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Email Address
(607) 277-3861
Fax # (607) 277-0247
(607) 319-0149

Group Coaching

Cayuga Coaching Podcast

Check out our new podcast series. Stay tuned for more podcasts as they become available!

Mindfullness Podcast

Indoor Triathlon

On February 8th, join us for the 6th annual Indoor Triathlon, brought to you by Cayuga Coaching! This Triathlon will take place at Island Health & Fitness, utilizing the lap pool, stationary bikes and treadmills. Never attempted a triathlon? No problem! This triathlon is perfect for all ages and skill levels so everyone is encouraged to participate!

This indoor triathlon will feature a 10 minute swim, 30 minute bike and will finish with a 20 minute run. Go at your own pace or try for a personal best! 

Island / ITC Member: $25
Non-Member: $40


For more information about the Indoor Triathlon or Cayuga Coaching contact Cayuga Coaching's Program Coordinator Dillon Shaffer:

Click here for more information
Indoor Triathlon 2020  

Indoor Triathlon Training 2020

Cayuga Coaching: Endurance Focused Training

4 Week Winter Training Programs Start January 4th, 2020

Cayuga Coaching is offering Swim, Bike and Run Training this winter in preperation for spring and summer time races. Participation in these training programs will lead up to the Cayuga Coaching Indoor Tri, to be held on February 8th, at Island Health & Fitness. 

Swim Class (TI Level 1): Monday Jan 6  7:00am-8:30pm
Running Lab: Thursday Jan 9                  6:30pm-8:00pm
Bike Class: Saturday Jan 4                     10:00am-12:00pm

1 Sport: $99, $120*
2 Sport: $160, $200*
3 Sport: $125, $150*

(Sport options - Swim, Bike or Run)

*Indicates non-member pricing


For more information contact Cayuga Coaching Program Coordinator Dillon Shaffer:

Indoor Tri Training Flyer  

Senior Swim Lab

Senior Swim Lab


Tuesday & Friday afternoon 12:30 - 1:30 pm.


What: A one-hour session of hands-on instruction in a warm pool. We gently and patiently explore:

• Ease, balance and relaxation in the water

• Elements of efficient freestyle (crawl) swim technique

• Breathing with freestyle

• Sustainability

In this playful environment, we interact with one another, and teach and encourage one another under the guidance of Total Immersion Swim Master Coach Shane Eversfield.


Who: This is a fun, safe and educational environment for seniors who want to learn how to swim, or improve their current technique. Regardless of current skill, expect to increase your level of enjoyment and engagement. We welcome:

• Beginners new to swimming

• Novice swimmers who have some experience but still struggle

• Recreational swimmers who want to refine their technique and sustainability



• Tuesday & Friday afternoons, 12:30 pm - 1:30 pm



• Island Health and Fitness (downtown location: 310 Taughannock Blvd.)

• Warm Pool


• $12/class, payable at the Front Desk at Island (includes entry fee to Island)




Bordoni Functional Training

Gather your Mud Sweat and Cheers team for this functional training program that will build your strength to climb walls, jump and carry. Get prepared for a great workout and great fun! 


Starts February 4th

Tuesdays and Thursday 5:30-6:30 pm

12 Week program



Island Health & Fitness

310 Taughannock Blvd

Ithaca, NY 14850


Cost: $280 per Individual




Cycling Lab

Bike Strength and Efficiency Starts January 6, 2020 !



Cayuga Coaching will be hosting an 8 week indoor cycling lab to help keep everyone race ready condition. All skill levels are welcome! 

Saturday 10:00am-11:30am




For more information contact Cayuga Coaching Program Coordinator Dillon Shaffer:

Morning Masters Swim Group


Weekly meeting starts January 7, 2020


Tuesdays 6:00 - 7:15am



  • 10 - minute assemble on deck and drylands drills
  • 20 minute in-pool warm-up with drills
  • 45-50 minute freestyle swim task-oriented intervals 
  • Always with technique focus
  • 50 to 400 yard range for individual interval
  • 2400-3000 total yards
  • Feedback from on-deck coach Shane Eversfield
  • Periodic video recording with commentary, emailed to you
  • Drop-in fee: $10 IHF members, $12 non

Total Immersion Level 1

Starts January 6, 2020!


Mondays 6:30 - 8:00 pm




January 7, 2020


Tuesdays 6:30-8:00pm



Member: $160; Non-Member: $180


Learn to swim freestyle in a relaxed
environment and warm pool.
Emphasis on efficiency,
sustainability and enjoyment.
Taught by Total Immersion™ Master
Coach Shane Eversfield.

Sign-up today at the Front Desk!

Total Immersion Level 2

Starts January 9, 2020!


Thursdays 6:30 - 8:00 pm


Member: $160; Non-Member: $180


Intermediate/Advanced Level –
Advanced aspects of efficient
endurance swimming technique.
Prerequisites: completion of
Level 1 or approval from Shane

Taught by Total Immersion™
Master Coach Shane Eversfield.

Sign-up today at the Front Desk!

Kaizen Skills

STARTING January 5, 2020!



Sundays from 12:00pm-2:00pm
3rd floor studio, Island Health & Fitness


While you are training for your endurance goals, you also have the opportunity to develop and exercise your most promising and infinite resource as a human being. This resource is free and inalienable for all. Use this resource to heal and empower yourself, in sport and in life:

“Shane Eversfield, I love this kaizen mindset!”
– Wayne Kurtz, Triple-Deca Iron Triathlon Finisher


MEMBER: $240


What? Through Kaizen Skills for Athletes you will develop powerful navigational skills to maximize return on your endurance training investment… for a lifetime. Far more potent than your increased athletic accolades, you will learn to use these skills to pursue mastery and to experience brilliance in every area of your life.


Who can benefit? Kaizen Skills for Athletes has already benefitted athletes of all levels and activities from novice to elite: triathletes, runners, swimmers, kayakers, as well as weight lifters and cross-fit athletes.


For more information contact Shane Eversfield,

Click here for more information
Kaizen Skills Flyer  

Swim Video Analysis

Check out the link below for a sample video.


Swim video link


Email Shane Eversfield at to schedule your swim session.


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