Month: October 2019

Long Course 70.3 & Ironman Race Day Nutrition Blog – Zoom Recording

by fullcircle, posted in Blogs, Nutrition

Long Course 70.3 & Ironman Nutrition Blog – Zoom Recording

This was a recorded call I did with my long course athletes who are racing Ironman and 70.3’s in the next few weeks.

There are suggestions for meals the day before the race, caffeine recommendations, and brands I personally use and recommend.

A few athletes asked questions that are important for everyone.

Here’s the link to access the recording:
https://zoom.us/recording/share/eN17Uv_V-_w5ZoibrV0qbGWLcE42vWTEIfn4_OwtG3awIumekTziMw

If you need additional support please don’t hesitate to reach out to schedule a call with me!

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

 

Rockstar Triathlete 3x’s Daniel Kaminstein

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete 3x’s Daniel Kaminstein

Coach’s Notes: Daniel holds a special place in my career as a triathlon coach because he was already a super fast athlete who was on the podium in almost every race he participated. But he wanted to be 1st overall and go to World Championships. We met at the race I have every year (The Ride On Ryan Triathlon in honor of my deceased boyfriend Ryan Williams) and he was 3rd place overall.

We connected over the phone during our Discovery Session and got to work long distance. Daniel lives in Georgia and I’m in Miami, so I train him online. I will tell you a huge part of Daniel’s success with my training program is our communication and his attention to detail. He is a full time physician, husband and father to 4 kids under the age of 12!

He asks the right questions, never misses a coach call or video analysis review and every week all you see is GREEN in Training Peaks. We have tweaked every detail of his training and equipment and video analyze several times every year. The improvements Daniel has made over the last three years is really amazing and I am super proud of these accomplishments as I know he is, although he does not mention any numbers below, I will!

1:15/100 for a 1500 Meter swim test 2 weeks before Switzerland World Champs, 23 MPH average speed on an extremely hilly and technical 40K bike course and running a 39 min 10k off the bike to come in 1st American in the 40-44 age group! Way to go Man, I know you have more, Ready when you are!

Age: 41

Profession:  Emergency Medicine Physician 

Why you chose FCC to help you on your triathlon/health and wellness journey?   Three years ago when I was first looking for a coach I wanted someone who would help me in my development as an athlete in all three disciplines while allowing me to balance all of the other priorities in my life.  I wanted to be able to train hard but I did not have four or five hours a day to dedicate to training.   I had been a successful age group triathlete for years but I wanted a coach that could get me to the next level.  My priority was finding a coach that was personally committed to me as an athlete and could design an efficient training program that would allow me to improve without requiring massive amounts of training volume.  After meeting Erinne in person and talking to her on the phone I was impressed at  FCC had to offer.   Erinne’s investment in her athletes lives from both a training standpoint but also a health/wellness mindset is what convinced me that FCC would be the right choice for me. 

What is your “A” race for this season?  My A race this year was ITU age group world championships in Switzerland. I race the international distance. 

Please share your BIG goals:   My BIG goal was to finish as top 5 in the world in my age group.  My other BIG goal is to have the fastest bike split in my age group at every race that I do.    

Tell me about your successes so far:  I am not all the way there for either of my BIG goals.  This year I did have major success in both of these areas.  I was 15th in my age group at worlds and only 5 minutes off the fastest bike split.  I have made huge progress in the last 2 years.   It has been incredible to see the improvement and to enjoy the journey not just the destination.  Some other successes in the past three years with FCC have been several overall victories in local triathlons.  I was always in the top 10 but I am now consistently winning not just my age group but overall which is not bad for a 40 year old in my view.   I think my improvement in my bike split and swim form have also been huge successes that I am extremely proud of. 

What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: 

Bike – Consistently being one of the top bikers in my age group at every race – this is big step up from where I was two years ago

Swim – My technique has improved dramatically.   I was always a strong swimmer but I can feel myself going faster based on technique improvements that Erinne and I have refined over the past few years. 

Run – this has been the biggest challenge for me – my run speed has been solid but working more on staying injury free when my run volume ramps up.  This year it was down to the wire before my big race but turned out amazing.   Was helpful to have a coach who knew my injury history and could help me stay on track even when I couldn’t do all of the run workouts I wanted to. 

Nutrition/Health: Please include any Personal Records and Goals achieved:

Name 2 or 3 things that have made the biggest difference in your journey: 

1.  Eating healthier – this has been huge.  I went from a relatively healthy eater to someone who thinks quite a bit more about how I am fueling myself.  It made a huge difference in my energy levels and my ability to perform on hard workouts and race day.  I have avoided the “easy” carbs and now focus quite a bit more on good protein sources, healthy fats and a modest amount of more complex carbs. 

