Category: Blogs

Run Smarter, Not Harder: Posture Tips for Injury-Free Running

by fullcircle, posted in Blogs, Run

With running season in full swing, I want to share my video on running posture to help you achieve your best performance.

Running can be simple and enjoyable when you harness your body’s natural spring and the force of gravity. Instead of fighting the run, think about literally falling forward, using your hamstrings to lift your heels up behind you. It’s about efficiency, not effort.

Key Posture Tips for Running Success:

Good posture is essential from toes to nose, both in life and while running. Here’s what to keep in mind:

  • Stand tall but stay relaxed: Focus on keeping your body aligned without tension.
  • Ears over shoulders.
  • Shoulders over hips.
  • Hips over knees.
  • Soft knees over feet.

Now, here’s where the magic happens:

  • Fall forward from your ankles: Let gravity do the work for you.
  • Arms bent at 90 degrees: Swing them front to back like pendulums, without crossing the midline.
  • Pull heels up: With a relaxed ankle, lift each heel up behind you, one at a time.
  • And repeat—that’s running!

Aim for 45 steps in 15 seconds for optimal cadence and foot strike. Check out this quick video to see it in action:

👉 Watch the video here

Ready to Take Your Running to the Next Level?

Are you training for the Miami Marathon or any other upcoming race? Maybe you’re looking to become a faster runner or recover from an injury? If any of these sound familiar, I have exciting news!

Run Essentials is officially open for enrollment, and I’d love to invite you to join!

Is This Program Right for You?

Let me ask you a few questions:

  • Have you signed up for a race but feel confused about how to train?
  • Have you tried running before, only to end up injured after just a few days?
  • Are you aiming to run faster, improve your technique, and feel better with each run?
  • Do you find yourself relying on random tips from social media that just aren’t working?
  • Are you overwhelmed by how to train, unsure how far to run or at what pace?

If you nodded yes to any of these, you’re not alone. Running can be confusing without proper guidance, and without the right structure, you risk not reaching the finish line, getting stuck in frustration, or worse—suffering a chronic injury that sidelines you.

Don’t Let Confusion or Injury Hold You Back

This is your chance to join a supportive community that will inspire and guide you to achieve your goals. Picture yourself crossing the finish line—feeling stronger, more confident, and setting an amazing example for yourself and others.

Run Essentials offers the tools, structure, and support you need to run your best. Whether you’re just starting or want to elevate your performance, this program will help you get there.

Enroll today and take the next step toward achieving your running goals!

 

Sign Me Up!

His Results Speak for Themselves – Meet Rockstar Triathlete: Luis Carranza

by fullcircle, posted in Blogs, ROCKSTARS

Rockstar: Luis Caranza

Coaches Notes:

Since we started at the beginning of the year, Luis has improved 100% in all three sports.

As a busy husband, father, and businessman who travels a lot with a goal of a 5:30 70.3, my Triathlon Transformation Program was ideal. 

We started with all five of the evaluations:

Swim Video analysis and testing
Run video analysis and testing
Bike fit and pedaling mechanics and testing
Strength and mobility assessments, and, of course,
Nutrition Essentials program.

From all of these assessments, I then put together a custom training program for his progressive improvement across the all three sports. 

The training program, along with 24-hour access to the Full Circle Coaching Community and coaches to ask about anything and everything, reassessments every 6-8 weeks, and specific race day logistics about nutrition and pacing…

The results speak for themselves: 

SWIM- started averaging 2:09/ 100 yards- to 1:36/ 100!

BIKE– 202 watts FTP to 239 watts FTP

RUN- 7:01, 1-mile run test to a 6:27, 1-mile run test after switching from super cushion shoes to Altra zero drop shoes and improving run strength and stamina.

3 Podiums so far at both Sprint and Olympic distances.

Although we cannot continue training for the goal race in December, I am confident Luis can continue his journey to reach his goal with all the tools we have provided him over the last six months. 

Congratulations Luis! You are a True Rockstar Triathlete!

—

Age: 40

Profession: Executive

Why did you choose FCC to help you on your triathlon/health and wellness journey? I was recommended to work with Coach Erinne after I asked other triathletes about a great coach who could prepare me for a half-ironman. She was highly recommended by many, so it was a no-brainer.


