Month: May 2024

Take Your Training to the Next Level: The Power of Testing for Peak Performance

by fullcircle, posted in Blogs, Testing

We are testing this week!

It’s that time of the season when we need to retest or test for the first time if you did not aat the beginning of the year.
If you are not assessing, you are guessing, and testing eliminates the guesswork of knowing how hard to train in your intervals and races.

All of this makes you faster- which is what we all want, RIGHT?

This is how it should work.

1. Train for a minimum fitness level to avoid injury while taking your tests. This is typically a 4-6 week base/ build training program that focuses on technique, lots of drill work, and zone 1, 2, and 3 training- which means keeping intensity lower to help you build an aerobic base. If you already have a base, you  can test you right away.

2. After a recovery week, perform your swim, bike, and run tests. There are many options for different types of tests, but it is key to keep as many of the parameters the same every time.

For example, if you perform a 1-mile run test as your type of test for the run. AIm to have the same breakfast, perform the test at the same location on the same day and in the same conditions as the previous test.

It’s impossible to have everything the same, but as much as possible. Be sure to wear your heart rate monitor and Garmin watch for the run and swim tests, and use a calibrated bike computer for bike test to record the total time for the tests and collect all your data -the power, pace, and rpms all yield important information.

3. Create your training zones based on your tests. Most athletes don’t know how to do this, but I can help. This is the most important step because, without training zones, you are training blind.
If you only have three speeds—easy, medium, and fast—you are leaving a lot of guesswork in your training.

With precise training zones based on your test performance, you create specificity in your training, yielding repeatable performances for the distance of the race you are training for. It’s quite simple, but most athletes just wing it! I think it is a huge waste of time and energy when you can get the information so simply and then train accordingly.

This is how I help the FC athletes get faster race after race.

Are you ready to get serious about your training, stop wasting time, and start training like a pro?

Efficient, personalized training can transform your approach and help you achieve what once seemed impossible.

Curious to learn more about how we can help you reach your tri goals?

Take the first step by filling out our get-to-know-you form here.

Then once you complete the form, providing as much detail as you can so we can focus on the highest leverage tweaks to optimize your training and performance…

At the bottom of that form is a link to schedule a one-on-one session with me.

5 spots are available each month. Space is limited.

Simply select a time that works best for you! Talk soon. : )

From Fisherman to Triathlete – Meet Rockstar Chris Callaway

by fullcircle, posted in ROCKSTARS

Rockstar Chris Callaway

Coaches Notes:

From Fisherman to Triathlete, Chris has come a long way over the last few months. Last fall, he reached out to get serious about training for his first 70.3 in Chattanooga in 2024.

Our training methods have proven to be highly effective. We started with his video analysis, field testing, strength, and nutrition, which laid a solid foundation for him to build strength and health before we increased the intensity of his training. We also addressed his nutrition, ensuring he was able to absorb the healthy food he was consuming.

He even got a bonus podium in Key West in a December Triathlon. 

Then, attending Ultimate Tri Camp in February was perfect timing for learning how to climb and descend hills on the bike, run, and swim in cold water with a wetsuit. He acquired many skills at camp to prepare for the conditions at Chattanooga.

Although he had knee pain, we managed it with stem cells, elliptical exercises, strength training, and stretching. I’m super proud of all your progress, and even though your race day result wasn’t perfect, you have come a long way! Race day can be tricky—way to not quit and finish. Let’s get going on the next one—you will be ready!

—

Age: 48

Profession: Wealth Advisor

Why did you choose FCC to help you on your triathlon/health and wellness journey?
I met Erinne and the FCC team at a race clinic a few years ago and joined the swim essentials training. I learned so much from tips about swimming techniques and a new way of thinking about my diet. I knew when the time was right that I’d move forward full force to achieve my triathlete goals, and I’m glad I did.

What is your “A” race for this season?
Chattanooga 70.3, a few weeks ago.

What are your BIG goals?
I’m coming back to Chattanooga to improve my time. Also, it’s hard to come this far and not think about a full Ironman at some point 😉

What were some of your most significant improvements in performance for each of the following?

So much to add here. Right off the bat, I came in sick and had knee issues. I was a mess.

Nutrition: The gut healing protocol, tweaks to my diet, and additions of strength and consistent, disciplined training led me to a place I didn’t think was possible.

Swim: I was already a decent swimmer but got faster and more efficient over time; learning to breathe correctly was a big step.

Bike: Having Dennis around on the bike was a game-changer. From the first bike fit to all the ongoing tips during early morning rides and encouragement. I gained a ton of confidence here, and even though I always get anxious around tests, I consistently improved over time.

Run: The run has always been my nemesis, but through better technique and strengthening, I got to a place where I could run pain-free, which is a massive win!

Name 2 or 3 things that have made the most significant difference in your journey.
1. Diet: there is no getting around this. Garbage in = garbage out, lol. Effort here goes a long way for every other aspect of your life.
2. The team approach is big for me; being consistent and having a sense of accountability gets you to wake up and go even when you don’t want to.

What excites you the most about being involved in triathlon?
It’s a great community! There is a sense of family. Everyone wants you to be your best as you want the same for them. There are lots of highs and lows, but there is someone always around the corner with an encouraging word:)

What would you say to another person who was on the fence about joining our training program?
Get off the fence! I promise you will thank yourself later.

Do you want results like these?

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!

Erinne Guthrie has been 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 more.

