Year: 2023

10 Simple Steps to Regain Control

by fullcircle, posted in Blogs, Mindset, Nutrition

10 Simple Steps to Regain Control

If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

  1. Believe in yourself and your ability to get healthy.
  2. Take consistent action in mind and body every day. (progress not perfection)
  3. Be grateful for your health and the health of your loved ones.
  4. Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
  5. Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
  6. Get help – look for resources to help guide you or hire a coach!
  7. Take your real, quality made from food supplements.
  8. Eat right for your metabolic type.
  9. Sleep 7-8 hours every night.
  10. Be kind to yourself and to others..

We made it through the last year.

Now, let’s make the next one really worth it!

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

Keep an eye out for my upcoming nutrition challenge in the next few weeks.

If you are interested in learning more about Full Circle Coaching call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

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.

Athlete Turned USAT Certified Coach Ollie Garcia

by fullcircle, posted in ROCKSTARS

Athlete Turned USAT Certified Coach Ollie Garcia

Coach’s Notes:

Who knew when Ollie hired me 3.5 years ago for her 1st 70.3 that I would now be calling her coach.

She had signed up and never even completed a sprint triathlon.

We only had 3 months, but we got her across the line in her first triathlon 70.3 wanting more!

Not gonna lie, she was a bit stubborn at first. She liked to stay up late and race after only 1 hour of sleep. The nutrition quality was pretty low as well.

But, when she wasn’t getting the results she desired from just training hard, she started to incorporate little changes in nutrition and lifestyle and the results started coming.

She has been on the podium a few times in short course races now and ready to go longer.

She was my team mate for RAAM, with only a few weeks of training since one of our #4cyclists4kids broke their shoulder, she joined the team late and she did an amazing job.

So happy to call her my fellow team mate and proud she is now a Full Circle Coach!

She has been through the ropes of my program just as all my athletes have and she now knows what is possible when you follow the plan and tweak it to make it your own. Way to go Ollie!

Age:

13 at heart but chronologically 34.

Profession:

USAT Level I, Triathlon Coach at Full Circle Coaching and an emergency room nurse.

What is your “A” race for this season?

Daytona Half Ironman

Please share your BIG goals: Tell me about your successes so far: 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:

Woah…. Badassery… Undeniably EPIC so far. Lol

Sooooo, I just finished RAAM! Race Across America, “The World’s Toughest Bike Race.” When I started this sport 1.5 years ago, little did I know I’d be cycling across America. “F*ck! Did I just do that… Yesssss!!

To be honest, I signed up to be support crew but manifested my way into being a cyclists for #4cyclists4kids pedaling to the finish line, and boy did I cross the finish line along with 3 of my peeps, all from @FullCircleCoaching who share the same passion as mine.

I was so excited but TERRIFIED when I got the official word I would be riding.

The what if’s… the I’m not good enough compared to others who’ve been doing this for years; Fudge monkeys I don’t know how to climb a damn mountain or descend one either… the doubts and fear of the unknown popped up in my mind.

However, throughout the time I’ve been part of Full Circle, I learned that it’s the norm for fears to pop up, but more importantly that there are so many ways and tools to fight or rather manage through them.

I couldn’t allow the fears to destroy my love for cycling and sight seeing the USA at its best!

Plus, I got to be part of something bigger; helping kiddos be placed in safe and loving homes with family.

It’s an opportunity for them to learn to manage trauma and any fear of abandonment or, just loss of self worth. I mean if I could help a kid gain a chance to find a way to love themselves and become who they want to become with the proper support, that to me is worth everything in this world.

That’s the thought that encouraged and helped me get through my training and the race itself.

Training for this race was completely different than the 70.3’s, Sprints, and Olympics I had competed in over the last year.

Yes, it was so epic being able to ride 100 miles, 7 days straight and just do over 70 miles every other day or so, before that.

I felt so much stronger and my body could handle the volume.

Time outside of training was minimal so I had to choose wisely how I spent it.

I made sure my nutrition was on point in order to do all of this and I had to invest in myself by eating as organically and clean as I could.

I had to make sure my on bike nutrition was flawless (Vitargo, Bodyhealth electrolytes, endless supply of organic baby food, salt tablets- no gels or bars.

