Category: ROCKSTARS

Rockstar Triathlete Shaves 20 Minutes Off Sprint Race Time

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Shaves 20 Minutes Off Sprint Race Time

Coach’s Notes

When Steve recommitted to training with me, he was really ready to make some changes.

His commitment to really learning what was holding him back and then applying the tools I gave him has been amazing to watch.

Taking 20 minutes off his sprint race time by showing up to classes and Swim Essentials and 25 pounds lighter after a gut healing protocol and holistic nutrition program. He is now ready to start ramping it up for longer distance triathlon.

Super proud of you Steve.
We will continue to make improvements as long as you choose to!

Age: 55

Profession:
Culinary Instructor

Why you chose FCC to help you on your triathlon/health and wellness journey?
I heard from a friend that Erinne was one of the best coaches in Miami so I always go with the best.

What is your “A” race for this season?
70.3 Puerto Rico

Please share your BIG goals:
Training with FC has given me such confidence in the sport that I love even though I have just started doing them in the last few years.

Tell me about your successes so far:
I started training again with Erinne this February and I have stayed consistent. From my sprint race in May to the sprint race in August, I have taken 20 minutes off my time total time. In one month from the Trilogy in July to Trilogy 3 in August, I cut 6 minutes off my time!

I have also been doing Erinne’s nutrition coaching since mid July and have Lost 25 pounds.

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:

I have improved on every level of my training, taking minutes off each discipline, swim, bike and run and of course, pounds. I am still working on my nutrition and will be at my ideal weight soon as the pounds keep coming off.

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

  1. With nutrition, Erinne’s gut healing guidance has made a huge impact on how I feel so much better. Also, knowing what foods to eat for my metabolic type.
  2. Of course having such great coaching, teaching and correcting my form.
  3. The support of the entire FC tribe because it is a lot easier to get goals accomplished as a team than as an individual.

What excites you the most about involved in triathlon?
Every triathlon gets me excited to see what I can do mentally and physically and puts me in a better place to improve myself and motivate the people that I work with.

What would you say to another person who was on the fence about joining our training program?

Just do it. Stop making excuses. Having a great coach and awesome teammates has elevated my skills to achieve things I thought I never could do.

YOU CAN GET RESULTS LIKE THESE AT SWIM ESSENTIALS ADVANCED

Get a *PROVEN*, step-by-step process that’ll have you swimming faster in hours – Not weeks

Join me on Saturday, October 21st from 9:00am – 12:00pm at Miami Dade College – Kendal Campus, for a 3-hour intensive that’ll have you swimming faster and more efficiently before you even leave the clinic.

We’ll cover things like…

  • Improving your freestyle stroke timing
  • Improving your EVF (Early Vertical Forearm Catch) – which is the key to going faster in the water
  • Optimizing your kick speed and efficiency with advanced strength and mobility drills
  • Advanced techniques for sculling and flip turns

Everything we cover in the clinic will result in you becoming a faster, stronger, and more efficient in the water.

And you’ll show up to your next race able to…

  • SWIM FASTER using less energy
  • SWIM LONGER without getting fatigued
  • SHAVE SECONDS (or minutes) off your race times

I’ve only got 8 spots left in Swim Essentials Advanced…

And I’m closing the doors to registration when they’re gone so that each swimmer gets the focused time and attention they need to achieve the results I’m promising.

Click here to register and learn more about Swim Essentials Advanced!

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.

Athlete Turned USAT Certified Coach Ollie Garcia

by fullcircle, posted in ROCKSTARS

Athlete Turned USAT Certified Coach Ollie Garcia

Coach’s Notes:

Who knew when Ollie hired me 3.5 years ago for her 1st 70.3 that I would now be calling her coach.

She had signed up and never even completed a sprint triathlon.

We only had 3 months, but we got her across the line in her first triathlon 70.3 wanting more!

Not gonna lie, she was a bit stubborn at first. She liked to stay up late and race after only 1 hour of sleep. The nutrition quality was pretty low as well.

But, when she wasn’t getting the results she desired from just training hard, she started to incorporate little changes in nutrition and lifestyle and the results started coming.

She has been on the podium a few times in short course races now and ready to go longer.

She was my team mate for RAAM, with only a few weeks of training since one of our #4cyclists4kids broke their shoulder, she joined the team late and she did an amazing job.

So happy to call her my fellow team mate and proud she is now a Full Circle Coach!

She has been through the ropes of my program just as all my athletes have and she now knows what is possible when you follow the plan and tweak it to make it your own. Way to go Ollie!

Age:

13 at heart but chronologically 34.

Profession:

USAT Level I, Triathlon Coach at Full Circle Coaching and an emergency room nurse.

What is your “A” race for this season?

Daytona Half Ironman

Please share your BIG goals: Tell me about your successes so far: What were some of your biggest Improvements in performance for the each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved:

Woah…. Badassery… Undeniably EPIC so far. Lol

Sooooo, I just finished RAAM! Race Across America, “The World’s Toughest Bike Race.” When I started this sport 1.5 years ago, little did I know I’d be cycling across America. “F*ck! Did I just do that… Yesssss!!

