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Invest in your goals!
Wenzel Coaching NewsletterJanuary 2011
In This Issue
Training Tip: Adjusting Your Strength Program
New Coach Profile: Sean Scott of Montana
Resource of the Month: Goal for It!
Feature Article: Okay Go and the Yearly Training Plan
Cornering Clinic in Portland, OR
Greetings!

Before you know it, January will be over. Are you ready to perform better in 2011? To better your chances this year, check out this month's informative and entertaining article on creating a yearly season plan by coach Sean Scott, whom we welcome to Wenzel Coaching this month.

Also be sure to check out this month's tip on adjusting your strength training program and a Resource of the Month that helps you set and keep your goals.

Happy training and racing!
~ Kendra Wenzel, Scott Saifer, & the Staff of Wenzel Coaching
Training Tip of the Month: Adjusting Your Strength Program

weightsWe've been refining the formulae we use to calculate the weights for our clients to lift for 15 years, adjusting the sets, reps and weights again and again based on how our clients have performed after doing them so that they now work very well for most of our clients, but we still can't know in advance how any one athlete will respond to the training. Some people gain strength more quickly than others. Some have more strength compared to endurance or vice versa. So, the assigned weights are going to be pretty close, but they may need some adjustment. 


How do you know if the weights need adjusting? The first couple of weeks of the program (A and A2) should feel pretty easy. After that they should be just a bit challenging. In particular, you should be able to finish each set moving about as fast as you start, not pausing between repetitions and not slowing down. If you can't maintain your starting rhythm on an exercise, the weight is too heavy. On the other hand, once you get past the F1 and G sessions, you should have to really focus to maintain rhythm to the end of the long sets. If you can just pump out the reps with no particular effort, the weight should be made heavier. As the weight and sets progress, you should still recover from workout to workout with a limited amount of soreness and no excessive tiredness. Talk to your coach about any adjustments you might need to make to your weights.


New Coach Profile: Sean Scott of Montana
Wenzel Coaching welcomes Sean Scott of Missoula, Montana. Sean has 12 years of experience coaching athletes at the high performance, development and recreational levels and is a Certified Level 3 road cycling coach from Canada's National Coaching Certification Program (NCCP). He has numerous accomplishments including 17 years of racing in Europe, Canada and the United States as well as holding a Canadian Master National Time Trial Championship title in 2002 and 2003.  Sean works diligently to know each of his clients individually and finds that insight into each client helps him develop individualized training plans.
 
Quote of the Month
"Failure defeats losers, failure inspires winners."

~Robert T. Kiyosaki, American Investor, Businessman, Author
 

Resource of the Month: Goal for It
It's a new year and you have a lot of goals set for 2011. If you happen to find it difficult to stay focused and on task with your goals then check out goalforit! Goalforit is a free tracker than can help you prioritize your goals, track your progress and allow you to share your goals with others.  You can even track daily goals and habits to help with anything from staying on budget to eating better foods.
 
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 18 top 3 finishes including 10 victories in the last month

Sue Butler

-1st at the OBRA State CX Championship, Women A

-3rd at the USGP Portland Day 1, Elite Women

-5th at the 2010 US Cyclocross Championships, Elite Women

-11th at the Azencross UCI, Elite Women

-Selected for the US 2011 World Championship Cyclocross Team,
 Elite Women
 
 

Alissa Maglaty

-1st in the Motorpace Race at the Shepparton Christmas Carnival

 track races, Women B

-1st in the 8 lap Scratch Race at the Bendigo Christmas Carnival track

 races, Women B
-1st in the Elimination Race at the Horsham Christmas Carnival track

 races, Women B

-Upgrades to Women A

Dylan Gallagher

-1st at the Horseshoe Scramble NJBA Cyclocross Cup #9, Men Cat

-1st at the Hudson Valley CX Day 2, Men Cat �

-2nd at the Horseshoe Scramble NJBA Cyclocross Cup #10, Men Cat

 4

-2nd at the Hudson Valley CX, Men Cat 3/4

-Upgrades to Cat 3 in Cyclocross

Tim Butler

-1st in the OBRA Best All Around Rider 2010 Competition, Men 40-44
 -1st at the USGP Portland Day 1, Men 45+

-3rd at the USGP Portland Day 2, Men 45+

-3rd overall at the USGP Portland, Men 45+

-3rd at the OBRA State CX Championship, Men 35+

Coach Kari Studley

-1st at the Washington State CX Championship, Women 1/2

-1st at the Washington State CX Championship, Women Single Speed

-5th at the Jingle Cross Rock UCI Day 2, Elite Women

 

Coach Rich Cramer

-3rd at the 2010 US Cyclocross National Championship, Men 50-54

 

Carl Arriola

-3rd at the Treasure Valley YMCA Christmas 10K Run and sets a new

 PR, Men 40-44
 
 

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 regional and top-10 in national events, any substantial goal reached (weight lost, training pace increased, personal best for a course...)
. Tell us what you've accomplished!

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Okay Go and the Yearly Training Plan
by Coach
Sean Scott
YTP video still You may have heard of the immensely popular music video This Too Shall Pass, which has had nearly 24 million hits on YouTube. Believe it or not, the creation of this video by the group Okay Go and entrepreneur Adam Sadowsky has a lot in common with the preparation for a racing season. If you haven't seen the video, take a few moments to watch it

here; then go over to TED.com and see entrepreneur 's talk he gave at TEDx USC, about how the video was put together.

Sadowsky's speech broken down goes something like this and actually overlaps really well with creating a yearly plan:

 

Read More>>>>> 

Quick Links
Hincapie Knickers available!

With several months of cold weather left, there's still time to get your Wenzel Coaching knickers by Hincapie. Various sizes available. Only $75 per pair! Mega-comfortable and warm.  

Complete kits, jerseys, bib shorts, jackets and long sleeve jerseys also available at affordable prices.
 

See what's available>>>>>

Cornering Clinic in Portland, OR
Join Head Coach Kendra Wenzel and Associate Coaches Melissa Sanborn and Anne Linton for a Cornering Clinic on March 5, 2011. Topics include positioning, when to brake or not to brake, cornering in a pack and what to do on varied terrain.  Take this opportunity to learn from the best.

 

Learn More>>>>>

Group Training Clinic Sessions Available for Oregon Running Events
Coach Joe Landry is offering group running sessions in 2011 for the Portland Marathon. Train and learn in a small group format along with support at event day. Check out the listings>>>
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.