Thank you Endurance Tap for the boost up the mountains and rolling hills in the middle of the night with the fireflies).

I had to find the proper rest when I could between training and work. When it was race time, my body was able to be on the go, go.

It wasn’t easy and the logistics of the race had its flaws that were beyond my control but I got to experience cycling and mother nature at its best while gaining so much confidence in my future.

This race has taught me that being WISE is way better than trying to hit the pedals to the max every damn time.

I was able to keep going when it was rough because I knew when I could push and when I had to pull back to be ready for the next challenge. Just like any race, the more you teach yourself that it’s OKAY to not be hitting your max full throttle THE WHOLE DAMN TIME and waiting to press the trigger, the more likely you’ll be able to PR, survive longer than your competitors and eventually pass them.

Endurance training is not like a SPRINT, but you can incorporate the sprint in the right moments with the proper fuel.

After the race, and a few weeks of recovery, I did my bike test and increased my FTP (Functional Threshold Power) from 176 to 188 and my new goal is to get over 200.

Funny thing is, I didn’t even train for speed or threshold for this race. All I did was ride mostly zone 2/3 over the weeks before the race and during, yet I still improved my watts.

Lets be real for a second, who doesn’t want to go 24 plus mph ALL THE DAMN TIME!? But I have learned that doesn’t equate to higher power numbers or better race results.

A few other things I have learned:

Riding in a group and drafting does not develop my own cycling power and skills. It’s a great addition to my training but it can’t be the only thing.

My other success is that I learned how to ride into the wind by holding higher RPMS with easier gears to produce more power and hold it (damn right) rather than struggling with my legs with a harder gear and lower RPMS

What I’ve noticed is that most people are scared when they see the WINDS MPH written on the weather channel app. They won’t go swim or bike, f*ck that, DIVE RIGHT IN! It actually isn’t as bad as it seems when you’re into the workout. If it is, there are tricks. I’ve learned to be mentally okay with cutting my session short because my MPH was lower than the normal but fuck… I’m faster than before with more confidence.

Also, I learned how to cope with the fear of being blown away or feeling the bike move under me. Deep breathing, reminding myself I am safe and in control. I know how to sit and where to add pressure to the bike if needed but never stop breathing deep! You too can do that guys (and girls), it’s not comfortable in the moment, but practice will make it so worth it.

Currently, I’m getting ready for Cozumel 70.3 and Daytona 70.3.

For Cozumel my main focus will be swim and bike.

Daytona will be a test for how I adapt in all 3 sports. I’ve been healing from a foot injury and have learned how to manage the stress it can take with the training.

I was hesitant in doing the races post RAAM, but the more I work on my strength and mobility (sometimes I’ll shorten my workout to do so) the more I realize it is possible.

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

  1. Clean Nutrition and SLEEP!
  2. Working on my self worth/ confidence.
  3. DRILLS! Holy crap, if it weren’t for them I think I wouldn’t have improved my swimming in such a short time. Running; the drills and form is what got me back to running with no issue on top of the strength work. That’s why I can run more effectively and still be pretty fast with the lack of training I had. For Cycling; those one legged drills (I’VE SLACKED ON THEM and I tried it out this week and I already see a difference. Kind of excited to see how much stronger I can get doing the drills for not too long during my workouts)!

What excites you the most about being involved in triathlon?

Being able to defy limits.

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

I’m a coach at Full Circle, but I started off as a beginner triathlete.

I loved it so much I wanted more.

I have learned and now teach that at Full Circle Coaching it’s more than just getting a workout plan.

It’s pretty cool to have others who share the same passion as you, surround you and help keep you accountable.

We focus on technique and form, and science based training.

Most of our athletes PR consistently and that’s the key, getting better and better and continuing to grow and improve.

We actually care as coaches and we always want to see you improve across every finish line, not just crossing ONE FINISH LINE.

We coach our athletes, but we also train and race, so we teach what we learn ourselves and include that with more education and personal experience for you.

That’s more important than just a certification and teaching you stuff because it’s in a book. We keep it real for you.

So YEAH! If you’re wanting to push through your doubts and fears, gain confidence, cross a finish line or 5, PR at your next race or just chill with the Tribe and have funskiez… JOIN US!

DO YOU WANT RESULTS LIKE THESE? MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

Erinne Guthrie has been 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 more.

