I love that saying, and it could not be more true for triathlon training.
Most triathletes think doing well in the sport requires lots of swimming, biking, and running.
And, of course, you have to swim, bike, and run, but the technique you use is paramount.
Most of us were not raised swimming, biking, or running as kids, and our adult sitting posture can negatively affect how we move in these sports.
If you learn how to swim, bike, and run better than you do now, you will automatically go faster with less effort and have less chance of injury.
This is by far the best place to put your efforts.
Every training session should include some technique work so you can perform at a higher level with less effort.
If you don’t know how to swim, bike, or run properly, it’s time to hire a competent coach, get a video analysis, and pick three things to work on in each sport for the next month. Then, repeat every month to keep improving!
Evaluate your technique now- do the drill work and evaluate again.
You will be faster if you do the simple work.
The critical thing to discover is if the coach you hire knows how to help you. Many coaches CLAIM to be able to evaluate you and help you understand what to do to improve, but do they?
I can help every swimmer, biker, and runner improve. I have a video analysis assessment and testing system that works, and I guarantee my, I mean, YOUR results.
But you must still do the work, show up, and practice!
There is no getting away from showing up and doing the training.
But training smarter, not harder, and longer is the key to success.
Are you ready to get some feedback on your swimming, biking, and running technique?
I’m running a Summer Special on a 6-week swim, bike, and run video analysis with individual homework Program.
Click here to set up a call with me TODAY to learn more!
It’s that time of the season when we need to retest or test for the first time if you did not aat the beginning of the year. If you are not assessing, you are guessing, and testing eliminates the guesswork of knowing how hard to train in your intervals and races.
All of this makes you faster- which is what we all want, RIGHT?
This is how it should work.
1. Train for a minimum fitness level to avoid injury while taking your tests. This is typically a 4-6 week base/ build training program that focuses on technique, lots of drill work, and zone 1, 2, and 3 training- which means keeping intensity lower to help you build an aerobic base. If you already have a base, you can test you right away.
2. After a recovery week, perform your swim, bike, and run tests. There are many options for different types of tests, but it is key to keep as many of the parameters the same every time.
For example, if you perform a 1-mile run test as your type of test for the run. AIm to have the same breakfast, perform the test at the same location on the same day and in the same conditions as the previous test.
It’s impossible to have everything the same, but as much as possible. Be sure to wear your heart rate monitor and Garmin watch for the run and swim tests, and use a calibrated bike computer for bike test to record the total time for the tests and collect all your data -the power, pace, and rpms all yield important information.
3. Create your training zones based on your tests. Most athletes don’t know how to do this, but I can help. This is the most important step because, without training zones, you are training blind.
If you only have three speeds—easy, medium, and fast—you are leaving a lot of guesswork in your training.
With precise training zones based on your test performance, you create specificity in your training, yielding repeatable performances for the distance of the race you are training for. It’s quite simple, but most athletes just wing it! I think it is a huge waste of time and energy when you can get the information so simply and then train accordingly.
This is how I help the FC athletes get faster race after race.
Are you ready to get serious about your training, stop wasting time, and start training like a pro?
Efficient, personalized training can transform your approach and help you achieve what once seemed impossible.
Curious to learn more about how we can help you reach your tri goals?
Then once you complete the form, providing as much detail as you can so we can focus on the highest leverage tweaks to optimize your training and performance…
At the bottom of that form is a link to schedule a one-on-one session with me.
5 spots are available each month. Space is limited.
Simply select a time that works best for you! Talk soon. : )
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.
We are in the thick of tri season, and races are happening every weekend.
Are you keeping up with your training?
Have you had setbacks with illness? Are you feeling tired? Has life happened?
This is all a normal part of the journey, it is happening to everyone, but can all be prevented by paying attention to the details in your training plan.
The details:
Nutrition: If you are not fueling to support your training, you will burn out or get sick. Your body will ensure that happens because it cannot trust you to get the nutritional support and rest that it needs to keep going.
You can avoid this if you fuel properly before, during, and after training.
It’s simpler than it seems. Eat to fuel your training with unprocessed, one-ingredient carbohydrates, fats and proteins – examples would be sweet potato, avocado and any animal protein you enjoy. Time your nutrition before and after with real food and use clean sports nutrition while training.
Now is not the time to try to eat carnivore or fast. Your body needs fuel to perform!
I believe we need good whole-food organic supplements to help with the added stress that triathlon puts on our bodies and lifestyles. By this I mean not synthetic vitamins but vitamins made from organic foods that your body recognizes and can use to support any deficiency’s that you are not getting from your food.
Sleep: it is the best recovery tool. DO NOT neglect your sleep.