To be honest, I signed up to be support crew but manifested my way into being a cyclists for #4cyclists4kids pedaling to the finish line, and boy did I cross the finish line along with 3 of my peeps, all from @FullCircleCoaching who share the same passion as mine.

I was so excited but TERRIFIED when I got the official word I would be riding.

The what if’s… the I’m not good enough compared to others who’ve been doing this for years; Fudge monkeys I don’t know how to climb a damn mountain or descend one either… the doubts and fear of the unknown popped up in my mind.

However, throughout the time I’ve been part of Full Circle, I learned that it’s the norm for fears to pop up, but more importantly that there are so many ways and tools to fight or rather manage through them.

I couldn’t allow the fears to destroy my love for cycling and sight seeing the USA at its best!

Plus, I got to be part of something bigger; helping kiddos be placed in safe and loving homes with family.

It’s an opportunity for them to learn to manage trauma and any fear of abandonment or, just loss of self worth. I mean if I could help a kid gain a chance to find a way to love themselves and become who they want to become with the proper support, that to me is worth everything in this world.

That’s the thought that encouraged and helped me get through my training and the race itself.

Training for this race was completely different than the 70.3’s, Sprints, and Olympics I had competed in over the last year.

Yes, it was so epic being able to ride 100 miles, 7 days straight and just do over 70 miles every other day or so, before that.

I felt so much stronger and my body could handle the volume.

Time outside of training was minimal so I had to choose wisely how I spent it.

I made sure my nutrition was on point in order to do all of this and I had to invest in myself by eating as organically and clean as I could.

I had to make sure my on bike nutrition was flawless (Vitargo, Bodyhealth electrolytes, endless supply of organic baby food, salt tablets- no gels or bars.

Thank you Endurance Tap for the boost up the mountains and rolling hills in the middle of the night with the fireflies).

I had to find the proper rest when I could between training and work. When it was race time, my body was able to be on the go, go.

It wasn’t easy and the logistics of the race had its flaws that were beyond my control but I got to experience cycling and mother nature at its best while gaining so much confidence in my future.

This race has taught me that being WISE is way better than trying to hit the pedals to the max every damn time.

I was able to keep going when it was rough because I knew when I could push and when I had to pull back to be ready for the next challenge. Just like any race, the more you teach yourself that it’s OKAY to not be hitting your max full throttle THE WHOLE DAMN TIME and waiting to press the trigger, the more likely you’ll be able to PR, survive longer than your competitors and eventually pass them.

Endurance training is not like a SPRINT, but you can incorporate the sprint in the right moments with the proper fuel.

After the race, and a few weeks of recovery, I did my bike test and increased my FTP (Functional Threshold Power) from 176 to 188 and my new goal is to get over 200.

Funny thing is, I didn’t even train for speed or threshold for this race. All I did was ride mostly zone 2/3 over the weeks before the race and during, yet I still improved my watts.

Lets be real for a second, who doesn’t want to go 24 plus mph ALL THE DAMN TIME!? But I have learned that doesn’t equate to higher power numbers or better race results.

A few other things I have learned:

Riding in a group and drafting does not develop my own cycling power and skills. It’s a great addition to my training but it can’t be the only thing.

My other success is that I learned how to ride into the wind by holding higher RPMS with easier gears to produce more power and hold it (damn right) rather than struggling with my legs with a harder gear and lower RPMS

What I’ve noticed is that most people are scared when they see the WINDS MPH written on the weather channel app. They won’t go swim or bike, f*ck that, DIVE RIGHT IN! It actually isn’t as bad as it seems when you’re into the workout. If it is, there are tricks. I’ve learned to be mentally okay with cutting my session short because my MPH was lower than the normal but fuck… I’m faster than before with more confidence.

Also, I learned how to cope with the fear of being blown away or feeling the bike move under me. Deep breathing, reminding myself I am safe and in control. I know how to sit and where to add pressure to the bike if needed but never stop breathing deep! You too can do that guys (and girls), it’s not comfortable in the moment, but practice will make it so worth it.

Currently, I’m getting ready for Cozumel 70.3 and Daytona 70.3.

For Cozumel my main focus will be swim and bike.

Daytona will be a test for how I adapt in all 3 sports. I’ve been healing from a foot injury and have learned how to manage the stress it can take with the training.

I was hesitant in doing the races post RAAM, but the more I work on my strength and mobility (sometimes I’ll shorten my workout to do so) the more I realize it is possible.

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

  1. Clean Nutrition and SLEEP!
  2. Working on my self worth/ confidence.
  3. DRILLS! Holy crap, if it weren’t for them I think I wouldn’t have improved my swimming in such a short time. Running; the drills and form is what got me back to running with no issue on top of the strength work. That’s why I can run more effectively and still be pretty fast with the lack of training I had. For Cycling; those one legged drills (I’VE SLACKED ON THEM and I tried it out this week and I already see a difference. Kind of excited to see how much stronger I can get doing the drills for not too long during my workouts)!

What excites you the most about being involved in triathlon?

Being able to defy limits.

What would you say to another person who was on the fence about joining our training program?

I’m a coach at Full Circle, but I started off as a beginner triathlete.

I loved it so much I wanted more.

I have learned and now teach that at Full Circle Coaching it’s more than just getting a workout plan.

