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Wenzel Coaching NewsletterFall 2010
In This Issue
Guidelines for Successful Pacelines
Training Tip: How Much Recovery is Enough?
New Coach Profile: Michael Hanna of Denver, CO
Feature Article: Finding the Best Cyclocross Dismount
Greetings!

It's cyclocross time! Do you have your dismount down? Check out this month's article on whether to "step through" or "step back" by dirt specialist Martin Baker. If you are still pounding the pavement this month, review some tips for success in pacelines by Coach Steve Long. And finally, if your season is over for 2010, be sure to review the tips on end of season recovery timing.

This month we welcome coach Michael Hanna, MS. Michael brings experience in coaching, physiological testing, bike fit and specific research in altitude training among other credentials.
 
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
Coach Article: Guidelines for Successful Pacelines
by Coach Steve Long
As a race breakaway starts to organize, it forms a group working together to succeed in their escape attempt. However, when not all the riders in the group are working smart and cohesively, the group will almost always fail or split. Then the inevitable happens and the peloton absorbs most or all of the riders who had broken away. A large part of successful breakaways is a working paceline.

Below are a few characteristics of a pacelines that can make them very fast and efficient...
Training Tip of the Month: How Much Recovery is Enough During the Rest Period?
All Wenzel cycling and triathlon programs include annual extended recovery periods, usually about a month in length, though cross racers might break the month into two chunks, one before training for cross and one before training for road or MTB. In general, an endurance athlete who has raced a full season with one or two bike races every weekend or a couple of short course triathlons per month, or even just one or two long-course events, will do well to take about five weeks off training, maybe a couple of weeks more or less. That doesn't mean that the athlete can't be active, but that he or she should not be focused on training. Some will hang up the bike or running shoes entirely. Others will ride or run for fun. During the rest period, you should not be working with the goal of improving fitness. Take time to recover both physically and emotionally from the past season. Do enjoy some hiking, mountain biking, swimming, cross country skiing, skating... anything that is active and fun for you. If you like video games, or reading novels, do that. The important things are to rediscover your life outside of your sport, and not to get fat. 

I noted that the rest break might be longer or shorter, so here's how you decide...
New Coach Profile: Michael Hanna of Denver, CO
Wenzel Coaching would like to welcome new Coach Michael Hanna of Denver, CO. He holds a Masters Degree in Exercise Physiology and Nutrition from the University of Massachusetts and employs current scientific methods of training, lactate testing, altitude training, and sports nutrition. Michael has coached athletes to Leadville 100 MTB finishes, Colorado Best All Around Rider Championships and Tour of the Gila Podium finishes. He  is confident working with athletes of all levels, from competing in the national championships, to entering their first Cat 5 Cyclocross race, to losing 10 pounds and improving their life through fitness and nutrition.
Quote of the Month

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."

~Muhammad Ali, Three-time World, Heavyweight Champion


Resource of the Month: Music and Exercise
Do you like to listen to music while you do your workout?  Ever wonder what type of music would be the best motivation?  Check out this article in the New York Times on the correlation between music and exercise intensity. Remember you may sometimes want music to pump you up, and other times to help you stay calm.
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

Wenzel Clients had 72 top 3 finishes including 33 victories this month


Coach John Forbes
-1st at the US Masters National Championship Points
 Race, Men 60-64
-2nd at the OBRA State Championship Criterium, Men
 60+
-5th at the US Masters National Championship Pursuit,
 Men 60-64
-His latest article on fueling for riding is posted at
 BicyclingHub.com

Elaine Bothe
-1st at the Salem Short Track Series, Women Pro/Cat 1
-1st at the Westview Short Track MTB, Women Pro/Cat
 1
-2nd overall at the Portland STXC Series, Women
 Pro/Cat 1

Joe Meyer Fuchs
-1st at the New Jersey State Criterium Championships,
 Men Cat 5
-2nd at the Tour De Fair Haven, Men Cat 5

Coach Laurel Green
-1st at the California State Masters Match Sprint
 Championship,
 Women 40-44