If you do, you will pay. It’s not a question of IF, but WHEN your body forces you to recover because you have not gotten enough sleep. 7-9 hours/night is ideal. If you get a 6 or less, make up for it with a nap or longer sleep the next night. Please do not give me the excuse of not having enough time- stop scrolling on social and go to bed earlier!
Strength Training: it is sometimes more important than swimming, biking, or running.
If your body lacks the structural/muscular strength it needs, the repetitive movements of swimming, biking, and running can cause overuse injuries.
On those days when you simply cannot get out the door for your swim, bike, or run, make sure you get 20 minutes of strength training.
Buy your equipment and have a set of dumbbells right next to your desk.
Have a mat set up and a pull-up bar in the doorway.
Do some squats, lunges, rows, and push-ups every day.
You will be amazed at how much your tri performance will improve by not neglecting your strength training!
All of these details are an intergral part of my Triathlon Transformation Training Program. This is how I’ve helped 1000’s of athletes over the past 27 years acheive their triathlon dreams.
Will you be next?
Are you ready to take your triathlon training to the next level? Don’t let setbacks hold you back any longer. It’s time to prioritize your nutrition, sleep, and strength training to unlock your full potential. Let’s get to know each other better – fill out this formand let’s work together to achieve your goals.
Many of you just finished Swim Miami, and maybe you want to get faster for your next open water swim race.
3 Techniques to Improve Your Speed in Your Next Open Water Swim Race
Video analysis Getting a video of your swimming technique above and below the water is a simple way to get faster. Then, you can correct your technique by doing the drills prescribed by an experienced coach who can identify the areas you need to improve without changing your training! You will go faster if every stroke, kick, and breath is more streamlined. Smooth is fast in swimming. (Please set up a call with me if you want me to analyze your swim stroke virtually! Book a call here)
Speed Work If you add speed training just 1 day/ week, you can unlock your potential for speed in races. Speed work examples would be: 30 x 25 on :45 seconds; 20 x 50 on 1:15 or 10 x 100 on 2:30.
Practicing speed and technique in the open water So many swimmers only swim long distances in their open water swim training, but including speed work and technique drills in the open water will help you maintain the speed and technique in the open water where you will be racing!
I used to have a friend who was always too tired to do something; Or too busy. or too broke.
She always relied on one of those “reasons” for why she couldn’t achieve something she said she wanted.
And at some point, I got tired of trying to motivate and encourage her.
I still liked her and cared for her but, I realized she was choosing to impose nonsense limitations on herself because she wanted to and because it felt familiar, or because… well, who knows why? But she was clearly making the choice to hold herself back based on false narratives she kept telling herself.
When I realized that, I gave up.
See, I have learned that people are rarely too tired, busy or broke to do what they want – whether it’s something minor like seeing a movie, or something major like doing a triathlon or getting healthy.
Rather, we tell ourselves these familiar stories so we don’t have to face what’s really holding us back.
Usually, that’s a fear of some kind.
A fear of failure, a fear of embarrassment, a fear of how a new experience might cause us discomfort.
And you know what? That’s fine. Nobody likes to fail or be embarrassed, and some people only want the comfort of familiar experiences, and aren’t ready to stretch.
But at least understand your motivations. Probe your own mindset enough to recognize the limiting self-beliefs you’ve adopted and find ways to move beyond them.
If what you want is important enough, you’ll make it happen. If it’s not, just say so. Accept where you are, and let go!
But, getting into a good feeling place is a key important first step.
Need some help in creating your version of your best life? Click this link: https://go.appointmentcore.com/book/umg5sS 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.
Dean came to camp with an open mind and heart. We met on Facebook, and he and his partner Kathy decided to join us. They are both veteran triathletes, and I genuinely appreciate their curiosity, and the results for Dean speak for themselves.
Dean’s improvement day after day was inspiring to see. Participating in the training and all the recovery sessions we do at camp is essential to leaving camp feeling great! Check out all his great feedback and successes below. Way to show up for yourself, Dean! The results on race day will be there!
Age:
53
Profession:
VP of Plastic Injection Tooling
Why did you choose Ultimate Tri Camp for help in your journey as a triathlete?
I had come across Full Circle on FB over a year ago and loved Coach Erinne’s ideology and approach to training. After speaking with her and listening to some of her videos, I signed up for camp with my partner Kathy.
Please share your BIG goals and how Ultimate Tri Camp supported you:
Goal #1 was to learn how to swim. In the past few years, I’ve spent lots of money and time on private lessons and frustrations in the pool and open water, all to little avail.
I got just enough to push through my two full Ironman races.
UTC was nothing short of transformative for me!
There was so much comprehensive instruction, drills, video analysis, and proper technique/mechanics teaching that it nearly made my head pop.
