Category: Blogs

Rock Star 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: erinne@fullcirclecoaching.co to get started on setting up your zones for training.

 

 

PLAN Your Race & RACE Your Plan

by fullcircle, posted in Blogs, Mindset, Race Specific

PLAN Your Race & RACE Your Plan

This coming week is about getting mentally and physically prepared for race day. 

Not much fitness can be gained between now and Race Day on Sunday. 

I encourage all my athletes to write out a race plan.  Starting from Saturday morning before the race, to the end of the race and even post-race recovery strategies. 

I ask them to include everything they plan to do to prepare for the race, what they will  eat, how much sleep and any other important details.  It is all written out in a positive light, especially the race itself. 

After you have written it out you can close your eyes and visualize the race scenario exactly as you want it to go many times before the race start.  By positive I mean like this:   “I will start off to the side of the main swim pack and duck dive under the waves, repeating my mantra (reach for the buoy).  I will sight every 5 strokes to stay on course. If I get out of breath I will roll over on my back to breath for 5 breaths and roll back to swim, kick and breath.” 

Avoid the negative thoughts by thinking “I won’t get a flat and I won’t walk.”  Instead say “I will run the entire portion of the run course” or “I will change my flat quickly if it happens.” 

If you don’t know how to change a flat, get to the bike store this week and ask them to show you. It is very easy.  Also, check your bike tires for any gashes that could potentially lead to a flat.

Join the Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!!

Curious about Full Circle’s Triathlon Transformation program?
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.

Are you burning fat

by fullcircle, posted in Blogs, Nutrition, Testing

Are you metabolically efficient? And what does that mean anyway?

Metabolic Efficiency is the body’s efficiency of utilizing endogenous stores of carbohydrate and fat at different intensities and durations of exercise AND at rest.  The ultimate goal is to burn more fat, and preserve carbohydrate stores.  At any given moment a person has internal fat stores = 80,000 calories+ (30,000 – 50,000 for lean athletes) and internal carbohydrate stores = 1,200-2,000 calories (size and gender dependent).  Which do you think is a better choice for endurance sports???  FAT!!!!

Why Metabolic Efficiency?

1. It decreases and eliminates risk of gastrointestinal distress (when your body is using your stored fat stores there is less of a need to fuel with sports nutrition during training, unless intensities get higher than zone 3 or longer than 2 hours).

2. Improves nutrient partitioning (save the carbohydrates for later).

3. Improves body weight and composition (potentially burn fat all the time at rest).

4. Improves health markers and chronic disease states (less sugar equals better health).

Testing

The test includes being hooked up to a metabolic cart that measures the exchange of O2 and CO2 during a step test on the treadmill or bike (see video of Gaston testing lactate MEP and VO2 Max).  The ratio of these two gases measured at 5 min intervals indicates whether you are burning fat or carbohydrate and this photo is an example of someone with an MEP (metabolic efficiency point).  After the test we modify nutrition and training to shift the crossover point to the right, (meaning faster paces).

From the tests we have already performed this year, I can tell you that some athletes did not even have an MEP and the others were at extremely low intensities.  This is because these individuals are consuming large amount of sugar and refined carbohydrates.  The good news is that you can make changes in nutrition and training to achieve an MEP after as little as 10 days and begin tapping into those fat stores, just as Gaston has in my example in the newsletter!

Are you ready to get tested?

Please contact me today to make your testing appointment and find out if you are metabolically efficient!

Coach Erinne / erinne@fullcirclecoaching.co / 786-586-6057

 

 

Mind . Body . Balance . Meditation

by fullcircle, posted in Blogs, Mindset

Where Performance Meets Balance:  If you only train hard all the time, there will be a time where your body will tell you it has had enough. Here is one way I use and recommend to my athletes to ride the wave of working out and working “IN.”

