Category: Performance Tips

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

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

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

Identifying Perceived Effort: Choosing the Right Words & Thoughts to Improve Performance

A jumble of words that a cyclist may think about while racing

How you talk to yourself about your training and racing performance, especially with regard to exercise intensity, matters more than you might think. There’s a number for everything these days: ride time, cadence, distance, heart rate, power, you name it.

Posted in Mental Skills, Performance Tips

Whoa There! Don’t Skip That Cooldown

Cooling down after a race isn’t cool any more. I mean, when The New York Times has pointed to studies showing that cooling down doesn’t reduce muscle soreness, it’s likely the practice won’t survive for long. If it doesn’t reduce

Posted in Health, Performance Tips, Recovery

Improve Mountain Bike Skills through Your Points of Contact

Coach Aaron Oakes climbs on the mountain bike

Your body position on the mountain bike and how you use your points of contact with the bike make a huge difference when you hit the tricky sections of a course: the switchbacks, the dive-bomb descents, the wall-climbs. For inexperienced

Posted in Performance Tips, Skills

How Not to Be Crushed When Competing at High Altitude

I grew up at 7000 ft. altitude in New Mexico, spent my early adult life living in Utah where I trained and played in elevations above 8000 ft. regularly, but I now live in Oregon at 3000 ft. and am

Posted in Performance Tips

Ready for the First Races of the Year?: How to know and why not to race too soon

This article is for people who haven’t trained as well as they might have for the new season. It is also for anyone with underprepared friends. Good friends won’t encourage the undertrained to race or do hard club rides. Read

Posted in Coach tips, Performance Tips, Season Planning, Training

Endurance Training is Boring? Are You Kidding?

endurance ride on tree lined path - Get Faster - Wenzel Coaching

More and more scientific evidence piles up in favor of training programs that are heavy on high-volume, sub-threshold endurance work and light on harder efforts. Studies of elite and world-champion runners, cyclists and cross-country skiers show that they typically spend

Posted in Coach tips, Indoor Training, Performance Tips, Philosophical Musings, Training

The Art of Triathlon Transitions

Triathlon transition set-up - Get Faster- Wenzel Coaching

Technically, transitions are the two breaks between the three sports in triathlon when you stop to change clothes and gear. They are an integral and often overlooked aspect of the sport. T1 is the transition between the swim and bike.

Posted in Performance Tips, Racing, Triathlon

The Ready-to-Race Cyclocross Packing List

Race day can be stressful. Be prepared. Having a cyclocross packing list means you don’t have to rely on your memory to prepare. If you do the following steps, your stress level will be cut in half. Pack the night

Posted in CycloCross, Equipment, Performance Tips

Total Preparation: Fitness is Not Enough

What does it mean to prepare as well as possible for a big race? You’ll want to develop your physical abilities such as aerobic and anaerobic endurance along with sprint speed to peak for the event. That means accumulating many

Posted in Mental Skills, Performance Tips, Racing