Category: Bike

Do you ZWIFT? It’s O.K. Either Way

by fullcircle, posted in Bike, Blogs

Click for Zwift PDF

Do you ZWIFT? It’s O.K. Either Way

I want to explain a little further that “Zwift” is a fun tool, in the tool box that we can use if you want to.

This is by no means is mandatory for your success and there must be something said for learning the basics.

You are not ready for Zwift if you:

♦ Do not understand your Garmin, how it works and how to sync your workouts to Training Peaks

♦ Do not hit lap correctly for intervals

♦ Are not following the progressive periodized training workouts in your training peaks calendar currently.

There has to be something said about mastering the basics before adding this new fun feature, which I think can be fun, but please do NOT feel pressure to do this if it seems too over whelming and you have not mastered the basics.  Zwift will not make you a better athlete without the basics first!

Please contact me if you have Zwift and want to be included on a future group ride.  You may ask Jessica or myself on the what’s app if you have any further questions and thanks again to Jessica W. for putting this together!!!

Here’s the link to the recorded presentation:
https://zoom.us/rec/share/_cFsKLjS1mJLXY3L8kvTSP4TQqHKT6a81ChL-_YLnxrCjlE9a6XNWxSfpUwokfNQ?startTime=1579129271000

There is lot’s of great information and I am just learning as well.
Please share with the group your experience with Zwift to help us all learn more!

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.

Training Peaks & Performance Manager Gold Group Call Recording

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

Training Peaks & Performance Manager Gold Group Call Recording

This was a great “Gold Program” group call with so much great information about the Performance Manager and all your Training Peaks data.

Don’t miss these calls and start asking questions!

Thanks Gaston AKA “TRI-NERD” for all your help!

Here’s the link to the recording:
https://zoom.us/recording/share/Oon2qxex1fl8LyKKHrU5URId2P2CjXd3s2FyrodPeZ2wIumekTziMw

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 to Do With Bike Test for Heart Rate and Power Training Zones

by fullcircle, posted in Bike, Blogs, Testing

What to Do with Bike Test for Heart Rate and Power Training Zones

Learn here by clicking on the link below:
https://zoom.us/recording/share/42kI7tVcq23mZAHk0xUaXgTyGVENN4crhENt8jX1Tb2wIumekTziMw

Slow Down to Get Faster & Burn Fat

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

Slow Down to Get Faster & Burn Fat

So many athletes spend way too much time going fast and hard. Many coaches call this the “Black Hole” of training. Just google it and read the many articles describing the moderately hard effort that makes you feel like you did something but keeps you stuck in the middle.

Training hard and fast has its place, but if you don’t have any fitness at all you will likely get injured and if you have some fitness and always train fast and hard, you are likely training in this so called black hole of fitness.

Yes, you can get a certain amount of fitness here at 75-85% effort, on the journey to get in shape and I do recommend a training blocks here.

But you actually will be able to get faster and have higher performance potential if you train the two ends of the training spectrum: very slow, aerobic and very short and fast.

Today’s Ill be talking about what the long and slow benefits are, because you really can’t do the short and very fast training without a good base of long and slow.

What this looks like in terms of training is keeping your heart rate, power and effort level low for a minimum of 1 swim, 1 bike and 1 run session each week.

If you are just getting into shape, all your training should be here for about 4-8 weeks. At this low intensity you can really work on form and skills to become better swimmers, better bikers and better runners which is a win win.

Low heart rate does not have to mean boring.

How low is low? You can perform a Metabolic Efficiency Test with my colleague Connie Sol to find out your Aerobic Threshold. Or, you can take 180 – your age to calculate your Aerobic Threshold heart rate. (180 – 50 = 130, so aim to keep heart rate average around 130 for your long slow swims, bikes and runs). When you know what heart rate you switch over from burning fat to carbohydrate you want to aim to train in in this range for your low heart rate training.

As humans, we are always burning a ratio of carbohydrate, fat and protein. At rest ,you burn a higher percentage of fat. At very high intensities you switch to a higher percentage of carbs. 

