Year: 2017

Winter continues the cold and flu season. While fitness is associated with strong immune function, actual training and/or dieting can suppress our immune systems, giving opportunistic germs a better shot at both getting established and hanging around longer than they …

Staying Healthy in Winter Read More »

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 …

2017 Holiday Eating Survival Guide for Athletes Read More »

The dark days of winter are a tough time of the year to stay focused on fitness and nutrition. Holiday activities, end of the year work demands, lousy chilly and gloomy weather, and shorter, darker days all play into this. …

Tips for Athletes for Surviving the Winter and S.A.D. Read More »

Lying, Seated or Standing Leg Curl The leg curl that Wenzel Coaching includes in its lifting routine is intended to strengthen muscles, tendons and ligaments of the lower body. The primary muscles that are activated are the hamstrings. Secondary muscles …

Strength Exercise Instruction: Leg Curl Read More »

Gym Class for People Who Don’t Like Gym Class This article is a part of Wenzel Coaching’s Wednesday Workout tips: I am not a gym person and am definitely not a group class person because I feel out of step …

Wednesday Workout: Barreless Barre Read More »

Coach Phil Timothee shares his experience of what it’s like to do an Ironman triathlon when the training goes right, all the way up to 10 days to go, when it takes a turn for the south…. race preparation / …

Ironman Arizona 2017 Race Report Read More »

“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 …

Speed vs PURE SPEED on the Bike Read More »

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 …

The Five Disciplines of Triathlon – A Balanced Approach Read More »

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 …

Six Tips for Safer Solo Backcountry Mountain Biking Read More »

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 …

The Basics of Cyclocross Training for Roadies and Mountain Bikers Read More »

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 I: Shedding Fat to Make Race Weight Read More »

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 …

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

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 …

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

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 …

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

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 …

Strength Exercise Instruction: Cyclists Deadlift Read More »