What is your “A” race for this season?
Cartagena 70.3 Ironman, 2024


What are your BIG goals?
I aim to obtain a sub 5:30 result at my first half ironman in Cartagena. I aim to drastically improve my swimming technique and get smarter with my nutrition.


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 literally learned how to swim! I had to restart from scratch and learn proper form and technique with Coach Erinne. This was huge, and I have seen vast speed improvement every month. I also learned and understood how to train with training zones, with purpose, and with proper technique for all disciplines, specifically cycling and running.

I have reached the podium three times now and achieved two PRs for my sprint and Olympic distance triathlons.

Name 2 or 3 things that have made the most significant difference in your journey.
I am learning to swim correctly and use nutrition to fuel my entire race! Improving my running form and technique has made me faster and my legs much stronger.

What excites you the most about being involved in triathlon?
It creates mental fortitude and discipline. I spend countless hours building businesses; this is a healthy way to channel all that energy so it isn’t only going into work.
I love being able to grow and challenge myself and to do it with others who are supportive and also on their own journey! And why not? Athletic improvement is also welcomed!

What would you say to another person who was on the fence about joining our training program?
Do it. Coach Erinne won’t let you slide. She will truly focus on you and help you improve.

The same goes for the other coaches on the team! If you are serious about taking it to the next level, join Full Circle Coaching!

 

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.

His Road to the World Championship: Meet Rockstar Chester Dilday

by fullcircle, posted in Blogs, ROCKSTARS

 

 

—

Meet Chester

Age: 61

Profession: Endurance Coach

Why did you choose FCC to help you on your triathlon/health and wellness journey? I struggled to break through to the podium level for my AG in major triathlon races. Erinne and the FCC family have been instrumental in helping me reach my goals.


What is your “A” race for this season?
World Multisport Championship Long Distance Triathlon

What are your BIG goals?
I have achieved my 2024 goal of being the first in my AG for TEAM  USA at the Worlds and finishing in the top five. I am now focused on qualifying and competing in Kona and the Boston Marathon.

What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved.
I had my best ocean open-water swim at Worlds. I improved by biking FTP to over 300W. In 2024, I broke the sub-one-hour mark for a sprint-distance triathlon. I avoided injuries in 2024 while getting my weight down to 190.

Name 2 or 3 things that have made the biggest difference in your journey
I am realizing that I am a swimmer and that relaxing and working on technique in the water is more important than trying to muscle through endless swim workouts. Another significant learning has been devoting as much priority to nutrition and recover.

What excites you the most about being involved in triathlon?
I love to compete and push myself to new limits, but helping others achieve their goals and improve their health and lives is even more exciting.

What would you say to another person who was on the fence about joining our training program?
It is all about understanding yourself and what you are looking to achieve. Triathlons and endurance sports, in general, are great options for anyone looking for long-term health and happiness. Being part of a group of like-minded people who are all looking to better themselves helps. Having someone to guide you along the improvement journey while avoiding the pitfalls and injuries is priceless.

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.

 

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Which Body Parts Contribute to Running Performance?

by fullcircle, posted in Blogs, Run

What’s up Runners and Triathletes?

Do you know the most important places in the body that contribute to running performance?

Trick question, because running is a total body movement but there are certain areas that are essential to being a stronger runner.

Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

Sitting is the new smoking

Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day, driving in the car or working at your desk slumped forward at your computer at work.

This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

Running shoe choice is also a factor – high cushion, high heeled running shoes negatively affect running performance despite what the billion dollar shoe industry wants you to believe!

High heels for women and heavy pointed work shoes for men, along with the new trendy 3-5 inch cushion high heeled running shoes can also cause major issues in your running performance.

These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed. Your balance and foot strike are greatly compromised with instability instead of shock absorption as you may think!

The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome, low back pain, and neck pain just to name a few.

Add more running volume and you can be in a world of pain.

It’s time to Master Your Next Run Race with Run Essentials

Exciting news—Run Essentials is officially open for enrollment, and I’d love to invite you to join!

