COACH CYNDEE

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...

Everyone knows that weight training or resistance training will help you build muscle.   Muscle fuels your metabolism and is your friend.   To have a metabolism of a teenager you need to have more muscle and less fat.   Lifting weights several times a week will help you build muscle but that is not the only part of the equation.   Your muscles need more than resistance training to grow.   When you lift weights you tear down your muscles. The process of repairing them will lead to growth.   There are some important things to do for proper muscle repair and growth.   All of these things play a crucial role in the entire process. Factors Affecting Muscle Growth ·          Protein intake – The RDA for the average person is pretty low in this area.   The suggestions for people who workout can also be confusing because it is a pretty broad range.   For the average person who exercises an easy rule of thum...

Wow January 15th is almost here and that means I have to run 26.2 miles this Sunday.  I put the marathon as part of my ATP (annual training plan) this year.  Now that it is here I am wondering why I wanted to run another marathon.  Of course I talked several other people into it with me so I will not suffer alone. I am not sure if that will make me feel any better race day. I have done so many triathlons, Ironmans, Ultra Marathon (50 miles) and I love to run people assume I have done a lot of marathons.  That is not the case.  I can give you a short list of my marathons that I have completed: Maui Marathon (my first) Honolulu Marathon Vegas Marathon (2 times and 1 dnf) read one of my original blog posts on my dnf at Vegas one year. It is quite amusing:) San Diego Run With The Devil ( I was attempting the 50 miler and got heat exhaustion so I only did 35 but received a finisher medal for the marathon so I guess I can count this one!) And ...

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...