An added benefit of the slow aerobic training is you stay burning fat for longer periods of time and eventually at higher intensities. There is a nutritional component to this as well. But that will have to be for another blog.

Why would we want to do that as endurance athletes?
1 gram of fat gives you 9 calories of energy and 1 gram of carbohydrate gives your 4 calories.

If you can train your body to burn fat for longer and eventually higher intensities it’s a great thing. You get leaner, you need less fuel to train and race, so there is less chance of gastric distress by eating all those gels.

Every person has between 40,000 to 80,000 calories of fat stored in the body and at maximum we have about 2000- 2500 calories of carbohydrates stored in the body. So as a fuel source we want to teach our bodies to become more efficient at burning fat. However, most people eat so much carbohydrate, that is the fuel source your body chooses first.
So especially as endurance athletes being able to tap into fat for training and racing is only a good thing.

Happy Slow Training!

Special Announcements:
1. Join us for the Swim Essentials Series, a three-part, nine hour series of focused swim techniques that will have you gliding through the water. Registration and details here.

2. The Bahamas Triathlon Retreat, a 5 day/6 night event of cruise, training and hotel stay that culminates with a picturesque triathlon in Freeport, Lucaya. Get all the details here!

 

Wishing you well,
Coach Erinne Guthrie

If you are interested in learning more about Full Circle Coaching, call 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.

The Danger of Indoor Cycling

by fullcircle, posted in Bike, Blogs

The Danger of Indoor Cycling

In the last few weeks, I keep seeing a TV commercial about Peloton Cycling, and every time I see it I cringe.  The ad is so excited to tell the viewer about their training which offers no results, no end, no reward.  You just work hard all the time, every day.  Isn’t that awesome… NOT!

As a competitive triathlete myself, I say this is not a good thing and as a coach I am rubbed wrong even more.

I was interested to see an email this week when one of my mentors Hunter Allen, of Peaks Coaching. He sent out his newsletter basically stating the danger of these indoor cycling programs.  I am Cycling Power certified by Hunter Allen of Peaks Coaching and I respect him as one of the best cycling coaches.

He basically states that plugging in these programs without any sort of plan or program is actually a plan for failure.

To quote Hunter Directly; “With our new indoor training tools, the temptation to just race inside Zwift or ride hard on your Peloton everyday is strong, but this is a mistake. Riding hard or racing 5-6x a week inside a virtual world is a recipe for disaster as not only will you not be training the energy systems correctly, you risk riding poorly when the spring comes and you can ride outdoors.   You see, our bodies don’t like continual stress.  We need rest, we need a progressive ramp up of intensity and we need the correct combination of volume with intensity, and of course recovery.   Just riding as hard as you can indoors everyday is not a plan for success. It’s no plan.   If you do not have a plan for success, then you are planning for failure.”

I could not agree more.

So, while there are benefits of these technologies they can also cause problems without using them with guidance. There is also no substitute for specificity of riding your bike outside a few times a week. If you have a goal race in mind, following a custom, periodized plan is the best road to success. If you are interested in learning more about our group rides that help you train for drafting and non drafting races as well as online training plans, please schedule a session using the link below.

Happy riding…

Wishing you well,
Coach Erinne Guthrie

P.S. If your next right step is joining our triathlon, nutrition and holistic lifestyle program, or you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary 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, Member of Team USA and Competed in over 150 races.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom,  and much much more.

Dime, Le Vas a la Rueda?

by fullcircle, posted in Bike, Blogs

Dime, le vas a la rueda?  Pregunto si conduces extremamente pegadito al ciclista que tienes al frente para beneficiar de su velocidad?

En el mundo de ciclismo el tema y definación de “Drafting o Slipstreaming” / “ir a la rueda” es una técnica a la cual dos objetos en movimiento se alinean en grupo para reducir el gasto de energía para mantener velocidad con menos esfuerzo.

