Here are some ideas for your winter training schedule to stay lean and strong. If you have any questions don't hesitate to send me an email or give me a call.
Ride On , Ride Strong
Coach Shelley
As posted in Velo Wear Training Tips
http://vclub.velowear.com/archive/2009/12/17/off-season-training-secrets-training-tip.aspx
Monday, December 21, 2009
Thursday, December 3, 2009
Thursday, December 3rd CORE Workout
WU 1 mile run
20 Deadlifts
20 Standing press
20 Bicep Curls
1 SET
Heavier
10 Deadlifts
10 Standing Press
10 Bicep Curls
1 Set
20 Squat Swings (kettle bell)
10 Squat Swings (heavier)
Endurance Circuit
10 Toe Touches
10 Squats
10 Push Ups
10 Sit Ups
5 SETS
1 Minute Each
Full Plank
Side Plank
Side Plank
Oblique sit ups on ball
S-T-R-E-T-C-H
Coach Shelley
20 Deadlifts
20 Standing press
20 Bicep Curls
1 SET
Heavier
10 Deadlifts
10 Standing Press
10 Bicep Curls
1 Set
20 Squat Swings (kettle bell)
10 Squat Swings (heavier)
Endurance Circuit
10 Toe Touches
10 Squats
10 Push Ups
10 Sit Ups
5 SETS
1 Minute Each
Full Plank
Side Plank
Side Plank
Oblique sit ups on ball
S-T-R-E-T-C-H
Coach Shelley
Tuesday, November 10, 2009
Key Tips for Winter Cycling Clothing
The important thing is that you are out there training-yes, got that. However, when the weather decides to challenge our desire to train by throwing rain or wind or sleet or heat at us, it is important to understand how to dress so that you can complete you workouts in comfort, warmth, and safety.
If you have ever wondered what a complete cycling wardrobe looks like for winter riding then you’ll want to read on. What you wear does matter. Period. My first suggestion is to leave the cotton for every daywear, not cycling. Yes, the material matters. Actually, it’s most important. You want your cycling clothing to perform and that means choosing the best fabric for the job.
So, if not cotton, then what? Most technical cycling gear is now made of a wicking polyester fabric designed to transport moisture away from your skin and to stay light when wet. You will find most major cycling companies produce high quality garments specifically designed for athletes to be comfortable when training outside in less than spectacular weather. This is not a marketing gimmick. It makes good sense.
First and foremost, it is important to layer clothing for your upper body. Layering is important-especially in colder weather. “Layering” refers to the idea of wearing more than one layer of clothing. For some, you may do this instinctually and for others this may seem a foreign concept. However, at the root of layering is a garment specifically designed to keep you warm and it “hugs” your skin tight. This garment will wick away moisture and keep you warm.
This idea of layering goes out the window if you decide to wear cotton as your first layer (the layer closest to your skin), as cotton loses its insulative properties once it gets wet. It holds water and becomes heavy, thus increasing the chance of chaffing and a chill. Make sure to choose a wicking garment that fits snug, but not necessarily tight. If your first layer is too loose, then not only will it bunch, but it will not be able to do its job. For a wicking garment to work, it needs to be in contact with your skin. A loose garment that is not touching your skin will not be able to effectively transport moisture away from your skin. If the first layer is ineffective whatever is on top of it is effectively useless.
The middle layers are important in maintaining warmth and continuing to transfer moisture away from the skin. In these layers you may be looking for something a little heavier than your first layer and something with a zipped neck is great in case you get a little too warm during your workout.
Generally this layer will be a long-sleeved jersey and it should be a little looser fitting than your first layer, although nothing should be baggy. This is the layer that will hold in your body heat close to your core and it will also allow the moisture to escape.
Depending on the temperature and terrain (climbing/descending hills) you may need a couple middle layers, but generally one layer will be sufficient as the amount of heat your body generates while in motion will help to keep you warm.
The outer layers of clothing are predominantly light jackets or vests and they should have some sort of reflective material on them. The outer layer is important for a few reasons. Since this layer is your protection from the elements, it needs to be durable, a bit water resistant and not act as a parachuteJ. This is the layer that is breaking the wind and keeping the cold and rain from seeping into your bones. While the outer layer keeps the rain out, it also needs to allow for release of the moisture that your body heat is creating. The outer layer should also be easily visible and or reflective so others can see you on the road, especially if you train at night. (If you do train at night, you’ll want a front and rear light on your bike. These can be purchased at most bike stores.)
Da FEET, bottom line and legs
Layering is most important on your upper body, but don't forget your “bottom line” seat, feet and legs. Knees should be covered in temps below 55. There’s not much circulation that occurs in the knee area and they can get cold and stiff. Invest in a light pair of cycling tights and/or a pair of cycling pants to break the cold and wind. I have one of each because if it’s really cold, cycling pants keep your legs much warmer. Cycling shorts (with padding) are essential and a very wise investment. You will feel “time in the saddle” in places you don’t want to if you don’t have the proper cushioning in the right places.J Cover your feet with a good warm pair of cycling socks (wool is great for winter) For extra warmth there are always “shoe booties” to keep your cycling toes warm.
There are a number of functional accessories such as gloves, (to protect your hands and provide cushioning for your palms), cycling booties, waterproof gloves, finger length gloves, arm warmers and knickers, all of which will allow you train in more comfort and keep your extremities warm. Although it’s not a clothing item, it is a good idea to carry some piece of identification with you. Road ID.com sells id bracelets with your critical contact information on them just in case it’s needed.
So there you have it. Layering your cycling clothes for the cold weather will keep you warmer and happier on the bike and you’ll have a much easier time keeping the cold away! You’ll most likely be more comfortable while training because you have the right attire for a good, good ride!
So go out into the brisk weather and ride, and before you do, dress for success!
Please make a comment or post a question on my blog at www.GetOnYourMARK.blogspot.com
Ride On, Ride Strong!
Coach Shelley Marenka
Shelley Marenka Smail owns Get On Your MARK Cycling Adventures
Wine/Bike Tours, Coaching, Training Camps and Clinics
(209) 890-6244, (530) 864-7891
To find out more about her services visit www.GetOnYourMARK.com
For current articles and training tips visit her blog at GetOnYourMark.blogspot.com
If you have ever wondered what a complete cycling wardrobe looks like for winter riding then you’ll want to read on. What you wear does matter. Period. My first suggestion is to leave the cotton for every daywear, not cycling. Yes, the material matters. Actually, it’s most important. You want your cycling clothing to perform and that means choosing the best fabric for the job.
So, if not cotton, then what? Most technical cycling gear is now made of a wicking polyester fabric designed to transport moisture away from your skin and to stay light when wet. You will find most major cycling companies produce high quality garments specifically designed for athletes to be comfortable when training outside in less than spectacular weather. This is not a marketing gimmick. It makes good sense.
First and foremost, it is important to layer clothing for your upper body. Layering is important-especially in colder weather. “Layering” refers to the idea of wearing more than one layer of clothing. For some, you may do this instinctually and for others this may seem a foreign concept. However, at the root of layering is a garment specifically designed to keep you warm and it “hugs” your skin tight. This garment will wick away moisture and keep you warm.
