Greetings!
It's the holiday season. Are you ready? Check out this month's Holiday Eating Survival Guide to get you through December and help you arrive in the New Year lean and light. Keeping with the theme of survival, we also have a special report by Associate Coach Ron Castia on a bike adventure stage race, La Ruta de los Conquistadores, in Costa Rica. He includes lessons learned and training tips for surviving and excelling at one of the most challenging adventure races in the world.
We also welcome new coach Joe Nieto of Ohio and encourage you to check out the riding and running clinics coming up in January, 2011 as well as considering giving the gift of coaching at the holidays.
Happy training and racing!
~ Kendra Wenzel, Scott Saifer, & the Staff of Wenzel Coaching
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Each year as I write this article, I notice that my approach to holiday eating can vary. When my goals are clear and I'm highly motivated, it's easy to avoid excess or cut out junk. When I'm highly motivated for a performance goal, I'm usually also training enough that I can eat nearly anything I want without weight gain but I'm also not as tempted to eat more than I need. When my goals are unclear and my motivation is waning, social meals enter a repeating cycle of cathartic overeating, followed by a mild disappointment in myself. After all, if I've already blown it, why not have seconds, too? Oh, and another glass of wine. Over-eat, disappointment, repeat.
So, how do you get through the holidays (and the winter in general) without packing on extra weight?
Read more>>
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Holiday Special
Got a relative or friend who could use a nudge towards physical activity or fitness or who has a fitness or event goal and could use some guidance? Want to share the benefits of working with a Wenzel Coach? Wenzel Coaching can help people at ANY level of current fitness get started or continue to improve, so consider giving your significant other a gift certificate for a training program. If they start by January 1, 2011 we'll waive the $50 setup fee. Your relatives can also buy you coaching months or special services like an LT test, a bike fit or some observed training time. Contact info@wenzelcoaching.com for details or to purchase a program.
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Training Tip of the Month: Check In With Your Coach
Whether you are winding down a cyclo-cross season, a few months away from the start of MTB or road racing, or just somewhere in your triathlon buildup, be sure to check in with your coach regularly. Of course you should be consistently telling your coach how your training is going, and about any problems you are having, but also remember to keep discussing the bigger picture. What are your long-term goals and how are you progressing towards them? When is your big event or your season? When is your between-season recuperation period? "Doing the plan" is only a small part of taking advantage of your coaching service. The more you share with your coach, the more he or she can help you adjust your training to better fit your needs and the more progress you can expect to make in your sport.
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New Coach Profile: Joe Nieto of Ohio
 Wenzel Coaching welcomes Joe Nieto of Columbus Station, Ohio. Joe excels in training as well as teaching the intricacies of criterium, track racing and road field-sprinting. Joe's love for the sport of cycling is built out of 25 years of off-an-on racing, starting at age 15. He is a USA Cycling certified coach and enjoys working with all levels and ages of riders and racers.
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Quote of the Month
"Without perseverance talent is a barren bed."
~Welsh Proverb
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Resource of the Month: RunTri
 Thinking about doing a marathon or triathlon or trying a new one? Check out RunTri.com. You can look up the average finish time by age group for the NY Marathon, find out the top 50 marathons for 2010, or see what the average finish times were for the top 25 marathons last year. Triathletes can find out which races qualify for the World Championship Ironman in Kona as well as find out who has qualified in any particular year.
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
Wenzel Clients had 23 top 3 finishes including 11 victories this month
Coach Jenni Gaertner
-1st at the MFG Series King County CX, Women 1/2
-1st at the Seattle Cyclocross Steilacoom, Women 1/2
Mike Gaertner
-1st at the MFG Series King County CX, Men 35+ Cat 1/2
-1st at the Seattle Cyclocross Steilacoom, Men 35+ Cat 1/2
Erika Krumpelman
-1st at the Inland NW Cyclocross Series #4, Women �
Tim Butler
-1st at Cross Crusade Series #7, Men 35+ A
-2nd at the USGP Fort Collins #1, Men 45+
-2nd at Cross Crusade #6, Men 35+ A
-3rd at Cross Crusade #5, Men 35+ A
Daniel Sharp
-1st at the OBRA State Cyclocross Championship, Master Men B
-3rd at Cross Crusade #8, Master Men B
Darrin Braun
-1st at the WORS #11 Bear Paw Rock and Roll, Men Pro/Elite
-2nd overall in the Wisconsin Off-Road Series (WORS), Men Pro/Elite
-2nd at the WORS #12 Wigwam Challenge, Men Pro/Elite
Ben Senkerik
-1st at the Washington Park Pumpkin Cross, Men Cat 4
-1st at the WORS #12 Wigwam Challenge, Junior Men 17-18
-2nd at Cross at the Domes, Junior Men 17-18
-3rd overall in the Wisconsin Off-Road Series (WORS), Junior Men
17-18
Sue Butler
-1st at Cyclocross LA: Live at the Greek! #1 and #2, Elite Women UCI
Tonya Roe
-2nd at Cross Crusade #8, Master Women B
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Wenzel Coaching thanks you for your business!
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Feature Article:
Tales & Lessons
from the Trail -
La Ruta de los Conquistadores
by Associate Coach Ron Castia
The annual La Ruta epic mountain bike stage race in Costa Rica traces the coast-to-coast route traveled by the Spanish Conquistadors in the 1500s. It's a route that took the Conquistadors over 20 years to complete, but today's racers do it in four days of riding up and down mountains, through jungles and crossing mudslides and water. Truly living up to its epic nature, Time Magazine listed La Ruta as one of the Top 10 Adventure Races in the world.
The call of adventure and challenge attracted our team in 2009. The thought of racing our bikes on foreign soil and through one of the most scenic countries one can visit was extremely alluring. After completing the 2009 edition, we decided to go back this year and race it, considering 2009 a learning adventure. |
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Wenzel Coaching Winter Clothing is Here!
Just in time for winter, Hincapie brand knickers have arrived! at the Wenzel Coaching office. Various sizes available. Only $75 per pair! Mega-comfortable and warm. Get yours before they're gone!
Complete kits, jerseys, bib shorts, jackets and long sleeve jerseys also available at affordable prices.
See what's available>>>>>
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Cornering Clinic for Women
Join Head Coach Kendra Wenzel and Associate Coaches Anne Linton and Melissa Sanborn
for a cornering clinic on January 15 in Portland , OR. On-the-bike cornering tips, exercises and take-away practice instruction are all included.
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Group Training Clinic Sessions Available for Oregon Running Events
Coach Joe Landry is offering group running sessions in early 2011 for the Lincoln City Half Marathon, the Corvallis Half Marathon and the Eugene Marathon. Train and learn in a small group format along with support at event day. Check out the listings>>> |
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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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More Client Successes
Coach Rich Cramer -3rd at Cross Crusade #8, Men 35+ A Elaine Bothe -3rd at Cross Crusade #5, Women 45+ -3rd at Cross Crusade #6, Women 45+
Andy Weir
-3rd at the IceMan Commeth MTB, Men 35-39
Chris Hellman -4th in the World 24hr Championships, Solo Men 25-29
Coach Kari Studley -5th at Cyclocross LA: Live at the Greek! #1, Elite Women UCI
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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