I know, I know many of you are opposed to the thought of having to sit still in silence for any amount of time and I was the same way. Until I found these two resources below that have a short audio section where you listen first followed by a short block of time with calm music. For me this makes all the difference in the world.

I came to meditation through yoga. I have been including yoga in my triathlon training practice ever since I got adrenal fatigue in 2008. With yoga came more of an interest in meditation to help create the balance I had been missing in my life. I can train hard with no problem but I always left out the other side of the coin and I paid for it big time when my body just shut down.

What I also learned is meditation does not have to mean sitting cross legged and chanting OM, although that does work. It really is just focused relaxed attention on one thing with a low heart rate. So for me and what I learned from OSHO (a famous Indian mystic, guru and spiritual teacher) is that it can include running, biking or swimming but just at a very low intensity while staying focused on the activity of the breath or movement, not on how hard we can push it. When other thoughts come in, gently notice them, no need to beat yourself up about it and get back to breathing and moving gently. It takes a little  practice to get good at anything, and mediation is not any different, it is a skill worth practicing.

There are 2 FREE ONLINE Meditation Offers from my two favorite resources for easy to implement mediation audios.  I have the APP on my phone and listen on a midday break or before I start my Day.

https://chopracentermeditation.com/experience  This one is a FREE 21 day meditation challenge. I own several of these programs and I highly recommend the one titled Perfect Health, found below:

https://chopracentermeditation.com/store/product/2/perfect_health

This series of meditations really frames how our mind plays such an important part when it comes to our bodies.  If you are recovering from injury or sickness I cannot recommend this meditation enough!

Here is a second Free meditation from the workings of OSHO

http://www.mentorschannel.com/Osho/MeditationforBusyPeople/Online/

“Kaizen” One of Full Circle’s Core Values

by fullcircle, posted in Blogs, Mindset

Kaizen – Japanese for “improvement” or “change for the best,” refers to philosophy or practices that focus upon continuous improvement.  Setting goals, creating the plan to get there, following the plan and putting it all together on race day-This is how to reach your goals in triathlon- continuous, steady improvement!  You weren’t born swimming, biking and running, it takes time to master the skills of each sport.

Triathlon was only just invented in the 80’s!  It takes a few years of consistent training in all 3 sports to be able to put it all together well.  I am not saying you have to wait a few years to get better because every individual is different and will excel at different rates.  However, I have seen it time and time again when there is consistency in training and recovery, great things happen.

Of course, having a coach will greatly increase the learning curve.  I speak to many athletes each week who have big triathlon dreams but tell me they want to wait until they are more in shape to hire a coach.  Training with a coach from the beginning will help you avoid making simple mistakes that me or my athletes or all the triathletes who came before have already made over the last 30 years. You get the benefit of jumping to the front of the line in terms of experience, technology and innovation.

From the beginner to the most experienced triathlete, I truly believe that everyone can benefit greatly from having a coach.  I always use a coach for myself as well. Having someone besides yourself and your ego to consult with is essential.  A coach can guide you on every detail of triathlon training and racing.  There are so many details within each discipline; swim, bike and run along with strength (injury prevention), nutrition and of course, putting it all together.  It can be a big commitment or a simple one. Just need to find the coach that works for you.

There are many things to consider when looking for a coach, but they need to be able to meet you where ever you are with respect to ability and skill level, time commitment, and expectations.  Personalities need to mesh too, every coach won’t work for every athlete. I personally like to work with athletes on a closer higher level so I can help them achieve the results they are seeking. However this year I am offering a group program, reach out to me for more information,  erinne@fullcirclecoaching.co.  See below on tips to consider when looking for a coach and a coaching program.

