COACH CYNDEE

Some races go great and some don't go as planned.  You read my recap from my Ironman where I had a PR now hear another perspective.  Iron Man South Africa – Race Recap by Michael Ratner Iron Man South Africa has been a “bucket list” race for me since South Africa became part of the Iron Man race circuit nine years ago. Since completing Iron Man Texas in May last year and feeling great about my accomplishment and time, I thought the timing was perfect to sign up for the IM SA in April this year. Johannesburg South Africa is a 17-hour flight from DC and DC is 5 hours from Vegas, so do the math…many hours on a plane!! IM SA has always been staged in Port Elizabeth on the Eastern coast of South Africa so when we arrived in Johannesburg we weren’t done traveling yet; we still had a 1-½ hour flight down to PE. We arrived a few days before the race to acclimate somewhat and to swim, ride and run parts of the course. We also had to register, to check o...

At the bike drop off the day before the race I originally got into triathlons for the competition and to stay healthy and fit.  I now find myself racing in some really great places and it has become such a great adventure. I recently went to Port Elizabeth, South Africa to compete in the Ironman.  It was a long way to travel but it was the race of a lifetime.  I got to experience racing in such a beautiful part of the world and racing amongst people from all over the world.  I finished in 11hours and 18 minutes, which placed me 7 th in my age group.  That was the best time for me in any of the 6 other Ironman events I have raced. It was also the highest placing I have had.  Just as a frame of reference my worst time in an Ironman was at Ironman St. George with an overall time of 13:41 and my previous best time was in Texas with an overall time of 11:41.  South Africa was a great day for me.  This was the first time I have ...

The best thing about racing is that you can see some really great places from a completely different perspective.  I raced last weekend in Puerto Rico at the 70.3 Half Ironman.  My training leading up to the event was great considering we are doing an Ironman in April I was ready to go for this Half.  We took the red-eye Thursday night to arrive Friday in Puerto Rico for a race on Sunday so it was going to be a quick trip.  I started feeling a bit congested as we headed for the airport. I shrugged it off as allergies.  Once on the plane my throat was getting sore and it just went downhill from there.  By the time we arrived in PR I was feeling really bad with chills, aches, congestion and sore throat. I don't know for sure if I had a fever but I most likely did.  I was disappointed because I knew even if I could race Sunday it wasn't likely going to be my best race.  I got to the room and went straight to bed while Michael went...

Running in Las Vegas at the beautiful Red Rock! I know many of you have been waiting for my top training secrets revealed so here they are just for you!   Fuel your body like a pro! So many people think because they train so much they can eat whatever they want.   You need to fuel your body with the right food.   Junk food will not improve your performance.   Non-processed real food will fuel you to win.   Quit eating protein bars and drinking protein shakes and eat real food. I am not saying I don’t ever eat a bar or drink a shake but keep them to a minimum.   Eat foods such as brown rice, quinoa, oatmeal, and get plenty of protein to help your muscles recover.   Keep fat to a minimum and use only healthy fats.   Get out of your comfort zone and mix up your training all year long.   Some people think in the off-season they don’t have to do any interval work or speed work.   Sure there are times you will do mo...