Category: Bike

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.

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.

From Being Hit by a Car to Starting his Triathlon Journey: Meet UTC Rockstar Mark Testoni

by fullcircle, posted in Bike, ROCKSTARS, Run, Swim, Ultimate Tri Camp

Rockstar Triathlete: Mark Testoni

Coaches Notes:

Mark and I met a year ago and almost started coaching when he was hit by a car on his bike. We had to postpone training until he recovered, and camp was the perfect kickstart to his training program. He could swim, bike, and run again, so I invited him to join us. 

Since we have three different coaching levels at Ultimate Tri Camp, he started on day one in the C group and had enough fitness to enter the B group on day 2.

I’m super proud of Mark for putting aside his hesitation at being a newbie and simply embracing his own process and learning each day. 

His progress has been impressive, and I’m super excited about his 2024 Tri Season. We will start with a few sprints, move to International Distance, and end the year with a 70.3. 

Let’s Do this, Mark! You are a Rockstar Ultimate Tri Camper!

Age: 68

Profession: I am a semi-retired military and tech industry executive. I am currently Chairman of cBEYONData, a software and tech services firm. 

Why did you choose Ultimate Tri Camp for help in your triathlon journey?
As an older athlete new to the sport, I wanted to learn and hear the experiences of others in the sport. I am pretty much a novice, but I have experience as a modestly successful distance runner from many years ago.
Avid Peloton rider in recent years. Nowhere near a lap pool in 50 years.

Coach Erinne articulated how the camp could help—and it did!

 

Please share your BIG goals and how Ultimate Tri Camp supported you:

1. Understand how to approach training and recovery. Discussions and listening to the experiences of athletes and coaches are all amazingly helpful.

2. Become an effective swimmer at a distance. I arrived at camp with the ability of your average rock—floating was a challenge 😂 . I learned a number of swim drills. I watched and was very much inspired by the rest of the group and their great abilities. I am very motivated to improve—I will soon.

3. Want to complete a 70.3 when ready—so inspired beyond watching and listening to everyone at camp. I’m a determined person, and everyone was so encouraging—I have no doubt I will get there.

Tell me about your successes so far:

I spent my past year recovering from a cycling accident and some secondary physical challenges. Camp timing was perfect as I am starting to ramp up.

1. More confident in the water.

2. Improved running and biking technique.

3. Signed up with FCC for the complete Triathlon Transformation training program!

What were some of your most considerable Improvements in performance at Ultimate Tri Camp?

Swim: Arrived: swimming like a ‘listing ship.’ Departed: drilling properly and more focused.
Bike: Better technique with riding in groups and climbing
Run: Improved body and arm position
Nutrition/Health: Comprehend the purpose of supplements and their use.
Mindset: inspired and highly motivated.

Name 2 or 3 things that have made the most significant difference in your triathlon performance after participating in Ultimate Tri Camp:

1. Inspiration—from the athletes and coaches. Each gave me ideas, lessons, and shared experiences that genuinely moved and motivated me—even more than I could have ever expected.

2. Network—knowing so many others with FCC is a resource, help, and encouragement.

3. Knowledge—learned so much.

What excites you the most about being involved in triathlon? 
It’s the ultimate sport, where you work and compete primarily against yourself to achieve goals, yet collaborate with coaches and other athletes to pursue goals. It transcends specific abilities and drives focus, preparation, and determination. I am very excited to drive toward objectives in parallel with a great team.

What was your favorite part of Ultimate Tri Camp?

I’d be lying if I said it was the ‘ice plunge’ 🧊 😂. The people and camaraderie were second to none. I’ve used the word ‘inspired’ a ton at camp and after. I owe so much to everyone who attended; it boosted my journey.

What would you say to someone on the fence about attending Ultimate Tri Camp?
Go! It’s a safe environment for interested athletes at any level or point in their journey.

Are you coming back next year?
Absolutely

Do you want results like these?

Join us at Ultimate Tri Camp 2025 and learn cutting-edge swim, bike, run, and strength training skills to improve your speed and efficiency.