TIPS:  Some things to consider when looking for a coach or training program.
Budget- You get what you pay for!  Are you looking for a social club?  Other athletes to train with?  A more laid back approach where there is no commitment from you in the way of feedback and logging training?  If you answered yes to any of these then a group training plan is the best choice.  Please consider however if you do not receive the results you were hoping for it is not the plan or the coach’s fault, a generic plan will not specifically help you as an individual to improve your limiters. If you are looking for more contact from your coach and you have some specific time goals then you may be ready for a more one on one approach to coaching. This type of coaching can get you where you want to go in a shorter period of time. Also, using technology like a garmin can help the communication and measurement of improvement. This however will require more od a financial commitment and deeper relationship with your coach that should improve over time. Weekly feedback is a must and having the coach be able to see you whether in person or with video is always a bonus.  It all depends on what your goals are, what you want to achieve and how fast you want to get there.

Time- Knowing how much time you have to train on a daily, weekly, monthly, yearly basis is another important factor to consider if you want to hire a coach.  There are plenty of FREE training plans online that you can download and fit into your schedule.  However, if you have these triathlon goals and you have no clue how to fit them all in hiring a coach is the way to go.  Many coaches will change your training schedule according to your work, family and other life commitments and still allow the training you need to reach your next PR (Personal Record).  Also the longer you work with a coach who you gel with the better the results tend to get over time.  That is a win, win!

Experience- Your coach’s credentials are not always the whole story.  It is a great idea to consult with your perspective coach and ask about their education and experience in coaching, training and racing.  A good coach should have a little bit of everything and maybe specialize in one area.  Another good thing a coach should have is the ability to have a whole team to support the coaching practice. One coach can’t be all things to every athlete. It is an added bonus if your coach has a massage therapist, bike mechanic, physical therapist, strength trainer, sport psychologist or any other specialist or strategic partner to refer athletes to  that support the same vision for their athletes.  Please don’t be fooled by the coach who may be an excellent athlete but have difficulty transferring that knowledge to others they are coaching.  Every athlete is different and requires different stimulus, recovery, and strategy.  Finding a coach that understands this and allows for KAIZEN is the right choice, not necessarily the one that can beat you at the race!
Do your research, ask the questions, try a few classes and find the coach that inspires and motivates you to achieve your triathlon dreams!

 

“The Iron Man Finish Line is easily the MOST awesome place on earth.” – Brad Hobbs

by fullcircle, posted in Blogs, Race Specific

One of my swim group clients, Brad Hobbs and I met once a week for a few months before his Iron Man Triathlon. Recently, I emailed Brad to see how it went. Below is his reply:

PROGRESSION
Slow and awesome. Really…really….really….hot. 97-98 degrees and much hillier than expected. People were dropping like flies on the bike and run due to heat, once I saw that I wisely slowed up and thought “Just finish.” I didn’t want to spend a year training and then have to DNF because of overheating. Biking took about 45 minutes longer than expected. I started off strong on the run and between the 7th and 9th mile, I had a stomach issue. Nothing sounded good and I did a bad job forcing calories down. After a uuuhhh,pitstop…. I felt good and just did the Iron Man shuffle, jog, crawl from about mile 10 all the way to the end.

SWIMMING
As terrible of a swimmer as I am, I’ll be 100% honest. It was the easiest part of any triathlon I have ever completed. Other than your weekly class, I only did a hand-full of long pool sessions so I was a little worried. The big thing your class helped me with was heart rate and breath control, just getting into a groove. I never once felt panicked or like I was working. The gun went off and I just had a nice and relaxing dip in the lake. I was expecting to be on the slow side between 1:30 and 1:40 but I finished at 1:25 and got out of the water totally pumped! That’s a credit to your teachings being put to use!

THE FINISH LINE
The Iron Man finish line is easily the MOST awesome place on earth. I put a beer in my special needs bag and cracked it open in the last mile, chugging as I crossed the finish line. Best moment of my life.

DOING IT AGAIN
I’m not sure how much mentally I’m ready to hard train for something. Iron Man training took a lot out of me, but I definitely want to complete another one. I learned soooo much in the first one.

“The Iron Man Finish Line is easily the MOST awesome place on earth.” – Brad Hobbs