Entiendo que nuestro tono puede sonar un poco agresivo y por esto demoré meses en publicar este escrito, pues no es mi entención ofender a nadie, pero me siento un poco cansada de aguantar mis sentimientos y he decidido utilizar este escrito como una oportunidad de enseñanza.

“Yendo al la rueda” como ciclista en un triatlón que sea “Non-draft legal” es hacer trampa, y NO existe ninguna exepción ha esta regla.  Estoy cansada de ver ciclistas de buen atletisismo aprovecharse de ir a la rueda cuando los oficiales no están mirando y se aprovechan.  Me enfurece cuando veo que un atleta de ciclismo lo hace, ni hablar cuando noto que un grupo de ciclistas lo están haciendo durante una carrera.

Cuando vuelan pasandome u otro ciclista les hago saber que están yendo la rueda me responden con las escusas como “No lo puedo ayudar” o “Todos los de mas lo hacen.”

Es una j****a pena que estas personas no respetan las reglas y en vez escogen hacer trampa.  Y me enfurece mas cuando los veo parados en el podio celebrando su victoria cuando en actualidad les han robado el puesto a otros.  Ustedes saben quienes son, y seguramente no es solo esto en sus vida que actúan deshonestos!

Yo tengo una solucion que quizas los directores de carrera deberían considerar e invertir.  Cada chip de sincronizacion  puede tener un “GPS” y durante la carrera cada ciclista que se pegue  dentro de tres largos de bicicleta por mas the 15 segundos recibirá una penalidad (esta idea me la propuso mi compañero) y me encantó!

No tomen esto a mal, a mi me encanta “ir a la rueda” per solo en carreras que son especificamente carreras designadas de “ir a la rueda.”  Tambien utilizo esta técnica durante prácticas en grupo y para mi propio entrenamiento.  Pienso que se debe practicar esta técnica durante el entrenamiento ambos ciclismo y triatlon.  Pero la verdad es que es triste cuando estoy en medio de una carrera y otro ciclista o grupo de ellos me van a la rueda y pasan volando en frente de mí.  Yo podría seguirlos y hacer lo mismo, y tal vez usar la misma escusa que ellos, pero no lo hago, y no lo haré nunca, ni siquiera por el costo del podio.

Pienso que otra solución seria hacer todas las carreras de triatlón legal “ir a la rueda.”  Pero tambien es mas peligroso conducir de esta manera con “aero-bars,” así que no creó que esto suceda pronto.

Ya que me desaogué…
Por favor mire este enlace que contiene una lista de las reglas más violadas durante carreras de triatlón.

Espero que no haya ofendido a nadie, solamente deséo educarlos sobre las reglas, y no se preocupe que si los véo “yendo la rueda” durante una carrera, se los recordaré!

Si desea saber mas sobre nuestro programa sobre ciclismo esencial haga una cita telefonica usando este enlace.

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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

Do You Suck?

by fullcircle, posted in Bike, Blogs

Please see this exact post in Spanish for all my Hispanic friends!!!

Do You Suck? You Know, Suck Wheel?  –  I mean draft, on your bike very close behind another cyclist so that you benefit from having less resistance behind the cyclist in front of you.

Official Definition in Wikipedia of Drafting or Slipstreaming –  a technique where two vehicles or other moving objects are caused to align in a close group reducing the overall effect of drag due to exploiting the lead object’s slipstream. Especially when high speeds are involved, as in motor racing and cycling, drafting can significantly reduce the paceline‘s average energy expenditure required to maintain a certain speed and can also slightly reduce the energy expenditure of the lead vehicle or object.

I have been hesitant to write this blog for many months because I’m afraid my assertive tone might offend you, but I’m tired of holding back on how I truly feel so I decided to make it a teaching/coaching opportunity.

Drafting in a non-draft legal triathlon is CHEATING, there are NO exceptions to this rule and I’m tired of seeing able bodied cyclists taking advantage of drafting when race officials are not looking and just plain cheating.  It pisses me off when I see anyone drafting let alone a pack of cyclists doing it during a non draft legal race.

