Month: July 2024

Learning to Train Instead of Just Exercise – Beginner Rockstar Triathlete: Karriel Augustin

by fullcircle, posted in ROCKSTARS

Learning to train instead of just exercise – Beginner Rockstar Triathlete: Karriel Augustin

Coaches Notes:

I met Karriel at the Integrity Multisport Las Olas Triathlon Triathlon Clinic. He stood in the front row and asked so many great questions I knew he was excited to race. I followed up with him after the race, and he took me up on my free week trial and then decided to invest in the 8-week Beginner Tri Program.  This program is ideal for anyone who wants to train for their first to 3rd sprint or International distance Triathlon. 

Karriel attended every weekly call and did most of his workouts in Training Peaks. He used our group chat to ask questions about anything he did not understand, and his confidence for his next race was up 100%. He applied all his new knowledge to the training he had been doing, and I’m super excited for his next race. Congratulations, Karriel! You are a true Rockstar Triathlete.

—

Age: 43

Profession:
Director of Manufacturing

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

While training for the Las Olas Sprint Triathlon, I attended Coach Erinne Guthrie’s triathlon clinic. After completing the sprint triathlon, I joined Coach Guthrie to participate in the Full Circle Triathlon Coaching Beginner Tri Program.

I joined the program because I successfully applied many insights from the clinic specific to race-day nutrition, visiting the course before the race, and effective transition methods between the swim, run, and bike. Additionally, I wanted to continue my triathlon training more systematically.


What is your “A” race for this season?
Las Olas Sprint Tri – in Spring 2024  – 1:24 was my time 

What are your BIG goals?

My main goal is to compete in a full Ironman.


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.

First, I struggled with swimming. I found it challenging to find my breathing rhythm. I developed more confidence in the water after completing the eight-week training program, which incorporated many good swim drills and a one-on-one swim session with Coach Guthrie.

Secondly, my run form improved. I transformed from heel strikes to mid-foot strikes and lighter, quicker feet.

As for nutrition, I improved by being more conscientious about adding more greens/veggies daily and staying hydrated throughout the day and before and after workouts.

Name 2 or 3 things you feel will make the most significant difference in your journey:  
Running:  I learned to breathe through my nose, which provided more respiratory control and less fatigue.

Secondly, the mid-foot strike helped my ability and ease in running more and walking less.

Lastly, learning the difference between training and exercising. I would be remiss not to mention the critical lesson from biking to manage riding within the zones/consistently managing my heart rate.

What excites you the most about being involved in triathlon?
I am motivated by the fitness that triathlon workouts provide and the mental fortitude they develop. I am also driven by the body’s resilience and ability to deliver results through time and conditioning. The camaraderie among triathletes inspires me.

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

The Full Circle Beginner Tri training program is worth the investment in yourself. The program design is easy to follow; Coach Guthrie is dedicated, disciplined, reliable, responsive, and available to help guide and encourage you on the triathlon journey. Additionally, the whole Tribe and other coaches support answering questions anytime, and there is an opportunity to learn from beginners and veterans.

Do you want results like these?

Check out the Beginner Tri Program and make sure to book a call to get $100 off your registration! 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.

Sticking with it…….. even when you don’t want to!

by fullcircle, posted in Blogs, Mindset

This is what will get you the results you desire. 

No, this is not the “sexy” side of the sport, 

This is not that IM finish line photo with your PR time, but it is what will get you there. 

Time after time, you hear from every coach in the world.

Consistency is key.

You see the Olympic athletes on TV right now, getting their world records, and punching their tickets to Paris and it is all so exciting.

But guess what? 

These big moments come from hundreds and hundreds of boring routines, day after day, week after week, and month after month training sessions. 

Paying attention to the numbers. 

The heart rate, rpms, power, rpe, pace, etc.

Of course, we are all working toward the big day, and that is the reward.

There is no better feeling than crossing the finish line of a triathlon.

When is your next finish line? Will you be ready? Did you show up on the day-to-day? The results will tell!

Can’t wait for the next one.

Here’s to the day to day!

How Personalized Coaching Helped Her Rock Her First Triathlon: Meet Cate Gundlach

by fullcircle, posted in ROCKSTARS

Beginner Rockstar Triathlete: Cate Gundlach

Coaches Notes:

Cate reached out a few months ago with the desire to do her first triathlon after living on a boat for many years. With no background in triathlon, she enrolled in the Full Circle Coaching 8-week Beginner Tri Program as her first step on the journey to becoming a triathlete. 

