
Elkhorn Stage Race,
Women Cat 3
Larry Szabo
-PR in the Flying 200
Meter at the Beat the
Clock Time Trial,
Open Men
Dave Maminski
-PR in the 500 Meter and
3 K Pursuit at the Beat
the Clock Time Trial,
Open Men
Hussein Saffouri
-Upgrades to Cat 4
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...)
|
|
Personal and Team Clinics Available
Could you or your club use focused work with a qualified Wenzel Coach in cycling, running or swimming? Clinics for individuals, small groups and teams are available for as
little as $150 for a half day session. Cornering or dirt skills, for example, running stride, or swim stoke work are all areas where Wenzel Coaches have helped clients save valuable time and energy. Contact the main office at 503-233-4346 or by email to inquire about a clinic for you or your team.
|
|