You might be wondering if this program is right for you. Let me ask you a few questions:

Have you signed up for a race but feel confused by all the details of training?

Have you tried running before, only to get injured after just a few days?

Are you aiming to run faster, improve your technique, and feel better when you run?

Are you relying on random tips from social media?

Or are you simply overwhelmed by how to train, not sure how much to run, not sure how much to run or how fast?

If you resonate with this, you’re not alone. The logistics of training can be overwhelming, and without the right guidance, you risk not crossing the finish line, staying stuck in frustration, and never reaching your running goals. Worse, you could end up with a chronic injury that sidelines you altogether.

Don’t let confusion, frustration, or injury hold you back any longer. This is your chance to join a community that inspires, supports, and pushes you to achieve your goals. Imagine the pride of crossing the finish line, feeling stronger, more confident, and setting an example for yourself and others.

Run Essentials provides the tools, structure, and support to help you run your best.

Enroll today and take the next step toward achieving your running goals!

Register For Run Essentials

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.

Rockstar Triathlete: Christine Coppola

by fullcircle, posted in Blogs, ROCKSTARS, Swim
— Age: 47 Profession: VP, HR Why did you choose FCC to help you on your triathlon/health and wellness journey? FCC helped me through a comeback to triathlon, not just physically but mentally and emotionally. Mental strength and resilience is a huge part of marathon/channel swimming, and I feel like I am in good hands with Erinne/FCC to not only train the body, but also train the brain. What is your “A” race for this season? Done! Catalina Channel is done, but English Channel will be A race for 2025 What are your BIG goals?  -Complete English Channel swim Sept 2025 – Completing this will earn me the Triple Crown in open water swimming (20 Bridges, Catalina Channel and English Channel are the 3 swims in the Triple Crown) – I would love to do the Oceans 7 and it would be a very long term goal. 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 was happy that even though I was training very long, I took the speed weeks seriously and when I did swim tests they always improved. I also got a little better about strength work but improvement area still for sure. Name 2 or 3 things that have made the biggest difference in your journey – Taking the time to recover – Allocating time for speed work – Hitting my long swims – Mental/focus What would you say to another person who was on the fence about joining our training program? I think Erinne/FCC is flexible when it comes to changing goals. I went from trying to get back in shape and training for a marathon at first, to getting back to long distance tri, then pivoting to ocean swimming.

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. [/vc_column_text][/vc_column][/vc_row]

How Dialing In Your Nutrition Helps Your Performance – Meet Rockstar Richard Gomez

by fullcircle, posted in Blogs, Nutrition, ROCKSTARS

Rockstar Triathlete Richard Gomez

Coaches Notes: Richard has made some amazing improvements in just 4 months – it has been wonderful to watch!  Faster times in swim, bike and run and no more meds for reflux. As a CHEK Holistic Lifestyle Coach, this is ultimately the biggest and most improvement I like to see, because without good health you won’t achieve faster times and improved performances.  Way to go Richard, thank you so much for trusting the process and following the plan to the “T.”  When you do that, these are the results that are possible being part of the Gold Group!  Can’t wait to see what happens when we go VIP soon for your Ironman Journey!

Age: 43

Profession: Construction Manager

Why you chose FCC to help you on your triathlon/health and wellness journey? 
I had been doing triathlon’s and training on my own for a year and a half. After completing my first Half Ironman (Augusta) in 2018 I realized that if I really wanted to complete a Full Ironman I needed some help; specifically on the nutrition side. I did not feel well after my race; I was eating whatever I wanted and I really was just plateauing on my training. I had met Erinne through my sister in law a year ago during a Mack Cycle race. After my Half Ironman, and deciding I was going to try for the Full, I decided to give her a call and see what her group was all about. After a couple of meetings and attending a few of her classes I was sold.

What is your “A” race for this season? 
Lake Placid Ironman 2020

Please share your BIG goals: 
Getting my nutrition and reflux to a point that it does not affect my racing. Get my weight down to 150 lbs. and maintaining. 6 Hour Half Iron; Full Iron under 14 Hours.

