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

Discipline: Good and Bad Habits and Why We Mess Up

It’s 9 p.m. on Friday. Mary got home from a long workweek several hours ago, had a quick dinner and showered. She’s ready for bed. She’s also excited about a club ride she’ll be attending for the first time early

Posted in Coach tips, Mental Skills, Nutrition

Optimal Cadence for Cyclocross Obstacles

Typical double chainring cyclocross set-up

Tips for choosing the right cadence within each portion of your cyclocross race Cyclocross courses demand a variety of pedaling styles because of the highly variable terrain. On a flat road, an ideal pedaling cadence would be between 90-105 rpms.

Posted in CycloCross, Racing

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. (Look for a version of this article coming soon as a printable handout.) Optimal performance in a team time trial

Posted in Race Strategy, Skills

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 sp rint speed to peak for the event. That means accumulating

Posted in Mental Skills, Performance Tips, Racing

Bike Racing 102: Tactics to Win With

Each competitor starts a race with unique physiological abilities. Some people are better at sprinting or at climbing, while others ride better in the wind. Some are just plain stronger and better at everything, while others aren’t outstanding at anything

Posted in Uncategorized

Seven Steps to Improve Time Trial Performance

brianna walle wenzel coaching athlete

How to Win a Time Trial — or at Least Set a PR! As a pure test of cycling athleticism, little compares with the time-trial. Every roadie will want to have a decent TT in their repertoire if they want

Posted in Race Strategy, Racing

The Vocabulary of Road Racing: A glossary of tactics


Racing without a fundamental understanding of tactics is like going to a joust without a lance. You’re going to get skewered. In the absence of tactics, the strongest riders would win all bike races. Strategy and tactics are the tricks

Posted in Coach tips, Race Strategy, Racing

Upstart Wins Nationals: How Did Jade get so good so fast?


On May 25, 2013, Jade Wilcoxson was crowned National Champion at the USA Cycling Pro Road Race in Chattanooga, Tennessee. She has been racing only five years altogether, and only two years as a pro. That’s a pretty quick trip

Posted in Uncategorized

The Big Picture: Today’s Performance Reflects Years of Diet and Training


In nature we never see anything isolated, but everything in connection with something else which is before it, beside it, under it and over it.- Johann Wolfgang von Goeth Several years ago, the training blogosphere was atwitter with posts from

Posted in Coach tips, Mental Skills, Philosophical Musings, Season Planning

Life is Not Fair, and Other Good News About Being an Athlete


This article by Scott Saifer, M.S. first appeared in ROAD Magazine in April of 2014. “Nobody grows old by merely living a number of years. People grow old by deserting their ideals. Years may wrinkle the skin, but to give

Posted in Coach tips, Health, Life Balance, Philosophical Musings

Mark Your Calendar – Planning for Performance


Aspiring elite bike racers must prepare for success over several years. Elite-level performance requires numerous specific skills and aspects of fitness, each of which takes time to develop. Some, such as aerobic power or descending skills, will develop gradually over

Posted in Season Planning

Learn to Ride in the Drops

“Hands in the drops, please!” As the Head Mentor for the NCNCA (Northern California/Nevada Cycling Association), this is a phrase I find I have to repeat over and over as I am instructing beginning racers. Riding in the drops (the

Posted in Performance Tips, Skills

Do You NEED to Win?

A strong drive to win is a necessity for bike racing success. Something has to make one keep training, keep eating right and keep pedaling no matter what happens. Some riders have plenty of motivation, while drive is a limiter

Posted in Mental Skills, Racing, Training

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