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Wenzel Coaching Newsletter

March 2011

In This Issue

Tech Tip: Dressing for Cold Weather Racing

New Coach Profile: Meredith Nielsen of Berkeley, CA

Training Tip: Pretend You Are Invisible On Your Bike

Quote of the Month

Resource of the Month: US Bicycling Hall of Fame

Featured Article: Hamstring and Quadriceps Flexibility

Spoke Trivia

Greetings!

Despite the cold weather in many areas, the racing season is ON! As you prep for your events, check out Associate Coach Ron Castia's cold weather dressing tips.

It's also not too late in the season to work on your hamstring and quadriceps flexibility, especially when you may find yourself low in the drops in time trials and your first criteriums this month. Coach and Licensed Massage Therapist Paul Page Hanson writes about a stretching routine that you can maintain throughout the season.

This month we welcome Coach Meredith Nielsen of Berkeley, California, specializing in skills for beginning racers, and we also roll out our first history trivia feature.

Happy training and racing!
~ Kendra Wenzel, Scott Saifer, & the Staff of Wenzel Coaching

Dressing for Cold Weather Racing
By Associate Coach Ron Castia

Dressing for cold weather racing is a balance between wearing enough clothing so that your energy is used for performance rather than warmth without overdressing and overheating. This requires some planning before race day. Here are a few cold-weather dressing tips for early season races.

Dressing for a race will typically be lighter than dressing for a training ride since you need to be prepared for more maximal efforts and ongoing wind protection from the pack as well as less ability to add or remove layers on the go. The key is to protect...

~Mark Cuban, American Entrepreneur

Resource of the Month: U.S. Bicycling Hall of Fame

The U.S. Bicycling Hall of Fame keeps an important and informative record of the people who have had a big impact on the sport of cycling. Most people aren't aware that the organization moved to Davis, CA last year and sponsors several activities per year. On the USBOF site you can read about inductees as well as find out about events taking place there.

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 26 top 3 finishes including 9 victories in the last month

Jade Wilcoxson

-1^st at the Southern Oregon TT Series Race #1, Women 1/2/3

-1^st at the Southern Oregon TT Series Race #3, Women 1/2/3

Leia Tyrrell

-1st at the 2011 Northwest Collegiate Cycling Conference Omnium, taking 1st in the Criterium and 2nd in the Road Race, Women A

-1^st at the Banana Belt RR Series Race #1, Women 1/2/3

-1^st at the OSU Collegiate RR, Women A
-1^st with her teammates at the OSU TTT, Men Cat 4

-2^nd at the Banana Belt RR Series #2, Women Cat 1/2/3

David Mackintosh

-1^st at the Banana Belt RR Series Race #1, Men 40+ Cat 4

-3^rd at the Cherry Pie RR, Master 40+ Cat 4/5

Tom Platt

-1st at the Single Track Cycles West Side Mt. Bike Series #3, Sport Men 40+

-3^rd at the Single Track Cycles West Side Mt. Bike Series #2, Sport Men 40+

Coach Jenni Gaertner

-1^st at the Leprechaun Scurry 5K, Women 30-39

-3^rd at the Echo to Red MTB XC, Women Pro 1/2

Cara Bussell

-1^st at the Tucson Bicycle Classic Road Race, Women Pro/1/2
-1^st overall at the Tucson Bicycle Classic, Women Pro/1/2

-2^nd at the U of A Criterium, Women Pro/1/2

-3^rd at the Tumacacori Road Race, Women Pro/1/2

Sue Butler

-1^st at the Echo to Red MTB XC, Women Pro 1/2

Caitlin Scheder-Bieschin

-2^nd at the Snelling Road Race, Junior Women 17-18

Karsten Hagen

-2^nd at the Banana Belt RR Series Race #1, Men 40+ Cat 1/2/3

-2nd overall at the Tucson Bicycle Classic Stage Race, Men 45+

Art Cowsen Jr.

-2^nd in the TT at the Mineral Wells Stage Race, Men Cat 5

Steve MacConethy

-2^nd in the TT at the Mineral Wells Stage Race, Men 60+

Tim Butler

-2^nd at the Echo to Red MTB XC, Men 45+ Cat 1

Steve Banta

-2^nd at the PCC Crit, Men C

Ivy Wang

-2^nd in the Road Stage of the Madera Stage Race, Women Cat 3

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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Featured Article: Stretch for Success: Hamstring and Quadriceps Flexibility
by Coach Paul Page Hanson

Muscle groups behave reciprocally - that is, hamstrings (large muscles at the back of the thigh) and quadriceps (large muscles at the front of the thigh) exchange information about their activity. For example, when hams flex, a signal is sent to relax the quads. It's important that the muscles don't work against each other, but that they co-operate. Excessive tightness can be a hindrance to the efficiency of this system. Muscles, tendons and ligaments do not need to be loose - there is evidence that looseness reduces power. But they ought not to be tight. Optimally toned is good, especially in respect of facilitating range-of-motion and reducing the incidence of pulls and tears.