It’s pretty cool to have others who share the same passion as you, surround you and help keep you accountable.

We focus on technique and form, and science based training.

Most of our athletes PR consistently and that’s the key, getting better and better and continuing to grow and improve.

We actually care as coaches and we always want to see you improve across every finish line, not just crossing ONE FINISH LINE.

We coach our athletes, but we also train and race, so we teach what we learn ourselves and include that with more education and personal experience for you.

That’s more important than just a certification and teaching you stuff because it’s in a book. We keep it real for you.

So YEAH! If you’re wanting to push through your doubts and fears, gain confidence, cross a finish line or 5, PR at your next race or just chill with the Tribe and have funskiez… JOIN US!

DO YOU WANT RESULTS LIKE THESE? MY 16-WEEK TRIATHLON TRANSFORMATION TRAINING PROGRAM IS DESIGNED TO HELP YOU GET FASTER FOR YOUR NEXT TRIATHLON IN LESS TIME THAN OTHER TRAINING PROGRAMS.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

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.

Rockstar IronWoman Veronica Voisine

by fullcircle, posted in ROCKSTARS

Rockstar IronWoman Veronica Voisine

Coaches Notes:

Veronica called me in January of 2023 very upset that she was not able to complete her full marathon that she had been training for for the last 4 months.
Not knowing anything about her except that we had been working on nutrition I offered to help.

Looking at her training plan from her former coach I was shocked to find no strength training in her program. This is a huge mistake and not all coaches understand the importance of this essential component of a training plan.

Even when I started coaching triathletes in 1999 not many coaches included strength- but we all learned the hard way that without strength training, over-use injuries and performance suffers.

So that’s where we started!
And since Veronica was signed up for the Chattanooga Full Ironman (hilly bike and run course) and she lived in Savannah not in miami, we decided learning how to ride and run on the hills and work with her in person she should join me at Ultimate Tri Camp.

Veronica was truly dedicated to the Ironman journey. She showed up for every coach call, asked questions and hit all her training.

When the foot injury came up I did not recommend putting IM off because I didn’t want her to lose momentum and not complete another goal- I was confident she could make the 16:30 cut off even with a walk / run strategy.

The great news is- she did make the cut off and has no more foot pain even after the 26 mile marathon! She has come so far in just 8 months, it’s amazing.
Way to go Veronica- you truly are one of the grittiest, tough Rockstars we have!!! Congratulations!!! Can’t wait to see what’s next for you.

What is your age?
53

What is your profession?:
Financial Advisor

Why did you choose FCC to help you on your triathlon/health and wellness journey?
Started with Erinne’s Nutrition Essentials course and realized I needed more help with training for Triathlons. I liked the holistic approach to training, nutrition, recovery- which I didn’t know anything about, and the importance of strength training- which was non- existent since I started triathlons.

What is your “A” race for this season?
It was the Chattanooga Full Ironman 2023

What are your BIG goals?
Finish the Ironman

Tell me about your successes so far! 
I got injured in June and could not run.  I thought Ironman was done for this year – Erinne told me to trust the process.  I was not sure how I was going to finish the Ironman marathon with no running in over 2 months but my run was so much better for race day then I could have even imagined.

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.

Everything is better!  I have completed 2 half Ironmans on my own before working with Full Circle Coaching. I was so drained afterwards and sore.
I feel better after this Full Ironman than after any half because my fitness is so much better.  I was really tearing down my body before. 

Now I am healthier overall.   I learned the importance of letting my body recover during training and I am stronger.  I eat better and am starting to learn how fuel my body the way it needs.

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

  1. Having Full Circle Coaching!
  2. Learning the importance to strength training
  3. Learning the importance of nutrition

What excites you the most about being involved in triathlon?
I love how supportive everyone in the Full Circke Community is – everyone celebrates each others achievements.

What would you say to another person who was on the fence about joining our training program?
Just do it – it will be a game changer.  I know that I would not have finished Ironman without the help from Full Circle Coaching!

Do you want results like these?

Become a Stronger, Faster & More Confident Triathlete at the 14th Annual Ultimate Tri Camp February 26 – March 3, 2024!

Learn cutting edge swim, bike, run and strength training skills to improve your speed and efficiency.

Ultimate Tri Camp is a 6-day event guaranteed to improve your physical and mental limits. 

All level triathletes are welcome. Our triathlon camp programs are specifically designed to zone in and strengthen skills based on athletic level.

What’s in store for you:

  • Three levels of coaching in every session to meet YOU where you’re at as an athlete
  • Amazing guest speakers to give inspiration and additional performance tools
  • Unlimited use of the National Training Center – a 37,000 square foot facility that’s basically like a triathlete’s playground
  • 6 days / 7 nights of focused training to improve your physical and mental limits so you can keep on crushing those goals. You’ll leave a faster, stronger, more confident triathlete
  • A surprise pro triathlete to share about how they do things!

Upon completion of Ultimate Triathlon Camp you return to your training with following:

  • A plan to set up for success in life and sport
  • Tools to implement, strength and stretching protocols
  • Identification of your limiters to further improve your performance
  • Lifetime access to your video analysis showing where you need to work
  • A custom coaching plan to set your year up for success

I’ve got 10 spots left for UTC 2024. But don’t wait to save your seat because UTC ALWAYS FILLS UP.