Are You the Driver or the Passenger?

by fullcircle, posted in Blogs, Mindset

Are You the Driver or the Passenger?

There are two primary ways people handle themselves in their own lives.

One person is the passenger. They allow others and outside factors to steer the direction of their lives.

To dictate what happens to them.
…Where they go.
…How they feel.
…Where they end up at the end of their days.

The other type is the driver.

The driver knows what they want, goes after it, and doesn’t allow anyone else or anything stand between them and the life they’re going to build.

And everyone around them benefits as a result of their commitment.

Most people are passengers for a million and one different reasons.

Drivers are far more rare. They’re not ever too busy to take care of themselves and ensure their family also has their needs met.

They’re focused and determined and seemingly “have it all.”

And simultaneously…

They experience deep happiness and fulfillment because as the driver, it’s what they’ve chosen and created.

One isn’t better than the other – that’s not what this is about.

But the driver tends to make more out of life. And the beautiful part of all of this is that we get to CHOOSE if we’re the passenger or the driver.

It’s never coincidence…
Although often we don’t realize the choice.

So…Have you been living as the passenger or the driver in your own life?

No judgement either way.

And based on this analogy, is there anything you’d like to do differently?

I’d love to hear from you.
Reply below and share with me!

If you’re interested in learning more about Full Circle Coaching, call / text me at 786-586-6057 and let’s chat!

Or better yet…

Click this link to schedule your FREE Triathlon Breakthrough Session – where you get 30 minutes to ask me anything about triathlon, health and wellness or holistic lifestyle / nutrition!

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 IronWoman Veronica Voisine

by fullcircle, posted in ROCKSTARS

Rockstar IronWoman Veronica Voisine

Coaches Notes:

Veronica called me in January of 2023 very upset that she was not able to complete her full marathon that she had been training for for the last 4 months.
Not knowing anything about her except that we had been working on nutrition I offered to help.

Looking at her training plan from her former coach I was shocked to find no strength training in her program. This is a huge mistake and not all coaches understand the importance of this essential component of a training plan.

Even when I started coaching triathletes in 1999 not many coaches included strength- but we all learned the hard way that without strength training, over-use injuries and performance suffers.

So that’s where we started!
And since Veronica was signed up for the Chattanooga Full Ironman (hilly bike and run course) and she lived in Savannah not in miami, we decided learning how to ride and run on the hills and work with her in person she should join me at Ultimate Tri Camp.

Veronica was truly dedicated to the Ironman journey. She showed up for every coach call, asked questions and hit all her training.

When the foot injury came up I did not recommend putting IM off because I didn’t want her to lose momentum and not complete another goal- I was confident she could make the 16:30 cut off even with a walk / run strategy.

The great news is- she did make the cut off and has no more foot pain even after the 26 mile marathon! She has come so far in just 8 months, it’s amazing.
Way to go Veronica- you truly are one of the grittiest, tough Rockstars we have!!! Congratulations!!! Can’t wait to see what’s next for you.

What is your age?
53

What is your profession?:
Financial Advisor

Why did you choose FCC to help you on your triathlon/health and wellness journey?
Started with Erinne’s Nutrition Essentials course and realized I needed more help with training for Triathlons. I liked the holistic approach to training, nutrition, recovery- which I didn’t know anything about, and the importance of strength training- which was non- existent since I started triathlons.

What is your “A” race for this season?
It was the Chattanooga Full Ironman 2023

What are your BIG goals?
Finish the Ironman

Tell me about your successes so far! 
I got injured in June and could not run.  I thought Ironman was done for this year – Erinne told me to trust the process.  I was not sure how I was going to finish the Ironman marathon with no running in over 2 months but my run was so much better for race day then I could have even imagined.

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

Everything is better!  I have completed 2 half Ironmans on my own before working with Full Circle Coaching. I was so drained afterwards and sore.
I feel better after this Full Ironman than after any half because my fitness is so much better.  I was really tearing down my body before. 

Now I am healthier overall.   I learned the importance of letting my body recover during training and I am stronger.  I eat better and am starting to learn how fuel my body the way it needs.

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

  1. Having Full Circle Coaching!
  2. Learning the importance to strength training
  3. Learning the importance of nutrition

What excites you the most about being involved in triathlon?
I love how supportive everyone in the Full Circke Community is – everyone celebrates each others achievements.