This idea of layering goes out the window if you decide to wear cotton as your first layer (the layer closest to your skin), as cotton loses its insulative properties once it gets wet. It holds water and becomes heavy, thus increasing the chance of chaffing and a chill. Make sure to choose a wicking garment that fits snug, but not necessarily tight. If your first layer is too loose, then not only will it bunch, but it will not be able to do its job. For a wicking garment to work, it needs to be in contact with your skin. A loose garment that is not touching your skin will not be able to effectively transport moisture away from your skin. If the first layer is ineffective whatever is on top of it is effectively useless.
The middle layers are important in maintaining warmth and continuing to transfer moisture away from the skin. In these layers you may be looking for something a little heavier than your first layer and something with a zipped neck is great in case you get a little too warm during your workout.
Generally this layer will be a long-sleeved jersey and it should be a little looser fitting than your first layer, although nothing should be baggy. This is the layer that will hold in your body heat close to your core and it will also allow the moisture to escape.
Depending on the temperature and terrain (climbing/descending hills) you may need a couple middle layers, but generally one layer will be sufficient as the amount of heat your body generates while in motion will help to keep you warm.
The outer layers of clothing are predominantly light jackets or vests and they should have some sort of reflective material on them. The outer layer is important for a few reasons. Since this layer is your protection from the elements, it needs to be durable, a bit water resistant and not act as a parachuteJ. This is the layer that is breaking the wind and keeping the cold and rain from seeping into your bones. While the outer layer keeps the rain out, it also needs to allow for release of the moisture that your body heat is creating. The outer layer should also be easily visible and or reflective so others can see you on the road, especially if you train at night. (If you do train at night, you’ll want a front and rear light on your bike. These can be purchased at most bike stores.)
Da FEET, bottom line and legs
Layering is most important on your upper body, but don't forget your “bottom line” seat, feet and legs. Knees should be covered in temps below 55. There’s not much circulation that occurs in the knee area and they can get cold and stiff. Invest in a light pair of cycling tights and/or a pair of cycling pants to break the cold and wind. I have one of each because if it’s really cold, cycling pants keep your legs much warmer. Cycling shorts (with padding) are essential and a very wise investment. You will feel “time in the saddle” in places you don’t want to if you don’t have the proper cushioning in the right places.J Cover your feet with a good warm pair of cycling socks (wool is great for winter) For extra warmth there are always “shoe booties” to keep your cycling toes warm.
There are a number of functional accessories such as gloves, (to protect your hands and provide cushioning for your palms), cycling booties, waterproof gloves, finger length gloves, arm warmers and knickers, all of which will allow you train in more comfort and keep your extremities warm. Although it’s not a clothing item, it is a good idea to carry some piece of identification with you. Road ID.com sells id bracelets with your critical contact information on them just in case it’s needed.
So there you have it. Layering your cycling clothes for the cold weather will keep you warmer and happier on the bike and you’ll have a much easier time keeping the cold away! You’ll most likely be more comfortable while training because you have the right attire for a good, good ride!
So go out into the brisk weather and ride, and before you do, dress for success!
Please make a comment or post a question on my blog at www.GetOnYourMARK.blogspot.com
Ride On, Ride Strong!
Coach Shelley Marenka
Shelley Marenka Smail owns Get On Your MARK Cycling Adventures
Wine/Bike Tours, Coaching, Training Camps and Clinics
(209) 890-6244, (530) 864-7891
To find out more about her services visit www.GetOnYourMARK.com
For current articles and training tips visit her blog at GetOnYourMark.blogspot.com
Thursday, October 22, 2009
"Sports Nutrition" Call
You are invited to listen into this conference call tonite on Sports Nutrition.
These conference calls offer some great information you can take and use.
I know the Leadville 100 movie is tonight, so if you want, you can listen to an archived call. Just call me and I can provide the info to allow you to do that. Have FUN at the movie!! I'll see some of you there!
Also, I'm offering a free Sports Nutriton CD' if you would like to have one as my gift. Send me an email and I'll get one off to you :)
Yes, I offer these products that they will be talking about tonite. If you'd like to place an order just get in touch with me.
6 PM Pacific: 9PM Eastern Thursday night 10/22/09
Conference line: 512- 225-9472
Participant code:) 662538#
Sports Nutrition – Great Health – More Energy – High Quality Products –
Shaklee Science
It will be our topic for which we have invited Dr Alexia Smith, one of our
Shaklee scientists and researcher who is also an athlete and very active in
sports. Dr. Smith will share with us the importance of good nutrition,selecting the best products, how to use them, and of course the Shaklee Difference.
This is definitely a call you don’t want to miss if you are active in sports and/or wants to feel healthy and energized. This is YOUR personal invitation. :)
Ride On Ride Strong,
Coach Shelley
These conference calls offer some great information you can take and use.
I know the Leadville 100 movie is tonight, so if you want, you can listen to an archived call. Just call me and I can provide the info to allow you to do that. Have FUN at the movie!! I'll see some of you there!
Also, I'm offering a free Sports Nutriton CD' if you would like to have one as my gift. Send me an email and I'll get one off to you :)
Yes, I offer these products that they will be talking about tonite. If you'd like to place an order just get in touch with me.
6 PM Pacific: 9PM Eastern Thursday night 10/22/09
Conference line: 512- 225-9472
Participant code:) 662538#
Sports Nutrition – Great Health – More Energy – High Quality Products –
Shaklee Science
It will be our topic for which we have invited Dr Alexia Smith, one of our
Shaklee scientists and researcher who is also an athlete and very active in
sports. Dr. Smith will share with us the importance of good nutrition,selecting the best products, how to use them, and of course the Shaklee Difference.
This is definitely a call you don’t want to miss if you are active in sports and/or wants to feel healthy and energized. This is YOUR personal invitation. :)
Ride On Ride Strong,
Coach Shelley
Thursday, October 15, 2009
Leadville 100 Movie Coming Next Week! New Tour de France Route announced!
Yoo hoo! Calling all fans. Go to this website to find a theatre near you for "
The Race Across the Sky"! I'll see you all at the Stockton viewing.
http://www.ncm.com/Fathom/Sports/RaceAcrossTheSky.aspx
Who wants to ride next year in the Leadville 100! I'm seriously thinking about it.
Look for training programs for the Leadville 100 Trail Ride for 2010 here soon.
Here are more links to the Leadville 100..just a click away.
http://www.leadvilletrail100.com/
Did you know that I used to live in Leadville? Some great training is to be had next year in preparation for the Ride/Race. (After the snow melts) Who knows the elevation of Leadville??? Did you know it's the hightest city in the United States?
Have you always wanted to go see the Tour? It's time to start making plans. Lets book it now! Dreams are thoughts in action....
Heres the link for the Tour news..
http://www.velonews.com/article/99227/2010-tour-route-unveiled
The Tour's official website has not yet posted the information in English.
Come on out and ride with me...
Coach Shelley
The Race Across the Sky"! I'll see you all at the Stockton viewing.
http://www.ncm.com/Fathom/Sports/RaceAcrossTheSky.aspx
Who wants to ride next year in the Leadville 100! I'm seriously thinking about it.
