Category: Mindset

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!

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!

Are You Making This Mistake?

by fullcircle, posted in Blogs, Mindset

Are You Making This Mistake?

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.

So you had a terrible race, now what?

by fullcircle, posted in Blogs, Mindset, Race Specific

So Your Race Sucked…Now What?

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!

Use tis link to set up a call with me now!

Happy Training and Racing!!!

Wishing you well,
Coach Erinne

If you can relate in any way, I invite you to schedule a Triathlon Breakthrough session with me where you get 30 minutes to ask me anything about triathlons, nutrition, and training!

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.

Your Brain is Watching

by fullcircle, posted in Blogs, Mindset

Your Brain is Watching

When you resolve to do something, whether or not you actually follow through can have a profound impact both now and in the future.

You see, I believe that your brain is watching.

If you stick to what you set out to do – lose weight, write a book, run a marathon, complete an Ironman, Qualify for World Championships – your brain starts to believe in you more and more.

But when you don’t follow through, the opposite occurs.

Your brain subtly begins to doubt you and your commitments.

It becomes easier to make and believe excuses. It’s more likely that your ego will win, keeping you just where you are instead of progressing forward.

Would you prefer your brain believe in you and support you with the right thoughts and beliefs?

Or will you train it to doubt you, almost inevitably keeping you stuck on big and challenging goals?

As always, the choice is yours.

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! 

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.

This Isn’t Your Year

by fullcircle, posted in Blogs, Mindset

This Isn’t Your Year

You know…so many people enter each new year thinking “This is it! This is MY year!”

But it’s really not about your year.

It’s about the fact that it’s all yours. Every year, every week, every day, and every moment.

I’ve seen so many memes shared on social media over the last couple of months that imply people are so ready to be done with 2023 because surely 2024 will bring something better.

And those memes appear every single year.
Coincidence?

Here’s the deal: You can step up, take control, and shift the course of your life literally at any
moment you choose, whether January 1, April 22, or October 19.

So, if you never want to look back with regret on the actions you should have taken or how far along you’d be if you just acted sooner, change now.

Literally now.

Take a new action.

Recommit and start in this very moment.

Because no day of the week or year is the day you should be waiting for.

If you’re ready to take action now, the next right step is booking your FREE 30-Minute Triathlon Breakthrough Session with me: https://go.appointmentcore.com/book/umg5sS

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 to Eliminate Excuses

by fullcircle, posted in Blogs, Mindset

How to Eliminate Excuses

When we were kids, we could find excuses for anything, right?

For not going to bed on time...
For fighting with siblings...
For not getting homework done...

As adults, we’ve learned to take responsibility for our actions and failures – at least most of the time. But there’s always a supply of excuses waiting within reach whenever we want to use one, including about our health and fitness. 

Your spouse, your kids, the traffic...
Your boss...
Your biorhythms...

On and on…

So how do we get rid of this childhood habit once and for all?

Here are some of my best ideas for eliminating excuses…

  1. Realize you’re only hurting yourself when you find a scapegoat. It doesn’t hurt the coach, your significant other, your doctor … anyone else.
  2. Let go of the persecution complex. Traffic doesn’t happen to just you. Everyone’s boss throws a wrench in their plans sometimes. Nobody “feels like it” all the time, even those who seem divinely motivated to make it look easy.
  3. Stop comparing yourself to others. It only sets you up to feel “less than” and not good enough, which undermines your motivation and negative self-talk.
  4. Seek inspiration from others who keep getting up every time they fall. This can be someone at work, a friend at the gym, or even a figure in fiction. 
  5. Acknowledge your strengths and weaknesses alike. Let’s say you’re good at getting to the gym on time, but you don’t work as hard as you want. OK – great! How can you build on that? Work out with a friend or trainer, take a group class, or meditate for a few moments before you walk in? What you don’t want to do: Tell yourself it’s someone else’s fault that you’re not quite hitting it.
  6. Scratch the surface. What’s underneath the need to make an excuse? Are you afraid of something? Feeling insecure or intimidated? Whatever it is, a little introspection can help identify the source, and from there, you’re closer to eliminating it.
  7. Repeat success. When something works for you, repeat it. Think about why – and how you can apply the lesson elsewhere.

I’d love for you to hit reply and let me know which tip is most helpful!

Want some guidance and support with this?
Check out my 6 week Nutrition Essentials Program – you can start today!
Have questions? Click here to schedule your FREE Nutrition Breakthrough Session Now!

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.

Use setbacks to strengthen your commitment

by fullcircle, posted in Blogs, Mindset

Use setbacks to strengthen your commitment

Life is hard sometimes.

You have so many responsibilities and so little time. Even when you stick to a schedule, circumstances can disrupt your plans and leave you scrambling. It’s enough to make you want to give up when everything seems to be working against you.

But don’t – please!

It happens to everyone. After all, there’s only so much we can control – and a whole universe of people, places and things that are simply beyond us. When you learn to EXPECT disruption, and to simply accept it as a fact of life, then you can begin to be free of it, and keep moving forward.

Here’s a super-basic example. If you leave 20 minutes ahead of time for any appointment. That would allow for traffic or another unexpected delay. If you arrived on time, you’d have a few minutes to kill; if the journey took longer than expected, you would still be on time.