Ultimate Tri Camp is a 7-day event guaranteed to improve physical and mental performance.
 The Ultimate Tri Camp experience touches your soul and empowers your performance like nothing you’ve ever tried.  It’s the perfect venue to fine-tune your training and get you RACE READY!

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

Register before April 15, 2024, and get 30% off the registration fee (payment plans available). Click here to register 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

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

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 per a 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 last year. They make a big difference for me and my athletes racing warmer races.

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.

My New Relationship

by fullcircle, posted in Bike, Blogs, Mindset

My New Relationship

I’m excited to share about my new relationship.

I’ve actually known him for over a year but have not taken the time to truly get connected.

I was still really committed to 2 other relationships.

Despite hanging out a few times over the last year, this one was just too aggressive for me.

I was uncomfortable and did not have the time to commit to developing the relationship.

But all that has changed. I am ready for something new!

That’s not to say I will not be seeing my two other relationships occasionally!

I already know there is a lot of potential with this one, but it does take me some time to trust and fall in love!

But once I’m committed, I’m all in.
Let’s see if it will stand the test of time.

If you don’t know by now, I am talking about my BMC Time Machine triathlon bike.

HA HA!  Did I get you?

The other two relationships I mentioned above are my old 2013 BMC Tri bike which I absolutely LOVE and my Trek Road bike which I love too.

So, I wanted to share how I’m going to get to know this new super hot aggressive guy.

Easy Spins

I’m starting off with just a few easy spins; getting a feel for this new aggressive position in my aero bars. I’m much more aero dynamic on this bike which in the end can be faster but if my neck hurts too much I may have to get some risers for the aero-bars.

Bike Handling Drills

I’m also doing all my bike handling drills just like I did when I first started triathlon.

  • Riding with 1 hand for 10-15 seconds and switching so I am good with either one
  • Practicing sharp u-turns
  • Figure 8’s
  • Riding close to other cyclists and holding steady
  • Taking drinks from my water bottle holding a straight line and not wobbling all over the road.

Pedaling mechanics drills; both in and out of my aero position!

  • Single leg drills, 85 rpms and 65 rpms for 1 -2 minutes
  • Spin Ups
  • Shift Ups
  • Force Reps

These drills really help improve my connection to the bike and improve my pedaling mechanics so when I am ready to start doing testing and intervals I will have a great base of fitness and can really train smart.

I hope you enjoyed my little analogy.

I’m basically saying it takes time and practice to get connected to anything new even your bike!

So many of the athletes I work with have no connection to their bikes and wonder why they can’t go faster.

Besides a perfect bike fit (which we offer), these types of skills and drills workouts create a deeper connection between your body and the bike.

I have seen it time and time again after following my system for training on the bike,  power improves exponentially in short periods of time when there is a connection!

How deep is your connection to your bike? Looking for some guidance?

Set up your Triathlon Break through session here…..

See you on the road.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. Want to learn more?
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.

Drills, Drills, Drills…

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

Drills, Drills, Drills…


Why do you need to do your drills?

I promise it’s not to annoy you, although many athletes think so…

It is actually to program a new neuro pathway from your brain to your body to help you swim, pedal your bike or run with better form and efficiency.

What does that mean?

Your brain sends messages to your body to perform the movements of swimming biking and running. If you are doing it incorrectly over many days, months and years the pathway gets reinforced over time, even if it is inefficient.

I’ll use swimming as an example.

If you were never taught HOW to swim with proper form and technique, you find a way to move in the water that is most likely incorrect. The more you swim with incorrect form the more reinforced that neuro pathway is.

When you decide you want to get a video analysis from an experienced coach- they should point out what you are doing well and also what you need to do differently to improve performance.

The patterns you learned by winging it, now need to be unlearned. And new patterns created doing it the correct way.

But just telling or showing you what you are doing incorrectly is only the first in a multi step process to correct your inefficiency.

There are so many moving parts that go into swimming well.

So that is where drills can greatly speed up the process of reprogramming those movement patterns.

There is a catch.
You must do the drills correctly if you want them to help you perform better.

So many of my athletes skip over the drills when they get to a certain level of confidence and that is a HUGE mistake.

Drills performed correctly as a part of every single training session can greatly improve the speed at which you become more efficient and get faster.