My favorite excuse that I hear when I remind someone that they are drafting off of me or another cyclist as they fly by me is “I can’t help it” or “Everyone else is doing it.”

It’s a f*****g shame and disgraceful that people cannot hold themselves accountable to the rules of the race and choose not to cheat.  It makes me even more angry when those exact cheaters are up on the podium hooting and hollering about their victory when they have robbed an honest racer from their spot on the stage!  You know who you are!  And it is probably not the only thing in your life you’re dishonest about.

But I have a solution that race directors could invest in; Every timing chip could have a GPS in it and any racer within 3 bike lengths for longer than 15 seconds automatically gets a penalty!!

Don’t get me wrong, I love to draft.  I race in draft legal races and use it for group rides and my own triathlon/ cycling training.  I think it’s an important part of conditioning for cycling and triathlon events.  It just sucks when I am out there racing my race and another racer or group of racers are drafting on me or blowing by me in a draft pack.  I could jump on with the other cheaters, sighting one of the excuses above but I don’t and I won’t, even at the cost of a podium spot!

I’m thinking another solution to this problem is to make all triathlons draft legal! But it is more dangerous to be riding in a pack on a time trial bike with aero-bars, so not sure that will happen anytime soon.

So now that I’m off my soap box…
Please check out the PDF that has a list of the Most Violated USA Triathlon Rules for Racing.

I hope I didn’t offend anyone, I only want to educate you about the rules, but don’t worry if I see you out there drafting in a non-drafting race- I will happily remind you!

Please see this exact post in Spanish for all my Hispanic friends!!!
Happy racing!

If you you want to learn more about my Bike Essentials program so you don’t have to draft, schedule your call with me here!

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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

Did you agree with this post, or not? Please comment below and if you have any coaching questions please reach out to schedule a call.

Race Tips for Your Next Sprint or Olympic Distance Triathlon

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

Race Tips for Your Next Sprint or Olympic Distance Triathlon

By Erinne Guthrie, USA Triathlon Level II Certified Coach

I recorded this webinar to make it easy for you to access any time you need to review the most important race tips to use at your next Sprint or Olympic distance triathlon race.

Should you have any questions please reach out to me, Coach Erinne (via text is fastest) 786-586-6057 or, schedule a call and we can discuss further.  Use this link to schedule your call:
http://www.scheduleyou.in/5ZIsVaU

I give this clinic live before most of the Multirace Triathlons in Miami, Florida.  I hope you enjoy it and please let me know if it helped you in any way have a better race experience, thanks for your time!

Watch below!

Here’s the Youtube LINK:
https://youtu.be/LKS13Bti8JI


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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

Got questions regarding triathlon?  Drop me an email to erinne@fullcirclecoaching.co or schedule a call at this link: http://www.scheduleyou.in/5ZIsVaU

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How Many Days Do You Need to Recover and Why? The Difference Between a Taper and Recovery Days

by fullcircle, posted in Bike, Blogs, Recovery, Run, Swim, Ultimate Tri Camp

How Many Days Do You Need to Recover and Why? The Difference Between a Taper and Recovery Days

Many triathletes get really excited about training and tend to train, train and train until they get injured or sick or both.  Training can get addictive especially after you start to see results.  It just feels so good when you have a hard workout and see your times getting faster. However, it is equally important to rest and recover on a regular basis.  By scheduling in planned recovery days you allow your body to absorb the training you have been doing and then get back to training and ramp it up a little more. By having recovery and taper days planned ahead of time, you won’t run into the common problem of getting sick or minor over use injuries.

A Taper week is a week or few days to reduce training volume leading up to a race.  During this taper week, you want to reduce volume to as little as 25% -75% of normal training volume depending if this is an “A” race or “C” race, or a long course or short course race (“A” race means that it is a really important race that you want to peak for and really do well.  “B” and “C” races are less important and can be used for training).