2.  General focus on mental skills has been a huge help as well.  Focusing on the mental side of racing at the high end of the support has made me enjoy the races more but also made me faster. 

What excites you the most about being involved in triathlon?  I love that it is both a team and individual support.  You can be racing someone but also encourage them at the same time.  I also enjoy the complexity of the sport.  There are so many different aspects of being a good triathlete so there is always an area to improve.  It is not just about being fast on the swim, bike, run.  Knowing your equipment, knowing the race course,  getting fast through transition are all essential components of making you faster.   No matter how long I compete in triathlon there will always be more to learn and improve on which makes it a great life-long pursuit.  I have also loved seeing my kids get involved.  My three oldest have all competed in triathlons and it is now the family sport.  

What would you say to another person who was on the fence about joining our training program?  Almost all of the coaching I have had through FCC has been remote.  I have had some in-person coaching sessions but most of what I have accomplished with FCC has been a combination of great planning, great communication and dedication to an individual approach to my training and racing.   There are lots of programs and coaches out there but if you truly want to improve in this sport you need someone who sees you as an individual and thinks holistically about your progression as an athlete.  FCC does an incredible job on all of these accounts.  If you are local to Miami you have a huge opportunity to train and race with some of the best of our sport.  If you are thinking about joining and doing most of your coaching and training remotely I can attest that Erinne and her team can make it work for you!   

P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

Recover Quickly

by fullcircle, posted in Blogs, Race Specific, Recovery, Ultimate Tri Camp

How to Recover Fast

I have athletes that don’t fully understand the benefit of tapering for a race. They show up on race day feeling flat and tired and wonder why they don’t get that podium or personal best.

It’s definitely a skill to be able to tune into your body and feel if you are recovered from training or not. There are so many tools these days that you can track your training and use an APP to tell you if you should train hard or you need to recover. I use Garmin, HRV, TrainingPeaks to help my athletes gauge their level of fatigue but there is an inner knowing as well. I believe in just asking your body and you usually get the correct answer. But will your ego allow you to rest? That is the question. So, I say experiment with different amounts of easy/ recovery days after blocks of training days and find your own sweet spot. If you need to recover in a hurry these suggestions below work great!

Other things to consider about your recovery/ taper leading up to a race. Is it short course or long? Is it an A, B or C race? “A” priority races definitely require a bigger longer recovery leading into them , IF you want to have that peak performance. “C” races can be trained right through.

How many days you take is individual to you and your circumstance.
As a rule, the longer the race the longer the taper.

Ironman taper can be from 2-3 weeks,
70.3 can be 7-14 days
Olympic distance 5-7 days and a
Sprint 3-5 days.

Some athletes need more or less depending on age and experience level.

With all that being said, if you need to get recovered fast, here are my top recovery recomendations and tools.

Sleep: Did you see that article about how much sleep Roger Federer gets a day? 12 hours!

Studies show sleep is the absolute best, legal ergogenic aid out there. My minimum RX for fast recovery is 8 hours, but 9-10 would be better for 2-3 days minimum. You will feel like a kid again with tons of energy after you get this much sleep.

Do some Working IN (my definition of building energy instead of depleting it).
Examples of working in are taking a restorative yoga or Tai chi class. Don’t have that much time? take 10-20 minutes and walk barefoot or simply lay on the earth, on the grass or the sand on a beach. Get in the ocean, lake or even a pool and just float around (not training). Meditate. Practice silence and listen to nature.

Breath Work – 1,3,5 or 10 -20 minutes of just sitting or laying and breathing. If you type in ” Breath Work” into YouTube search there a ton of videos teaching you how to breath to improve energy. Try one. or check out Wim Hof – The Ice Man and follow his breathing techniques on Youtube.

Ice Bath- This can be uncomfortable but works sooooo well and is so worth it. As little as 2 minutes a few times a week combined with above breath work and meditation is like magic for resetting your nervous system and actually proving effectiveness against anxiety and depression! Even a 1 minute cold shower can stimulate the nervous system in a positive way. Check out my video here- on my Wim Hof Ice Bath Experience
(I am so excited to have just taken my first Wim Hoff Breath class and will be including his breath work and ice baths at my 2020 Ultimate Tri Camp! Check out the Video Here )

Massage – Getting a deep tissue massage every or every other week can really help your muscles stay supple and recover quickly. 
Contact Jeff Lindsay, he’s an FC favorite!
305-720-7920 / For a soothing or invigorating in-house massage.

Compression Socks – After a training session massage and an ice bath put on your compression wear for improved circulation and ultimately faster recovery.