Look for training programs for the Leadville 100 Trail Ride for 2010 here soon.
Here are more links to the Leadville 100..just a click away.
http://www.leadvilletrail100.com/
Did you know that I used to live in Leadville? Some great training is to be had next year in preparation for the Ride/Race. (After the snow melts) Who knows the elevation of Leadville??? Did you know it's the hightest city in the United States?
Have you always wanted to go see the Tour? It's time to start making plans. Lets book it now! Dreams are thoughts in action....
Heres the link for the Tour news..
http://www.velonews.com/article/99227/2010-tour-route-unveiled
The Tour's official website has not yet posted the information in English.
Come on out and ride with me...
Coach Shelley
Sunday, September 20, 2009
Womens Cycling Programs Coming to Chico!
“GetOnYourMARK Girls”® Beginner Chicks Road Rides
When: Thursdays, Sept 24th & October 8th & 22nd
Where: Meet at North Rim Adventure Sports
Time: 5:15 pm leaving promptly at 5:30pm
Beginner Chicks Road Rides are for women only. We'll offer instruction for many of the basics to help you improve your cycling skills to become more confident on the bike. Meet at North Rim and we’ll take off from there. About 15 miles, flat course. Remember your helmet and water bottle.
“Get On Your MARK® Girls” Wild Rides –
Join Get On Your MARK Girls for this fun brisk-paced ride. You'll have an opportunity to practice riding in a group, we'll cover pacelines, and throw in a few drills to improve power, strength and speed. Come out and have some fun!
25-35 miles, brisk pace, (18-21 mph)
This is not a no-drop ride, but there will be a few re-groups.
When: Saturdays, Sept 26th at 8:15 am leaving promptly at 8:30 am
Fridays, October 9th & 23rd at 8:15 am leaving promptly at 8:30 am
Where: Meet at North Rim Adventure Sports
“Get On Your MARK Girls”- Skills, Drills and Fun! Training Series
This “Girls Only” training series will consist of two clinics. We'll cover a variety of skills for the newcomer as well as the competitive cyclist. Attending clinics and training sessions to improve cycling will give you the edge you want for safety and efficiency on the bike as well as build overall confidence. The learning environment will be non-competitive so come out learn some and have some fun!
When: October 10th, and October 24th
Time: 8:00 am - 12:00 pm
Where: North Rim Adventure Sports, Chico
Cost: $85.00
Rides will be led & coached by Shelley Marenka Smail,USA Cycling Coach & Fitness Expert
RSVP for rides and register for clinics
contact Coach Shelley @getonyourmark@gmail.com
530-864-7891
When: Thursdays, Sept 24th & October 8th & 22nd
Where: Meet at North Rim Adventure Sports
Time: 5:15 pm leaving promptly at 5:30pm
Beginner Chicks Road Rides are for women only. We'll offer instruction for many of the basics to help you improve your cycling skills to become more confident on the bike. Meet at North Rim and we’ll take off from there. About 15 miles, flat course. Remember your helmet and water bottle.
“Get On Your MARK® Girls” Wild Rides –
Join Get On Your MARK Girls for this fun brisk-paced ride. You'll have an opportunity to practice riding in a group, we'll cover pacelines, and throw in a few drills to improve power, strength and speed. Come out and have some fun!
25-35 miles, brisk pace, (18-21 mph)
This is not a no-drop ride, but there will be a few re-groups.
When: Saturdays, Sept 26th at 8:15 am leaving promptly at 8:30 am
Fridays, October 9th & 23rd at 8:15 am leaving promptly at 8:30 am
Where: Meet at North Rim Adventure Sports
“Get On Your MARK Girls”- Skills, Drills and Fun! Training Series
This “Girls Only” training series will consist of two clinics. We'll cover a variety of skills for the newcomer as well as the competitive cyclist. Attending clinics and training sessions to improve cycling will give you the edge you want for safety and efficiency on the bike as well as build overall confidence. The learning environment will be non-competitive so come out learn some and have some fun!
When: October 10th, and October 24th
Time: 8:00 am - 12:00 pm
Where: North Rim Adventure Sports, Chico
Cost: $85.00
Rides will be led & coached by Shelley Marenka Smail,USA Cycling Coach & Fitness Expert
RSVP for rides and register for clinics
contact Coach Shelley @getonyourmark@gmail.com
530-864-7891
Monday, September 14, 2009
10K Training Program
We had a good training session on Saturday for walkers and runners! If you missed it, you can still join us this week on Thursday evening at 5:30 pm - 6:30 pm and Sat morning at 8:00 am for a good workout. Meet at Copper Town Square by the gazebo.
Drop in fee is $5.00 per session
Come socialize and have fun while getting a good workout in!
Coach Shelley
Drop in fee is $5.00 per session
Come socialize and have fun while getting a good workout in!
Coach Shelley
Tuesday, September 8, 2009
Training for Copperopolis Holiday Run Begins!
Hello Walkers, Runners & Dreamers!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Copper Holiday Run is closer than you think! November 28th is coming up and there will be a 2 mile walk/run and a 10k (6.2 miles)
SET A GOAL For YOURSELF!
and come work out with us!
1st Training Session
This Saturday, Sept 12th!!
If you have always wanted to participate in an event like this, now is the time to do it.
Coach Shelley will train you to get fit, faster, lose weight and feel more energy in your day!
You DO NOT have to be a runner to join us! Beginners are welcome.
Get out your walking/running shoes,
put them on your feet and join us
for 11 weeks of training
(or however many you can make).
There will be 22 training sessions over the next 11 weeks so you can actively walk or run this event successfully and actually have fun doing it!
Training Sessions with Coach Shelley
When: 1st Session this Saturday, Sept 12th
Where: Meet at Copper Town Square on grass near gazebo
(Future training dates TBD but prolly
Tuesday/Thursday evenings at 5:30 pm
and some Saturday mornings)
Time: Meet promptly with eyes open at 8:00 am - Done at 9:00 am
Cost: $99.00 for all 22 sessions,
or $5.00 fee per session
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE contact Shelley NOW to register in advance for any or all sessions.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email: getonyourmark@gmail.com
Cell: (209) 890-6244
Wishing you a healthy, happy heart!...See you out there!
Coach Shelley
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Copper Holiday Run is closer than you think! November 28th is coming up and there will be a 2 mile walk/run and a 10k (6.2 miles)
SET A GOAL For YOURSELF!
and come work out with us!
1st Training Session
This Saturday, Sept 12th!!
If you have always wanted to participate in an event like this, now is the time to do it.
Coach Shelley will train you to get fit, faster, lose weight and feel more energy in your day!
You DO NOT have to be a runner to join us! Beginners are welcome.
Get out your walking/running shoes,
put them on your feet and join us
for 11 weeks of training
(or however many you can make).
There will be 22 training sessions over the next 11 weeks so you can actively walk or run this event successfully and actually have fun doing it!
Training Sessions with Coach Shelley
When: 1st Session this Saturday, Sept 12th
Where: Meet at Copper Town Square on grass near gazebo
(Future training dates TBD but prolly
Tuesday/Thursday evenings at 5:30 pm
and some Saturday mornings)
Time: Meet promptly with eyes open at 8:00 am - Done at 9:00 am
Cost: $99.00 for all 22 sessions,
or $5.00 fee per session
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE contact Shelley NOW to register in advance for any or all sessions.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email: getonyourmark@gmail.com
Cell: (209) 890-6244
Wishing you a healthy, happy heart!...See you out there!
