COACH CYNDEE

Recovery should be part of the f training for a marathon or triathlon.  Many people simply focus on training and completely forget to do things to help them recover from all their hard work.  It is sad but true and ultimately it could lead to injury.  I have already talked about some ways that I recover such as massage and Epsom's salt baths.  Another thing I try and do once a week is Bikram Yoga.  There are many types of yoga but I prefer this yoga.  It seems to focus more on balance and stretching which is what I need many runners and triathletes could benefit from it too. It is 90 minutes and it is done in a hot and humid room.  Some people may not like that but that is exactly why I really enjoy about it.  The heat feels great and when I stretch I prefer to be in a hot room.  Some of the things I like about Bikram are: You know what to expect it is always the same Many of the stretches and postures are exactly what triathletes and ru...

Benefits of Massage Proper recovery from any type of exercise is just as important as the exercise it self. There are many ways to recover and in this blog post I will talk about one of my favorites.  Massage has many benefits both mentally and physically.  I have been getting massage for over 20 years.  If I am training for an event I get it twice a month and weekly leading up to the event.   On a regular basis I try and do it at least once a month.  You need to find a schedule that works for you because it can get expensive to have it too often.  If a perfect world I would like to get it once a week!  I love massage so much I became a massage therapist so that I could help others.  Here are just a few of the benefits that massage can provide you: Reduce stress - stress kills!  Many people do not realize how toxic stress is to your body.  When you are under stress your body produces more cortisol which is a ...

The bike course! I signed up for Ironman Cozumel and it would be my 10 th Ironman. I signed up just a few months before the race because I was on a high after a good Ironman race at Maryland.  I was hoping to qualify for Kona since my previous race was a good one and I placed 5 th in my age group at Ironman Maryland.  I had been having some issues with my foot but I figured since it didn’t bother me during my Maryland race I would just do a minimal amount of running leading up to Cozumel.  The plan was to give it some rest after Cozumel.  I arrived in Cozumel Thanksgiving Day and the race was on Sunday.   I had plenty of time to adjust and get settled.   I went alone so I opted to travel with a company called Endurance Sports Travel. They are great to travel with when doing a race because you don’t have to worry about all the details.   They take and pick you up from the airport and races.     Going to Mexico for the first time...

My next few blog posts will be about some of my favorite ways to recover.  Here is one of my favorite things to do after a workout.  I especially prefer this in the winter when I don't want to take ice baths I will do this instead.  The Benefits Of Epsom Salt And Essential Oils Eases stress and relaxes the body When dissolved in warm water, Epsom salt is absorbed through the skin and replenishes the level of magnesium in the body. The magnesium helps to produce serotonin, a mood-elevating chemical within the brain that creates a feeling of calm and relaxation. Research shows that magnesium also increases energy and stamina by encouraging the production of ATP (adenosine triphosphate), the energy packets made in the cells. Relieves pain and muscle cramps An Epsom salt bath is known to ease pain and relieve inflammation, making it beneficial in the treatment of sore muscles, bronchial asthma and migraine headaches. What are some uses of Epsom salt? Whe...

Getting My 5th Place Award! I recently completed the inaugural Ironman Maryland. It was a great race that had a course that suited my strengths.   I tend to perform better and place higher in my age group in moderate or hot weather with a flat course.   Maryland was all of that and more.   We had a slight amount of wind on the bike course, beautiful weather and a beautiful course.   Each course seems beautiful in its own way because I seem to say that about all of the races.   Most people who were doing the race said the weather was too hot for them but for me it could have been a little warmer. It was in the high 70’s and I trained most of the summer in Vegas with most of my brick runs done in 100+ weather temperatures.   I took the red-eye to Maryland, which in hindsight I am not sure was the best idea to do a few days before a race.   I basically missed one night of sleep because I didn’t sleep on the plane.   My friend who was also ra...

Over the years I have had various minor injuries that have put a glitch into my training.  I have been very fortunate to have been able to train through most of my issues. I have not had any major problem that had me down for any significant time.   Some of the problems include: Piraformus syndrome Plantar faciatis  Migraines Anterior tibia tendonitis Tendonitis of the retinaculum tendon - top of foot Strained glute medius Sacral cysts I am sure there are things I am forgetting but those are the ones that really stand out as causing me some issues.  Probably the worst thing I have had to deal with was the piraformus syndrome.  I had this a long time ago when I did not know about active release therapy and graston therapy which most Chiropractors can perform.  I saw a sports ortho specialist when I had piraformus syndrome and had a variety of treatments for it, none of which worked until I found ART.  I had cortisone and lidacane inject...

Exercise is great for you in so many ways but ultimately it is a stress on your body.  The goal with any training program should be to improve performance, reduce weight, build muscle, and/or increase strength without causing injury.  If done right you can limit your risk of injury.  There are several things you can do to remain injury free.  When beginning an exercise program you should get into it slowly.  Most people are far too overzealous and do too much initially.  Take your time and start slowly don't be in a hurry. It took you a while to get out of shape it will take a while to get back into shape. If you go too fast you will likely get injured. If you are beginning a running program start with a walk/run.  If you have never ran then a good ratio is 4 minutes walking 1 minute jogging doing this 20 minutes to start 3-4 days a week.  Increase your time no more than 10% each week and include recovery weeks roughly every 4 weeks.  You ca...

Everyone loves a great massage but when you are an athlete it is an essential part of your training program.   The benefits of massage are endless for everyone and for the athlete it can be an important part of your recovery and help you remain injury free. One of the main benefits of massage is increased circulation and this benefit can be good for athletes and non-athletes.   Improved circulation will help bring valuable nutrients and oxygen to tissues.   The typical triathlete or runner does an activity that causes repetitive stress to the body and each person responds to the stress in different ways.   Some people get tight calves, some get tight hips, others may be impacted in the shoulder area. Typically an athlete will have areas that the tissue has been shortened and it can cause pain and discomfort, which can also cause a decrease in their performance. One goal of massage is to lengthen the shortened tissue and a good example of shortened...