Author: Kendra Wenzel

The Complete Pre-Race Checklist for a Competition-Ready Bicycle

A man checks the handlebar bolts where it meets the stem on the bicycle.

Races can be decided by a dropped chain. Just ask Andy Schleck after the 2010 Tour de France. Some folks are more excited about the mechanical aspect of bicycle racing than others, but the fact is that maintenance is part

Learning to Win – Waiting to Upgrade Your Road Racing Category May Pay Off Later

For some racers, the upgrade from Category 4 to Cat 3 on the road, for instance, may happen as quickly as a few months. For others the challenge to break out of the same category may take years. It may seem

Putting Down the Weights — When to Transition from Off-Season Weight Training

Cold, wet weather in late fall drives athletes indoors, making it easy to decide when to start weight training. Knowing when to end regular lifting in the late winter or spring can be more of a challenge. Following a weight-training

2017 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

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

Cycling Body Weight Chart

Last updated Feb 2017 Racing cyclists often want to know what their optimal weight range is for their height. The below are taken from height and weight data of professional cyclists with national or international wins. Keep in mind that

It’s Okay to Make a New Year’s Weight Loss Resolution

So many people approach the New Year with diet resolutions that it often becomes a joke, with the long-term fitness crowd viewing their gyms and classes full of “resolutioners” as a temporary annoyance before those folks give up on their

How to Team Time Trial

Tips for making your team time trial a success, with 2015 US National Team Time Trial Gold Medalist Brianna Walle. Optimal performance in a team time trial requires attention to lots of details. Wenzel client and professional racer Brianna Walle

So You Want to Become a Cycling Coach

For more than 15 years, my colleagues and I have been hiring and training cycling and other coaches and then watching them develop. In that time we’ve had a chance to see what makes for a successful coach and what

Peeing in the Peloton – Tips for when you have to “go” in a bike race

Having to pee during or around a bike race is one of those bothersome yet necessary tasks that likely won’t improve performance, but can ruin it if you don’t address it properly. One year at a popular opening season race in

Eight Qualities of a Good Coach

coach-kwenzel1

A knowledgeable coach can be a great asset for any athlete, but in order for you to get the true value of the coaching relationship, your coach needs to be a good communicator and respect the client/coach business service relationship.

How to Corner in a Criterium

One of the most common issues for bike racers of all levels is how to corner fast in a criterium. While confident cornering takes practice at varied speeds on various types of corners, there are a few basic principles of

Keys to a Successful Training Program and Coach Relationship

Many factors will affect the effectiveness of your relationship with your coach and your success in reaching your fitness goals. While natural talent and the training itself play important roles in athletic success, many other details can impact how your

Stretching: The Truth – It’s about flexibility, recovery and preventing injury

Updated for 2013 by Kendra Wenzel, with contributions by Jeremy Nelson. Because the gains from stretching aren’t always immediately obvious, it’s easy to put off stretching or forget it altogether. But before you put off reading this article, consider this:

Bicycle Gear Chart

Often cyclists ask us how they can tell the true size of the gear on a bicycle. The size of a gear corresponds with how far the bicycle will roll with one complete revolution of the pedal. Keep in mind

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