Coach Shelley
Wednesday, August 26, 2009
Heart Healthy Fish Recipe
Heart Healthy Fish For Two
INGREDIENTS:
2 4 ounce wild salmon fish fillets or steaks
3 small zucchini, sliced
1 C sliced mushrooms
1/4 red onion, sliced
2 T olive oil
1/4 C fresh lemon juice
1 T chopped fresh basil
dash of pepper
5 black olives, halved and pitted
Aluminum foil (2 sheets, 12 X 24)
DIRECTIONS:
Preheat oven to 450 degrees. Fold sheets of foil in half to form a double thick square. Brush with a little oil. Prepare
all ingredients and layer half the ingredients in the middle of the foil (making two fish foil packets) in this
order: zucchini, mushrooms, fish, and onion slices. Sprinkle with olive oil, lemon juice, pepper and basil. Top
with black olives. Fold foil into airtight packets and bake for 20 minutes. When finished check fish to see that it is
done (should flake easily). Serve and pour any left over liquid in the foil over each serving.
Makes 2 servings. Serving size is a 4 ounce piece of fish
Calories: 260 per serving
NUTRITIONAL INFORMATION PER SERVING:
26 g protein
6 g carbohydrates
14 g fat
96 mg sodium
51 mg cholesterol
Estimated Food Group Serving Equivalents: 4 protein, 1 fat, 1 vegetable
Eat Well!
Coach Shelley
INGREDIENTS:
2 4 ounce wild salmon fish fillets or steaks
3 small zucchini, sliced
1 C sliced mushrooms
1/4 red onion, sliced
2 T olive oil
1/4 C fresh lemon juice
1 T chopped fresh basil
dash of pepper
5 black olives, halved and pitted
Aluminum foil (2 sheets, 12 X 24)
DIRECTIONS:
Preheat oven to 450 degrees. Fold sheets of foil in half to form a double thick square. Brush with a little oil. Prepare
all ingredients and layer half the ingredients in the middle of the foil (making two fish foil packets) in this
order: zucchini, mushrooms, fish, and onion slices. Sprinkle with olive oil, lemon juice, pepper and basil. Top
with black olives. Fold foil into airtight packets and bake for 20 minutes. When finished check fish to see that it is
done (should flake easily). Serve and pour any left over liquid in the foil over each serving.
Makes 2 servings. Serving size is a 4 ounce piece of fish
Calories: 260 per serving
NUTRITIONAL INFORMATION PER SERVING:
26 g protein
6 g carbohydrates
14 g fat
96 mg sodium
51 mg cholesterol
Estimated Food Group Serving Equivalents: 4 protein, 1 fat, 1 vegetable
Eat Well!
Coach Shelley
Friday, August 7, 2009
Motivation
Motivation: How important is it in your day? Give me 100% and you'll get better sleep, workouts, nutrition, attitude and sports skills.
Definition: Motivation is the internal condition that activates behavior and gives it direction; energizes and directs goal-oriented behavior.
All personal breakthroughs begin with a change in beliefs..what belief have you held on to that has out lived it usefulness in your life?
okay, so lets go! Get up and Go! Do the thing you Love and Love what you do!
Ride On and Ride Strong,
Coach Shelley
Definition: Motivation is the internal condition that activates behavior and gives it direction; energizes and directs goal-oriented behavior.
All personal breakthroughs begin with a change in beliefs..what belief have you held on to that has out lived it usefulness in your life?
okay, so lets go! Get up and Go! Do the thing you Love and Love what you do!
Ride On and Ride Strong,
Coach Shelley
Wednesday, August 5, 2009
Flying to the Finish Line
Pre-Race/Event Tips for Your Ultimate Performance
By Shelley Marenka Smail, USA Cycling Coach & Fitness Expert
I would like to begin this article by congratulating Cate for coming up with this month’s topic! Cate was looking for some guidance about pre-race tips, carbo-loading, sleep, pre hydration, etc., for her cycling and running events. In addition, she wanted to know how to handle “pushing through the wall” also known as “bonking avoidance”. She explained that during a race and sometimes at work as a firefighter, “I felt so completely defeated by the sudden lack of motivation because I was physically and mentally drained”.
You have put in the training hours, done all of the necessary preparation, and the race/event you’ve been building for is here! The night before the race, your confidence begins to wane, you start second-guessing your training strategy, asking yourself if you rested enough… too much… are you really ready?
If you’ve followed your plan, you will most likely be ready to rock ‘n’ roll and soar to the finish line, victorious! No one single factor will ultimately determine the success of your performance or the level of confidence you have going into your event. So here are some tips to help you plan ahead, cover the bases and avoid typical pitfalls that can ruin a good race!
To read more...http://vclub.velowear.com/archive/2009/07/31/flying-to-the-finish-line-training-tip.aspx
By Shelley Marenka Smail, USA Cycling Coach & Fitness Expert
I would like to begin this article by congratulating Cate for coming up with this month’s topic! Cate was looking for some guidance about pre-race tips, carbo-loading, sleep, pre hydration, etc., for her cycling and running events. In addition, she wanted to know how to handle “pushing through the wall” also known as “bonking avoidance”. She explained that during a race and sometimes at work as a firefighter, “I felt so completely defeated by the sudden lack of motivation because I was physically and mentally drained”.
You have put in the training hours, done all of the necessary preparation, and the race/event you’ve been building for is here! The night before the race, your confidence begins to wane, you start second-guessing your training strategy, asking yourself if you rested enough… too much… are you really ready?
If you’ve followed your plan, you will most likely be ready to rock ‘n’ roll and soar to the finish line, victorious! No one single factor will ultimately determine the success of your performance or the level of confidence you have going into your event. So here are some tips to help you plan ahead, cover the bases and avoid typical pitfalls that can ruin a good race!
To read more...http://vclub.velowear.com/archive/2009/07/31/flying-to-the-finish-line-training-tip.aspx
Friday, July 31, 2009
Free Webinars from USA Cycling
If your'e a member of USA Cycling, you might want to join us for these webinars.
Ride On, Ride Strong,
Coach Shelley
PS A new article by Coach Shelley being released in VeloWear.com next week. Sign up for their weekly emails for discounts on cycling clothing and helpful training articles!
Webinars are on my mind. Two new ones are scheduled for August. One is on cyclocross with Marc Gullickson(It is free) and will cover opportunities for cyclocross racing in Europe among other topics.
The other webinar will be on body composition. The webinar will cover assessment methods with the pros and cons of each. In addition, a section will be devoted to other issues like when not to do a body comp assess.www.usacycling.org -- Webinars
Source: www.usacycling.org
USA Cycling Cyclocross Update (FREE)August 24, 20094:00 to
Ride On, Ride Strong,
Coach Shelley
PS A new article by Coach Shelley being released in VeloWear.com next week. Sign up for their weekly emails for discounts on cycling clothing and helpful training articles!