Drills are created by taking a small section of each phase of the SWIM, BIKE OR RUN. For example, with the freestyle swim stroke (which has so many moving parts) the drills allow you to isolate them so you learn how to do it correctly without getting overwhelmed.

Drills need to be performed over and over and over to perfect them so that you can then know and feel where that move falls into place within the freestyle swim stroke.

It takes a trained eye and years of experience for coaches to be able to:

-Assess a swimmer correctly
-Isolate what they are doing well and what needs work
-And then teach them the drills to practice to correct their form and
-Finally put it all together!

I can say for 100 % certainty I have that skill and can help you identify your limiters and give you the drills to correct them, but YOU have to do the work, repeat the drill over and over and over to create the new neuro pathway in the brain and the body so the correct form is the default move!!!

So, if you want to improve your swimming, biking or running or any sport, you must do the drills and do them correctly over and over and over again.

Even the best athletes in the world are doing their drills on a daily basis to reinforce good technique!!

Happy drills training!

Want to see how we can improve your technique?
Reach out to learn more about our a 1-on-1 video analysis.

Save $50 off your next video analysis in person or virtually Space is limited.

CLICK HERE to secure your spot for a Swim Video Analysis now!

OR, Contact me now to schedule a call and I’ll save you a spot for a session!

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.

I am not ready for RAAM

by fullcircle, posted in Bike, Blogs, Erinne

RAAM is almost here.

RAAM is almost here and I’m just not ready! In case you don’t know what RAAM is- It is the Ride Across America and it’s a bike race across the United states, over 3000 miles.

This is by far the hardest endurance event I have ever attempted. Longer than the Tour de France! I’m not sure what I was thinking when I said yes to this challenge 3 years ago.

This team has been through some big changes over the last 3 years. The setbacks have been many.

Gathering the crew to commit to traveling with us for 2 weeks was a challenge.

Our crew chief- Kendal Tully broke her ankle and will be doing this with a boot! A few cases of covid affected training and my back injury has all proved challenging to overcome.

The team of 4 cyclists has changed 3 x.

But we now have our final team of 4- Hunter Tully, Dennis Phipps, Ollie Garcia and me.

I am so happy to have Coach Dennis, Coach Ollie and Hunter Tully as fellow cyclists and Monica Rizo on our support crew all from the Full Circle tribe along with 6 others, all sacrificing their time to care for and support us on our mission.

We were worried we wouldn’t get to the start line. But we just loaded the motor home with all of our bikes and gear and it’s heading to the start line in California and we all fly out Wednesday.

The fact remains I don’t feel ready. My fitness is not where I want it to be. I have not trained long or hard for over a month. I’m both embarrassed that I did this to myself and afraid to let my team down. The fear that I just might not be good enough to do this is running through my head.

But, I have to put all of my fears aside and remember all of my 25 years of experience and my WHY.

It’s really not about me.

It’s about the total effort of everyone working together to bring awareness to our cause, www.4cyclsits4kids.com raising money for the 4Kids charity.

I will have to rely on all my past experience to carry me through this event. Trust and believe we can do this together as a team for our cause!

The logistics to pull this thing off are overwhelming. The details of the event and all the rules we have to abide by are critical to our success.

We leave Wednesday (6/15) to fly to California and then on Saturday June 18th, we are the 1st team of 4 (team #300) starting at 12 noon EST in Oceanside.

Dennis and I will start the first 6 hour pull, alternating cycling for 30 minutes each and switching with a follow car behind us. So we will ride from 12 pm to 6 pm, and then get a 6 hour break in our motorhome.

Then Coach Ollie and Hunter will have their 6 hour turn.

Then Dennis and I again from 12 AM- 6 PM. etc.

We will repeat this cycle for 7-8 days and nights depending on how fast we ride through weather, desert and 3 mountain ranges!

You can follow us on our journey by checking in to the www.RAAMRACE.org as we will have a GPS with us the whole way.

I have a favor to ask you… Please send us some energy next week as we will truly be needing it!

Our goal is to raise awareness and $300,000.00 for 4Kids whose mission is “Every child deserves a happy home.”

