COACH CYNDEE

It is getting  cold and most likely your race season has come to an end.  Take it easy for a few weeks after your last race and make sure you get back in the swing of things quickly.  Don't take too much down time.  Use the off-season to build some of your weaknesses and make your strengths even stronger.  If you need a lot of help in the pool then you should be getting in the pool a minimum 3 days a week.  If you can you should be in the pool more than three days a week.  You don't have to swim long each time but a weak swimmer will only get better by swimming more often.  If you have a run one day then hop in the pool for a quick swim after your run EVEN if its only a 20 minute swim.  In the cold weather getting in the pool is tough but you have to do it to become a better swimmer.  If you are a weak cyclist then getting on the bike 4 to 5 days a week is a good idea.  If possible 2 of those days should be outside and 2 on the tra...

I had my last race of the season a few weeks ago.  I always like to reflect on my performances when I know I am done for the year.  Last year I wrote a blog post defining my 2012 season goals.  Part of looking back on my season is to identify what goals I achieved and what goals I didn't achieve.  I also want to plan my 2013 season races and goals based on my achievements in 2012.  This is a brief recap of what I planned for 2012 and what I actually did: January - Arizona Marathon - goal was to PR with under 3:39 Did not PR did 3:45 February - Panama 70.3 - have a PR (personal record) for a half I didn't have a PR however I qualified for 70.3 World Championships which was even better than a PR and totally unexpected.   April - Rage Half Ironman - goal was to have a really strong bike performance I beat my bike performance by almost 20 minutes over the previous year and beat my overall time by 15 minutes over the previous year.  My run ...

Some Of My Favorite Things When Oprah was doing her show, each year she would have a show dedicated to some of her some of her favorite things.  This blog is like that with a twist.  It is Coach Cyndee’s favorite things ONLY they are all related to health and fitness.  These are things I would not want to live without!  So here it goes: Kswiss Kwicky Blade Running Shoes.   I have these shoes in just about every color and for the past 3 years they have been my FAVORITE running shoe. Here is the latest picture of my most recent color......all I can say is awesome! www.kswiss.com   CEP Running Socks. I think I have these in every color too.  I have them pictured with my running shoes.   I like both the sleeves and the socks.  I can’t remember life before these compression socks.  They are the best ones out there! www.cepsocks.com   Headsweat Visors ......preferably with the Coach Cyndee logo but headsweat visors a...

After The Race Debbie, Terri and I My last race of the year was yesterday in Utah at the Kokepelli Triathlon.  I did the Olympic Triathlon.  I was fresh off of the Worlds 70.3 Half Ironman just one week ago.  I didn’t have any expectations for this race. I just wanted to have fun and race with friends and clients.  I signed up to race OPEN category because I wanted to start in the first wave.  This way I could finish and see everyone else finish.  I have never raced in OPEN.  I have raced ELITE and it was a very competitive group.  OPEN was different because really anyone can sign up to race in this category.  We were getting the swim course instructions from the race director and I was halfway paying attention.  I am a good swimmer but never in the front so I just follow everyone.  The buoys were kind of confusing because they had buoys out there for boats and swimmers.  The swimmers buoys were spread far apart.  We...

Racing the World Championship 70.3 yesterday was a great experience.  This was extra special because it was a big race in my hometown Las Vegas.  I qualified for this race back in February at Panama 70.3.   In Panama I was 2nd in my age group earning a spot for the World Championships.  I was very excited leading up to this race.  My parents were coming down from Montana to watch the event. I have so many friends and clients that were planning to come volunteer and watch.  I was racing with the best triathletes in the World!  Talk about pressure.  I am usually not nervous before races but this one had me a little on edge.  I was really well hydrated leading up to this race.  I also had a great taper and felt ready to race. Race morning is always questionable how much food I can get down.  I managed to get down a entire power bagel with peanut butter and honey. I also drank a muscle milk.  It was good that I ate all that becaus...

I am currently training for Ironman 70.3 Worlds on September 9th.  This past Sunday was a hot and humid day to train in Vegas.  I hope on September 9th the weather is a little better or less humid.  By the time I finished my run on Sunday it was noon.  I would have still been running if it were race day and let me tell you it was HOT.  I can handle the dry hot heat much better than the humid hot heat.  I feel as if my training is going good leading up to this race. It is my last big race for the year and that is always a great feeling. I had a pretty busy year of training and am ready for a little break after this race.  Last year was the first year this race was in Vegas.  I decided to check race results last year.  There is some serious competition in this race.  I realized it is the best in the World and everyone has to qualify, but wow there are some fast age groupers out there.  I am hoping to complete this is 5:30 or better. ...

After The Race! I am currently training for Ironman 70.3 World Championships in Las Vegas on September 9th.  I decided to add an Olympic race into my schedule this past weekend.  I figured it would be a good training race and good to get out of the heat in Vegas.nCurrently it is over 110 degrees in Vegas so we thought we would get to cooler weather in Flagstaff Arizona.  It was a super idea and I must say Flagstaff is a great place to race or even just train in August.  The weather was perfect in the morning and afternoon.  Each day we got some late afternoon showers but by that time training was over.  I told my boyfriend I wish I could live up there for July and August each year.  It was incredible.  A lot of people come up for this race from Phoenix so the competition is pretty tough.  I felt pretty good throughout the race and started my run with a 7:30 pace.  That is really great for me and at 7000 feet I felt good about it....