Webinars are on my mind. Two new ones are scheduled for August. One is on cyclocross with Marc Gullickson(It is free) and will cover opportunities for cyclocross racing in Europe among other topics.
The other webinar will be on body composition. The webinar will cover assessment methods with the pros and cons of each. In addition, a section will be devoted to other issues like when not to do a body comp assess.www.usacycling.org -- Webinars
Source: www.usacycling.org
USA Cycling Cyclocross Update (FREE)August 24, 20094:00 to
Thursday, July 23, 2009
Vitamins Are A Good Idea!
Take your Multivitamins Everyday !
June 2009 Journal of Epidemiology just reported that long-term regular consumption of a multivitamin may reduce the risk of dying from heart disease by 16% ! Intakes of Vitamin E (215mg/day) over the course of 10 years also associated with 28% reduction in risk of death from cardiovascular disease! Be Well !
Coach Shelley
June 2009 Journal of Epidemiology just reported that long-term regular consumption of a multivitamin may reduce the risk of dying from heart disease by 16% ! Intakes of Vitamin E (215mg/day) over the course of 10 years also associated with 28% reduction in risk of death from cardiovascular disease! Be Well !
Coach Shelley
Sunday, July 19, 2009
Hills are Your Friend!
Repeat after me.....Hills are your friends
Incorporating hillwork into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.
If you want a Hill Training Workout, just email me!
Ride ON and Ride STRONG
Coach Shelley
Incorporating hillwork into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.
If you want a Hill Training Workout, just email me!
Ride ON and Ride STRONG
Coach Shelley
Friday, July 10, 2009
Get Inspired with Free Training and Fitness Tips!
Okay, I know your'e out there! Give me some topics for my next VeloWear.com article and if I use your ideas, I'll send you a months supply of PHYSIQUE-Muscle Recovery Drink!!
Topics should be along the lines of training, coaching, nutrition, cycling... Okay, Come on now..send 'em to me on Facebook
What do YOU want to know and read about???
Coach Shelley
P.S. Get inspired with our training tips and fitness articles-subscribe to free Coaching newsletter.
www.wenzelcoaching.com/Newsletter.htm Coach
Topics should be along the lines of training, coaching, nutrition, cycling... Okay, Come on now..send 'em to me on Facebook
What do YOU want to know and read about???
Coach Shelley
P.S. Get inspired with our training tips and fitness articles-subscribe to free Coaching newsletter.
www.wenzelcoaching.com/Newsletter.htm Coach
Wednesday, July 8, 2009
Fly Your Bike For Free!
Budget airline JetBlue is celebrating the return of the Tour de France by waiving all bike fees for those who fly with them in the month of July. Normally, travelers going on a cycling vacation are charged a $50 fee for bringing their own bike, but with cycling's premiere race returning to the roads of France, the airline has elected to give cyclists a free pass here at home.
To read more copy and paste this URL:
http://www.gadling.com/2009/07/08/jetblue-waives-bike-fee-for-traveling-cyclists/
To read more copy and paste this URL:
http://www.gadling.com/2009/07/08/jetblue-waives-bike-fee-for-traveling-cyclists/
Tuesday, June 16, 2009
Training Tips from VeloWear and You can Win!
Recently I've been writing some articles for VeloWear.com for their Training Tips Section of their weekly emails. This section offers some pretty good advice so you might want to get on their list. Also, if you want to see the latest and greatest things in clothing and accessories sign up for their emails on Velowear.com. They offer special promotional deals on stuff that you might like and need.
If you have a training question, you can post it and if yours is chosen you can win a $20.00 certificate for their store! So get your questions ready and zip them an email.
Look for my next article "Fuel for Endurance" coming out today via velowear.com email.
Ride On!
Coach Shelley
If you have a training question, you can post it and if yours is chosen you can win a $20.00 certificate for their store! So get your questions ready and zip them an email.
Look for my next article "Fuel for Endurance" coming out today via velowear.com email.
Ride On!
Coach Shelley
Saturday, June 13, 2009
Wear your health out....in a good way!
"Use your health, even to the point of wearing it out. That is what it is for. Spend all you have before you die; do not outlive yourself".
Bernard Shaw
Our health is not something we want to save for a rainy day....that day may come too soon and catch us off guard, unable to do what we'd really love to do. I thought this quote was a great recommendation on how to live a good life. If we have our health, lets use it for ...!!! sakes! You know how youth is wasted on the young? Well, let's not waste our great health by sitting idol. Go out and play! Climb mountains, pedal bicycles, swim oceans and lakes, run like you stole it, play like theres no tomorrow. Live as if you were dying....let's have no regrets and do TODAY, what you may not be able to do tomorrow!
Here's a very cool mini video clip on the Modern Pentathalon...Enjoy!
http://content.shaklee.com/shaklee/flash/show.php?video=Bremer
Eli Bremer: Pentathlete
because life's a very good ride....
Coach Shelley
Bernard Shaw
Our health is not something we want to save for a rainy day....that day may come too soon and catch us off guard, unable to do what we'd really love to do. I thought this quote was a great recommendation on how to live a good life. If we have our health, lets use it for ...!!! sakes! You know how youth is wasted on the young? Well, let's not waste our great health by sitting idol. Go out and play! Climb mountains, pedal bicycles, swim oceans and lakes, run like you stole it, play like theres no tomorrow. Live as if you were dying....let's have no regrets and do TODAY, what you may not be able to do tomorrow!
Here's a very cool mini video clip on the Modern Pentathalon...Enjoy!
http://content.shaklee.com/shaklee/flash/show.php?video=Bremer
Eli Bremer: Pentathlete
because life's a very good ride....
Coach Shelley
Wednesday, June 10, 2009
It's a Good Day, Every Day
"You don't really ever have to fall. But kissing ground is good because you learn you're not going to die if it happens." - Jacquie Phelan
Monday, June 1, 2009
Monday Morning Motivation - What is The Biggest Secret to Weight Loss?
Good Morning!
So, What IS the biggest secret to weight loss? Hint: Being a three year old!
Why? When three year olds eat their food, as soon as they are full, they push their food away. Now, this doesn't mean that you have to throw your food at your server when your'e done or push your plate off the table(!!!) , but simply turn your fork over on your plate and be done eating . :)
Three year olds only eat until they are full and then they move onto the next thing.
Three year olds also eat slow, taking at least 20 minutes or so to eat their meals. When you eat s-l-o-w-l-y, this gives the brain the necessary time to send a message to the stomach that its full. Taking time to eat your meals will keep you from overeating when you are already full.
Cravings? Ask yourself if it is from the neck up or the shoulders down. Are you REALLY hungry i.e. stomach growling, or it's been more than 3 hours since you ate last, or you just got back from a workout and expended so many calories that you're ready to cardboard! Or, is it that you are s-t-r-e-s-s eating, or mindless eating while watching TV, or filling an emotional void? Maybe you have sugar cravings and this can happen when you haven't eaten for awhile and your blood sugar has dropped too low. This can signal your brain for sugary foods, but what you really want to eat is fiber, B Vitamins and protein. This will take away that sugar craving and make your body and mind function at its best without adding those empty calories only to reapeat itself in an hour or two. Make sense?
