Speed vs PURE SPEED on the Bike

“Fast” is a vague term in cycling that means different things in different contexts. We might say that someone who can hold 29 mph for an hour is fast, or say the same thing of someone who can sprint to

The Five Disciplines of Triathlon – A Balanced Approach

Everyone knows about the three main disciplines of triathlon: Swimming, cycling and running. Diversity of activities and cross training multiply the benefits while dividing the risks. Swimming, a physical activity done weightless, reduces stress on the bones and joints, while

Six Tips for Safer Solo Backcountry Mountain Biking

A rocky backcountry mountain bike trail.

Sometimes we have that elusive day off from all our responsibilities and a hankering to get away from it all with a ride on rarely used trails, but no buddy to play hooky with us. Riding alone in the backcountry

The Basics of Cyclocross Training for Roadies and Mountain Bikers

Riders practice carrying their bikes over barriers during a cyclocross clinic

Of all cycling events, cyclocross has to be the most fun to train for. In addition to building fitness for a 40- to 60-minute effort, racers must prepare to ride short rolling hills and steep ascents and descents, negotiate off-camber

Healthy Weight Loss Part I: Shedding Fat to Make Race Weight

For a cyclist, appropriate weight is just as important as aerobic fitness, strength and skills. However, many riders under-perform in hilly races because they carry too much body mass. They hope to ride off their excess weight in time for

Healthy Weight Loss Part II: Shedding Excess Muscle to Make Race Weight

Keith has great aerobic power. He can ride a flat 40-kilometer time trial in less than 56 minutes, making him quite competitive in his master’s category. He’s been training an average of 12 hours per week on a periodized plan

Can You Do These Essential Road and Off-Road Cycling Skills?

Four cyclists descend on a curved road.

How good a cyclist are you? You may or may not be super fit, but skills can make riding more fun and can make you a safer, faster, more victorious cyclist or a better ride buddy no matter how fast

Recovery Tips for Stage Races, Omniums & Multi-Race Weekends

When racing twice or more over a weekend, your between-race recovery activities will determine how well you feel and perform in the later races. Follow this guidance to improve both. During each stage or race, eat and drink generously and

Strength Exercise Instruction: Cyclists Deadlift

A cyclist demonstrates the cyclists deadlift with slightly bent legs

The cyclists dead lift is a multi-joint exercise that is intended to strengthen muscles and ligaments and improve flexibility in the lower body — primarily the hamstring and gluteus maximus muscles at the hip and secondarily the quadriceps at the

How to Throw Your Bike

Wenzel Coaching client Micheal Frennet throws his bike across the line in a win at the Florida State Criterium Championships 2016

How to Execute a Bike Throw: Let the final pedal stroke lift your butt barely off the saddle if you are not already standing Drop the shoulders Straighten the arms forcefully Push the butt off the back of the saddle

Choosing the Right Cycling Socks

Who doesn’t love cycling socks? We get them free with race entries, they make wonderful gifts, they let you wear your heart on your… ankle, and, they’re just plain fun. But seriously, what makes a good sock worth its weight

Strength Exercise Instruction: Seated Leg Press

Front view of an athlete doing the seated leg press exercise

The leg press in Wenzel Coaching lifting routines strengthens muscles, tendons and ligaments of the lower body. Muscles that are activated include the gluteus maximus, quadriceps and hamstring muscles. The lower reps and higher weight are intended to work on

The Basics of Training and Competing at Altitude

A road leads up to a mountain.

Tips for Altitude Training and Racing Preparing for an event or racing an event at altitude can be intimidating to the sea level athlete. Fortunately, the science is quite definitive on the tactics for the best chances of success in

How to Equip to Ride a Fat Bike in the Snow

A Wenzel Coaching fat bike rider enjoys a snowy trail.

Preparation is Key for Keeping it Fun in the Cold on a Snow Bike Baby, it’s cold outside; but I want to ride. Those of us living in environments where the earth is white for several months and the pavement

Your 2017 Season Starts Today!  With…Resting?

An athlete rests with her legs up on a chair.

by Jami Min That’s right.  You’re going over your season in your mind, reviewing all those spots where if you’d just been a little stronger, a little faster…if you’d had just a tiny bit more endurance it would have made

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