Our donation page is 4cyclists4kids

We will be posting on both the Full Circle Coaching and 4cyclists4kids Instagram as well.

Thanks so much for all your support over the next 2 weeks. Cannot wait to share this journey with you.

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.

Group Ride 101 – The basics of group cycling and why you should do it

by fullcircle, posted in Bike, Blogs

Group Ride 101 – The basics of group cycling and why you should do it

Group Ride Definition – As a group, you either ride single file or side by side in order to share the work. The rider(s) at the front set(s) the pace and take most of the wind. The riders behind are drafting.

Why include group rides in your training program

  • As a triathlete learning to ride in a group improves your skill as a cyclist.
  • You also get the benefit of riding longer with less effort if you are drafting so you can increase your time in the saddle in a fun group ride setting.
  • Stronger cyclists can also benefit from pushing harder and going faster in a group setting and getting rest as they take turns at the front.

It’s important to know what type of group ride you are joining as there can be different goals for the group effort.



Communication is essential as mentioned above, discuss the purpose of the ride before you leave. What is the speed you will aim to maintain and how long are you riding. Will it be an aerobic group ride where everyone plans to stay together and no one gets dropped or, a speed fest where the group will be going fast and if you get dropped you are S.O.L., (sh*t out of luck)! 

It is also essential to communicate if you will be making any sudden movements as it affects everyone behind you. The goal is to stay in 1 or 2 lines and either rotate thru to the front or keep the same group leaders. If you are going to coast, brake, or get out of the saddle to stretch, give a hand signal to the rider behind  you to let them know so they can adjust and so on.

Being vocal about what is coming up like potholes, water, turns and stops as well as if a vehicle is passing is essential common vocalizations are:

  • Rider, walker, runner up
  • Passing
  • Right turn
  • Left turn
  • Slowing
  • Stopping

Don’t be afraid to be very vocal to again keep everyone safe.

Avoid erratic movements
Always keep your hands on the hoods or the drops of your handlebars so you have quick access to the brakes, and if you do need to brake do so gently feathering them to avoid the jerky movements.

Before joining group ride, you must have a certain level of bike handling skills.

  • Ride with one hand and keep a steady pace so you can eat and drink and hold a straight line wiht your bike
  • Be comfortable drafting within 1 foot of the cyclist wheel in front of you so the group can stay together
  • Be able to brake quickly and effectively in an emergency situation, like a car pulling out in front of you, or another cyclist cutting you off.

Nutrition

  • Eat real food before you go on a group ride like eggs, avocado and maybe some complex carbohydrates like sweet potato as opposed to sports nutrition.
  • Plan on having carbohydrates in your water bottle as well as electrolytes as needed based on hot or cold conditions. Always bring extra sports nutrition that is easy to access while you are pedaling to prevent running our of energy or “Bonking.” Some suggestions are Bloks, Bars, Gels, but please check ingredients and time the intake for about 100 calories/ 1/2 hour if you are riding over an hour and 30 minutes.
  • Bonking is a term used for exercising to the point where you run out of energy in the body and you feel terrible and have to stop. Not a good thing to have happen in any instance but especially if an entire group is waiting for you. 

No Coasting
Just keep pedaling- avoid the pedal/ coasting yoyo- when you are on the bike you should be constantly pedaling and adjusting your gears appropriately to slow down and speed up as needed. When you coast it forces everyone behind you to brake and then have to accelerate creating a yoyo effect which is very tiring, aim to pedal all the time at an rpm of 85-95 to keep the group smooth and consistent

Turn Slower
After turns be considerate of all the cyclists behind you and accelerate back to the given speed gradually so everyone catches up and stays together in the draft.

Special considerations:
A cyclist in front of you starts to fall back and there is a gap in the line. A considerate thing to do is to pass that cyclist slowly and get in front of them and ask them to get on your wheel to pull them back up and or ask the group leader to slow the pace slightly to get back together as opposed to blowing by the tired cyclist and dropping them- NOT COOL!

Parameters to keep track of Heart rate, RPMS, Speed

  • If your Heart rate gets too high especially in the first half of the ride there is a good chance you will set yourself up to blow up- remember even on group rides the goal is to negative split or just be consistent the whole ride with regard to effort, heart rate and speed. Most groups start way too fast with no warm up and blow up on the way home.

