COACH CYNDEE

I don't understand why people go out and party on New Years Eve only to wake up to the New Year feeling like crap.  I am not someone who wants to start a New Year off with a major hangover.  I would rather wake up refreshed and ready to start my New Year with a great ride or run!  Yes maybe I am a little weird and you don't have to start your New Year with a 20 mile run BUT don't start it with a hangover.  Have a fun New Years Eve, don't drink too much and start the New Year feeling great and full of energy.  Go and get in a good workout and enjoy the beginning of a NEW YEAR!  I hope your New Year is filled with health and happiness.  You are the only one that can make a difference in your body.  Remember your health is important so take care of it and take care of your body because it is the only one you will get! Happy New Year!

This time of year it is such a challenge to stay motivated but this time of year is really critical to your performance next year.  It is the best time to work on technique in all areas of the triathlon sport.  In each area you can focus on key elements of your training: Swim - this is a great time to add some drills into your swim set.  I have athletes do some other strokes during this time of year.  Incorporating back and breast stroke will help strengthen your freestyle swim.  Bike - this is the time to add some cadence and single leg drills into your training.  These are best done on the trainer and will help improve your performance on the bike.  Increasing your cadence on the bike will be beneficial during your race season! Run - Some of your easy/moderate medium distance runs, pick one area to focus on.  Some example are: Cadence - 90 steps per minute Arm movement - make sure your not crossing over in front or hunching your should...

Let me start by saying this blog post can apply to anyone out there. You don’t have to be a runner or triathlete for this to hit home. I have always been the type of person that needs a goal. I need a challenge or I don’t seem to be content. With 2011 coming to an end I am starting to think about next year. I am also reflecting on 2011. This was a pretty good year for me. I had a PR (personal record) in a Half Ironman and a Full Ironman. My PR at Miami 70.3 was a total time of 5:18. My previous best time was at the Honu Half in Hawaii at 5:21. I had a PR for an Ironman in Texas. My time was 11:41. My previous PR was at Ironman Arizona at 12:11. In addition to my two PR’s I started dating someone who is also a triathlete. It was pretty difficult for me to find someone who could keep up with me but Michael had done a great job! Not all my races were great races in 2011. In fact my first race of the season in February was one of my worst races. I had one of my slowest time...

Today I finally felt like I was getting back to normal after my half ironman on Sunday.   I did the Miami 70.3 – 5 days ago.   Normally I get back into the pool a few days after any race.   I take it easy but I always get moving right away. I do this after any event even an Ironman.   This race was different.   We made it a very quick trip to Miami and when I returned I couldn’t seem to get enough sleep.   Between the jet lag, race and the end of the season I was tired. We got back early Monday morning and I went to work that afternoon.   I didn’t sleep well while in Miami and it all caught up to me!    Having no energy is a very weird feeling for me. I am always on the go and full of energy.   I rarely go more than one day without some type of exercise.   Today I finally got into the pool for an easy swim.   It felt great to get moving.   After I write this I plan on going for a short run with my dogs.   This week wi...

Early in the year my boyfriend wanted me to do the Half Ironman in Miami on October 30th. I hesitated for a while before making a decision. I hesitated because my race season started early in February doing a Half Ironman in Costa Rica, another half in Vegas, full Ironman in May, several Olympic and Sprint distances and finally Miami in October. I knew by the time October came I would be burnt out on racing. I ended up signing up and was actually feeling pretty good about the race in the weeks leading up to it. I let him book our travel (one less thing for me to have to worry about). I must say it was nice not having to think about some of the small details. We left for the airport Friday morning to catch a 10:30 flight. He said we arrived in Miami at 8:30pm. I thought that seemed like a long time. Come to find out he booked a flight with 2 stops before getting to Miami. Lesson number one……next time I will book the flights. He did however take some healthy food for our day ...

My first (and only) 8k swim I have always thought that I’ve been a good long distance swimmer with decent stroke mechanics. My swim stroke was videotaped in the pool showing my technique both above and below the water and although there were some minor issues, I thought my mechanics were pretty good. I typically finish middle or top of the pack in most triathlons and in the pool my times have been pretty much the same over the past few years. I am definitely not the fastest when swimming 25’s and 50 sprints in the pool with other swimmers, I don’t sprint well and I don’t like to do it. In fact, people who have worse form than me, most times, beat me at the shorter distances like 25’s and 50’s. This would frustrate most people but I understand my body and understand what I can and can’t do. I don’t sprint well period! I could however swim forever without becoming fatigued because I swim efficient. When I come out of the water in a triathlon I feel as if I had a good warm u...

running to the finish Sunday I did the Las Vegas Tri.  I had several clients and friends racing so it was bound to be a fun day.  I was doing the sprint race.  I love doing sprints because they are fast and short!  You are done before most people are getting out of bed.  After doing Ironman events a sprint is a walk in the park......well maybe a sprint in the park.  I went into this race very relaxed and just wanted to have fun.  I got right into the front on the swim.  I was prepared to push myself in the swim which I rarely do.  I didn't see anyone ahead of me heading out to the buoy so I felt pretty good.  At the buoy we started catching some of the men that started 5 minutes ahead of us.  Turning at the buoy I only saw a few red caps (red was the female color).  I still felt great and thought I would keep this pace.  At the beginning of the swim I saw Marie who I swim masters with.  She is one of the fastest sw...