When you take the time and tune in to your body when it comes to being hungry or having cravings, you'll be able to make smart choices and avoid adding unwanted and empty calories. See, your'e already on your way to losing those unwanted pounds!
PS..get outside and exercise with someone you like!
Coach Shelley
So, What IS the biggest secret to weight loss? Hint: Being a three year old!
Why? When three year olds eat their food, as soon as they are full, they push their food away. Now, this doesn't mean that you have to throw your food at your server when your'e done or push your plate off the table(!!!) , but simply turn your fork over on your plate and be done eating . :)
Three year olds only eat until they are full and then they move onto the next thing.
Three year olds also eat slow, taking at least 20 minutes or so to eat their meals. When you eat s-l-o-w-l-y, this gives the brain the necessary time to send a message to the stomach that its full. Taking time to eat your meals will keep you from overeating when you are already full.
Cravings? Ask yourself if it is from the neck up or the shoulders down. Are you REALLY hungry i.e. stomach growling, or it's been more than 3 hours since you ate last, or you just got back from a workout and expended so many calories that you're ready to cardboard! Or, is it that you are s-t-r-e-s-s eating, or mindless eating while watching TV, or filling an emotional void? Maybe you have sugar cravings and this can happen when you haven't eaten for awhile and your blood sugar has dropped too low. This can signal your brain for sugary foods, but what you really want to eat is fiber, B Vitamins and protein. This will take away that sugar craving and make your body and mind function at its best without adding those empty calories only to reapeat itself in an hour or two. Make sense?
When you take the time and tune in to your body when it comes to being hungry or having cravings, you'll be able to make smart choices and avoid adding unwanted and empty calories. See, your'e already on your way to losing those unwanted pounds!
PS..get outside and exercise with someone you like!
Coach Shelley
Friday, May 29, 2009
Bikes CAN Fly
How To Take a Vacation AND Your bike!
(Without robbing the bank!)
by Shelley Marenka Smail,
USA Cycling Coach and Fitness Expert
Yes, it’s true that Wilbur and Orville Wright owned a bike shop when they built their first aero plane. But times have changed when it comes to taking your bike along with you when you fly. It used to be that you’d pack it up in a free bike box that you could pick up from your local bike store and take it along with you as standard luggage. Not today! There are baggage weight and size restrictions, additional fees, and full inspections, not to mention rough baggage handling (“please watch that buddy That’s my $6,000 bike you’re throwing around!”)
When it comes to cost, you can spend some serious money at the airline check in counter before you even take off if you’re not savvy to the lingo and procedures for traveling with a bike. These challenges may cause you to reconsider taking your bike along with you. But wait! Check out these ideas and learn how to do it …so your bike can have a vacation too! Try these tips to get you AND your bike to your destination safely and less costly than the typical airline charges.
Pack Light! Easy and safest choice is to use a commercial bike flight case. You can borrow one from a friend, or many bike clubs own a few to lend out to their members. Other options include a used bike box from a bike shop, or a standard piece of luggage large enough to hold your bike. Avoid putting lots of other things with your bike in the box. If you use a cardboard box, use lots of bubble wrap, but no extra gadgets!
According to the rules of most domestic airlines, you are allowed two checked bags each of which must not exceed total linear dimensions (W+L+H) of 62 inches. The maximum weight of each bag must not exceed 50 lbs. If any bags weigh over 50 lbs up to a maximum of 70 lbs, most airlines will add a surcharge. For lightweight racing bikes weighing a total of 15-16lbs, the weight limit is not a factor even with additional clothing, shoes, tools and helmet. Keeping it around 30-40 pounds is best for the baggage handler and you want them to be happy so they don’t throw your box around.
Take your lightweight tools, helmet, shoes and pedals on the plane in a “bike cube” bag. Keep bike tools, clothing, helmet and shoes organized in the innovative bike cube so your gear is at your fingertips and you're ready to ride. Just grab your bag, your bike and go! Bike cube bags have compartments for all your light equipment, clothing, water bottles, etc. so you can keep it all together very conveniently. You can find them online from a variety of different companies, such as Mountainsmith (www.mountainsmith.com). No more “Where are my shoes? I swear I put them in the car! Shoot, I have to go back home!”
If you want to learn how to pack your bike you can get a comprehensive report from the International Bicycle Fund that describes in details how to fly-with-your-bike, describes packing options, and gives step-by-step instructions on packing your bike to meet the airline requirements. It also compares domestic and overseas policies. Visit www.ibike.org or visit this site with similar information: www.bikesportmichigan.com/features/packing-steps.shtml
If you decide to self-pack your bike, be sure that you are confident about taking it apart and putting it back together. Don’t get into a situation where it’s “Christmas morning” and your bike is in pieces! You can always call your bike shop and have them take it apart for you. When you reach your destination, take it to a local bike shop. It’s best to call ahead and make an appointment for reassembly.
Tell it like it is - NOT! There are two rules of thumb here that I’ll share with you. I have a friend who uses the “Don’t ask, don’t tell” policy. If airline staffs don’t ask what’s in the box, don’t tell them. This will allow you to escape the special baggage fee for bikes and the airline will move it along as luggage. Although you are obliged by federal law to tell them the contents, once you say it’s a bicycle, expect to pay a fee from $75 on up. The fee depends on…well, lets say its arbitrary; how the agent is feeling that day, whether they are familiar with bike polices, how long the line is, how lucky you are that day? Get it? It’s too varied to even guess. Please note: when calling the airlines in advance, you’ll usually get a different answer about the bicycle flight case policy than you will hear at the ticket counter.
The other rule of thumb is to “re-define” what’s in the box. Your answer to “what’s in the box?” can be “Oh, its bike parts” or “it’s camping gear”. No biggy, they will push it through. No extra fees!
Show up Early- There won’t be any running through the airport with this piece of luggage if you’re running late. Show up early and give yourself plenty of time. If you are relaxed, you should be able to slide it through hassle free. (But I’m not promising anything here!)
Note: DO NOT take anything pressurized on the plane. Deflate your tires to less than 100 psi and do not transport any CO2 cartridges, neither in the bike container nor in your carry-on luggage!!
Here’s wishing you a great trip and remarkable, epic rides along the way!
"Travel not to escape, but to add to and transform your soul." ~Unknown
"To travel is to discover that everyone is wrong
about other countries."
~Aldous Huxley
(Without robbing the bank!)
by Shelley Marenka Smail,
USA Cycling Coach and Fitness Expert
Yes, it’s true that Wilbur and Orville Wright owned a bike shop when they built their first aero plane. But times have changed when it comes to taking your bike along with you when you fly. It used to be that you’d pack it up in a free bike box that you could pick up from your local bike store and take it along with you as standard luggage. Not today! There are baggage weight and size restrictions, additional fees, and full inspections, not to mention rough baggage handling (“please watch that buddy That’s my $6,000 bike you’re throwing around!”)
When it comes to cost, you can spend some serious money at the airline check in counter before you even take off if you’re not savvy to the lingo and procedures for traveling with a bike. These challenges may cause you to reconsider taking your bike along with you. But wait! Check out these ideas and learn how to do it …so your bike can have a vacation too! Try these tips to get you AND your bike to your destination safely and less costly than the typical airline charges.
