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

Posted in Health, Nutrition, Weight Optimization

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

Posted in Health, Season Planning, Weight Optimization

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

Posted in Performance Tips, Skills

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

Posted in Performance Tips, Recovery

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

Posted in Strength

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

Posted in Performance Tips, Race Strategy, Racing, Skills

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

Posted in Equipment

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

Posted in Equipment, Indoor Training, Strength

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

Posted in Performance Tips, Season Planning, Training

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

Posted in Equipment, Performance Tips

Your 2017 Season Starts Today!  With…Resting?

An athlete rests with her legs up on a chair.

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 all the difference.

Posted in Life Balance, Performance Tips, Recovery, Season Planning

2016 Holiday Eating Survival Guide for Athletes

When fitness goals are only one of your many priorities, social eating around the holidays can be a challenge to your ideal training and athletic body weight. Having well-defined, motivating goals can help avoid excess and junk food, but even with

Posted in Nutrition, Weight Optimization

How to Recognize Burnout in Your Sport and Regain the Passion

A lone candle is burning with the passion for riding

Relighting the Flame After Burnout in Cycling In June of 2016 I went on a road ride by myself and noticed a pleasant change: for the first time in a long time I enjoyed riding my bike. It wasn’t until

Posted in Health, Life Balance

Strength Exercise Instruction: Partial Squat

An athlete demonstrates the lower position of the partial squat.

The partial squat that Wenzel Coaching includes in its lifting routine is intended to strengthen muscles and ligaments and improve flexibility in the lower body —particularly the hamstring, quadriceps and gluteus maximus muscles. Cyclists tend to have underdeveloped hamstrings and overdeveloped

Posted in Strength

Understanding Fitness Peaks and Troughs

Peaking is a cyclist’s nirvana. If training has gone well, you are strong on the bike, riding fast with little effort, recovering quickly enough to attack several times in a race or race several days per week and your head

Posted in Coach tips, Season Planning, Training