Recently I had the privilege to volunteer to help physically challenged athletes at the 70.3 World Championships in Las Vegas; it was truly an amazing experience. My good friend Mike who is the founder of Getting2Tri, an organization that helps challenged athletes participate in events through clinics, training, support, and education, headed up the volunteers for the PC athletes.    You can read all about them at www.getting2tri.org . Each of the volunteers was assigned to an athlete that they were responsible for helping throughout the day. Nancy and I were assigned a single leg below the knee amputee named Karen, she told us what she would need throughout the day and we were there to help her in any way we could. Karen actually qualified for this race in the age group category NOT the physically challenged; she is an amazing athlete and person! She was so calm race morning with only a few concerns, I had to laugh at my race morning jitters which seem silly in comparison ...

It has been a long time since my last post so be prepared for some random thoughts that have been on my mind!  I am happy to report my training is going good.  I am preparing for the Miami 70.3 at the end of October.  After that a little break then the Arizona Rock and Roll Marathon in January (which I hope to PR at). Then 2012 will start off strong just like 2011 with the Rage Half Ironman in Las Vegas followed by Ironman Texas once again.  My hope for all that training is to stay injury free.  The goal of most triathletes is to be able to continue their training without any injuries.  I have been really lucky through the years and not had any major set backs.  Not to say I don't have little bothersome problems here and there but nothing that has kept me from training completely.  The great thing about being a triathlete is that you have 3 sports.  If you are unable to run for a short time then it is likely you can bike or swim.  So y...

Vineman Full Race Recap from Greg Bailey - Congratulations Greg ! I quit.   At the mile 18 aide station I looked at the assorted drinks and foods, the encouraging volunteers, the other racers, and couldn’t rally.  The people and the race nutrition were a blur and neither of them I could imagine ingesting.   I signed up for the 140.6 mile Vineman because I thought it would be an “easy” flat course and the half ironman was already sold out.  Not a problem, with a great tri coach and 9 months to prepare I should be able to knock it out without a problem.  I learned that  no ironman race is easy (especially the first one) and the Vineman was anything but flat.  This Vineman was their biggest ever with 1100 entered in the event.   The Vineman swim was in the Russian river composed  two crowded laps of athletes from the full, the aquabike, and the woman’s only half called Barb’s race.  It was the first time I couldn’t get clear and just swim ...

Last weekend I went to California to compete in the Strawberry Fields Olympic Triathlon.  It is in Oxnard,CA just North of LA.  We left Saturday with the race being on Sunday.  I did this race last year and loved the flat, fast course.  I wanted to beat my last year time of 2:22.  This is not one of my "A" races this year so I did not put a lot of pressure on myself.  The weather and water conditions were going to be great.  Last year the ocean was a little rough and the water was really cold.  This year 1 foot swells was all that we had and water temp. was great.  Just a little wind for the bike and that was it.  This bike course is super flat and only 24 miles.  Last year I did the bike course in 1:01 and this year I did it in 58 minutes!  I got caught up in competing with two others on the race course.  Let me be clear......this is usually not something ANYONE should do.  You need to always race your own...

I must admit I am a person who trains a lot by myself when I am training for a long event like an Ironman.  Some people seem to prefer to train with other triathletes in a group.  I have always thought whatever works for you is best.  Everyone is different when it comes to what motivates you.  But when you hit a plateau you need to make some changes.  I recently felt this way with my swimming.  I am a good swimmer and love swimming long intervals.  I hate doing anything fast. I do incorporate some speed work into my training but I am not getting any faster.  I even swim with other triathletes to motivate me and push myself.  Last week I decided to go swim with Viva Las Vegas Masters.  This group is made up of some really great swimmers (not just triathletes).  We did a variety of strokes and I really pushed myself in the pool.  I thought I was getting quality swims until I went to swim with them.  We did a variety o...

TOP TEN SUMMER SHAPE-UP TIPS 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 su...

Here are some easy things you can do to ensure success with your weight loss goals: Studies show that people that track their food intake have greater success with weight loss.  Track your food intake each day EVEN if you have a bad day!  Use simple phone applications to make it easy.  I like myfitnesspal!  Make sure to pay attention to all indicators not just calories.  Watch things like protein, sugar, fat, sodium, and fiber.  Fiber will keep you feeling full and more satisfied and the goal should be between 20-30 grams a day! Plan your week of meals on Sunday.  Prepare food for several days so you don't grab bad choices at the last minute.  Place each meal in individual containers. Don't have unhealthy food choices in your house and this means even if you have kids.  People often tell me they snack on their kids food sometimes when nothing else is available or because its easy.  Why would you want to feed your childr...