Beth Butrymowicz
-1st at the Northern California/ Nevada State Master
 Track Championships Points Race, Women 30-34
-1st at the Northern California/ Nevada State Master
 Track Championships Pursuit, Women 30-34
-2nd at the US Masters Track Nationals Points Race, 
 Women 30-35
-2nd at the US Masters Track Nationals Pursuit, Women
 30-35
-2nd at the US Masters Track Nationals 500m TT,
 Women 30-35
-3rd at the Hellyer Park Friday Night Track Racing
 Omnium, Elite Women

Mac Carey
-1st at the Warnerville TT, Men 55+
-1st Place at the Challenge Road Race, Men 55+
-1st Place at the Esparto TT, Men 55+

Dennis Hastings
-1st at the Colorado Masters Track Team Pursuit, Men
 60+
-1st place with his teammates at the US Masters Track
 Nationals Team Pursuit, Men 60+

Jade Wilcoxson
-1st at the OBRA State Championship Criterium, Women
 Cat 1/2
-1st at the Eugene Celebration Stage Race, Women Cat
 1/2

Coach Steven Beardsley
-1st at the OBRA State Championship, Senior Men
-1st overall at the Alpenrose Heartbreaker, Senior Men

Leia Tyrell
-1st at the Longview Criterium, Women 1/2/3
-1st at the OBRA State Championship Road Race,
 Women 1/2
-2nd at the OBRA State Championship Criterium,
 Women Cat 1/2
-3rd overall at the Eugene Celebration Stage Race,
 Women Cat 1/2

Gabe Varela
-1st at the Ontario Criterium, Men Cat 1/2/3
-1st at the Liberty Road Race, Men A

Sue Butler
-1st at the OBRA State Championship MTB XC, Women
 Pro/1
-1st at the OBRA State STXC, Women Pro/Cat 1
-1st at the Pain+Suffer'n STXC, Women Pro/Cat 1
-1st at the Pain+Suffer'n CX, Women Pro/Cat 1
-3rd at the Rad Racing GP CX, Women Cat 1/2
-3rd at the StarCrossed CX, Women Cat 1/2
-5th at Cross Vegas UCI C2, Women Elite

Tim Butler
-1st at the OBRA State Championship STXC, Men Cat 1
 35+
-1st at the Pain+Suffer'n STXC MTB, Men Cat 1
-1st at the Rad Racing GP CX, Men 45+
-2nd at the Pain+Suffer'n XC, Men Cat 1 35-44
-2nd at the OBRA State Championship MTB XC, Men
 Cat 1 35+

Lisa Hern
-1st at the Henleyville Road Race, Women Cat 4
-2nd at the Giro di San Francisco, Women Cat 4
-2nd at the Coppertown Circuit Race, Women Cat 4
-3rd at the Central Coast Circuit Race, Women Cat 4

Coach Kari Studley
-1st at the MFG Cyclocross #1, Women Cat 1/2
-9th at Cross Vegas UCI C2, Women Elite

Erika Krumpelman
-1st at the Rad Racing GP CX, Women 35+
-1st at the StarCrossed CX, Women 35+

David Thornton
-1st at the Presque Isle Fall TT, Men 40-49
-3rd at the Pennsylvania State TT Championships, Men
 45-49 and Men Cat 4
-3rd at the Tour of Millersburg TT, Masters 45+
-Upgrades to Cat 3 on points

Chris Hellman
-1st at the Wollombi Wild Ride MTB XC, Open Men

Coach Ron Castia
-2nd at the Kirkwood 9-5 MTB XC, Men Solo 40+

John Wylie
-2nd at the Welsh Masters National Championship Road
 Race

Carl Arriola
-2nd in his age group at the Hidden Springs Duathlon
-Beats his PR in the Bogus Basin Hill Climb

Ray Anderson
-2nd overall at the Mt Bachelor Hill Climb
-3rd at the Mt Ashland Hill Climb, Masters Men 50+