Nutrition and short-term injury needed to be addressed along the way to the finish line. With all the excitement of starting to train and feeling good, she decided to do more than what was recommended and ended up with some pain! It’s so hard not to overdo it when it feels so good. But we must meet our bodies where they are and progress gradually to avoid injury. This is a common situation in the triathlon. Less is more, and consistency always wins over going too fast, too far, too soon. After dialing back on the running and getting her the stretch and strength exercises she needed, she was back on track after two weeks.

Then she mentioned having no energy after her training, so we addressed what her pre and post nutrition looked like and made the adjustments she needed to be able to feel great post training instead of wiped out!

These are the benefits that come with working with  a good coach and system of training and racing that leads to success! 

Congratulations, Cate. I’m so proud of you for sticking with it and listening to your body and coaches! I’m super excited for the next one and to continue the triathlon journey with you!

—

Age: 42

Profession:
Yacht Master/ Uscg 500

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

I have always had an athletic outlet until my career took me to long seasons at sea in the Mediterranean and Caribbean. I began getting very bored of daily jogs and gym life and found co-rec sports dangerous as a Charter yacht captain. There is no time for a broken ankle or serious injury while at sea!!

My inner self knows that I excel with coaching and I need something athletic that provides data and requires accountability. Something in me said Triathlons! So I went online to look for coaching in Miami ~ Full Circle Coaching was it!


What is your “A” race for this season?
KB3 Mack Cycle Sprint Triathlon in May, 2024

What are your BIG goals?

My goals are to be able to compete, not just complete. I like the fast-paced style of the Sprint Triathlons and would like to see myself get faster and stronger in each discipline.
I am not seasoned enough to pinpoint a big goal; however, the human body can far exceed most limitations that we place on it, and I want to be limitless in my Tri efforts!


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.


I signed up for the Beginner Tri Program and found myself really liking the correspondence and collaboration on the Training Peaks app with my coach. It creates tangible goals and accountability.
My biggest struggle is finding rhythm and pace in all disciplines. Coach Erinne helps me dial into cadence through our conversations, which I can transfer into honest work.
My first race was KB1 on May 19, 24. My overall efforts were doable, but my nutrition needed to be improved.
My BIGGEST improvement was food.
I went from not having much energy to completing strong weeks of training, building in more dense nutrient filled foods, finding more energy, and recovering quicker, all because I ate better and ate more.

 

Name 2 or 3 things you feel will make the most significant difference in your journey:  
1) Having a Coach has made this journey possible. I would not have held myself accountable for the fire without joining the FCC.
2) The PERFECT AMINO Supplement Erinne recommends has fueled my nutrition and recovery.
3) Miami is the place to be for the community, and the FCC Cheer Factory is EPIC. Everyone was an instant friend and an instant cheerleader for each other. The FCC tribe is very welcoming, and I love that.

What excites you the most about being involved in triathlon?
I am very organized, so I like the night before check listing, packing, and being ready to execute the EARLY morning prep pre-race. Up with the Sun. Arriving early at the race venue, dial into your head space, taking command of my transition station early (before your neighbors crowd in).
Walking the path to the water, vibing with Mother Ocean, and asking her to carry us all safely through our swim- that kind of stuff I love- is how FCC guides us! 🙂

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

There is no TRI; there is only DO. Jump off the fence and onto the right side of your life’s history!!!

Do you want results like these?

Check out the Beginner Tri Program and make sure to book a call to get $100 off your registration! 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.

Beat the Heat! How to train and race when it’s HOT outside!

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

It is HOT! The hottest it’s ever been in the history of the world, according to the news!

Please be careful when training in the heat.

Training in the heat can cause excess dehydration, high heart rates, heat stroke, and death! But you can do lots of things to help your body handle the heat and still be able to train and race.