Learn more and register 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.

From Bad Place to Rockstar Beginner Triathlete: Carlyle Cousins

by fullcircle, posted in ROCKSTARS

From Bad Place to Rockstar Beginner Triathlete: Carlyle Cousins

Coaches Notes:

Carlyle was as green as they come. He attended his first practice in old running shoes, no bike, and zero swim skills.

The 8-week Beginner Triathlon Program is designed to give you what you need to show up confidently at the start line of a sprint or International distance triathlon, knowing you can finish strong.

We got to work at the weekly group training sessions- learning to breathe and feel comfortable keeping his head down in the water to save energy, getting a bike fit on a borrowed bike to get out of pain, and improving run technique. Of course, along with stretching and basic strength.

Carlyle had a great first sprint triathlon race with a time of 1:15. He finished so strong on the run for 3 miles he decided to do a 2nd loop on the run by accident!
(PS, it’s always good to know your race course! ;-))

Super proud of you, Carlyle! You Truly are a Rockstar Triathlete- and we love you too!

What is your age?
I am 36 years old

What is your profession?:
Project Manager/ Installer for Home Automation Company

Why did you choose FCC to help you on your triathlon/health and wellness journey?
A really good friend of mine was transformed by training with the Full Circle Coaching tribe, and he inspired me to be a better version of myself, so he set me up with Full Circle to start my triathlon journey.

What is your “A” race for this season?
Integrity Multisport August Key Biscayne Sprint

What are your BIG goals?
My goal is to do XTRI Races Norseman. I have a long way to go but it’s my motivation.

Tell me about your successes so far! 
My successes are pretty much doing a complete turnaround in my health. I was in a really bad place, and the TRI lifestyle forced me to be better and analyze my life more holistically.

Finishing my first triathlon race was a significant accomplishment, even with some mishaps.

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.

My biggest achievements in swimming was being able to cover the sprint distance, before training I would struggle just to do 2 laps.

As for biking, just being able to feel comfortable doing an hour on the bike was very new to me and a bit awkward and painful at times, until I got a bike fit!

For running, it would be completing a 14-mile extreme trail run in Great Falls, Maryland, during my training.

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

  1. Of course the first thing that made a difference was Full Circle, love you guys!
  2. Second, my friends that donated gear to me, it allowed me to get into this sport which we all know is super expensive.
  3. Third would be Nutrition, it helped me on all aspects to consistently train.

What excites you the most about being involved in triathlon?
 The way it tests your mental fortitude to keep going  and  the way it can push you to your limits.

What would you say to another person who was on the fence about joining our training program?
I would tell them stop thinking about just do it! It’s going to 100% change your life!

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

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.

Injured Runner Still Achieves 20 Min Personal Record After 9 Ironmans to Qualify for Kona!

by fullcircle, posted in ROCKSTARS

Injured Runner Still Achieves 20 Min Personal Record After 9 Ironmans to Qualify for Kona!

Coaches Notes:

Kathy Parmele and Dean, her partner, signed up for my Ultimate Tri camp 2023 and I had never met them before.

When I found out they met on Insight Timer (a meditation app) I knew they were my people!

Kathy shared her goal of qualifying for Kona at the Mont Tremblant Full Ironman in August – just 6 months away and I wanted to help her make it happen.

She totally believed it was possible in her mind and even booked an Air BnB in Kona, just in case!!!

She had already completed 6 or 7 Ironmans but had never followed a training plan or had anyone check her technique on the swim, bike or run.

At camp we do all of that and started making adjustments immediately.

With so much training under her belt she had great body awareness and was able to implement the technique changes after doing certain drills to reinforce them.

After camp we trained virtually with her following the training program we designed based on her testing and skills work and everything was improving except the run.

She kept re-injuring an old torn meniscus.

So we modified training to the elliptical and aqua jogging to maintain fitness and kept strengthening the leg to help her get back to running just in time to finish up her running volume with a 22 mile pain-free run.

We knew the goal was in sight and completely possible.

Race day was pretty exciting – watching the Ironman App seeing her hit every time goal we had set for a sun 13 hour Ironman time for the swim, T1, bike, T2, and finally the run!!

She did a personal record time for her Ironman- 12:35
And this was 20 minutes faster than any previous Ironman on a hilly course.
She qualified for Kona.
The dream was a reality.

Kathy: You are a badass Rockstar Triathlete. Congratulations on achieving your dream of racing in Kona and thank for choosing Full Circle Coaching to help get you there!


From The Athlete:

I qualified for Kona!!!

Ironman Mont Tremblant was my 9th Ironman.

I had always been a middle-of-the-pack athlete and always self-coached. I was also dealing with a year of injuries. When I found out that IMMT had 100 Kona slots for women this year, I decided to go for it!

For that I needed coaching. The Full Circle Ultimate Tri Camp was just the jump start that I needed.

I learned a lot about how to tweak my swim, bike, and run techniques to minimize injury and improve performance. Then I continued with the coaching virtually.