What would you say to another person who was on the fence about joining our training program?
Just do it – it will be a game changer.  I know that I would not have finished Ironman without the help from Full Circle Coaching!

Do you want results like these?

Become a Stronger, Faster & More Confident Triathlete at the 14th Annual Ultimate Tri Camp February 26 – March 3, 2024!

Learn cutting edge swim, bike, run and strength training skills to improve your speed and efficiency.

Ultimate Tri Camp is a 6-day event guaranteed to improve your physical and mental limits. 

All level triathletes are welcome. Our triathlon camp programs are specifically designed to zone in and strengthen skills based on athletic level.

What’s in store for you:

  • Three levels of coaching in every session to meet YOU where you’re at as an athlete
  • Amazing guest speakers to give inspiration and additional performance tools
  • Unlimited use of the National Training Center – a 37,000 square foot facility that’s basically like a triathlete’s playground
  • 6 days / 7 nights of focused training to improve your physical and mental limits so you can keep on crushing those goals. You’ll leave a faster, stronger, more confident triathlete
  • A surprise pro triathlete to share about how they do things!

Upon completion of Ultimate Triathlon Camp you return to your training with following:

  • A plan to set up for success in life and sport
  • Tools to implement, strength and stretching protocols
  • Identification of your limiters to further improve your performance
  • Lifetime access to your video analysis showing where you need to work
  • A custom coaching plan to set your year up for success

I’ve got 10 spots left for UTC 2024. But don’t wait to save your seat because UTC ALWAYS FILLS UP.

Learn more and register here!

Erinne Guthrie has been 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 more.

Breaking Patterns of Self-Sabotage

by fullcircle, posted in Blogs, Mindset

Your own worst enemy…

Your little demon…

Fear blocking your action…

These are all phrases to describe a common problem in healthy living, work, and relationships. It’s called self-sabotage, the tendency to undermine yourself by taking action that prevents you from getting what you want.

I like the first way of putting it, because I’ve felt like my own worst enemy in the past. It seemed like I’d start progressing on achieving something important to me, and then I’d stumble in a familiar way. 

You’ve probably done it, too, and that’s OK. Most people have. Let’s say you’re within touching distance of your goal weight, right before your sister’s wedding that you’ve used as a target date, and then… you spend the weekend on the couch with your old pals Ben and Jerry.

Or you signed up for a 70.3, and when you are supposed to be doing a long bike ride, you stay home and watch Netflix!

Here are some simple tips I’ve used to recognize what’s happening and take action to stop it.

  1. Remember your WHY– If you remember the REASON you committed to doing something, you can remind yourself daily, which can help keep you on track. Add motivational sticky notes on your bathroom mirror and computer.
  2. Recognize what you’re doing. You know yourself better than anyone, so include the potential for self-sabotage in any plan. Some common symptoms are refusing to ask for help, controlling behavior, negative self-talk, and a reluctance to speak up for yourself.
  3. Identify the fear that manifests in the action that blocks you. You might have a deep-seated fear that you’ll always be second in your parents’ eyes, so why bother looking your best for a family event? Whatever the fear is, once you name it, you can deal with it.
  4. Write it out – the plan, the potential for self-sabotage, the whole thing. 
  5. Tell a friend, coach or mentor about the plan, the potential for self-sabotage and the fear. This person can hold you accountable – not only toward achieving the desired outcome, but also to helping you overcome that self-limiting fear. 
  6. Follow the plan. Do what you need to do. And when that little demon speaks up – as it might – be prepared to ignore it. You don’t have to convince it to be quiet. Just don’t feed it with any attention or energy. You can say, “Thanks for sharing, but I’m taking action anyway!”

The key is to expect the tricks that little guy’s going to try on you and to have a plan to thwart him at every turn.

Sabotage HIM, so he can’t sabotage YOU.

Need help in achieving a big goal or dream concerning triathlon or health and wellness?

You can stop self-sabotage by taking action on the things you truly desire. If you want to set yourself up for a great 2024 triathlon season, I can help. Fill out this application for my Triathlon Transformation Program and then book a call with me and let’s chat!

