Q:  I read with interest your diet recommendations.  Your summary of daily intakes and so on makes a lot of sense.  I did have one question about your recommendation of 1/4 to 1/3 g protein per pound of body weight you want to keep per day.  For me at a target weight of 160 lbs that is about 0.1 lb/day of protein.  That seems low, I would have thought at least double that and maybe more.  Am I overdoing the protein? - David

A:  This question is asked frequently today since there is an array of high protein diets reported in numerous magazines and books.   Individuals may think they require much more protein than they need.  First, I need to define my audience, and that is you the athlete.  Athletes in endurance sports such as running and cycling require the majority of their daily calories in the form of carbohydrates.  However, during training and racing there is some muscle protein breakdown making intake of protein necessary as well.

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MC Jenni hails from Missoula, Montana and has a wealth of bike racing experience from Collegiate Nationals to National Calendar races such as Cascade Classic.  She is heavily involved in promoting cycling in Montana by organizing clinics and equipment swaps and forming teams.  MC uses her coaching expertise to help her clients make small modifications in their lives that will allow them to achieve greater goals with their training.

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Looking for a team to belong to for 2008? Look no further than the Wenzel Coaching Team. The Wenzel Coaching Team is open to all levels of riders and racers and includes great deals on coaching, clothing and more!

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"You get a feeling on certain trails, when you're reacting like you and your machine are just one thing. It's the feeling of physical exertion and speed and technique all wrapped into one."

~Ned Overend, NORBA National Champion and Xterra World Champion, member of the Mountain Bike Hall of Fame

Steve Long wins the Larch Mountain TT, Men 50+

Trent Cooper takes 1st and 2nd place at two of the Winter Park Mountain Bike Series races, Sport Men 40-44

Coach Melissa Sanborn takes 3rd at the Wells Fargo Boise Twilight Criterium (NRC), Pro 1/2 Women

Marc Curtis takes 5th place in the Silver City Flyer Criterium, Men's Cat. 5

James Davis ranks #1 among the Cat 5 time trialists in Kansas

Kea Hunt upgrades to Cat 4

Coach Taitt Sato wins the Minden Criterium, Master's 35+ Women and takes 3rd place at Timpani and Albany Criteriums, Cat 1/2/3 Women after recovering from a broken leg

Anne Gray enters her first race, a 20 km time trial, and takes 3rd place against Master's Men

Ray Anderson takes 1st place and sets a personal best at the Mt Shasta Hill Climb, Master's Men 50+

Jim Long upgrades to Category 3 Men

Coach Joe Cieszynski wins a bronze medal in the points race at the Wisconsin State Velodrome Championship, Master's Men

Tim Sutliff upgrades to Cat 4

Kem Brainerd takes 3rd place at the Green Mountain Criterium and 2nd place in the Green Mountain Hill Climb, Cat 4 Women
 

Re-test power zones any time you switch power meters unless you can directly compare the meters. As good as power-meters have become, they still sometimes have calibration problems. Often two units will disagree about the power produced during the same effort. Training on one power meter in the zones established on another can lead to over-training if the second unit reads lower than the first, or unnecessary holding back if the second one reads high. Even if you continue to use the same unit, re-calibrate it often if it gives you the option.

Given all the factors that go into determining the outcome of a race, there's no program or strategy that can guarantee you a podium spot; but there is an easy way to move into the top 5% of all Americans and save one or more lives at the same time: Give blood to the Red Cross this off season. Donating a pint of blood takes less than an hour, and can save up to three lives, yet only 5% of Americans ever donate. Just more than 1.5% donate twice or more in a lifetime. Donating blood will decrease your aerobic capacity for several weeks to a couple of months, but not longer, so the ideal time to donate comes as you begin your rest period, which means the next few months for most Wenzel Coaching clients who are not focused on cyclocross. To find a blood donation center near you, visit www.givelife.org, which will connect you to the American Red Cross's blood donation functions.