There were several game-changing recommendations that Erinne made for me after reviewing my videos that really helped optimize my technique. The plan took into account my injuries and we were able to slowly increase my distances and fitness while letting my body heal.

The outcome? I PR’ed by almost 20 minutes on a tough course, came 8th in my age group and qualified for Kona!

I felt the support of the whole Full Circle Tribe the whole time and it carried me during the tough parts of the race.

Thank you Coaches Erinne, Ollie, Dennis and Jaq for helping me realize my dreams!!

-Kathy Parmele

YOU COULD GET RESULTS LIKE THESE WITH THE HELP OF MY RUN ESSENTIALS CLINIC

RUN ESSENTIALS WILL TRANSFORM YOUR RUNNING IN JUST 3 HOURS – GUARANTEED.

Give me just 3 hours and you’ll leave the clinic knowing…

  • What good running form looks and feels like
  • How to run faster with a lower heart rate
  • The most important muscles to turn ON before you run, to prevent injury and improve performance
  • The best running shoes so you can run for the rest of your life

And SO. MUCH. MORE.

Run Essentials happens Saturday, September 16th from 9:00 am – 12:00 pm
at Tropical Park Track here in Miami.

To make sure every runner gets the attention they need for real transformation, I’ve got just a couple spots left before I’m closing registration. Don’t miss out! Click here to register and learn more.

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.

Injured runner still achieves 20 min Personal record after 9 Ironmans to qualify for Kona!

by fullcircle, posted in ROCKSTARS

Injured runner still achieves 20 min Personal record after 9 Ironmans to qualify for Kona!

Coaches Notes:

Kathy Parmele and Dean, her partner, signed up for my Ultimate Tri camp 2023 and I had never met them before.

When I found out they met on Insight Timer (a meditation app) I knew they were my people!

Kathy shared her goal of qualifying for Kona at the Mont Tremblant Full Ironman in August – just 6 months away and I wanted to help her make it happen.

She totally believed it was possible in her mind and even booked an Air BnB in Kona, just in case!!!

She had already completed 6 or 7 Ironmans but had never followed a training plan or had anyone check her technique on the swim, bike or run.

At camp we do all of that and started making adjustments immediately.

With so much training under her belt she had great body awareness and was able to implement the technique changes after doing certain drills to reinforce them.

After camp we trained virtually with her following the training program we designed based on her testing and skills work and everything was improving except the run.

She kept re-injuring an old torn meniscus.

So we modified training to the elliptical and aqua jogging to maintain fitness and kept strengthening the leg to help her get back to running just in time to finish up her running volume with a 22 mile pain-free run.

We knew the goal was in sight and completely possible.

Race day was pretty exciting – watching the Ironman App seeing her hit every time goal we had set for a sun 13 hour Ironman time for the swim, T1, bike, T2, and finally the run!!

She did a personal record time for her Ironman- 12:35
And this was 20 minutes faster than any previous Ironman on a hilly course.
She qualified for Kona.

The dream was a reality.

Kathy: You are a badass Rockstar Triathlete. Congratulations on achieving your dream of racing in Kona and thank for choosing Full Circle Coaching to help get you there!

FROM THE ATHLETE

I qualified for Kona!!!

Ironman Mont Tremblant was my 9th Ironman. I had always been a middle-of-the-pack athlete and always self-coached. I was also dealing with a year of injuries. When I found out that IMMT had 100 Kona slots for women this year, I decided to go for it!

For that I needed coaching. The Full Circle Ultimate Tri Camp was just the jump start that I needed. I learned a lot about how to tweak my swim, bike, and run techniques to minimize injury and improve performance. Then I continued with the coaching virtually.

There were several game-changing recommendations that Erinne made for me after reviewing my videos that really helped optimize my technique. The plan took into account my injuries and we were able to slowly increase my distances and fitness while letting my body heal.

The outcome? I PR’ed by almost 20 minutes on a tough course, came 8th in my age group and qualified for Kona!

I felt the support of the whole Full Circle Tribe the whole time and it carried me during the tough parts of the race. Thank you Coaches Erinne, Ollie, Dennis and Jaq for helping me realize my dream!!

Kathy’s Stats

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

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.

Rockstar Jose Alvarez did not believe he needed any help with his training and racing. His numbers don’t lie!

by fullcircle, posted in ROCKSTARS

Rockstar: Jose Alvarez

Coaches Notes:

Jose did not want to join my coaching program. He was doing his own thing following an online program, while his wife Carmen decided to join us. I would see him at all the training sessions doing his own thing- wishing I would get the opportunity to work with him because I noticed a few things he could improve upon!

Finally after a few months of seeing Carmen’s improvements, Carmen gifted him his evaluations and we were able to start measuring his baseline so I could prove to him, after working on his technique he could get even faster.

Jose was already fast. He already trained a lot. He did not know what he did not know!

This is my favorite athlete to work with because they are already dedicated to doing the work.

It’s the technique, nutrition and pacing work that this type of athlete is missing that makes all the difference in getting faster and stronger with the same amount of work.

Read below for all the details- Congratulation Jose you are truly a Rockstar Triathlete. Looking forward to your next PR at NC 70.3 in a few weeks!

