COACH CYNDEE

The past two years when training for my Ironman race in May I have said that it was my last Ironman.  Each time I have signed up for another Ironman after finishing the race.  I am here again in the midst of my training for Ironman Texas in May and I am telling you this is my last Ironman!  It is about at the height of the training when my life is ONLY work and training that I feel this way.  Today I spent the day training 6 hours and 20 minutes.  Then I got a massage that was not very relaxing (mostly because I was exercising for 6 hours today and I was so tight she had to work alot of things out).  Tomorrow I have to ride about 2 hours and Sunday I have to run 14 miles and swim for about an hour.  Doesn't that sound like an fun weekend?  That is exactly why I don't want to do another Ironman.  Training for an event like an Ironman is no joke. It is hard work and all encompassing.  During the height of training your life becomes w...

Incorporating water running into your training may be the best thing you can do to get to race day injury free. I have done it and I recommend it to clients all the time. If you have any injuries that seem to be aggravated when you increase your mileage then incorporating deep water running into your training might be the missing link in your training program. Here are some good examples of when I would recommend deep water running: Training for something such as a marathon can require up to 40 miles a week of running.  Many times I come across a client that has had several injuries. Many times as they increase mileage they have various issues.  With these clients I will decrease the mileage outside by one or two days and add deep water running on those days.  They will still be required to do their long runs.  One or two of their shorter runs will be done in the pool.  The schedule will typically be 5 days of running brok...

I spent many years (17) working in the vitamin industry before working full-time as a trainer.   I would like to give you some of my top recommendations for supplements. Foundational Supplements ·          Multiple Vitamin o    General – for women and men I like a few brands §   Nature’s Way Alive multiple (take 3 a day) or if you don’t want to take pills you can get the liquid §   Alive multiple vitamin has specialty formulas for women, men, seniors.   These are good options §   If you want a one a day try Natrol’s One A Day formula called My Favorite Multiple.   Check packages carefully because they make several and they all look very similar. §   GNC also makes a few good multiple vitamins.   One a day the Ultra Mega is good.     Women’s and Men’s specific formulas are good too but you will be required to take 2 pills a day. §   Life Extension has some really great formulas. ...

Today we planned a long workout.  We were going to ride 50 miles, run 50 minutes and swim 50 lengths of the pool.  Why you may ask would you do that on a perfectly good Sunday?  Well today was my boyfriends 50th birthday so that is why we decided to do it.  We are crazy triathletes so what better way to celebrate.....right?  Well today I would say wrong to that.  I knew from the beginning of the ride that today was not a going to be a great day for a ride.  As soon as I knew my body was not into the ride I decided to keep an easy pace. That is what I did for most of the ride.  My hips were feeling pain today and then halfway into the ride I developed a throbbing headache.  But like any strong minded triathlete I was not going to give up.  It may be slow but I was going to get it done.  That is what I did. I  didn't try and break any records.  I took it easy on the bike, my run was pretty slow and the swim.....well it ...

Picking up my 2nd place award at Ironman 70.3 Panama! It came up  so fast.  My second race of the year was here and I didn't feel 100% prepared.  It was Thursday 2/09/12 and we were off to the airport headed for Panama to race the 70.3 Ironman event.  I was confident Daisy, Tigger and Spec were in good hands with my client Jeff G.  I felt pangs of guilt as I said goodbye to all of them and headed out the door for my next adventure.  We already completed one race for the year in January, we ran the Phoenix marathon.  I felt my run was strong but didn't put nearly enough time on the bike training for this race.  The swim is 1.2 miles, bike 56 miles and run 13.1.  The weather was going to be HOT and this is coming from a Vegas girl.  Hot and humid is much worse than what we have in Vegas, the heat in Panama was mid 90's and the humidity was in the 60-70% range!  This is apparently the low humidity season for them and their dry ...

Yes it is only February and I already have my second big race of the year coming up next week. I am racing the Half Ironman in Panama.  In October when I decided to do it I thought that it was a good idea.  Now that it is here and I just did a marathon a few weeks ago I am thinking it was not such a great idea.  But here we are and we have invested enough money we can't back out now!  Some of my challenges with this race are: I just ran the Phoenix marathon January 15th so much of my training was focused on running. I have had limited time on my bike.  My swim is solid but I would have liked to have been on my bike more. Panama is about 90 degrees and very humid right now.  Vegas is cold and dry.  I am hoping the heat doesn't get to me. I traveled last year to Costa Rica in February to do the REV 3 Half Ironman.  I traveled with a company called Endurance Travel.  We will be using them for my race in Panama.  It was the ...

I remember my first Ironman. I was in great shape and felt really strong going into the race. I had followed the plan and completed my assigned training.  I felt like I was going to have a great race.  The one thing I underestimated the importance of was my nutrition during the race.  I had never had any problems in any of the Half Ironman events with my nutrition. I figured I would do what I did for the few Half Ironman events that I did.  I had a wake up call when I got to the run. I had not taken in nearly enough calories and was suffering......lesson learned.  My total race time was OK at 12:11 but if my nutrition was better during the race I am sure I could have done much better.  Completing an Ironman can be as much about what you eat as it can be about how well trained you are going into the race. As a coach now I try to tell my clients the importance of nutrition in training.  You can be 100% physically fit and ready for your Ironman and if yo...