Month: March 2021

Springtime strategies for your health

by fullcircle, posted in Blogs, Mindset

Springtime strategies for your health

There’s just something powerful and restorative about spring, isn’t there? We want to get outside, enjoy the sunshine and the flowers, and – let’s admit it – maybe show off how we look at the beach or the park, right?

For some people, it’s hard to feel confident, though. And this year – after the pandemic and the horrible winter weather – it might be worse than usual.

Not to worry! Here are 6 easy springtime tips or better health and confidence. 

  1. Set a date for a race or similar event. During the pandemic, most races were cancelled. But more and more races are happening and you can even do a virtual races. This is my best strategy to be accountable to your training. The date on the calendar helps you keep moving knowing you have to show up on that date and perform, at any level. You can sign up online and complete the course at a time you choose. 
  2. Schedule workouts on your calendar. That way, you’ll remind yourself – and be less likely to blow it off. Everything feels more official when it’s on your calendar, right? I use Training Peaks App for myself and my whole team. I wake up every morning and there is my workout.
  3. Limit social media. Nothing makes me feel less confident than scrolling through Instagram or Facebook. Plus, if you stop looking at your phone right before bed, you’ll sleep better – which gives you mental and physical super-powers including confidence and better health.
  4. Work out with a friend. Go to the gym together, if that’s an option, or schedule runs and walks outdoors. You and your pal will keep each other accountable, and friendships are powerful tonics against the stress we’re all under.
  5. Have fun. Maximize the season’s positive vibes by doing something you actually enjoy – especially if you’ve been locked away all winter or doing something you didn’t even like. Studies prove we’re more likely to stick with exercise when it’s fun. Join a group like mine!
  6. Lay off the junk food and alcohol. OK, this is always good advice, but especially now when you want all the big assists you can get. Have some fruit and a glass of water instead. You’ll feel better and it’ll help you look better than eating chips and drinking another beer.

Let me know which of these you’re going to try and if you have other ideas!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. 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, Mermaid and much much more.

“Let me think about it.”

by fullcircle, posted in Blogs, Mindset

“Let me think about it.”

There’s a phrase we all tend to use when we want to politely get out of certain situations – usually right after someone has asked us to make a commitment.

And that phrase is, “Let me think about it.”

I’ve used it. You’ve used it. Everyone has.

  • Take out a car loan? Let me think about it.
  • Buying a house? Let me think about it.
  • Accept a job offer in a different town? Let me think about it.

But here’s something you don’t need to think about at all, ever: Taking action to improve your health.

It is truly a no-brainer. There is no decision, no option, no “con” list to go up against the endless “pro” list.

I could load you up with reasons, but you already know them. If you want to improve your life, enjoy it more, and extend it longer – then you have to exercise and eat better. Simple as that.

And while we’re being honest, my friend…you’ve gotta get support if you really want to be successful long-term.

So, when you’re ready to ACT on that knowledge, I’m here to help!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. 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, Mermaid and much much more.

Warning! Do not race “Challenge Miami” without this:

by fullcircle, posted in Blogs, Race Specific

Warning! Do not race “Challenge Miami” without this:

It’s race week
Are you ready?
I hope so…

This one tip will guarantee your best race day performance!

1- race plan: Create your race plan. It’s a map for your mind to follow visualize and then perform your perfect race performance.

It’s very simple, write out by hand or in notes on your phone everything you plan to do from the morning before your race to after you cross the finish line.

Important things to include, be very specific! The more details the better.

  • All nutrition during the day before the race and before, during and after the race. Get -paces for the swim, bike – use power if possible – or heart rate- rpms and run
  • Negative split – each portion of the race. This means to start a little conservative and build into your speed that you have trained for the distance of the race you are competing in. This is very different for the sprint and the middle distance

Sprint race is zone 4-5, the whole time unless it’s your first race and you just want to finish. Middle distance I recommend to start in zone 2, and build into zone 3, for all three disciplines.

Use TriCalc3.com, I love this app!

Your time goal numbers have power. If you want to improve and do your best you need to give your numbers energy!

You need to know your paces and give yourself mini goals for each portion of the race.

This app allows you to predict your race time down to the minute!

See image for example from one of my athletes.

Mantra
Do not forget to include your mental skills and mantras for each section of the race, this is imperative.

After your race plan is complete you can take 5-10 min every day and imagine your perfect race!