What is your age?
61 years young

What is your profession?:
Retired

Why did you choose FCC to help you on your triathlon/health and wellness journey?
I wanted to improve my performance.  The way to improve was to incorporate better technique into the different disciplines of Triathlon.

What is your “A” race for this season?
My A races for the 2023 season were Miami Half Marathon, USAT Nationals Olympic Distance Triathlon and North Carolina 70.3.

What are your BIG goals?
My big goals are to continue to improve my performance and to become more consistent in my races.  In the past I had a lot of peaks and valleys.

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.

  1. I have improved my swimming – Swim Miami 5K improved by 13 minutes, from 1:48 to 1:35.
  2. My run is becoming more consistent.  My best time in the Miami Half Marathon was back in 2017 @ 1:54.  This year I ran the Miami Half Marathon @ 1:52.
  3. I had a PR @ USAT Nationals Olympic Distance Triathlon From 3:51 in 2018 to 3:38 this year.
  4. I have established PRs in my 400yds and 200yds Swim Tests.
  5. I have established PRs in the Mile Run Test to 6:22/ mile and the 5K @ 22:53 (MIA 5K).
  6. A big change in Nutrition. I am more conscious about what I eat. I look at the ingredients in foods I buy at the supermarket and look for foods that are organic and/or natural without preservatives.  This is something that is constantly drilled into us by coaches in the team. Food is energy and needs to be clean!

Tell me about your successes so far!
I have had successes in all disciplines of Triathlon.  My run and swim have improved and are more consistent.  As I have been able to improve my swim and run without affecting my Cycling.  

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

  1. One of the biggest changes in my approach to training is that now I train for overall Fitness.  I look to improve fitness level for races rather that train for the specific characteristics of a race.
  2. I have a better planning methodology for race goals and objectives by creating a race plan that addresses performance and nutrition.
  3. My approach to training is more structured.  I look to meet the training objectives which include adherence to power, pace, heart rate, cadence, form and/or technique.

What excites you the most about being involved in triathlon?
What I like most about Triathlon is the diversity of sports disciplines.  I can stay fit in each sport.  Because of Triathlon training, I feel confident to participate in swimming, running or cycling events individually.  And of course compete in triathlons which is becoming a mainstream sport.  We see the youth adopting the sport and competing.  

What would you say to another person who was on the fence about joining our training program?
Full Circle offers a complete program which addresses structured training, fitness, health and well being. This program leads to improved performance and a healthier lifestyle. 

It has transformed me in that I train smarter and not harder. 

The Full Circle program has transformed me in that I really do not look at how much I train, but how well I train.   This has led to measurable improvement in tests and competitions. 

Someone trying to become a better athlete in a group environment with other athletes that have similar goals and objectives, should seriously consider the program. 

Coaching on Form and Technique are essential to realize significant improvement.  The Full Circle program incorporates filming and analysis, so the athlete is aware of what needs to be corrected.  Additionally, the program promotes taking caring of our bodies through nutrition, mobility training and strengthening exercises.   If we take care of our body, it will perform better with the appropriate training and coaching.

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

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.

full-circle-coaching-rockstar-carlos-guadamuz

Busy Dad becomes first time Ironman in 12:10 with only 14 weeks of training; Rockstar Triathlete Carlos Guadamuz

by fullcircle, posted in ROCKSTARS

Busy Dad becomes first time Ironman in 12:10 with only 14 weeks of training; Rockstar Triathlete Carlos Guadamuz

Coach’s Notes:

Thank you, Carlos, for trusting the process of my 16-week Triathlon Transformation training program. You are proof that it works and achieved the goal in 14 weeks instead of 16. I truly appreciate your dedication to your goals and how you managed all the training while working full-time, getting to the kid’s soccer games, and balancing life with your supportive wife! You, indeed, are a Rockstar Triathlete!

Congratulations!

Age:

46


Profession:

Product Management – I create, build, and market products. Mainly techy ones 🙂


Why you chose FCC to help you on your triathlon/health and wellness journey?

I wanted to compete in my first Ironman, and I felt I needed coaching for a race as big and complex as the Ironman.

I did my first 70.3 last December 2021 with zero coaching, and although I didn’t have a bad time, I didn’t feel I was at my full potential and the experience was a bit painful.

So, rather than a feeling of accomplishment when I finish it, I had a lot of doubts and “what ifs” in my head. In my own view, the best way to prove myself that I am better than that was to finish a full Ironman. However, this time around I was going to do it with a coach.

I saw coach Erinne giving the pre-race clinic at Miami-Man 2021 and liked everything she said. I also saw her on race day surrounded by her team, all wearing the same colors, which made me appreciate from afar the team spirit and the confidence of having a coach. That positive image stayed in my mind when it was time to choose a coach.


What is your “A” race for this season?

My A-race was Ironman Florida, 2022, because it was my first Ironman. However, the Key Biscayne triathlon last September (international distance) was also a good race because it gave me, entirely unexpectedly, my first podium.

Ironman Florida was a significant achievement because it gave me a lot of “firsts;” my first ever Ironman, my first ever 112-mile ride, and my first ever marathon. To me, it was also an important achievement because I am quite new to triathlons. My first ever triathlon race was MiamiMan, less than a year ago, and my longest triathlon was Ironman 70.3 FL, in December last year (11 months ago). I actually rode a road bike for the first time only 18 months ago and bought my first triathlon bike in May (less than 6 months ago). My only advantage was swimming, as I have swum since I was little, with my first open water competition at the age of 10.

