Ironman Training and Summer Shape-Up Tips

Well it has been a while since I last posted anything. I guess that is what happens when you are training for an Ironman. Everything else becomes second to training. Today is Easter so I hope everyone is having a Happy Easter. I had an easy training day today. I only swam 5000 meters! I still need to get a short run in but I am not sure that is going to happen. My Ironman race in St. George is less than a month away. My training is slightly behind schedule. I would have liked to have gotten a few more 100 mile rides in. I feel like my run and swim are doing great. I plan to ride one more long ride before I start my taper. I will also run the Red Rock loop a few more times. May 1st is the date of the race. I adjusted a few things on my bike. I rode the course the first time with my new 11/28. This gives me more gears for the hilly course. I was riding a 12/25 and was hoping the 11/28 would help save my legs on some of the hills. So I was excited to try this out on the course. Sadly I didn't notice much difference! The hills on this course are just plain HARD! Maybe if I was 100lbs that might help but that is never going to happen. I feel sorry for anyone doing this course who weighs over 200lbs. The more weight to pull up the hills the harder it is going to be. I think my next adventure after this Ironman will be another 50 mile run. I may do the same one I did last year but am not sure yet. Running takes so much less time than training for an Ironman. When you run all you need to do is leave your house and go. Ironman training requires going someplace to bike or swim. So much time is involved especially in the bike. Friday we went to St. George Utah to ride the course. The ride alone was over 5 hours. That didn't include the time to drive there and back. When we were all done the day was OVER! If I had a long run I could have gotten it done in half the time! I am sure I will get the itch again but right now I am ready to have a life again. Not that my life was so exciting before!
One of my clients asked me to write some summer shape-up tips for his employees. I thought I would post them here for you to read. I don't only train people looking to compete in triathlons and marathons but I train a lot of people who want to lose weight, feel better and get healthy. Below are some quick tips that you can do to feel better.


Summer is here and everyone is thinking about getting healthy, fit, and looking great! Here are some small changes that you can do that will help you look and feel great!
1. Eat fresh food not processed foods. Anything that has more than 5 ingredients in the label should be avoided.
2. Eat small meals throughout the day. Eat 5-6 small meals throughout the day. Prepare your meals ahead of time to avoid impulse eating.
3. Try to get 5 servings from protein a day, 5 vegetables, 1-2 good carbohydrates (this may vary depending on your activity level) and 1 fat. A serving size is about the size of your palm. If you wait to eat when you are really hungry you waited too long. When you finish eating you should not be stuffed or really full. Eat small meals every 2-3 hours. Planning is the key to success!
4. Vary your workouts and don’t always do the same thing! Do a variety of cardiovascular exercise. The treadmill, bike, stair climber, swimming, and elliptical are all great options.
5. Do resistance training at least 2-3 days a week. Resistance training (weight training) will build muscle and muscle fuels your metabolism to burn calories.
6. Drink plenty of water. Don’t wait until you are thirsty to drink water. If you wait until you are thirsty you are likely dehydrated. Drink frequently and if you are outside in the summer you should drink more than 8 glasses a day! Dehydration can cause you to feel fatigued and get headaches. Drinking plenty of water is essential for you to feel great and keep your skin healthy.
7. Avoid caffeine, soda, energy drinks, and alcohol. Some of these contain caffeine which will dehydrate you. Some of them also contain sugar which is empty calories and can cause a sugar crash. A sugar crash will give you a quick energy boost for a short time and then you will suddenly crash and be really tired. Alcohol is empty calories and will dehydrate you.
8. Avoid sugar all together! Don’t get your calories from sugary drinks either. This includes fruit juices which may seem healthy. You are better off drinking more water and less sugary drinks.
9. Don’t eat just because you are bored. If you tend to snack at night, then find an activity that will keep you busy at that time.
10. Take a good multiple vitamin and mineral supplement. When you are exercising and in the summer heat you sweat and lose minerals through your sweat. It is very hard to replenish everything through your diet. Get a good multiple vitamin at a health food store. Some good products are Alive Multiple Vitamin by Natures Way or GNC’s Women’s Ultra Mega. If you sweat a lot in the heat or when you exercise you may want to also get a mineral supplement in addition to the multiple vitamin. One other supplement that is great for keeping your energy levels high is COQ10. Make sure you get the form Ubiquinol and take 100mg a day! This provides cellular energy.

If you have any questions feel free to contact me at:
Train With Cyndee

Online Training Includes Daily Workouts Emailed = $100 Month
Small Group Training Rates:
3 – Half Hour Sessions A Week = $250 Month
2 – Hour Sessions A Week = $300 Month
Sessions are a circuit training style that includes resistance
training along with some cardiovascular in groups of up to four
other clients. All training is done at Las Vegas Athletic Club.
Diet consultation and initial assessment is included in the monthly fee.


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