Pack Light! Easy and safest choice is to use a commercial bike flight case. You can borrow one from a friend, or many bike clubs own a few to lend out to their members. Other options include a used bike box from a bike shop, or a standard piece of luggage large enough to hold your bike. Avoid putting lots of other things with your bike in the box. If you use a cardboard box, use lots of bubble wrap, but no extra gadgets!
According to the rules of most domestic airlines, you are allowed two checked bags each of which must not exceed total linear dimensions (W+L+H) of 62 inches. The maximum weight of each bag must not exceed 50 lbs. If any bags weigh over 50 lbs up to a maximum of 70 lbs, most airlines will add a surcharge. For lightweight racing bikes weighing a total of 15-16lbs, the weight limit is not a factor even with additional clothing, shoes, tools and helmet. Keeping it around 30-40 pounds is best for the baggage handler and you want them to be happy so they don’t throw your box around.
Take your lightweight tools, helmet, shoes and pedals on the plane in a “bike cube” bag. Keep bike tools, clothing, helmet and shoes organized in the innovative bike cube so your gear is at your fingertips and you're ready to ride. Just grab your bag, your bike and go! Bike cube bags have compartments for all your light equipment, clothing, water bottles, etc. so you can keep it all together very conveniently. You can find them online from a variety of different companies, such as Mountainsmith (www.mountainsmith.com). No more “Where are my shoes? I swear I put them in the car! Shoot, I have to go back home!”
If you want to learn how to pack your bike you can get a comprehensive report from the International Bicycle Fund that describes in details how to fly-with-your-bike, describes packing options, and gives step-by-step instructions on packing your bike to meet the airline requirements. It also compares domestic and overseas policies. Visit www.ibike.org or visit this site with similar information: www.bikesportmichigan.com/features/packing-steps.shtml
If you decide to self-pack your bike, be sure that you are confident about taking it apart and putting it back together. Don’t get into a situation where it’s “Christmas morning” and your bike is in pieces! You can always call your bike shop and have them take it apart for you. When you reach your destination, take it to a local bike shop. It’s best to call ahead and make an appointment for reassembly.
Tell it like it is - NOT! There are two rules of thumb here that I’ll share with you. I have a friend who uses the “Don’t ask, don’t tell” policy. If airline staffs don’t ask what’s in the box, don’t tell them. This will allow you to escape the special baggage fee for bikes and the airline will move it along as luggage. Although you are obliged by federal law to tell them the contents, once you say it’s a bicycle, expect to pay a fee from $75 on up. The fee depends on…well, lets say its arbitrary; how the agent is feeling that day, whether they are familiar with bike polices, how long the line is, how lucky you are that day? Get it? It’s too varied to even guess. Please note: when calling the airlines in advance, you’ll usually get a different answer about the bicycle flight case policy than you will hear at the ticket counter.
The other rule of thumb is to “re-define” what’s in the box. Your answer to “what’s in the box?” can be “Oh, its bike parts” or “it’s camping gear”. No biggy, they will push it through. No extra fees!
Show up Early- There won’t be any running through the airport with this piece of luggage if you’re running late. Show up early and give yourself plenty of time. If you are relaxed, you should be able to slide it through hassle free. (But I’m not promising anything here!)
Note: DO NOT take anything pressurized on the plane. Deflate your tires to less than 100 psi and do not transport any CO2 cartridges, neither in the bike container nor in your carry-on luggage!!
Here’s wishing you a great trip and remarkable, epic rides along the way!
"Travel not to escape, but to add to and transform your soul." ~Unknown
"To travel is to discover that everyone is wrong
about other countries."
~Aldous Huxley
Thursday, May 21, 2009
Bike Tours
Leading a ride today up to Bear Valley! Nice.....
"We don't stop playing because we grow old, we grow old because we stop playing"
If you'd like to get on the list for a bike tour up in the Sierra Foothills, email me at Shelley@WenzelCoaching.com
We're developing quite a few good ones for the summer and fall! You won't want to miss them.
See you out there!
"We don't stop playing because we grow old, we grow old because we stop playing"
If you'd like to get on the list for a bike tour up in the Sierra Foothills, email me at Shelley@WenzelCoaching.com
We're developing quite a few good ones for the summer and fall! You won't want to miss them.
See you out there!
Monday, May 18, 2009
Motivation Monday!
"The authentic self is the soul made visible."—
Sarah Ban Breathnach: Inspirational author
Are you true to yourself? What about your friends? Family?? For many of us the "true you" remains hidden most of our lives. Simply imagine that your true self was exposed, all the time, everywhere, and everyone discovered the true you?! What a profound impact you could have on yourself and everyone you know!
How do you find that "true you"...?? I don't have all the answers on that one. I'm just an amateur myself, but for me this is what I've done in search for my simple self...First, I must be open to finding the truth; afterthat, its a lifelong process that begins with one step. Once you take that leap of faith, it unfolds willingly.
This takes reflective time, input from wise sources,(people, books, cd's) being in nature, meditation, yoga, quiet time..to just sit and listen. Listen to your soul, your hearts desires...
Hearing those sources can be difficult at times, especially with all the silent chatter that goes on between our ears...So, when you hear it while you are trying to listen to your soul, just ask it to go away.
Enjoy being contemplative, quiet, and wait for the truth to surface. You can ask yourself questions, or simply be still. The truth will come....The result can be an amazing powerful listening experience.
Do not listen to the fear that speaks so loudly at you or the voice that says that you can't do that. You CAN do that.
Be still, be authentic, be who you really are. Don't be afraid to show that person to others. Come alive!
Focus on your unique goals, needs, and challenges, and take the steps for transforming your day into a masterpiece!
Go do the thing that you want to do...set yourself free and be in the moment...for moments pass and then they are gone forever...
Be well, Be happy,
Coach Shelley
P.S. There’s no reason for you to live with any lack, unhappiness, or dissatisfaction — no matter how great or small. At any moment of any day, you can choose to transform any circumstance in your life.
Sarah Ban Breathnach: Inspirational author
Are you true to yourself? What about your friends? Family?? For many of us the "true you" remains hidden most of our lives. Simply imagine that your true self was exposed, all the time, everywhere, and everyone discovered the true you?! What a profound impact you could have on yourself and everyone you know!
How do you find that "true you"...?? I don't have all the answers on that one. I'm just an amateur myself, but for me this is what I've done in search for my simple self...First, I must be open to finding the truth; afterthat, its a lifelong process that begins with one step. Once you take that leap of faith, it unfolds willingly.
This takes reflective time, input from wise sources,(people, books, cd's) being in nature, meditation, yoga, quiet time..to just sit and listen. Listen to your soul, your hearts desires...
Hearing those sources can be difficult at times, especially with all the silent chatter that goes on between our ears...So, when you hear it while you are trying to listen to your soul, just ask it to go away.
Enjoy being contemplative, quiet, and wait for the truth to surface. You can ask yourself questions, or simply be still. The truth will come....The result can be an amazing powerful listening experience.
Do not listen to the fear that speaks so loudly at you or the voice that says that you can't do that. You CAN do that.