It was almost too much to take in all in one day, but the lessons and Coach’s voice are etched into my mind so that I can now work with everything I learned. Coach Erinne also took extra time after the group lesson to give me 10-15 minutes of personal coaching, which I learned more than in months of prior lessons.
At the OWS, I took my first successful breaths to the left side, which was like a miracle! I’m so proud and grateful for this seemingly small detail, so I chose this picture. I know now that I AM a swimmer and will only continue to improve from here. Who knew?!! 🙌🏼
Tell me about your successes so far:
Going from not owning a bike or knowing how to swim (as of Fall 2018) to completing two 70.3 and two 140.6 Ironman races by 2022.
What were some of your biggest Improvements in performance at Ultimate Tri Camp?
Swim: EVERYTHING- Left side breathing, balance, feeling the water, relaxing, rotation, etc., etc. Bike: maintaining low heart rate on climbs Run: proper cadence and arm position Nutrition/Health: reinforcing what Kathy has already instilled in me: eat real, nutrient-dense foods, healthy fats, remove inflammatory foods, and nothing processed. Mindset: I AM A SWIMMER (did I say this already?!)
Did you achieve any Personal Records or Goals?
Did I already mention left-side breathing?! 😂
Name 2 or 3 things you feel will make the biggest difference in your triathlon performance after participating in Ultimate Tri Camp:
Proper swimming techniques
Triathlon-specific strength training
Mobility exercises
What excites you the most about being involved in triathlon?
The challenge to push my limits and “dare to fail greatly.” Also, the sport’s camaraderie and “pageantry” (who doesn’t like their bike gear and kit!)
What was your favorite part of Ultimate Tri Camp?
The incredible depth/breadth of the holistic training. It was truly the yin & yang, just like the Full Circle logo represents!
What would you say to someone on the fence about attending Ultimate Tri Camp?
Straddling a fence is painful! Get your ass to UTC, and you’ll never regret it.
CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM? YOU, TOO, CAN BECOME THE TRIATHLETE YOU ALWAYS DREAMED OF! APPLY HERE!
Erinne Guthrie has been 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 more.
Many swimmers and triathletes I work with don’t realize they are slowing themselves down while swimming due to using a scissor-style kick instead of a flutter kick.
Here are my top three corrective tips to cure your scissor kick.
A scissor kick is when your feet drift apart wider than the width of your shoulders while you swim freestyle which creates a ton of drag every time you kick, impeding your forward movement.
The best flutter kick originates from the hips and stays within shoulder width in a vertical format.
Top 3 Tips to improve your kick
#1 FINS: Use fins for kick sets to help strengthen the ankles and hips. This is my favorite brand and model (Finis Z2 Gold Zoomers)
The flutter kick should be originating from the hips through an almost straight leg and down to a floppy ankle with a slightly pointed foot.
If you are scissor kicking, it indicates tight and weak ankles and hips. Using fins for the following kick drills can help get rid of your scissor kick.
SAMPLE WORKOUT: Kick 100 yards with fins. – the first 25 kicks on your belly, the second 25 kicks on your side, the third 25 kicks on your back, and the last 25 kicks on the other side.
Watch the video below:
BONUS PRACTICE: Repeat another 100 yards, all using a Dolphin Kick.
#2 VERTICAL KICKING must have a deep pool. Start with fins and build up to 1 minute of vertical kicking time, adding rotation 1/4, 1/2, and whole turns to the right and the left while staying in one place is key. Then, start practicing without fins and get to 1 minute of vertical kick time.
Watch the video below:
#3 DRY LAND FLUTTER KICKING – great for increasing hip and core strength Lay on your back – palms down, tucked under your thighs. Chin to chest, head and shoulders off the ground. Lift straight legs off the ground and flutter kick with strong quads, straight knees, and pointed toes for 1 minute. Vary the speed of kicking to mix it up and challenge yourself.
Watch the video below:
WANT TO LEARN ALL THE MOST CRITICAL SKILLS FOR SWIMMING?
YOU CAN AT SWIM ESSENTIALS FEBRUARY 17 & 18!
Don’t let poor technique be the anchor that holds you back from your swimming aspirations!
Join me at the Swim Essentials Clinic on February 17 & 18, either in person or virtually. When you sign up now, you’ll also gain exclusive access to my Swim Essentials online course, brimming with expert tips and techniques to elevate your swimming prowess.
Don’t miss out—act now and take the first step toward becoming the swimmer you’ve always aspired to be!
SPACE IS LIMITED!
Save $100 on registration by using promo code SWIM100! SIGN UP 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 more.
Proper head position while swimming freestyle is probably the most common thing that needs correction when I work with swimmers.
99% of swimmers look forward instead of straight down in a neutral head and neck position.
