Greetings!
For many athletes,
August is a time of extremes. Those well into a long season or averse to heat
are suffering, while those in peak late season form are loving it. Burnout is
common in August, with feelings of sluggishness, heaviness, and general disinterest.
If you might be suffering from burnout, check out this month's article on the
subject and what you can do to refresh your training again.
This month we
welcome coach David Hart of Washougal,
Washington. David brings
both riding and officiating experience to his coaching, as well as formal
education in exercise science.
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, & the Staff of Wenzel Coaching
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Training Tip of the Month: Do You Love the Pain?
by Head Coach Scott Saifer
We're getting to the point in the racing season where fitness is about what it's going to be and performance improvements are more likely to come from nutrition, tactics or attitude than from training. Attitude can be key. Some athletes expect that if they train well enough they'll be able to win their races without hurting. It's not true, unless they are sandbagging (racing a group from which they should really be moving up). The thing is, going hard enough to win hurts, and other athletes who are trained about as well as you and are willing to hurt can go faster than you or they can go without hurting. If you have to hurt to match pace with others who are taking it easy, more or better training is going to be important, but if you are about as strong as the others in the race, willingness to hurt is essential to success. Once you realize that certain types of pain are actually the feeling of going hard, those pains become much less frightening and easier to ignore. Eventually you may even see that the pain in your legs is the feeling of competitive success and so learn to love it. (Don't love it too much though... save it for racing and hard training days.)
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New Coach Profile: David Hart of Washougal, WA
 Wenzel Coaching would like to welcome new Coach David Hart of Washougal, WA. David brings Wenzel Coaching 15 years of riding and racing experience on the road and dirt. He is also an official and race promoter for the Oregon Bicycle Racing Association. David mentor womens and new riders at weekly races in in the Portland area. He is currently pursuing a degree in Exercise Science and is interested in how recovery methods and nutrition play a role in the success of an athlete.
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Quote of the Month: No Excuses
 Too tired to train? Just don't think you have it in you to do your workout? Just not motivated? If you are looking for some inspiration and motivation, check out this video from Nike.
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Resource of the Month: FoodFit
 Do you wish that eating healthy was a simpler and something that the whole family could enjoy? Now FoodFit has taken the difficulty out of preparing well-balanced and nutritious meals. Weekly menus are on FoodFit include recipes for a family of four, a shopping list and tips on how to make the meal in under 45 minutes.
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.
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Client Successes
Wenzel Clients had 32 top 3 finishes including 20 victories this month
Tim Butler
-1st at the the Oregon Uphill Championship, Men 40+
-2nd at the Portland Short Track MTB #6, Pro Men
Bob Burke
-1st Place at the ABR Matts series Apache 40k, Men 60+
Coach Rich Cramer
-1st at the Vineman Ironman Triathlon, Men 50-54
Jenner Yaeso
-1st at the Tuesday Night Worlds, Men B
Beth Tennant
-1st at the Musselman Half Ironman
Ruth Kostur
-1st at the Mt. Tabor Series, Women Cat 4
-Rides a sub 3-hour time at the Mt. Evans Hill Climb
Elaine Bothe
-1st at the Westview STX, Women Pro/Cat 1
-2nd at the Mt Tabor Series #6, Masters Women
-2nd at the Portland STX #4, Women Pro/Cat 1 -2nd overall at the Portland STX Series, Women Pro/Cat 1
-3rd at the Portland STX #5, Women Pro/Cat 1
Mark Narciso
-1st at the Treasure Island Tri, Men 55-59
-2nd at the Silicon Valley Sprint Triathlon, Men 55-59 -3rd at the Santa Cruz Sprint Triathlon, Men 55-59
Kari Studley
-1st at the Padden Mtn Pedal XC, Open Women
Sue Butler
-1st at the Mt Tabor Series #5, Women 1/2
Jade Wilcoxson
-1st at the High Desert Omnium, Women 1/2/3
Leia Tyrrell
-1st at the Gresham Crit, Women Cat 1/2/3 -1st at the Vancouver Courthouse Crit, Women Cat 1/2/3 -1st at the OBRA State Championship Road Race, Women Cat 1/2
-2nd at the Ironclad Crit, Women Cat 1/2/3
Gabe Varela
-1st at the Liberty Road Race, Men A
Michelle Lee
-1st at the Kissena Track Omnium, Women Cat 4
-3rd at the Watermelon Crit, Women Cat 4
-3rd in the Miss and Out at the Kissena Track Omnium, Open Women
-3rd in the Miss and Out at the Trexlertown Masters & Rookies, Women Cat 3/4
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Wenzel Coaching thanks you for your business!
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Feature Article:
End of Season Burnout
by Head Coach Kendra Wenzel
If you've been racing consistently since early spring, it's very likely that you're reaching some kind of burnout now, especially if you don't have major late-season goals or don't plan to race cyclocross this fall. Burnout symptoms include a disinterest in training, disinterest in making the drives to races, slacking on scheduled intervals, rushing workouts or just generally feeling tired, heavy and unfocused. Burnout may arrive in its mental form before its physical one. But either is valid and normal, and you are probably not alone. Even if you've had a quality mid-season break, it may be difficult to beat back burnout at this time. The August heat usually contributes to the malaise as well.
If you recognize burnout in your training, now is the time...
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Studley 'Cross
Live in the Seattle area and looking for tips and training for cyclocross? Coach Kari Studley will be teaching 'cross clinics on Tuesdays and Thursdays through September. Attend a single session or two or take in the entire series. Online registration available! See the clinic page for details>>>
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More Client Successes
Coach Steven Beardsley
-2nd at the OBRA State
Keirin Championship, Men 1/2
-3rd at the Gresham Crit, Men 1/2
Erika Krumpelman
-3rd a the Cascade Creampuff MTB, Women 35+
Gene Harding
-3rd a the Idaho State Criterium Championship, Men Master B
Carl Arriola
-3rd at the Brundage Bike Fest MTB XC, Men Cat 2 40-49
Leigh Lewis
-3rd at the Mid-Summer Olympic Triathlon, Women 40-45
Joe Meyer-Fuchs
-3rd place at the Freedom Tour, Men Cat 5
Nargis Solis
-Completes the Death Ride, 129 miles and 16,000 feet of climbing
Head Coach Kendra Wenzel
-Featured in the latest BicyclingHub.com newsletter
Josh Smith
-Completes the RAMROD in under 10 hours after losing 80 lbs over the last year
Michael Prise
-10th finisher of RAMROD, coming in at a time of 8:41
Susie Schultz
-Improves her 5k time by 35 seconds
Bart Stalp
-Finishes his first triathlon
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...)
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Beginning Cycling Classes with Head Coach Scott Saifer
Head Coach Scott Saifer will be teaching an adult-only, 6-week, on-bike class starting October 11 on true beginner cycling
skills. This beginner class covers things like bike fit, safety check, proper
use of the gears and brakes, cornering, hand signals, changing a flat, a bit of
group riding and pacing for hills.
If you have a friend or acquaintance who
would like to be more comfortable riding a bike, or who needs some motivation to
ride a couple of days per week, please share this clinic with them. All ages of
adults are welcome. You can even send your parents or significant others for
instruction so they can ride with you.
Scott is also available for private instruction for
individuals or small groups. Contact Scott directly at 925-933-7306 for details.
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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.
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