  • RPMS– Revolutions Per Minute- 80+ is a good average rpm to aim for.

  • Speed- Group rides are the only time I ask my athletes to pay attention to their speed. It’s necessary for the group to stay together to know what average speed to hold.


Rotating pace lines– Rotating pace lines are a great way to let everyone have an opportunity to take turns pulling the group at the front and also resting in the draft when they rotate to the back of the group.

  • Single rotating pace line All cyclists pedaling in a straight line within one foot of each other at the desired speed- say 18 MPH. Decide how long each pull will be- lets say 30 seconds. After 30 seconds at the front, the lead cyclist looks over his shoulder to make sure it is safe to move left and soft pedal to drop to the back of the line as the next cyclist MAINTAINS the same speed and takes their turn pulling. Be sure not to accelerate as you take the lead. Repeat as long as possible.

  • Double pace line Same as the single pace line, except 2 lines side by side. Decide which direction the rotation will occur- right to left or left to right. This is much more difficult but again a skill worth learning if you want to become a great cyclist.

Light it up– It’s been proven in studies that using bike lights even during the day can help cyclists avoid being hit by other motor vehicles.

Newbies– Should start at the back of the group but understand they will have to work harder as they slow down and accelerate more at the back of the pack. The best draft is in the front to middle of the group.

You need more than a group ride.
Remember you don’t become a great triathlete only riding in a group. This is just one component of your cycling training. Just because you can draft at 25 MPH does not mean you can hold this speed on your own. Your solo training still has to be included in your training program. Hills, Intervals, Strength, Speed work, Etc.

Aero bars– Riding in your aero bars can be very dangerous because you do not have access to your brakes in this position. Only VERY skilled cyclists should attempt this in a group setting.
But it doesn’t mean you can’t ride your triathlon bike in a group ride, just need to stay up more often then when you are riding solo and be sure to ask permission to ride in your aero bars before doing so.

 

This is just a short list of things to know about group ride etiquette. Please subscribe to my Youtube Channel and follow me on Facebook and Instagram for more great triathlon content.

If you are interested in improving your cycling performance, please click this link to get on the wait list for our annual Cycling Essentials Clinic. It will have a combination of both virtual and in-person training and tips.

Use this link to get on the waitlist to join us for our Cycling Essentials Clinic event!

 

Got questions… Use this LINK below to schedule a call with me:
https://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.

Important Bike Rules

by fullcircle, posted in Bike, Blogs

Important Bike Rules

It’s race weekend again and Integrity Multisport asked me to share important cycling rules for the race.

These rules are in place to keep everyone safe on the bike course. And also make sure everyone is following the rules!

#1 You must ride on the right hand side of the road at all times unless you are passing the cyclist in front of you.

In that case, you would say “On Your Left” kindly to let them know you are passing.

You have 15 seconds to pass, which is plenty of time. And then you move back to the right hand side of the road. And continue on your way.

The cyclist being passed is not allowed to draft the cyclist who passed them or accelerate.

They must wait until they are out of the draft zone to stay where they are or pass back safely using the same rules.

Never Pass On The Right!!

#2 – Drafting is Illegal!

Drafting is riding within 3 bike lengths of the cyclist in front of you.  If you come up behind a cyclist you must pass or drop back 3 bike lengths to stay within the rules of the race.

The reason drafting is illegal is because it gives the cyclist drafting behind another cyclist less resistance so they can ride faster while wasting less energy. 

So it is definitely an unfair advantage if you draft.

So let’s all follow the rules and stay safe during the race.

If you have more questions about the race please attend the Pre Race Clinic on Saturday at @MackCycle and a fitness at 1 pm.

Have an amazing race!! 

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.

What should my bike computer be telling me?

by fullcircle, posted in Bike, Blogs

What should my bike computer be telling me?

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

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

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

What you focus on improves; Pearson’s law.

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

Speed is not one of them.

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

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

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

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

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

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

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

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

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

These are all within your control and can be trained.

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

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

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

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

On the computer you should be looking at:

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

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

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

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

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

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

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

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

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.