Also, Ironman Florida was a big achievement for me, not only because of those new challenges but also because I only had 14 weeks to go when I started training with Full Circle.

The Key Biscayne International distance triathlon was a total surprise in terms of the result.

I had a 9hr super day the weekend before and another long brick the day before. So, the complete opposite to going into the race fresh. I was actually tired on race day.

However, the objective was exactly that, to test me under those conditions. Also, to practice before Ironman all the elements of a race, mainly building and following a race plan. My plan demanded a fast pace, which I was doubting I could follow. However, I stayed on it during the race and it delivered a category second place. It was a good lesson I was going to take to Ironman Florida.

Please share your BIG goals:

My goals were all based on Ironman FL and they were growing as I kept training. My initial goal was just to finish the Ironman because I was truly uncertain if I could do it.

Then, the goal was to finish it with zero walking during the run (which is something I did at the end of my 70.3).

Then it was the time, initially, it was based on the rule of thumb of doubling my 70.3 times and adding 1hr – I finished the 70.3 in 6:06 so the expected time was 13:12. As I was getting closer to the race I had to build a race plan, which estimated my finish time at 12:25

In the end, I finished with an Ironman time of 12:10, which beat my race plan estimate and was lower than twice my 70.3 time. Not only did I not walk but I achieved a negative split, running my fastest pace at the last 6 miles.

I felt so strong and determined that I didn’t need to stop at aid stations from mile 23rd onward.

Tell me about your successes so far:

I believe the results reflect the training. So, in my view, a key success was to be able to complete and follow all my training as was written by coach Erinne.

I never missed a single long-distance ride, run, or swim.

It was a big success not only because most of the last sessions I broke personal records in terms of distance and time – like my first ever 100-mile ride or my first 20-mile run.

But also because I was able to achieve those without injuries or extreme fatigue. That was a key success for me because it was one of my major fears. Especially after experiencing injuries in the past that made me stop training altogether.

I believe that completing successfully all the training was possible due to different elements.

First, the training plan, which had a progressive approach, included recovery sessions (stretches, foam rolling, etc.), and strength sessions and allowed for resting or down periods. Also, the focus on good technique reduced the injury risk. And then the personal guidance and experience from the coach helped alleviate specific muscle pains when they surfaced, providing tips on technique, and instructing focused strength and stretching exercises.

What were some of your biggest improvements in performance for each of the following: Swim, Bike, Run, and Nutrition / Health.

1. The Running – based on my 70.3 experience and previous injuries, I considered it my weakest link. However, I surprised myself with my Ironman run.

2. Nutrition – It was the biggest eye-opener for me. I went from just basically drinking water and eating a couple of gels, to building a race plan with calories, carbs, and electrolytes per hour.

3. Training Capacity – I wasn’t sure I was going to complete what I saw in Training Peaks, but I did it all

4. Technique – overall improvement especially on the run but even on the swim which was my strongest sport.  

What excites you the most about being involved in triathlon?

For sure the example I am giving my kids. Which I am fully convinced is the best way to lead.

The best way to explain this is through an experience with my older boy. He was nine when I finished my 70.3 and not long after that, he came to me with a website showing a triathlon race for kids and asking me to register him. We started training for two months with very little pushing from my side. He got a good result and we all felt very proud of his achievement.

What would you say to someone on the fence about joining our training program?

As I mentioned before it was the team spirit that caught my initial attention. Full Circle has been able to build a community of people with the same passion, where everybody can help and encourage someone with a question or moment of doubt. I also learned so many things that were crucial to finish my first Ironman, like technique, training methods, nutrition, and overall wellness.   

DO YOU WANT RESULTS LIKE THESE?

My 16-Week Triathlon Transformation Training Program is designed to help you get FASTER for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Interested?

Complete This Application

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.

1st Place in his 1st Olympic distance Triathlon- Joseph Brittain, Rockstar Beginner Triathlete

by fullcircle, posted in ROCKSTARS

1st Place in his 1st Olympic distance Triathlon- Joseph Brittain, Rockstar Beginner Triathlete

Coaches Notes:

I am so impressed with Joseph and his triathlon journey over the last 8 weeks.

We met at the Ride on Ryan Sprint Triathlon in Savannah, Georgia, which, as you all know, is the race I am part of to honor the memory of my deceased boyfriend, Ryan Williams.

Every year we get beginner triathletes to cross the line, falling in love with triathlon just as much as Ryan did. This year, I offered a raffle for my eight-week beginner tri program, and Joseph won!

He did all the training, asking questions and showing up at the coach’s calls to reach his goal of an Olympic Distance Triathlon.

Not only did he complete it, but he got 1st in his age group!

WOO HOO! Ryan would be so proud as am I and Full Circle Coach Ollie Garcia, who is head coach for the beginner tri group program!

You are a Rockstar Triathlete, Joseph- I can’t wait to see what’s next for your triathlon journey!

