Month: March 2022

How to recover quickly after Ultimate Tri Camp

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

How to recover quickly after Ultimate Tri Camp

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, Training Peaks 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 recommendations 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 are a ton of videos teaching you how to breathe 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 breath work 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 Vladimir Penaloza

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Vladimir Penaloza

Coach’s Notes: Vlad and I reconnected after he decided to do an Ironman. We pretty much started from scratch following the Full Circle approach; which is training skill building, strength and speed BEFORE volume and it’s working like a charm.

He shows up daily to do the work and follows the plan, trusting the results would come, despite questioning the tactics at first. I’m so proud of your first of many podiums!

There is so much to learn in the sport of triathlon, but simply following the program gets you the results and maybe even better results than you thought were possible.

I’m so excited to be on this journey with you. Thanks for choosing Full Circle Coaching. I can’t wait to see you at the finish line of IM Florida!

Age: 39

Profession: Research Assistant 

Why you chose FCC to help you on your triathlon/health and wellness journey? 
I had previously belonged to another group that was not helping me reach my potential. I did some research and found Full Circle Coaching. I needed a group that was structured and disciplined. 

What is your “A” race for this season?
I am training for my first full triathlon, the Florida Ironman in November 2022. I’m doing two half Ironman races on my way to the full. 

Please share your BIG goals: Complete a full Ironman for my 40th birthday. Improve my speed in all areas.

Tell me about your successes so far: Making my first podium ever!

What were some of your biggest Improvements in performance for the each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:
Swim:
I’ve improved my stamina. At first, I was having difficulty completing a short triathlon.
Now, I can swim 1 mile plus. The next improvement for me is speed, with which the coaches are helping me. 

Bike: Power! The drills that help me use power to increase my speed. 

Run: My form — when I started with FCC my pace was 11 min/mile, now I am at 8:30 min/mile. It’s all thanks to form corrections that my coaches have given me. 

Name 2 or 3 things that have made the biggest difference in your journey: 
1. Nutrition
2. Consistency (showing up)
3. Comaraderie

What excites you the most about being involved in triathlon? 
Seeing results when you’re fully committed to something. You’re competing with yourself to prove that you can succeed in a challenge. 

What would you say to another person who was on the fence about joining our training program? 
That it not only improves your physical health but also your mental health. It changes your lifestyle for the better. You become a member of a community that supports and celebrates your goals.

Is it Really Easier for Some People?

by fullcircle, posted in Blogs, Mindset

Is it Really Easier for Some People?

Sometimes I look at other women/men my age who seem to have it all and make it look easy.

They’re fit, healthy, and radiate self-esteem. They have the relationship and the business all figured out.

It’s like everything just fell right into their laps.

But then I remember what someone said to me one day when I was talking about my commitment to leading a healthy lifestyle.

“Sure! That’s easy for you to say,” she said.

But, trust me, being fit and healthy isn’t “easier” for me or some people.

We’ve just made different choices… that have led to different actions… that have produced different results and even values.

Until you’ve established the right habits, the “easy” choice is more likely to involve taking it easy than doing what becomes easier through consistency.

But you can make new choices that will bring new results, too.

Eventually, it might even look easy.

You get to choose.

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. Creator of 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.

Rockstar Triathlete Claudia Coronado

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Claudia Coronado

Coach’s Notes: Congratulations Claudia on your first race ever, the Miami 13.1 Half Marathon. Way to show up and trusting the process. Resting when your body needed and doing the training so consistently. The results speak for themselves and I wish I had a recording when you shared how proud you were! So Awesome! Can’t wait to see what’s next, I heard you have a bike… Maybe a triathlon??? I can only hope!!

Age: 50

Profession: Independent Consultant in the Hospitality & Retail Industries

Why you chose FCC to help you on your triathlon/health and wellness journey? I was considering training for a half marathon last year and Enrique (my fiance’ who trains with Erinne) asked me why not joining FCC. I participated in the Run Essentials workshop at Footworks in September 2021, liked it and decided to go for it.

What is your “A” race for this season? My A race was the Miami Half Marathon in February 2022- my FIRST race ever !!! Right now I haven’t decided what’s next.

Please share your BIG goals: After my good experience with the Half Marathon, I’m clear that I want to keep running and probably do a couple more races during this year.

Tell me about your successes so far: After I started training with FCC, I realized I could run longer distances if I continue to improve my technique, which helped me to accomplish my goal to finish the race. Now I feel stronger and more confident to try other things.