From Bad Place to Rockstar Beginner Triathlete: Carlyle Cousins

by fullcircle, posted in ROCKSTARS

From Bad Place to Rockstar Beginner Triathlete: Carlyle Cousins

Coaches Notes:

Carlyle was as green as they come. He attended his first practice in old running shoes, no bike, and zero swim skills.

The 8-week Beginner Triathlon Program is designed to give you what you need to show up confidently at the start line of a sprint or International distance triathlon, knowing you can finish strong.

We got to work at the weekly group training sessions- learning to breathe and feel comfortable keeping his head down in the water to save energy, getting a bike fit on a borrowed bike to get out of pain, and improving run technique. Of course, along with stretching and basic strength.

Carlyle had a great first sprint triathlon race with a time of 1:15. He finished so strong on the run for 3 miles he decided to do a 2nd loop on the run by accident!
(PS, it’s always good to know your race course! ;-))

Super proud of you, Carlyle! You Truly are a Rockstar Triathlete- and we love you too!

What is your age?
I am 36 years old

What is your profession?:
Project Manager/ Installer for Home Automation Company

Why did you choose FCC to help you on your triathlon/health and wellness journey?
A really good friend of mine was transformed by training with the Full Circle Coaching tribe, and he inspired me to be a better version of myself, so he set me up with Full Circle to start my triathlon journey.

What is your “A” race for this season?
Integrity Multisport August Key Biscayne Sprint

What are your BIG goals?
My goal is to do XTRI Races Norseman. I have a long way to go but it’s my motivation.

Tell me about your successes so far! 
My successes are pretty much doing a complete turnaround in my health. I was in a really bad place, and the TRI lifestyle forced me to be better and analyze my life more holistically.

Finishing my first triathlon race was a significant accomplishment, even with some mishaps.

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

My biggest achievements in swimming was being able to cover the sprint distance, before training I would struggle just to do 2 laps.

As for biking, just being able to feel comfortable doing an hour on the bike was very new to me and a bit awkward and painful at times, until I got a bike fit!

For running, it would be completing a 14-mile extreme trail run in Great Falls, Maryland, during my training.

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

  1. Of course the first thing that made a difference was Full Circle, love you guys!
  2. Second, my friends that donated gear to me, it allowed me to get into this sport which we all know is super expensive.
  3. Third would be Nutrition, it helped me on all aspects to consistently train.

What excites you the most about being involved in triathlon?
 The way it tests your mental fortitude to keep going  and  the way it can push you to your limits.

What would you say to another person who was on the fence about joining our training program?
I would tell them stop thinking about just do it! It’s going to 100% change your life!

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

Erinne Guthrie has been 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 more.

Are You Training Enough?

by fullcircle, posted in Blogs, Race Specific

Are You Training Enough for the distance of your next triathlon?

Do you need more/ less training?

Here are the guidelines I use with my athletes here at Full Circle Coaching.

We have guidelines to help you progress to your desired goal race distances. It is essential to follow your training plan as it is laid out, day by day, week by week, month by month.

Our training plans are progressive, based on your individual assessments of fitness and technique in the three sports, and build in volume as your body adapts to the training load.

When you are not consistent in your training, miss workouts, and take days/ weeks/ months off, you cannot return to where you were when you left off.

You must start back at a lighter volume to avoid getting injured, which happens often if this is not taken into consideration.

In general, here are some hours/weeks to aim for:

Beginner Tri Program– 20-30 min/ week of training 5-6 days/ week. 1-2 of each swim, bike, run, and bodyweight strength

Sprint Triathlon – 5-8 hours per week – 2 swims, 2 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

Olympic or International Triathlon– 8-12 hours/week- 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

70.3 / Half Iron Triathlon– 8-13 hours/week – 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

140.2 / Ironman Triathlon – 10-16 hours/ week – 3-4 swims, 3-4 bikes, 3-5 runs/ week, plus 2 total body strength sessions.

Frequent, shorter training sessions are always better than longer HERO sessions. Your body will adapt to training much better with regular short training sessions week after week with regular rest weeks that have lighter volume.

Longer training sessions must be gradually built up to prevent injury and burnout.

Please trust the process of the progressive training plans that work and communicate if you have questions about volume and or intensity.

If you are not hitting the volume prescribed above, achieving the race day results you desire is difficult! You may need to adjust the race distance you have chosen in order to be successful.