Normatec or E Relax – or any other brand of segmented compression can improve circulation and help you recover quickly

Hyperice Hypervolt, Theragun Vibration Therapy or Marc Pro and Compex can all be helpful modalities to help your muscled recover quickly and of course there is good old fashion

Recovery Session
Our Amazing sponsor Athletix Rehab offers awesome recovery sessions that include many of the above suggestions, without you doing the work. They do it for you, while you just enjoy.
Contact Athletix Rehab Recovery if you need physical therapy or one of their other amazing services.
Don’t forget to ask for your Full Circle member discount. Ph (305) 501-0231.

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call:  http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

Rockstar Triathlete Matthew Humphrey

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Matthew Humphrey

Coach’s Notes:
When I met Matt for our first swim lesson he had very little experience swimming, biking or running and told me about the bet with his brother to race an Olympic distance triathlon. Of course I wanted to help him to win against his brother! Little did I know how competitive he would be. I normally recommend a few sprints before an Olympic and a few Olympics before a 70.3, but not with Matt- He is leap frogging up the race distance ladder and actually doing great! After a few important lessons about slowly progressing in the speed work and bike handling skills- He is a true Rockstar Triathlete. Super inspired by your will to challenge yourself and keep striving for more- Let’s pick that Ironman and get to work. Thanks for choosing Full Circle for your journey!

Age: 36

Profession: Professional Poker Player

Why you chose FCC to help you on your triathlon/health and wellness journey? Initially, I didn’t know training groups like FCC existed for triathlons. In what started as a challenge from my brother, we decided to attempt an olympic triathlon. I met up with Erinne to get a swim lesson and she told me a little bit about the team and what she offered. Realizing how little I knew and how far I had to go, I jumped at the opportunity. 

What is your “A” race for this season? I just completed my “A” race for this season, Augusta 70.3

Please share your BIG goals: First and foremost, my goal has always been to be consistent with training. The ultimate goal is to complete a full distance Ironman. I just signed up for Ironman Texas this morning! 🙂

Tell me about your successes so far:  I completed three races this year, all of which were first time accomplishments. A sprint, an olympic, and a 70.3. 

What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:
Swim: I went from not being able to swim 200m to becoming a very comfortable swimmer. 

Run: On my first mile test I couldn’t finish it without walking. I told Erinne I was never going to be a good runner because I had too much pain in my knees and feet. Two weeks ago I ran a 7 minute mile. Pain FREE!

Bike: I successfully survived my first bike crash 🙂 with no broken bones!


Name 2 or 3 things that have made the biggest difference in your journey:
1. Erinne and her coaching have definitely been the biggest difference maker in my journey. Not only hearing the “what” but the “why” has made me feel super comfortable in my training.

2. Getting the chance to race with Kerry Gruson. I highly recommend participating in one of the relay races with her. She has an amazing outlook and the energy you feel during the race is contagious. I thought of her often during my Augusta 70.3.

3. My support system. Having my brother to race against and my fiancee to support me at home has made all he difference. Anyone in this sport knows that it’s not just you making huge lifestyle changes and sacrifices.

What excites you the most about being involved in triathlon?
Most of all, I love that your goals should be constantly changing and evolving. I love that you have to be honest with yourself about your training because once you get out on the course it matters. Lastly, I love the camaraderie of the training and watching other people accomplish their own goals. 
What would you say to another person who was on the fence about joining our training program? 
Kerry Gruson has a great quote, “Without a recipient, there can be no giving; so I don’t see needing and asking for help as implying weakness. Receiving with grace is as crucial and honorable as giving.” Letting someone help you with your journey makes it more special, not less. 

 P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

 

Rockstar Triathlete Olga Ulloa

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Olga Ulloa

Coach’s Notes:
Olga always gets it done with a smile on her pretty face. She came in as a total beginner on the swim and bike with some run experience, but had some big goals for 2019/ 2020. I love it when I hear BIG DREAM goals where people need to stretch to achieve them. This was Olga. When your WHY is big, you show up and get the job done. Juggling family, work and triathlon takes a commitment.

I honor all the amazing accomplishments you have achieved Olga, and we are just getting started. More big things await. Please keep your child like wonder and spirit with every success, you make everyone smile with your enthusiasm and support! Way to go girl – 50 looks amazing on you- honored to know you. XO

Age: 49

Profession: Paralegal 

Why you chose FCC to help you on your triathlon/health and wellness journey?