Can you imagine walking around looking up all day? Your neck would hurt, and you would miss out on a lot right in front of you!
When you look forward in the water, your forehead breaks the surface of the water (creating drag), and then your hips and legs drop low, also creating drag.
Then when you turn your head to breathe, your mouth is underwater, so you lift your head even higher to get air, and guess what? More drag, more resistance as you swim through the water! NOT FUN!
This is one of the reasons head-up swimmers are slower in the water- too much resistance slowing them down.
But there is a good explanation: swimming with your head up is where most new swimmers start.
We are land mammals and need air to live, and being in water can cause stress in our brains, we could die if we don’t know what we are doing, so the fear is real!
In addition, your fight-or-flight hormones can get triggered simply by being in the water unless you have adequately trained and built your confidence so you feel safe in the water.
The brain will tell the body, “the air is up, so you must lift your head to breathe.” But, as mentioned above, this causes drag and makes slipping through the water in your streamline difficult.
We must reprogram the brain, so it feels safe to face down in the water. Teach yourself to roll on your side rather than lift your head to breathe (look for my other swim technique videos on how to breathe properly while swimming in the water).
The Paddle Lead Drill:
This video will help you gain awareness of the perfect place for your head while swimming. With this drill, you can perfect your head position for less drag and still get all the air you need.
Start by kicking with fins on, arms by your side, and placing the paddle on the top of your head.
Your forward movement will keep the paddle in place. Next, start face down, blow your bubbles, and flip onto your back to breathe, keeping the paddle in place.
The next progression is to kick on your side with the paddle on your head. Start by looking straight down and blowing bubbles out of your nose, then turn your head to the side to breathe without lifting the head and losing the paddle.
Turn the head so that one goggle and your mouth are clear of the water to breathe in, then look back down to the bottom of the pool and repeat the process. Be sure to practice both sides.
When you have mastered the above, add your arm movement and swim freestyle, still keeping the paddle in place, breathing, and stroking.
When the paddle stays in place the whole time, and you are not swallowing water, you know your head is in the correct position!
Finally, remove the fins and start the whole process over again.
Happy Swimming.
WANT TO LEARN ALL THE MOST CRITICAL SKILLS FOR SWIMMING?
You CAN at Swim Essentials February 17 & 18!
Don’t let poor technique be the anchor that holds you back from your swimming aspirations!
Join me at the Swim Essentials Clinic on February 17 & 18, either in person or virtually. When you sign up now, you’ll also gain exclusive access to my Swim Essentials online course, brimming with expert tips and techniques to elevate your swimming prowess.
Don’t miss out—act now and take the first step toward becoming the swimmer you’ve always aspired to be!
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 much more.
This situation can be even more painful for a half or full marathon/ Ironman due to the amount of time and money invested to even just get to the starting line.
When the results turn out terrible, it’s time to take a real hard look at your training log over the previous 5-6 months leading up to the race. Now sometimes there are situations that are out of your control, like tacks on the road, bad weather etc. But you can usually prevent most of your races from going south.
You need to look and be honest with yourself. Did you really put in the volume and intensity that your training program called for?
Did you do those hard intervals that your coach had in your Training Peaks?
Did you hit the minimums for long course racing that include 3 swims, 3 bikes, 4 runs and 2 strength sessions per week?
Did you train on similar terrain and conditions to your race? Long course racing is no joke, and it’s hard for me to see my own athletes struggle on course as I watch my IM Tracker.
Did you Dial in your nutrition for success on the day no matter what the conditions are?
My goal as a coach is to actually make training a little bit harder than the race will be so that you can handle all the race day stress and logistics; saying to yourself, “So that’s why she made me do all those bridge repeats, etc.”
It takes a lot of mental and physical fortitude to toe the line at a triathlon (long course and short course) believe it or not.
You hear people talk about it like its no big deal. But, not everyone comes out of the womb swimming, biking and running!
If you have not been challenged and had to work hard to overcome set backs in your training, success on race day is unlikely.
It’s really all about the journey and race day is the test. Did you do your homework? Most of the time all the reasons why your race sucked are right there in the training log, where you skipped that swim, bike, or run. Decided to take 10 days off instead of two, eat pizza and drink beer.
If you made the commitment to sign up for the marathon or triathlon race, you might as well do everything you can to get it right! Listen to your coach, follow your individual training plan designed to help you progress safely and confidently to the distance of your race. It takes time, not just a few weeks!
So now, I know you are super motivated to get it right next time!
Recover well, write out the whole painful experience, so you can look back before your next race and remember not to let that happen again!!!!
If you are looking for help avoiding another terrible race result, Let’s Talk about how I can design a plan specific to you to dial in your best performance on the day!
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, Mom and much much more.
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