Tell me about your successes so far: 
Before starting Erinne’s gut healing Nutrition I was taking prescription Omeprazole daily for my reflux and could not take any nutrition while running as it would cause my reflux to flare up. Since starting her program the end of January I have not taken one pill for my heartburn and am able to finally take in nutrition while I run. Plus I am weighing 151 lbs. and have been maintaining. (lost 25 lbs)

What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved: 
My swim pace and form has been drastically improved. I have PR’d every swim since I started training with Erinne. Biking was my strong suit before training with Erinne; however she did point out my bike fitting was not ideal. After getting this adjusted, my comfort level on the bike has been drastically improved, making my run transitions seamless. Aside from my nutrition, running has been my biggest improvement since joining Full Circle. When I started with Erinne my goal was to be at a sub 10 minute mile in a sprint triathlon. My last race I averaged 8:49 per mile. Almost two minutes better than my goal only after four months of training; and that is even with the fact that I had tendonitis that kept me from running for three weeks. Nutrition, I can’t say enough. Not more reflux or heartburn; I have lost 25 pounds; my diet is better than it has ever been, yet I am never hungry or craving junk food; I have cut back on my booze intake; and most importantly I am able to eat while training.

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

1. Nutrition and understanding how what I eat affects my training.

2. The tribe/group structure really does help push and motivate me on the days I don’t want to get up

3. Having someone to critique/observe your form really helps identify little form issues that you will never catch when training on your own.

What excites you the most about being involved in triathlon? 
The sense of personal accomplishment and enduring the mental strain associated with endurance racing

What would you say to another person who was on the fence about joining our training program? 
First, getting with Erinne to understand your nutrition is life changing. Never really understood how important this was not only for the physical, but for my overall balance of Mind, Body and Soul. Second, as I stated above, the importance of having someone with Erinne and her teams expertise and knowledge to observe you and make subtle adjustments to your form, technique and training is immeasurable.

If you’re ready to take your nutrition to the next level, join us for Nutrition Essentials. We are getting ready to start the next cohort so book a FREE, no obligation call to see if Nutrition Essentials is the next right step for you! This could be you!

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.

How was your Race? Discover the importance of Post-Race Reports

by fullcircle, posted in Blogs, Mindset

An important aspect of racing triathlons is evaluating what happened after the fact.

I wanted to share an example of a post-race report, which I ask all my athletes to give me after each race.

It is an excellent way to celebrate the wins because there are always some, even when the race does not go as planned.

And it’s a great way to set the next training block goals with specific things to focus on.

Mark Testoni came to me last year ready to start training for his 1st triathlon.

The day before our first session, I got a call from his wife because he was in the hospital after being hit by a car on his bike!

He had some pretty serious shoulder and Achilles injuries and starting training would have to wait.

We worked on getting him healthy enough to attend the February 2024 Ultimate Tri Camp, where he leaned into learning about all the technique work with the video analysis and testing.

Over the past four months, he has worked very smart and hard to make it to the start and finish line of his 1st Triathlon.

Even though it did not go perfectly – he got a cramp in his hamstring on the run, which is his strength, and had to walk most of it – he still achieved the goal: feeling confident at the start, crossing the finish line, and feeling hungry for redemption at the next triathlon.

Congratulations, Mark! It’s official- you are a triathlete!

In true triathlete style, the road to success, just like life, is not linear.

Thanks so much for allowing me to share your report and trusting the process of my Triathlon Transformation training program

You did it!!!!

Here is his post-race report:

Pre-race/prep.  Very positive.  Build previous cycles felt good.  Open water practice with Coach E and my own couple of sessions helped build a measure of confidence. Felt strong. Taper provided refreshed body. Ate clean days approaching race.  Solid sleep Friday night b4.  Saturday in bad at 8:30p rose at 3a.  Solid 5+ hours of sleep according to whoop which is great for me when I heave early wake ups.  Breakfast of 2 eggs and a small portion of oatmeal and blueberries.  And a banana on the ride to KB. Consumed about 24oz of fluids event morning. 

Arrived at venue early, followed warm up recommendations for run. Glute/hamstring was tight but no worse than previous few days. Set up was good. Didn’t forget anything. (Your checklist is great!).  200 yard warm up swim.