  • Practice training in the heat gradually. Start with 15-30 minutes and increase based on your race distance. This can help your body acclimate to higher temperatures. It’s a good idea to plan some of your training at the exact time of day you will be racing so your body gets used to the heat both mentally and physically.
  • Sauna- sitting in a sauna post-workout for 15 minutes, building up to 20-30 minutes, can help you get used to the heat as well. If possible, do not drink water while in the sauna, but please hydrate with electrolytes post-sauna.
  • Hydrate and fuel a little extra than you think you should. Your body uses more calories and energy to keep core body temperatures down. I suggest sips of cool hydration every 10 minutes minimum in general while training, but especially if the heat is on.
  • Add extra sea salt to your food and in your water bottles. Remember to add a good-quality electrolyte mix. My favorite is the watermelon electrolyte supplement from Body Health. Organic coconut water is also helpful for added electrolytes.
  • Cooler drinks can help while training in the heat, but be careful with cramping in the stomach if the drink is too cold; one tip is to hold the ice water in your mouth for a few seconds before swallowing and take smaller sips.
  • Cool towels and sponges are sometimes offered on the race course. Using this in training works great too! Apply them to your forearms, forehead, back of your neck, and crotch area- be careful not to get your socks wet in your shoes which can cause blisters. Cool forearm sleeves can also be helpful.
  • Pre-Cooling- being in air conditioning or under a fan before training or racing can help you handle the heat longer.
  • Keep your face shaded with a visor instead of a closed-off baseball cap, and stay away from black helmets and race and training kits; black increases heat!
  • Never skip an aid station on the race course; reduce your pace to keep moving forward as needed.

I used every single one of these tips while riding across the desert during RAAM in 2022. They make a big difference when racing warmer races for my athletes and me.

Happy heat training and racing!

Join my private Facebook group, Triathlon Obsessed, for tons of tips and triathlon support!

If you’re curious about what’s possible with your training, schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: 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. 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.

How Ultimate Tri Camp Helped Fuel Her Triathlon Success – Rockstar Loralee Stephens

by fullcircle, posted in ROCKSTARS, Ultimate Tri Camp

Rockstar Triathlete: Loralee Stephens

Coaches Notes:

Loralee signed up for Ultimate Tri Camp two weeks before our start date in February, seeking guidance for her first 70.3 event at Gulf Coast 70.3 in May 2024. It was beautiful to see her in person, as she lived in Kentucky. On the first day of camp, we evaluate all the athletes’ swimming, biking, and running skills, providing technique improvements throughout the week. As a newer triathlete with a goal of 70.3, she had much to learn about training and race logistics. During the six days of camp, she gained valuable fitness and practical race day tips, equipping her to apply her new knowledge to the longer race. After Ultimate Tri Camp, she ended up 1st place at several short course triathlons and a 7:00 first-time 70.3

Congratulations on all your success, Loralee! I can’t wait to see what is next for you. 

—

Age: 49

Profession: Pilates/ Stretch / Recovery Lounge studio owner TheSpotBG.com

Why did you choose FCC to help you on your triathlon/health and wellness journey?
To get more specific help with run/swim techniques.

What is your “A” race for this season?
Ironman Gulf Coast 70.3. Ultimate Tri Camp gave me tips on how to have a better, more enjoyable race.

Tell me about your successes so far:
I completed the Gulf Coast 70.3 Ironman!

What were some of your biggest Improvements in performance at Ultimate Tri Camp?
Swim: my technique improved
Bike: I feel more confident in a group; I usually ride solo
Run: I am more aware of proper form/techniques
Nutrition/Health: Helped reiterate proper fueling before, during, and after races.
Mindset: knowing nearly all other triathletes have struggled with similar fears & anxiety before and during races.

Did you achieve any Personal Records or Goals?
It’s hard to say since I had no previous Ironman. The goal was to finish, which I did!

Name 2 or 3 things you feel will make the most significant difference in your triathlon performance after participating in Ultimate Tri Camp:
1. Confidence in all portions of the race.

2. Tips/tricks for smoother transition

3. Improved swim technique – not perfect, but it’s improved

What was your favorite part of Ultimate Tri Camp?
I heard stories of other athletes with similar training and race experiences. My area does not have a triathlon community, so it was nice to be around similar-minded people.

What would you say to another person who is on the fence about attending Ultimate Tri Camp?

Take the leap and get out of your comfort zone.

Ready to get your best time yet?! Here’s how you can get access to Ultimate Tri Camp and save $500!

UTC 2025 will be held February 17-23, 2025, in Clermont, Florida. Click through to save $500 off the registration price! 

Check out all the details on the Website: www.Ultimatetricamp.com

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.