Virtual Training Helped Him Smash His Goals – Rockstar Joseph Brittain

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Joseph Brittain

Coaches Notes:

Joseph’s transformation from a newcomer to a standout performer with Full Circle Coaching is a testament to his grit and determination.  Our journey began at the Ride on Ryan Sprint Tri in Savannah in 2023, where he enrolled in my 8-week Beginner Tri program. His hard work paid off when he secured a podium finish in his first Olympic Distance Tri.

Joseph’s achievements are not just a result of his physical training, but also his active participation in the coaching process.  He consistently followed the plan, Completed the workouts, and took the necessary rest during recovery weeks. His dedication was further evident in his regular attendance at our group calls, where he actively asked questions and sought ways to push his limits. He submitted videos so we could work on his technique, and he performed his testing so no junk miles were trained. Every workout had a purpose, and the results speak for themselves.

Way to go, Joseph. You are a true Rockstar Triathlete! Thanks so much for choosing Full Circle Coaching to guide you on the journey. I can’t wait to see what’s next for you!  

—

Age: 30

Profession: Civil Engineer

Why did you choose FCC to help you on your triathlon/health and wellness journey?
I met Coach Erinne at the Ride of Ryan Sprint Triathlon in Savannah in May 2023. I had done a couple of sprint races but knew that I wanted to start doing longer races and to be prepared to perform my best at those races. 

What is your “A” race for this season?
Gulf Coast 70.3 last week. I am about to put together a race plan for the second half of 2024.

What are your BIG goals?
My BIG goals for 2024 were to run my first marathon and half-ironman. Both went well, and I outperformed my initial expectations. I will run the Classic City Marathon (3 hrs 25 mins) in January 2024 and the Gulf Coast 70.3 (5 hrs 8 mins) in May 2024. I have some potential new goals in mind, but I am still letting them marinate in my brain.

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


Swim: My CSS improved from 1:34/100yds (May 2023) to 1:22/100yds (November 2023)(PR).

Bike: In my first Olympic race in July 2023, I averaged 21.0 mph. In my first half-ironman in May 2024, I averaged 21.3 mph. I recently got a power meter, so racing and training by power have helped a lot.

Run: 1-mile run test improved from 6:03 (May 2023) to 5:42 (February 2024)

Name 2 or 3 things that have made the most significant difference in your journey
(1) Swim drills. My swimming technique has definitely improved. I had previously assumed that my fitness level was my biggest limiter, and I never did drills at the pool. I would swim long freestyle sets.
(2) Group Training / Accountability. I can push myself harder during group training. I used to only do solo bike rides, but I have gotten to really enjoy group rides. Also, I had my fastest one-mile run test at the Ultimate Tri Camp. Every other run test I had done solo. 

What excites you the most about being involved in triathlon?
I am excited about continuing to connect with people with similar goals or taking on similar challenges. I’m also enthusiastic about continuing to progress in my fitness journey and hopefully continuing to be surprised by what I can accomplish.

What would you say to another person who was on the fence about joining our training program?
Coach Erinne listened to my goals, gave me challenging workouts, and helped me dial in my nutrition plan for the race. Knowing that I was prepared on race day gave me a lot of confidence.

Do you want results like these?

Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation Session today!

Erinne Guthrie has been 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 more.

Full Circle Coaching Training Tips: Are you in the Zone?

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


Are you using Training Zones to guide your training and racing?

If not, you are missing out on vital information to help you achieve your triathlon goals much more quickly.  Most triathletes spend 6-15 hours per week training.  You might as well have some focus and purpose for each and every workout so you can spend less time training, get better results and have a life outside of triathlon as well!  After a 4 to 6 week acclimitization period where you are getting the body used to training 4 to 6 times per week and working on skills in each sport, it is vital to perform some field and or lab tests to discover your training pace, heart rate and power zones.  Without these numbers you are guessing at where you should be spending time getting faster and most likely training in the “Black Hole” where many triathletes spend WAY to much of their time.

The black hole of training is the pace or speed where it feels hard but there is no real purpose to it.  By training in this zone you can only achieve a certain level of fitness.  To be able to get faster and stronger you need to spend time in all training zones in a periodized method to be able to peak for a specific race.  There are a myriad of different methods but picking one and sticking to it is the key.  Then if the results are achieved we know that it worked. If not we go back and look what was missing or needed and adjust and tweak and try again.  Every single athlete is different and it can take a little time to figure out the training zones that need the most work, but it is well worth it.

How we do it at FULL CIRCLE COACHING:

Swim: Pace tests for different distances (long course & short course), then train the paces specific to race distance with form work and speed work at specific times in the training cycle.
Bike: Lactate threshold field tests and or blood lactate tests, then train the most inefficient zones and zones specific to race distance.
Run: 5k and 10k races for field tests and or VO2 max or Blood Lactate testing, then train the zones specific to race distance.

After getting the results of the tests, we create the zones for training and then the periodized training plan to train certain zones for training blocks or set periods of weeks.  This is where it becomes an art and the better the communication between coach and athlete the better the coach can adjust the workouts and achieve the desired outcome.  This is what the upload function on Training Peaks and the Post Comments box in your workouts is for.  After you perform the work, you upload the results so your coach can analyze and see if you were successful. Then build upon success and keep moving forward.

Next Step:

We retest every 6 to 8 weeks, we tweak and adjust depending on the distance of the “A” race.  One of our motto’s is “Strong Before Long” and “Long is Wrong” even for my Ironman athletes! We prescribe minimalist training and specificity which will get you where you want to be much faster with less overuse injury and more power and strength!

Let us guide and coach you to success… Contact me today by email: info@fullcirclecoaching.com to get started on setting up your zones for training.