I think about this little lesson all the time. It’s even easy to apply it to healthy goals.

For example, if you want to lose weight, then it’s not enough to start eating right. You also have to anticipate days when you won’t be able to, for whatever reason. Maybe you’re stuck in a work conference, or traveling, or just can’t resist your neighbor’s fried chicken today.

If you want to train for a triathlon then you have to accept that you’ll need rest days/ weeks, or adjustments to your training schedule. There might be bad weather. That you might have a family emergency that keeps you from completing your training.

Here’s my wish for you. When these circumstances happen – and they will – don’t abandon your goals.

Instead, remember that success takes consistent effort over time. And use each setback to strengthen the commitment you made to yourself.

It’s all in how you look at it!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!
Click here to schedule your FREE Triathlon Breakthrough Session Now! 

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.

The 80/20 rule will help you maintain through the holidays

by fullcircle, posted in Blogs, Mindset

The 80/20 rule will help you maintain through the holidays

Have you heard of the 80/20 Rule? 

It’s a helpful idea to manage stress and time. It’s SUPER-helpful during the holidays when lots of us need help remembering what’s important, managing resources, and improving how we get things done.

Here’s what it says, in a nutshell: 80 percent of the outcomes in life come from 20 percent of the causes.

Put another way; we get the most results from a fraction of our efforts.

Put another way, don’t run around like a chicken with its head cut off trying to do everything! It’s really not productive.

And I’m pointing this out during this hectic time of year because – it’s so easy to get overwhelmed and stressed by the holidays that we do run around like that unfortunate bird.

  • Because we accept as “URGENT” all those demands put on us by other people.
  • Because we have FOMO.
  • Because we don’t want to let people down.

So, take a moment… Breathe… And remember to focus your energy on the few things that will bring you the most happiness. Like exercising and training for triathlon! 😉

And might I remind you I live by this rule all year round!

READY TO FIND OUT IF MY PROGRAM IS RIGHT FOR YOU?
FILL OUT MY FREE TRIATHLON TRANSFORMATION APPLICATION – CLICK 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.

5 Strategies for a guilt-free, waistline-friendly Thanksgiving

by fullcircle, posted in Blogs, Mindset, Nutrition

5 Strategies for a guilt-free, waistline-friendly Thanksgiving

Ah – the most wonderful time of the year is beginning! From Thanksgiving to Christmas the average person gains 7-10 pounds. We KNOW this, but we do it anyway. Most people do absolutely nothing to stop it. So why is this?

We tend to use special occasions as an excuse not just to overindulge but to binge. It’s your birthday (or the day after or the week of)? Cake for breakfast becomes perfectly reasonable. Halloween? A dozen mini chocolates? Totally acceptable (they’re mini after all, right?)!

The problem with this season is that there isn’t just one special occasion here and there. Between the DAY of the holiday itself, the numerous parties, work functions, and so on, many days become a special occasion where we apply the “anything goes rule.” What I’m sharing below are the tools I personally use to enjoy a guilt-free, waistline-friendly and healthy holiday season…

Approach Thanksgiving With An Abundance Mindset

This applies to any holiday really. The truth is, there is nothing truly special about holiday meals aside from the people we share them with. We live in a first world country where the foods we want are at our fingertips 365 days per year. So, in reality, you could have Thanksgiving in part or in whole at any time. When you approach food with an abundance mindset, it’s a lot easier to practice holiday levels of moderation.

Expect, Accept, and Embrace Over-Indulgence

It would be completely unreasonable for me to sit and lecture you on not over-indulging. Especially because I’ll likely be doing it myself! A key for me is being OK with it, not wracking myself with guilt because I knew it was coming! Heck…I plan on it – not to the extreme, but I’m not going to practice my normal rule of eating to 80% full. The damage stress does and the way it affects hormonal balance (and ultimately how much body fat we have) is far worse than having one big meal – so go enjoy it!

Fill Your Plate With Protein And Veggies First

Then add tastes of all the other goodies – I’m totally o.k. with you overdoing these two food groups (see point above). But when you strategically fill your plate with the better stuff, you’re obviously going to be better off. Even a plate of broccoli isn’t good for you when you’re in caloric excess, BUT it’s going to take you much longer and with much more food to reach that point when you maintain focus on protein and veggies with smaller tastes of starchy carb rich dishes and desserts.

Plan To Move

Whether you go for a hike with your family, get a hard strength workout, or simply take a 20 minute walk, vow to do something to get your body moving before or after the big meal! You’ll feel much better all day for it!

Splurge Only Once

A holiday is only one DAY…not an entire season, so this bit of advice is two-fold. Plan to splurge only on the actual DAY of the holiday (or whichever day you celebrate) and only once during that day. No need for a full breakfast, Thanksgiving meal, then another full plate of leftovers that evening. Sure, it tastes good, but you’ll feel completely miserable and be working to undo the damage for weeks to come!

So, there you have my top 5 Thanksgiving (or holiday in general) strategies! I promise if you apply these, you’ll be a lot less likely to end up in the category of people who gain weight over the holidays!

Wishing You Well,
Coach Erinne Guthrie

P.S. If you’re looking for support staying on track through the holiday season…
I know we can help you take action, get motivated, and see it through to the finish line!
Just click 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.  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.