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

I clearly improved my technique and strength during the preparation for the race. Now I can run faster and longer than ever before. Even my nutrition improved.

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

  1. Training with a program/coach
  2. Training with the FC Tribe
  3. Discipline to follow the process

What excites you the most about being involved in triathlon?

I am not ready for triathlon yet, but definitively I am ready to continue running.

What would you say to another person who was on the fence about joining our training program?
JUST DO IT, you will not regret. Training with a team is a great experience, your body will appreciate it too!!!!

Curious about Full Circle’s Triathlon Transformation program?
You too can become a triathlete! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. Creator of 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.

“How you do anything is how you do everything”

by fullcircle, posted in Blogs, Mindset

“How you do anything is how you do everything”

I love this statement and it is so true. I learned this from my boss when I was 26 years old and I was having a BAD attitude about having to clean the bathrooms at the gym I worked at.

I wanted to be training people in the gym, but I had no experience yet and they only had an opening for a front desk attendant. I took the job not knowing I would have to clean the bathroom!

So I did my job and I did it well. That same boss noticed me and gave me my own club to be the General Manager, 3 months later, because I did my job well, even though I hated it. It led me to the bigger dream of being a trainer and running the gym and gave me so much confidence.

I use this as a foundation for my own business and training as well.

This statement pertains to so many things in relation to life and sport.

If you are just going through the motions of your training and not really paying attention to the details, you will not improve as much as you truly could.

You may say you want to run, swim or bike faster, hit that DREAM goal time at a race but at the same time not really show up the way you know you should to get the results you desire.

The details do matter. And this is NOT hard.

If you are spending the time in the pool, on the bike and running, might as well take the time to focus on the skill of the movement, and do the form correcting drills, hit the intervals, do the strength and stretching.

The results from there will blow you away as you watch as all those dreams become reality!

Here’s to the details!

Join me today and this week to learn all about those exact details with regard to training for triathlon.

Click to Join my Free 4 day Virtual Triathlon Skills Camp where we dive into the details!

Last day to join is today, hope to see you at 4:30pm inside my Triathlon Obsessed Facebook page.

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 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.

Rockstar Triathlete Thierry Billet

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Thierry Billet

Coach’s Notes: Only 3 months in and already seeing improvement. I’m so excited about this journey we’re on together. 1st place podium Sprint Triathlon Age Group and a 1:35 PR – half marathon a week later. 

Thanks for trusting the process and ALL the changes we’ve made. They will add up to great results, even if there are some setbacks. Everyone knows the road to Ironman is never straight up. But I am so confident in the foundation we are laying. 

Your skills are improving in each discipline and speed and strength have been the focus before adding on the volume that can lead to so much fatigue if we’re not paying attention to lifestyle and nutrition. Congrats on all the success so far, but this is just the beginning! Woohoo!

Age: 44

Profession: Photographer

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

I was looking for a coach, spoke to several people but nobody really inspired me to work with them until I met Erinne during the Miami Man in November, 2021.

I totally recognized myself in her speech, my weaknesses especially. So we had a meeting over the phone to discuss my target, what I wanted to improve, and what I was doing currently. On top of that, we discussed nutrition which is one of the keys to success. At this time, I had one more race to do before end of season; a Half Ironman 70.3 in Haines City. I was  super excited and decided to start my journey with Erinne.

What is your “A” race for this season?

My “A” race for this season is in August for the Ironman Juno, in Alaska. I am also doing Ironman St. George in Utah, as a challenge.

Please share your BIG goals:

Well my ultimate  dream goal is to qualify for Kona, the world championships in Hawaii. I want to run a marathon in 3h30 and maybe who knows a podium in Ironman or 70.3 distances, those are really high goals but that’s what motivates me every day to train hard (like an animal lol)!

Tell me about your successes so far:

At first, I started running to quit smoking… lol. I ran a couple half marathons and twice, the Miami marathon. I started triathlon in May, last year by a 70.3 in Sebring and finished in 5h13 after in nice panic attack during the swim, because I had never swum open water before (a rookie mistake) but ended with a qualification for Team USA for the world championships in Almere, Netherland.

