Dear Kendra,
While much of North America has enjoyed an 'Indian
Summer" so far this fall, the nights and mornings leave
no doubt of the winter that will soon be upon us. As if
the weather itself isn't enough of a challenge, earning
seasons and tighter budgets are also pressing on
training time. Check out Head Coach
Scott Saifer's tips on making the most of your
training time this winter and also be sure to check out
the Q & A this month on dealing with
diet soda addiction.
This month we welcome Expert
Patrick Wilder of Portland, Oregon, a mental health
counselor specializing in helping athletes balance their
athletic goals, career goals and home life -- a balance
that has become even more tenuous for many as the
economy tightens.
And as always we have
the Resource of the Month, Quote of the Month and Client
Successes!
We want your feedback! Please write to
newsletter@wenzelcoaching.com
or
call 503-233-4346 with your comments, race stories and
ideas.
~
Kendra Wenzel, Scott Saifer, and the Staff of Wenzel
Coaching
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Nutrition Q&A: Help, I am addicted to diet soda, now
what?
 We
asked our Nutrition Expert Heather
D'Eliso Gordon and Sports Psychologist
K.C. Wilder to weigh in on this issue from a reader.
Q. Help! I'm addicted to diet soda, the
bubbles and the taste. I know it's bad for me, but it's
become a crutch during my workday. Any suggestions for
quitting my Diet Coke habit successfully (cold turkey
never seems to work!)? I'm worried about potential
negative affects, especially as a woman cyclist already
facing the very real possibility of developing
osteopenia.
A. It sounds like you have been in the contemplation
stage of trying to change a behavior for some time and
now you are ready to act on it. First things first - Ask
yourself this question: "How would my life be different
if I didn't drink Diet Coke?" And follow it with this
question: "What would happen if I didn't give up
drinking Diet Coke?" If you ponder the answers to these
questions for a while this information might be the link
to kicking the soda habit. You might also find these
tips useful from "recovering Diet-Coke addicts"
A. I am so glad that you asked this question. Diet
Coke is an addiction that all too many people
experience. Most likely, you love the taste. It is
easy to find, and the carbonation of Diet Coke is
satisfying on a whole other level. All this with no
calories, and a caffeine kick! So, what's the issue?
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New Expert: Patrick Wilder of Portland, OR
 Wenzel
Coaching would like to welcome new Expert
Patrick Wilder of Portland, OR. Patrick holds a
Master's Degree in Social Work and has 11 years of
experience as a mental health therapist. Through his own
experiences as a Semi-Pro MTB racer, Patrick has realized
the importance of assisting clients in all aspects of
their lives to help them achieve their goals.
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Quote of the Month
"The only way to maximize potential for performance is
to be calm in the mind."
~Brian Sipe,
Former NFL MVP
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Resource of the Month:
Useful Nutrition Gadgets on iGoogle
Google has joined the ranks of sites providing tools for
managing and tracking your nutrition needs. You can add
"gadgets" at
iGoogle to your existing account or create a new
account that can track daily caloric intake, get healthy
menu ideas and track your weight.
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
Meredith Obendorfer takes 1st at the Central Coast CX
#1, Women C
Coach
Jenni Gaertner takes 1st place at Inland Northwest
Cyclocross races #1 and #2, Women A
Gale Beatty takes 1st at the PG-13 Draper TT and 2nd at
the Oklahoma State TT Championship, Cat 5 Men
Darrin Braun takes 1st place at the final MTB race of
the Wisconsin Off Road Series, Comp Men
Coach
Rich Cramer takes 1st at the Battle at Barlow CX,
Men A 35+
Joey Howard takes 1st place at the 2008 Oregon State MTB
Hill Climb Championships, Expert Men
Coach
Melissa Sanborn and her Vanderkitten
teammates take 1st overall in the USA Crit Series
Erika Krumpelman takes 1st at the Methow Valley MTB
Race, Expert Women and 1st at the Rad Racing CX, Master
3/4 Women
Tim Butler takes 1st at the Cross Crusade #1, Master Men
A
Sue Butler takes 1st at the Cross Crusade #1, Women A
and 2nd at Rad Racing UCI CX, Elite Women
Gene Harding and teammates take 1st at the Hidden
Springs Duathlon
Todd Holtmann takes 1st place in the Missouri
MTB Series, Beginner Men 35+
Tim Gallegos
takes 1st place overall in the 2008
New Mexico
Off Road Series, Beginner Men 30-39
Coach
Nitish Nag takes 2nd at the Stanford Western
Collegiate XC and 3rd in the Super D and 2nd at the Cal
Poly SLO WCCC XC and 3rd in the Short Track, Men A
Erika Krumpelman takes 2nd place at Rolling Thunder
Cyclocross, Open Women and 2nd place at the Inland
Northwest Cyclocross Series #2, Women A
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Wenzel Coaching thanks
you for your business!
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Featured Article: Training When You're Pressed
For Time
by Head Coach
Scott Saifer
With the amount of day light hours fading and economic
pressure increased, work just seems like more work lately.
Many athletes find themselves riding less and working to
make the most out of it. When your training time is limited
more than usual, be sure to keep the following tips in mind
as you balance your available time: (and for a full list of
winter tips from Scott, be sure to check the upcoming issue
of BIKE Magazine)
Base training brings improved recovery. Don't skimp on base
training. Hard rides leave low-volume riders tired for
several days, potentially wasting the time available on
following days for improving base.
The jury is still out on the "sweet spot training" or "lower
volume, higher intensity training," but here's my
perception:
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Enjoy the Wenzel Coaching
Newsletter?
Tell a friend!
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More Client Successes
Doug Pielet takes 2nd place at the South Carolina State TT
Championships, Men 40-44
Sue Butler takes 4th at the USGP races #1 & #2 in
Kentucky, Elite Women
Nic Navarro takes 2nd at the Central Coast CX #1 and #2,
Men C
Kari Studley takes 3rd at Fort Steilacoom STX #4, Women
1/2
Chance Raver takes 2nd place at the Northwest Cyclocross
Series #1 and 3rd in race #2 of the series, Junior Men
Mike Gaertner takes 1st at Cross Crusade #4, Master Men A,
3rd place at the Inland Northwest Cyclocross Series #1,
and 2nd in race #2 of the series, Men A
Karen Holtmann takes 3rd place in Missouri MTB Series,
Women
Kari Studley takes 3rd at Evergreen CX, Women A
Don Huston takes 3rd place at the Senior Games Road Race,
Men 60-69
Ryan Gaertner takes 4th place at the Inland Northwest
Cyclocross Series #2, Junior Men
Wendy Stredwick takes 4th at the Inland Northwest
Cyclocross Series #1 and 2nd in race #2 of the series,
Women B
Travis Monroe takes 4th at the Inland Northwest Cyclocross
Series #1 and 2nd in race #2 of the series, Men B
Randy Opp takes 5th place at the Inland Northwest
Cyclocross Series #1, Men B
Dean Larson breaks personal record at the Mount Diablo
Challenge with a time of 1:01.30
Wendel Woodford takes off 20 pounds in three months
Tim Butler takes 2nd at Cross Crusade #4 and 3rd at Cross
Crusade #5, Master Men A
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