You can not “FAKE” a triathlon. It is a sport that requires discipline and consistency. That is truly why I love it so much. It requires the work in order for you to be successful. There are NO Shortcuts!

The sense of accomplishment across the finish line in a triathlon is a feeling unlike anything else in the world! It’s is life changing.

Are you looking for this type of Transformation in your Life?

MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

I’ve got just 3 spots opening up in my program Starting October 1st.
The first step to grabbing your spot before they’re gone is filling out the application below!

Click here to apply for my 16-Week Triathlon Transformation Program.

Injured Runner Still Achieves 20 Min Personal Record After 9 Ironmans to Qualify for Kona!

by fullcircle, posted in ROCKSTARS

Injured Runner Still Achieves 20 Min Personal Record After 9 Ironmans to Qualify for Kona!

Coaches Notes:

Kathy Parmele and Dean, her partner, signed up for my Ultimate Tri camp 2023 and I had never met them before.

When I found out they met on Insight Timer (a meditation app) I knew they were my people!

Kathy shared her goal of qualifying for Kona at the Mont Tremblant Full Ironman in August – just 6 months away and I wanted to help her make it happen.

She totally believed it was possible in her mind and even booked an Air BnB in Kona, just in case!!!

She had already completed 6 or 7 Ironmans but had never followed a training plan or had anyone check her technique on the swim, bike or run.

At camp we do all of that and started making adjustments immediately.

With so much training under her belt she had great body awareness and was able to implement the technique changes after doing certain drills to reinforce them.

After camp we trained virtually with her following the training program we designed based on her testing and skills work and everything was improving except the run.

She kept re-injuring an old torn meniscus.

So we modified training to the elliptical and aqua jogging to maintain fitness and kept strengthening the leg to help her get back to running just in time to finish up her running volume with a 22 mile pain-free run.

We knew the goal was in sight and completely possible.

Race day was pretty exciting – watching the Ironman App seeing her hit every time goal we had set for a sun 13 hour Ironman time for the swim, T1, bike, T2, and finally the run!!

She did a personal record time for her Ironman- 12:35
And this was 20 minutes faster than any previous Ironman on a hilly course.
She qualified for Kona.
The dream was a reality.

Kathy: You are a badass Rockstar Triathlete. Congratulations on achieving your dream of racing in Kona and thank for choosing Full Circle Coaching to help get you there!


From The Athlete:

I qualified for Kona!!!

Ironman Mont Tremblant was my 9th Ironman.

I had always been a middle-of-the-pack athlete and always self-coached. I was also dealing with a year of injuries. When I found out that IMMT had 100 Kona slots for women this year, I decided to go for it!

For that I needed coaching. The Full Circle Ultimate Tri Camp was just the jump start that I needed.

I learned a lot about how to tweak my swim, bike, and run techniques to minimize injury and improve performance. Then I continued with the coaching virtually.

There were several game-changing recommendations that Erinne made for me after reviewing my videos that really helped optimize my technique. The plan took into account my injuries and we were able to slowly increase my distances and fitness while letting my body heal.

The outcome? I PR’ed by almost 20 minutes on a tough course, came 8th in my age group and qualified for Kona!

I felt the support of the whole Full Circle Tribe the whole time and it carried me during the tough parts of the race.

Thank you Coaches Erinne, Ollie, Dennis and Jaq for helping me realize my dreams!!

-Kathy Parmele

YOU COULD GET RESULTS LIKE THESE WITH THE HELP OF MY RUN ESSENTIALS CLINIC

RUN ESSENTIALS WILL TRANSFORM YOUR RUNNING IN JUST 3 HOURS – GUARANTEED.

Give me just 3 hours and you’ll leave the clinic knowing…

  • What good running form looks and feels like
  • How to run faster with a lower heart rate
  • The most important muscles to turn ON before you run, to prevent injury and improve performance
  • The best running shoes so you can run for the rest of your life

And SO. MUCH. MORE.

Run Essentials happens Saturday, September 16th from 9:00 am – 12:00 pm
at Tropical Park Track here in Miami.

To make sure every runner gets the attention they need for real transformation, I’ve got just a couple spots left before I’m closing registration. Don’t miss out! Click here to register and learn more.