Be still, be authentic, be who you really are. Don't be afraid to show that person to others. Come alive!
Focus on your unique goals, needs, and challenges, and take the steps for transforming your day into a masterpiece!
Go do the thing that you want to do...set yourself free and be in the moment...for moments pass and then they are gone forever...
Be well, Be happy,
Coach Shelley
P.S. There’s no reason for you to live with any lack, unhappiness, or dissatisfaction — no matter how great or small. At any moment of any day, you can choose to transform any circumstance in your life.
Wednesday, May 13, 2009
Pushing beyond the limits...
Check out the new video clip "Passion Defined"....I think you'll like it!
Ride On,Ride Strong!
Coach Shelley
Ride On,Ride Strong!
Coach Shelley
Tuesday, May 12, 2009
Motivational Monday
"Faith is taking the first step even when you don't see the whole staircase"
So, what are YOU waiting for?? Take that next leap!
Coach Shelley
So, what are YOU waiting for?? Take that next leap!
Coach Shelley
Friday, May 1, 2009
Follow Me!
Hey Everyone,
I have some new contact information for you. If you have a facebook, you can now find me there also! Stop by and say hi!
If your'e bored and have nothing else to do you can follow me on Twitter!!
When you've decided that you want to do what so many others are doing....like hiring a coach to help them with their personal athletic goals then call me at 209-890-6244 or find me at Shelley@WenzelCoaching.com
We're having a lot of fun out here creating new bike tours, camps and clinics as well as new training programs that cut to the chase for YOUR simplicity in training!
Ride On and Ride Strong!! The Mountains are coming!!
Climb, Climb, Climb!
Coach Shelley
I have some new contact information for you. If you have a facebook, you can now find me there also! Stop by and say hi!
If your'e bored and have nothing else to do you can follow me on Twitter!!
When you've decided that you want to do what so many others are doing....like hiring a coach to help them with their personal athletic goals then call me at 209-890-6244 or find me at Shelley@WenzelCoaching.com
We're having a lot of fun out here creating new bike tours, camps and clinics as well as new training programs that cut to the chase for YOUR simplicity in training!
Ride On and Ride Strong!! The Mountains are coming!!
Climb, Climb, Climb!
Coach Shelley
Friday, April 24, 2009
Shelley Partners With Wenzel Coaching!
After living out in the sticks for almost 2 years now, I've decided that I would like to reach out to more people to share my coaching experience with. My passion is to provide provide direction, motivation, and guidance to those looking to improve their sport and the best way to do this is to Get Out There! So I did a lot of research on national coaching companies and found this remarkable company...Wenzel Coaching, to be the one for me!
What I discovered is that Wenzel Coaching can help me reach my goal and allow me to help you reach YOUR goals!
The best coaching company for the money!
Why Wenzel?? This is a great company of highly qualified and experienced coaches who I am able to work with to enhance YOUR training experience and take you to new levels you've only dreamed of! We take into consideration your busy life, your work and family schedule and your commitments to help you define and achieve your specific goals. AND we are the most affordable coaching company out there for you! So if you've thought in the past that coaching is something you couldn't afford, think again. It's my bet that we have a program to meet your needs!
Is coaching for me? Any activity that’s worthwhile requires skill and experience. Right?? Whether you are a beginning athlete or seasoned vet, we, at Wenzel Coaching can put together a training plan that makes sense for you! Our commitment is to the highest quality coaching value for your budget and your needs. You can choose from several different program options to get started and upgrade as your training progresses! We offer a 30-day money back guarantee if you aren’t completely satisfied, and my guess is that you'll come back wanting even more!
Coaches aren't just for racers
So check us out on the web at:
Shelley at Wenzel Coaching
If you or someone you know is ready for a challenge and some fun in the saddle, on the road or in the water, contact Shelley today to get started!
because life's a great ride.....
Coach Shelley
What I discovered is that Wenzel Coaching can help me reach my goal and allow me to help you reach YOUR goals!
The best coaching company for the money!
Why Wenzel?? This is a great company of highly qualified and experienced coaches who I am able to work with to enhance YOUR training experience and take you to new levels you've only dreamed of! We take into consideration your busy life, your work and family schedule and your commitments to help you define and achieve your specific goals. AND we are the most affordable coaching company out there for you! So if you've thought in the past that coaching is something you couldn't afford, think again. It's my bet that we have a program to meet your needs!
Is coaching for me? Any activity that’s worthwhile requires skill and experience. Right?? Whether you are a beginning athlete or seasoned vet, we, at Wenzel Coaching can put together a training plan that makes sense for you! Our commitment is to the highest quality coaching value for your budget and your needs. You can choose from several different program options to get started and upgrade as your training progresses! We offer a 30-day money back guarantee if you aren’t completely satisfied, and my guess is that you'll come back wanting even more!
Coaches aren't just for racers
So check us out on the web at:
Shelley at Wenzel Coaching
If you or someone you know is ready for a challenge and some fun in the saddle, on the road or in the water, contact Shelley today to get started!
because life's a great ride.....
Coach Shelley
Thursday, February 26, 2009
Will Mountain Biking Improve My Climbing Skills?
Yes! Mtn biking is a great opportunity to train your handling skills, improve your aerobic-anaerobic capacity and overall power, as well as having fun! When riding a mtn bike on dirt roads, one must be much more aware of your surroundings or you'll find yourself in trouble (usually on the ground!). The surface is different, unpredictable, rougher, ever changing, so you learn to ride with your eyes wide open and with a keener sense of your surroundings. You learn to work with your bike AND your body to handle the surface beneath you and the road ahead at the same time. Gravel, rocks, sand, dirt, mud all challenge the rider to maintain control, improve shifting techniques, turning and surging. In one ride you can train 3 energy systems! Your cornering is also improved because you learn to turn around tight, quick corners on unstable ground.
Now this might sound scary to some of you,(and it was to me being the rookie at mountain biking that I am!) but its mostly work and fun!! You can find beginner courses which make it mostly only fun at first, with little challenges. Mtn biking is great cross-training for the roadie and will really improve your fitness and road bike skills. Some of the best roadies came from mtn biking..i.e. Lance baby for one!!
So, get out there and ride :). There are different course levels of terrain out there and I suggest one begins on the "beginner" route to develop a feel for the mtn bike and the roads. Glory Hole does have some great courses at all different levels, as well as Bear Valley in the summertime! And theres more. Just ask your local bike shop and they should be able to provide some input for you.
because lifes a great ride.......
Coach Shelley
Copperopolis
Now this might sound scary to some of you,(and it was to me being the rookie at mountain biking that I am!) but its mostly work and fun!! You can find beginner courses which make it mostly only fun at first, with little challenges. Mtn biking is great cross-training for the roadie and will really improve your fitness and road bike skills. Some of the best roadies came from mtn biking..i.e. Lance baby for one!!
So, get out there and ride :). There are different course levels of terrain out there and I suggest one begins on the "beginner" route to develop a feel for the mtn bike and the roads. Glory Hole does have some great courses at all different levels, as well as Bear Valley in the summertime! And theres more. Just ask your local bike shop and they should be able to provide some input for you.
because lifes a great ride.......
Coach Shelley
Copperopolis
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