This year I will be turning  50 and as such I wanted to  accomplish something that would bring in “50” with a bang and take me out of my comfort zone as well as challenge my soul.  True to my wild spirited nature, I decided that I would complete a Triathlon.  Having never swam or ridden a bike for purposes other than  fun;  I took a leap of faith and  I joined FCC six months ago .  It was one of the best decisions that I have made.  Since joining FCC, my first Tri was the SOBE classic where I came in 9th in my age group. I also raced several of the Multirace Troligy SPrint Triathlon and was so happy i got 3rd place and ultimately qualified for USA Triathlon Age Group 2020 National Championships in Milwaukee, Wisconsin 2020!  I could not have been able to accomplish all of this in such a short period of time without the support and guidance that  Coach Erinne, Coach Dennis and Coach Daniela from FCC.

What is your “A” race for this season?: 

I have  a lot going on for this season.  I am attempting to complete  the 2019-2020  Life Time  “PERFECT STORM” SERIES where I have to complete 1 Full Marathon, 3 Half Marathons, 2 International Distance Triathlons, one 10K and one 5K. However, the one that I would consider my “A” race would be the 70.3 Puerto Rico in March 2020.

Please share your BIG goals: 

I want to be able to execute a “glamorous” swim stroke without looking like a turtle while I swim and conquer the bike portion of the triathlon by becoming a smarter and stronger cyclist like “Lucy Charles” LOL … and  complete the Puerto Rico 70.3 in good form. 

Tell me about your successes so far: 

The biggest success so far for me has been conquering Magenta, my bike.   I would have panic attacks while riding and executing the one leg drills along the road as asked by Coach Dennis.  Coach Dennis along with Coach Erinne guided me and gave me the confidence that made me realize that I could do this and I was stronger than I ever knew myself to be. Since those days, I still freak out here an there but I do so with  confidence, grace and control.  

What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:

I have improved my 400 yard swim from 10:56  to 7:46 , I have increased my bike speed from a 15 MPH to 18MPH and my 5K from 10:07 pace to 9:46.

Name 2 or 3 things that have made the biggest difference in your journey: 

1. FCC has taught me discipline and consistency.  Waking up so early and getting my training in early has  also helped me be more productive both at work and at home.

2. FCC has helped me in making better nutritional decisions to improve my success as a triathlete but most important to live a healthier life.

3. Accepting failures as part of the road to success.  Listen to your body when it is tired. and take recovery days and weeks as prescribed

What excites you the most about being involved in triathlon?
There is nothing more exhilarating for me in a triathlon than race day.  I get butterflies in my stomach and my face lights up with joy when I see all of the love and support from my husband, Giovannie, my two boys , my family, friends and coaches who cheer me on as I perform and execute my race plan.

What would you say to another person who was on the fence about joining our training program? 

If you want to experience the feeling of accomplishment, satisfaction and pure gratification through training and race participation , join the FCC team as you will part of an active lifestyle while having fun.

 

P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today, or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

 

Training Peaks & Performance Manager Gold Group Call Recording

by fullcircle, posted in Bike, Blogs, Run, Swim

Training Peaks & Performance Manager Gold Group Call Recording

This was a great “Gold Program” group call with so much great information about the Performance Manager and all your Training Peaks data.

Don’t miss these calls and start asking questions!

Thanks Gaston AKA “TRI-NERD” for all your help!

Here’s the link to the recording:
https://zoom.us/recording/share/Oon2qxex1fl8LyKKHrU5URId2P2CjXd3s2FyrodPeZ2wIumekTziMw

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.

Have You Made This Critical Mistake?

by fullcircle, posted in Blogs, Mindset

Have You Made This Critical Mistake?

One of the biggest mistakes I’ve seen clients making over the years when they come to me is that they’ve spent months or years trying to piece together information from too many different sources to help them change their bodies, and lifestyle to achieve results.

  • A workout from YouTube here.
  • A recipe from Pinterest there.
  • A new random 7-day body transformation challenge next month.
  • Then a 10-day cleanse after that.

Maybe you even feel like you’re on track at some point.

But then, in line at the grocery counter you see a magazine that shows you the next best thing to…

You find yourself distracted, switching gears, and in another new pursuit.

Does this sound familiar?

If so, you’re not alone.

People today are far more confused than they need to be when it comes to getting the body, health and performance results they desire.

Piecing together random bits of information creates confusion, not transformation.

If you are looking to buy yourself speed, positive change and results in your body and lifestyle, there’s nothing more effective than following a proven plan and having accountability for that plan along the way.

That’s exactly what we do here at Full Circle Coaching. Want proof? Check out all of my Rockstar Athlete Blogs on my website here, and read about all the stories of transformation. You will be blown away.

If you’re ready to get better results faster and sustain them long term; We are here for you and super excited to support you!

Coach Erinne Guthrie

If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom and much much more.