The shorter the race, the shorter the taper.  This is also athlete dependent.  Some athletes do better with longer tapers than others.  The key is to try different length tapers and see how you perform on race day.  It may take a few taper weeks leading into races to find the right recipe for you.  I’ve had athletes do great on a 2 day taper for a sprint race but need a whole week for a half Ironman® and as many as two weeks for a full Ironman®. Age is also a factor here. The older you are the more recovery time you tend to need but not always!

The 2 things to keep in mind during all tapers is to include a little intensity in the workouts and to resist the urge to do completely nothing!!!

You will actually feel worse and come back weaker if you take an entire week off and eat crappy.  Aim to get a minimum of 8 hours of sleep each night as well!

For taper week training  get 20-45 min of movement in during the 5-6 of the 7 days leading up to the race.  Include a few pick-ups in intensity which I like to call ORPS – Over Race Pace Pick-ups to prevent your body from feeling stale and sticky.

A typical taper week might include the following:

Monday– Full day off of cardio but include 40-45 minutes of foam rolling and stretching, or some yoga and working IN and  lots of water with a pinch of sea salt in each glass along with clean eating, good protein and veggies.  Write out your race plan and send to your coach. (see other blogs to see what a race plan is). Visualize and imagine the details of your successful race daily to ensure the results you desire.

Tuesday– light 30 minute swim around 1200-1500 yards- Include some fast 25’s and 50’s with lots of rest.

Wednesday– 30-45 minute easy spin on the bike, stretch use your compression socks after and get a full body massage.

Thursday– 20-30 min run with 4 x 1-4 min at over race pace intensity with lots of recovery after each one and an easy 30-45 min spin with 4 x 1-4 min ORPS again.  Drop your bike off for tune up and maintenance.

Friday- mental and physical rest day-  finalize your race plan pack for your race etc.

Saturday– pre- race brick-  15 minute swim, 20 minute spin on bike and 15 minute run, all very easy with 1-4 min ORPS.

Sunday- Race Day; get a good warm up in pre- race, shorter races require longer warm ups.

 

A Recovery Week or Few Days – Is when you reduce volume, similar to taper week but there is no race.  It’s just a few days of rest and recovery to help your body assimilate all the training and then go back to training for another 2-3 weeks, typically ramping up the volume and intensity to get you ready for your next race in a few more weeks or months.  Again, you don’t want to be completely lazy during this time.  Doing yoga or a few days of really light intensity can make a huge difference in your mental and physical ability to handle the next training block.  Recovery days are essential and must be taken and planned for so your body doesn’t break down and dictate the recovery by getting sick with something much worse than a little cold or minor injury.

I can speak first hand of this.  I trained my way into 18 months of recovery because I went 6 months on 5 hours of sleep, while working full time, training hard- 12 hours a week, breast feeding and just plain over doing it.  It took me way too long to recover because I was not getting adequate sleep and taking those planned recovery days as often as I needed to!  I didn’t want to miss out on training hard but, I learned my lesson.  Now I have planned recovery days and will take them sooner than later if my body is telling me to.  So, do yourself a favor and take the recovery and taper week or days and watch and feel your body respond with more energy. strength and speed every time!

Please let me know if you liked this Blog and if there are any topics you’d like me to write about in the future.

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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim COach, Motivational Speaker, Mom and much much more.

Coach Erinne
Full Circle Coaching
Where Performance Meets Balance

 

Get faster at your next Triathlon with NO training – Watch the video now!

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

Faster Triathlete

What’s up Triathletes?

Getting faster for your next race has never been easier – Are you ready to get faster at your next Sprint or Olympic distance Triathlon race with NO additional training?

Here is a webinar recording I did last week for the Multirace Triathlon Trilogy race but the information can be applied to any Sprint, International or Olympic distance triathlon. It is just under 1 hour of awesome information you can apply to your next race. Feel free to reach out to me with any questions or comments.
Click on this LINK to access the recording.

Feel free to ask me any questions 786-586-6057, or leave a comment.

Wishing you well,
Coach Erinne
Full Circle Coaching
Where Performance Meets Balance

Get faster at Triathlon

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