 Swim.  Confidence building to just do it.  Conditions were perfect for a first time person.  Calm.

Positives—completed it.  Experience. Body contact with others. Never felt panicked. Stayed relaxed. Increased my freestyle time vs back swim over previous workouts in open water. Decent transit from ocean to transition area.  Also feel like I’m doing better getting on my sides and driving some torque. Hard to imagine me doing this 4 months or so ago at camp—so thanks for bringing me this far.

Where I need to work.  Just about everything related to form—catch.  Kick consistency, core strength and maintaining body position. Need to keep building endurance. Among the slowest swimmers in the field.  217th out for 237.  (At one point, I thought I saw a rock on the ocean floor pass me 😂). 

Transition #1.  Slow—bottom half of the field.  Gear/nutrition sets up worked.  Socks took time. Need more practice and work towards barefoot, at least for short events. Jogged out and got on bike fine.

Bike.  Very solid.  

Positives.  Body felt good and strong.  No issues coming off of swim.  Good position. Ramped the speed up.  Average 181 power, nominal power 200 and 21.6 mph.  Cadence average 89. HR average 141.  42 seconds faster than May duathlon on same course.  29th out of 237 in field biking.  Consumed a caffeine gel pack after the bridge turn.  Consumed about 15 oz of fluids on the ride.  Set up for the run well

Where I need to work.  Looking forward to your cycling assessment.  Body position, improve cadence.  I can go faster given the engine.

Transition #2.    Better, middle of field.  Sat on ground. Nutrition and gear set up good. Jogged out of transition area. 

Run. A tale of 2 cities … eased into the pace and the glute/hamstring and Achilles felt pretty good.  Built to about an 8:45 or so pace. At .8 mile water station with a turn,I made a bit of an awkward moves reaching for a cup of water and felt the hamstring pull/strain. Could not continue the pace.  Slowed to a walk for a bit. Worked to stretch it a bit as I walked.  Intermittent jog/ walk for the next mile.  Was able to build to a slow jog the last mile brought the pace up to between 10-11 minute mile. Labored across the finish.  10+ minutes slower than May duathlon on same course.

Positives.  We did everything we could to get the injured glute/hamstring ready.  Took the chance — Wasn’t meant to be.  Good cadence out the gate.  Very pleased with how I eased into it. After the injury, battled it to finish without causing further damage.

Where I need to work.  Need to get the leg past these minor injuries and look forward to your assessment of my form etc.  I can run well—at least historically—just need to get a good healthy baseline and build. 

Overall.  Conquered the swim and battled through an injury.  Learned a lot. So great to interact with other FCC athletes and see them podium and do so well yesterday. At 

The beginning of the journey and ever confident to get better.

Post race day—getting the hamstring massaged today.  Full massage later in the week.  Compression pants

Thanks for your coaching to get me through this first event!

Eat This, Not That

by fullcircle, posted in Blogs, Nutrition

It can be so confusing when you want to start to eat healthy but you see and hear so many conflicting things on the news, in magazines and from your friends.

I wanted to share with you my “Top 11 Eat this, NOT that” choices you can make to start eating healthier.

Some of my suggestions you may understand and others may surprise you.


Eat Grass-fed butter NOT processed vegetable oil spreads
Eat Coconut aminos NOT Soy sauce
Eat Full fat organic yogurt NOT No/low fat fake flavored yogurt
Eat 1 ingredient coconut or almond milk NOT commercially farmed cow’s milk
Eat root vegetables NOT processed whole grain pastas and breads
Eat white rice NOT brown rice
Eat more fat Not processed carbs
Eat Free range organic animal protein not farm raised commercially raised animal protein
Drink spring water from glass bottles NOT filtered water from plastic bottles
Eat wild caught fish and shrimp NOT farm raised fish and shrimp 
Eat Chia seeds/ hemp heart pudding not processed oatmeal 

If you are interested in leveling up your nutrition, book a call with Coach Erinne to learn more about our upcoming Nutrition Essentials Program. Book your free call here.

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 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.

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!

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.