What is your age?
29

What is your profession?:
Civil Engineer in Savannah, GA

Why did you choose FCC to help you on your triathlon/health and wellness journey?
I met Coach Erinne and Coach Ollie at the Ride on Ryan Sprint Triathlon in Savannah in May 2023.  They were very easy to talk to and even gave me a few tips before the race. I had done a couple sprints, but I knew I wanted to complete my first Olympic triathlon ASAP. I jumped at the opportunity to be able to work with Coach Erinne and Coach Ollie when I saw Full Circle was offering an 8-week training program at the charity silent auction.

What is/ was your “A” race for this season?
Game on! St. Augustine Olympic Triathlon last week. Hopefully, I’ll set a new “A” race in stone soon.

What are your BIG goals?
I try to not get too far ahead of myself, but I certainly want to complete my first marathon and first half ironman soon.

Tell me about your successes so far!
I started taking my fitness journey seriously in January 2022. I was initially trying to lose weight and get in better shape for an upcoming ski trip.  That is when I signed up for my first 5K race since high school. I really enjoyed the challenge and competition and have been progressively taking on bigger and bigger challenges ever since.

It’s been very rewarding to be able to surprise myself each step along the way so far.  Losing 20 pounds (190 lbs to 170 lbs) is just icing on the cake so to speak.

What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. 
Swim:  In my first couple sprints, I would swap to breaststroke to get my heart rate down and sight.  In my recent Olympic, I had better pacing / breathing, and swam in freestyle the whole time with no problem. My sighting is still a work in progress.

Bike: Thanks to the training plan and making the jump from a road bike to a triathlon bike.  I went from an 18.7 mph pace in my Sprint race in May 2023 to a 21-mph pace in my Olympic race in July 2023. 

Run: I’ve made significant improvements since 2022 in the 5K (24:32 to 19:55) and 10K (± 50 min to 42:02). I also completed my first Half Marathon in January 2023 (1 hour 38 minutes) and completed my longest run ever during a 3-hour timed race in April 2023 (21 miles).

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

  1. Following the Training Plan. Spending as much time swimming and biking, as I did running.
  2. Asking questions. I’m not too ashamed to admit that I didn’t know I needed to be cleaning my bike chain regularly.
  3. Group Training / Accountability. 

What excites you the most about being involved in running/triathlon?
Being relatively new to the sport, I am excited about continuing to make connections with other people with similar goals or taking on similar challenges. I’m also excited about continuing to progress in my fitness journey and hopefully continuing to be surprised by what I’m able to accomplish.  

What would you say to another person who was on the fence about joining our training program?
It was great being able to ask questions and get suggestions from someone with a lot of experience in Triathlon and Coaching. Coach Erinne and Coach Ollie really challenged me and some of the workouts were harder than I was used to, but it gave me a lot of confidence to know that I was prepared on race day.

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

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.

Nutrition the key to Rockstar Claudia Coronado’s Running Success!

by fullcircle, posted in ROCKSTARS

Rockstar: Claudia Coronado

Coaches Notes:

So proud of Claudia for completing her Mexico City 13.1. This is a challenging course at altitude and with hills. We first had to overcome some strength and injury setbacks. Runner’s knee (a common running injury) came up in training, which can happen when the volume of running is ramped up too quickly without the proper leg and core strength.

We backed off of training volume a few weeks, and implemented my Strength and Mobility Essentials strength training protocol for running, as well as video analysis to fine-tune her running technique.

This, combined with increasing her calories from quality nutrition in training and racing helped her achieve the goal of completing the race!!

Way to go, Claudia! You are a Rockstar Runner- Now let’s get that sprint tri in before the end of 2023! You got this!

What is your age?
51

What is your profession?:
Consultant for the hospitality Industry.

Why did you choose FCC to help you on your triathlon/health and wellness journey?
To improve my health and performance in sports, especially running. I realized it is always better to train with a team, and Full Circle Coaching is a great one.

What is/ was your “A” race for this season?
Mexico City Half Marathon, a few weeks ago.

What are your BIG goals?
Get faster in my running.
Space Coast 10 Mile Race in Cape Canaveral in December.
Improve my swimming, biking, and running technique and do my first Sprint triathlon.

Tell me about your successes so far!
My biggest success is to believe in myself, and THANK’S to you (Coach Erinne) and Coach Ollie I’m more confident and know that I can do whatever I can imagine!!! Running the Mexico Half Marathon was a great accomplishment because of all the difficulties that this race has. Running at altitude and on hills really challenged me.

What were some of your biggest improvements in performance in your running? 
 I learned a better way to run in all aspects. I improved my 1-mile run test from 10:59 to a 9:55, a big Personal Record (PR) for me.  

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

  1. Training with the Full Circle Coaching Team.
  2. A personalized plan to train for this race.
  3. Holistic approach: Information received not just about the sports but health & nutrition. 

What excites you the most about being involved in running/triathlon?
To have the discipline to be able to accomplish my goals. I feel happy and strong when I run; it is my own time.

What would you say to another person who was on the fence about joining our training program?
Will be the best decision ever, you need to train with a team, this will give you more confidence, you will improve in each sport.  You will have the sense of being part of a big family !!!! 

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

Click here to apply for my 16-Week Triathlon Transformation Program.

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.