Steve Banta
-2nd at the ACCTT #3, Men Cat 5

Dave Maminski
-2nd at the Northern California/Nevada State Track
 Championship Team Pursuit, Master Men, 40+
-8th at the US National Masters Track Championships
 Pursuit, Men 45-49

Bruce Malmer
-2nd at the Hampshire 100 Endurance MTB Race, Men
 Sport Masters 50+

Colleen McClenahan
-2nd at the OBRA State Championship MTB STXC,
 Women Pro/1
-5th at the Starcrossed CX, Women 35+
-5th at the Rad Racing GP XC, Women 35+

Ruth Kostur
-2nd at the OBRA State Road Championship, Cat 4
 Women

Heather Ross
-2nd at the Hellyer Park Friday Night Omnium, Elite
 Women
-3rd at the California District Track Championship
 Scratch Race,
 Women Elite
-3rd at the Northern California/Nevada State Track
 Championship Team Sprint, Senior Women

Coach Kaytee Petross
-2nd overall and 2nd in her age group at the Ford
 Ironman Wisconsin and qualifies for Kona 2011
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Feature Article:
Finding the Best Cyclocross Dismount
by Coach Martin Baker

One of the most common questions among less experienced cyclocross racers involves the use of the "step through" dismount.  Many have been taught that technique as the "proper" way to dismount, but then notice that on the elite level, the step through dismount is not prevalent.  Most racers "step back" onto their right foot instead of "stepping through" with their right foot. In fact, if you compare the Second Edition of Simon Burney's Cyclocross Training and Technique book to the third edition, you will notice that the dismount technique he teaches changes completely from the "step through" to the "step back."  So, does that mean that the "step through" is dead? Before tackling that question, let's look at what each technique involves.


Quick Links
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.
Beginner Clinic with Associate Coach Ron Castia, Nov. 7
Join Associate Coach Ron Castia for a Right Start Beginner Clinic on November 7, 2010 in Livermore, CA. Learn race specific handling skills, close group riding, feeding on the bike, paceline skills, and sprint techniques. This clinic provides 4 Race Experience Points for a Cat 5 to 4 upgrade.
More Client Successes

Rhonda Morin
-3rd at the
 Starcrossed
 CX, Women 35+
-3rd at the Rad
 Racing GP
 XC, Women 35+

Coach Jenni Gaertner
-3rd at MFG
 Cyclocross#1,
 Women Cat 1/2

Carl Hoefer
-3rd at the Eugene
 Celebration
 Criterium,
 Men Cat 1/2

Leigh Lewis
-3rd at the
 Mid-Summer
 Olympic Triathlon,
 Women 40-45

Alissa Maglaty
-3rd a the California
 District Track
 Championship
 Kierin, Women Elite

Larry Szabo
-3rd at the Northern
 California/Nevada
 State Master Track
 Championship
 Sprints, Men 55-59

Susan Ryan
-Completes her first
 century at the
 Hancock Horizontal
 100

Ian Hutton
-Completes his first
 triathlon in under
 1:30

Ken Silverman
-Sets a personal best
 at Mt Ashland Hill
 Climb, Masters Men
 50+

Bart Stalp
-Sets a PR in his
 second Olympic
 Distance Triathlon

Andrew Osborn
-Climbed Mt Ventoux,
 L'Izoard, Galibier
 and Alpe D'Huez
 Tour de France
 Climbs, each without
 stopping

Susie Shultz
-Takes nearly 3 min
 off her PR on the
 local 22 mi ride
 and 5km run
-Featured on the
 cover of Her Life
 Magazine

Santiago Bolon
-Increases power at
 endurance zone
 heart rates by 50W
 in two years

Jim Good
-Finishes with the
 field in a road race
 for the first time,
 San Ardo Road
 Race, Cat 4 Men
 45+

Marcy Anderson
-Posts best time in
 years on "personal
 time trial"
 benchmark ride

Heather Stallion
-Completes High
 Cascade 100
 Mountain Bike
 Endurance Race


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.