I trained really hard for the next 3-4 months; as a photographer I went to Tokyo for the Olympics for two weeks, and I could not stop training so I brought my bike and home trainer with me and set it up in my super tiny bedroom. I biked every morning before going to work. Then I found out two weeks before the race that it was a long distance full ironman not a 70.3. I almost passed out in front of my computer. Anyway, I trained crazy for it and decided to go and do my best. I finished in 11h03 with a 3h40 on the run, I could not believe it, crossing the finish line was orgasmic 🙂

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

Swim: I did not start as a good swimmer but after my first session with Erinne, it took me 3-4 sessions to lower my 100m pace time by 10 seconds I was simply amazed.

*I did not start as a good swimmer but after 3-4 sessions with Erinne, I lowered my 100m pace time by 10 seconds. I was simply amazed!

*Bike: I am stronger on the bike with a lower heart rate and higher FTP (Functional Threshold Power) and of course I gained on speed as well, but now training or racing I am more focused on my power, HR, cadence, I understand that speed is not always in my control.

*Run: The first run evaluation session was pretty fun and epic. At 44 years old, I realized that I didn’t know how to run properly, for maximum performance. She asked me to change my running shoes, from Hoka to Altra, which was a big change for me not so easy at the beginning, but I have to admit now that I really like it because combine with the training it made me PR my half marathon to 1h35 last weekend in Miami at the 305 13.1 🙂

I also learned about the posture and training zones and when I think about it, every time I train I feel that I’m improving.

I feel that I’ve already improved a lot in the three disciplines; I won my age group sprint distance two weeks ago, but for the first time I was so fast in every discipline.

I’m also way more focused on what I put in my mouth since I started the nutrition program and I have to say the quality of fuel you ingest makes a pretty big difference on the way you feel through the day and training. I know there is so much more to learn.

Also, I changed my nutrition plan for my last 70.3, and I crossed the finish line not totally depleted and felt much better during the race.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Getting a training plan structure, adapted to my level
2. Understanding the what and why of my training and how we have to put it together to get better
3. Less beer, more sleep 🙂

What excites you the most about being involved in triathlon?

First, being part of a group / community is so much better to progress as it’s such an individual sport. Then challenging myself, and racing of course !!!

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

Don’t be a pussy, just do it!!! It’s so good! That’s exactly what I would say.

I was training with a friend in France last summer, basically we were doing mostly the opposite of what I’m doing now and the results are here to show that it works if you work.

I mean the Training Peaks is perfect, the group calls are really good because you learn from the others and you can exchange and I am really excited about the nutrition program.

The training program is really complete so, you are going to improve. Plus, the coaches are pretty sexy 🙂

Thanks a lot already to all of you for making me a better athlete and sleeping so well at night!

Curious about Full Circle’s Triathlon Transformation program?
You too can become a triathlete! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. Creator of 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.

Checking your Progress in the New Year

by fullcircle, posted in Blogs, Mindset

Checking your Progress in the New Year

Checking Your Progress in the New Year 

Here we are in March already. How did that happen so fast?

Let’s pause a moment to check-in and see how you’re doing compared to your expectations back on January 1.

Everyone can benefit from taking inventory and changing directions where needed.

  1. Ask yourself how it’s been going so far in 2022. How do you feel? Are you healthy? Thankful? Hitting your target race/ training goals?
  2. What are some highlights of the year so far? What has held you back?
  3. Consider the goals you set for the year, look back at your list to see progress you have made.
  4. Measure your progress. Literally, measure it. If you wanted to get down to a 1:45 / 100 meter swim, or a 10 minute mile, and you are making progress, then you’re right on track. (And if you’re not, that’s OK, too. We’re just talking about simple math to get you thinking in the right direction.)
  5. Maybe you have not hit the target goal yet but you are getting closer to the time goals you set. Keep it up. Give yourself a little reward of encouragement.
  6. If, on the other hand, you’re unhappy with your progress, then look back on the year (No. 1 and No. 2 above) and see what was in your way. Maybe you had a huge work deadline, or a family issue, or you’ve been sick. The point here is to identify a possible problem, acknowledge it, and let it go.
  7. Your review might reveal instead some areas for improvement. Maybe you need to add another skills workout to the week, or adjust your nutrient density in your food choice. Maybe you need to keep a journal or enlist a friend as an accountability partner, or even hire a coach!

Don’t judge yourself harshly. Remember that you’re being SO TOTALLY RESPONSIBLE by conducting this status check. 

See where you can improve, think about how you can make those adjustments, and continue on your journey, with a smile on your face and the March wind in your sails.

Let’s go!

Curious about Full Circle’s Triathlon Virtual Skills Camp? We start next Monday- Register here.
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 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. Creator of 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.