Today was another great day for me.  I am so thankful everyday that I have a job that I love.  I worked training people from 5am to 7am.  Then I had a break so I ran 9-miles on the treadmill.  I had to teach aqua class from 9 to 11.  Then a little break to go home and check on the dogs.  Back to work to teach spin then go for a swim with Michael and Hollie.  After my swim one more client to train then home to the dogs!  I must say that was a good day.  I had people around me that made me laugh.  I have my dogs around everyday to make me smile.  You might ask why I am telling you about my day.  Well my job wasn't always this great.  My life wasn't always this stress-free. I worked in the corporate world for almost 20 years.  I worked in retail as a district manager and supervised at times up to 30 stores.  It did not matter how many hours I worked, there was ALWAYS work to be done.  Lack of sleep and stress...

A week ago I was in the bookstore on a break from work looking for the follow-up book to The Girl With The Dragon Tattoo.  I only went into the bookstore for that book and I saw Chris McCormacks new book, I'm Here To Win.  Chris McCormack is a professional triathlete that recently won Kona in 2010 and also did in 2007. I decided to get the book and check it out.  I am not a huge fan of any professional triathlete in particular but I thought maybe he had something interesting to say.  When I told a few people I bought his book and was going to start reading it they said, "oh he is pretty cocky and full of himself."  I thought, well I am gonna read it and see what he has to say.  I must say it has been a really great book.  He has some great stories about his training in the beginning of his career.  Some of the stories  I have experienced myself even as an age group competitor.  I was amazed to see that even ...

It never fails......I plan a big race a year in advance, train hard for months, the big day finally arrives and the excitement of getting there is amazing.  The joy of finishing almost indescribable.  The feeling lasts for several days and then a week later I find myself restless and ready for something else. I raced at Ironman Texas May 21st, 2011. This was my 5th Ironman to complete.  The best feeling I have had in my life is crossing the finish line at an Ironman.  It is amazing and even better if the race went well like my latest one.  I was stoked and felt like I was in the best shape of my life.  I had my best performance and recovered better and faster than any other Ironman race.  Now its two weeks later and I am already restless without a big event right around the corner.  I have the same feeling I have had after every big event in my training history.  I don't have any big events immediately around the corner and to...

Landing in Houston I was dreading the Ironman Texas race on Saturday because I felt the humid, hot, temperatures when I walked out of the airport.  I have come to realize my body doesn't like to race in extreme weather in either direction too hot or too cold.  I race best when the weather is just right! (OK who doesn't) My training in Vegas did not consist of much heat training because this year has been exceptionally nice in Vegas.  I have had virtually NO humid weather training other than the fiasco in Costa Rica in February. (you can read my blog on my Costa Rica race if you want a laugh) Going into Ironman Texas I was less than confident about my upcoming performance.  My training was enough to get through the race but less than I have trained for in other Ironman races.  The funny thing is I was not nervous or uneasy about the race at all.  I think being less confident about my training might have ...

Today I raced the half ironman at lake mead.  The race is called Rage and for me this was a training race for my full ironman in Texas next month.  I had a plan going into this race and it was executed almost perfectly.  It is pretty rare in racing triathlons that things go perfect but it does happen once in a while.  Because this was a training race I did not want to kill myself.  I needed to push my effort but not so hard that my training this upcoming week would suffer.  I have a lot of training over the next few weeks and have got to be on top of my game.  The water at lake mead was VERY cold.  I am not sure why all of the sudden I have issues with really cold water but it seems the last two races that I have done in water temps in the low 50's have been really difficult.  I have raced cold water races and never had issues but these last two have challenged me in a whole new way.  When I got in the water I had to slow my p...

I always am trying new approaches to motivate my clients. I talked on this subject on a previous blog post called what motivates you.  A challenging part of my job as a trainer is finding out what motivates each person because everyone is so different.  I throw out 1-2 month challenges to my clients on a regular basis.  I give away fun prizes and public acknowledgement at the end.  Its all in fun and fits right along with my motto to "Train Hard and Have Fun". My most recent challenge was for each client to find something to add to their daily routine.  Something that can improve their health and fitness either mentally or physically.  I am positive that being healthy mentally can be a large part of your physical health. My clients were surprised that I was not telling them to remove something from their diet for this new challenge.  For some people telling them what they can't have right off the bat does not work.  So when tr...

Last month I attended the South Eastern Endurance Multisport Expo in Atlanta. I lived in Atlanta the first year that my good friend Mike Lenhart had the vision of having a triathlon expo. We sat at Einsteins in the mornings after working out and discussed how much fun it would be. Well some people talk about things but Mike gets things done. We did it the first year and it was a blast. It has become a pretty big event with major sponsors like Subaru and All3Sports. Mike has created a fun event for the endurance community in Atlanta. The attendance is just about 1,000 people. Mike asked me to be a speaker at the event and of course I said yes. It was a great opportunity to catch up with my friends in Atlanta. I arrived in Atlanta on Tuesday after being in Costa Rica for a few days. The event was on Saturday so I had time to relax for a few days. Mike was busy finishing all the details of the event. You can see information about the event on the website at www.seeme2011.com ....