Include all your senses

How it will feel to be in that perfect flow state

Your mantras for each section of your race

Some of my favorites are:
Swim; Long and strong, Bike; perfect circles perfect power, Run; fast arms fast feet.

Follow your individual pace plan and give it all you’ve got to the end!

Science proves that when you want to quit there is usually up to 20 % more in your tank and lastly, whether you believe you can or you cannot, it’s true!

So choose to believe in yourself and your plan. You got this and I believe in YOU too!!

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it! Let me help plan a routine that works for you, but you have to make the choice.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. 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, Mermaid and much much more.

Are you telling yourself this story?

by fullcircle, posted in Blogs, Mindset

Are you telling yourself this story?

“I don’t have time to train for a triathlon or exercise.”

How many times have you said that? Or heard someone else say it? It’s the No. 1 excuse for not exercising. And it’s total BS.

Everyone has the same 24 hours in a day. We all have multiple commitments to other people, often including work and family. 

How we spend time is all about choices. Research shows that most people spend 41 percent of their lifetimes looking at some kind of screen AND we spend a third of our time sitting, yet less than 1 percent exercising.

Even if you move 30 minutes a day it’s just 3.5 hours – and it’s hard to say “I don’t have time” with a straight face.

  • Give up a little TV or Facebook time.
  • Add a walk to your lunch break three times a week.
  • Commit with a friend to support each other on those days when you really don’t want to do anything.

Once you realize you really do have the time (and you do!), it’s just a matter of making yourself a priority in your own life.

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it! Let me help plan a routine that works for you, but you have to make the choice.

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. 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, Mermaid and much much more.

What should my bike computer be telling me?

by fullcircle, posted in Bike, Blogs

What should my bike computer be telling me?

You may have the latest and greatest of bike computers, but do you know what to pay attention to in order to train and then race by the numbers?

I love data, but I know many athletes who don’t.

The fact is, you will simply not improve unless you give your numbers some attention.

What you focus on improves; Pearson’s law.

For the bike, you have certain parameters/numbers you are in control of.

Speed is not one of them.

I do not coach or train by speed for the bike.

Speed is an outcome you cannot control all the time. So using it to train can be extremely frustrating and ineffective.

Say you have a 5 x 5 minute interval at 20 MPH workout to do; You head out on the bike and hit a headwind of 15-20 MPH and you’re struggling to hit the 20 MPH speed, if you can at all.

Then, you turn around and now have a tailwind, you’re barely breaking a sweat holding the 20 MPH and not getting any benefit from the interval.

How is this effective training? Do you see my point?

So, the parameters we do have control of on the bike are:

–Rate Of perceived Exertion– the feeling of how hard you are working on a scale of 1-10 or 1-20
–Heart Rate– measured with a chest heart rate monitor strap
–Cadence- RPMS- How fast your feet go around the pedal stroke
–Power– Work/Time –

Power is a key component to being the best athlete you can be. The faster you can apply force (in the optimal direction of course), the more powerful and athletic you will be. Strength and Power training will develop your engine.

Nothing gets you faster on the bike than training with power, but that doesn’t mean you won’t improve by using heart rate and cadence if you don’t have power. You can!

These are all within your control and can be trained.

I start with testing and measuring these parameters during a field test. For example, a 20 minute all out effort on the bike; This is a typical threshold test for cyclists.

Then, I create 5 training zones based on your individual results to the tests.

Next, we train the zones in a way that allows you to get the most benefit out of your training and racing, based on the distance of the race you are looking to compete in as your A race (the most important race of the year).

My athletes show up on race day and know how they’re going to do down to the minute, because we train the numbers.

On the computer you should be looking at:

. Real time Heart rate
. Heart Rate average
. Current RPMS
. Lap RPMS
. 3 second power
. Average lap power
. Lap time

LOOK FOR AN UPCOMING ARTICLE ABOUT HOW TO IMPROVE YOUR POWER USING THE BIKE COMPUTER!

Please check out 2 great examples of this.
Michael Caputa interview where he beat his predicted 70.3 race time by 20 seconds. By the way, he also got on the podium!

Also, Richard Gomez (see video) who finished Ironman Florida never once looking at his speed on the bike, only paying attention to his power and his RPMS. He finished with a 12:48 at his 1st time, Ironman performance.

How’s that for specific training leading to the race results you desire!

Happy Training… Are you ready to start training the right way?

I’ve opened up 5 spots for my Triathlon Transformation 16 Week signature program – Are ya in?

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it!

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. 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, Mermaid and much much more.