Erinne Guthrie has been 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 more.

Injured runner still achieves 20 min Personal record after 9 Ironmans to qualify for Kona!

by fullcircle, posted in ROCKSTARS

Injured runner still achieves 20 min Personal record after 9 Ironmans to qualify for Kona!

Coaches Notes:

Kathy Parmele and Dean, her partner, signed up for my Ultimate Tri camp 2023 and I had never met them before.

When I found out they met on Insight Timer (a meditation app) I knew they were my people!

Kathy shared her goal of qualifying for Kona at the Mont Tremblant Full Ironman in August – just 6 months away and I wanted to help her make it happen.

She totally believed it was possible in her mind and even booked an Air BnB in Kona, just in case!!!

She had already completed 6 or 7 Ironmans but had never followed a training plan or had anyone check her technique on the swim, bike or run.

At camp we do all of that and started making adjustments immediately.

With so much training under her belt she had great body awareness and was able to implement the technique changes after doing certain drills to reinforce them.

After camp we trained virtually with her following the training program we designed based on her testing and skills work and everything was improving except the run.

She kept re-injuring an old torn meniscus.

So we modified training to the elliptical and aqua jogging to maintain fitness and kept strengthening the leg to help her get back to running just in time to finish up her running volume with a 22 mile pain-free run.

We knew the goal was in sight and completely possible.

Race day was pretty exciting – watching the Ironman App seeing her hit every time goal we had set for a sun 13 hour Ironman time for the swim, T1, bike, T2, and finally the run!!

She did a personal record time for her Ironman- 12:35
And this was 20 minutes faster than any previous Ironman on a hilly course.
She qualified for Kona.

The dream was a reality.

Kathy: You are a badass Rockstar Triathlete. Congratulations on achieving your dream of racing in Kona and thank for choosing Full Circle Coaching to help get you there!

FROM THE ATHLETE

I qualified for Kona!!!

Ironman Mont Tremblant was my 9th Ironman. I had always been a middle-of-the-pack athlete and always self-coached. I was also dealing with a year of injuries. When I found out that IMMT had 100 Kona slots for women this year, I decided to go for it!

For that I needed coaching. The Full Circle Ultimate Tri Camp was just the jump start that I needed. I learned a lot about how to tweak my swim, bike, and run techniques to minimize injury and improve performance. Then I continued with the coaching virtually.

There were several game-changing recommendations that Erinne made for me after reviewing my videos that really helped optimize my technique. The plan took into account my injuries and we were able to slowly increase my distances and fitness while letting my body heal.

The outcome? I PR’ed by almost 20 minutes on a tough course, came 8th in my age group and qualified for Kona!

I felt the support of the whole Full Circle Tribe the whole time and it carried me during the tough parts of the race. Thank you Coaches Erinne, Ollie, Dennis and Jaq for helping me realize my dream!!

Kathy’s Stats

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

Erinne Guthrie has been 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 more.

Improve your run cadence with a jump rope.

by fullcircle, posted in Blogs, Run

Improve your running cadence by jumping rope

Jumping rope is more than just a great cardiovascular exercise. It also improves the elasticity of your feet and lower legs to rebound off the ground quicker, which is helpful for your run stride.

Jumping rope improves cadence, and helps you become more springy.

If you try to jump rope and you feel like you have no spring or can’t get off the ground quickly enough to get the rope under your feet, try it without the jump rope.

Just use the same motion with an imaginary jump rope.

If you want a challenge, try one-legged jumps too.

Ideally, you are jumping barefoot or in 5-finger Vibram shoes on a soft surface, like the grass, track, or hardwood floor.

Happy jumping!

Want to learn other ways to improve your running we have a few spots left for my Run Essentials Clinic this Saturday, September 16th from 9am – 12pm at Tropical Park Track here in Miami.

Give me just 3 hours of your time and I guarantee you’ll leave knowing…

  • What good running form looks and feels like
  • How to run faster with a lower heart rate
  • The most important muscles to turn ON before you run, to prevent injury and improve performance
  • Your personalized training zones to help you prepare for your next race
  • The best running shoes so you can run for the rest of your life

Plus so much more.

But hurry – there’s just a few spots left in the clinic. I’ve capped registration this year so every runner gets the attention and focus they need. Click here to register!

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.