Category: Testing

Take Your Training to the Next Level: The Power of Testing for Peak Performance

by fullcircle, posted in Blogs, Testing

We are testing this week!

It’s that time of the season when we need to retest or test for the first time if you did not aat the beginning of the year.
If you are not assessing, you are guessing, and testing eliminates the guesswork of knowing how hard to train in your intervals and races.

All of this makes you faster- which is what we all want, RIGHT?

This is how it should work.

1. Train for a minimum fitness level to avoid injury while taking your tests. This is typically a 4-6 week base/ build training program that focuses on technique, lots of drill work, and zone 1, 2, and 3 training- which means keeping intensity lower to help you build an aerobic base. If you already have a base, you  can test you right away.

2. After a recovery week, perform your swim, bike, and run tests. There are many options for different types of tests, but it is key to keep as many of the parameters the same every time.

For example, if you perform a 1-mile run test as your type of test for the run. AIm to have the same breakfast, perform the test at the same location on the same day and in the same conditions as the previous test.

It’s impossible to have everything the same, but as much as possible. Be sure to wear your heart rate monitor and Garmin watch for the run and swim tests, and use a calibrated bike computer for bike test to record the total time for the tests and collect all your data -the power, pace, and rpms all yield important information.

3. Create your training zones based on your tests. Most athletes don’t know how to do this, but I can help. This is the most important step because, without training zones, you are training blind.
If you only have three speeds—easy, medium, and fast—you are leaving a lot of guesswork in your training.

With precise training zones based on your test performance, you create specificity in your training, yielding repeatable performances for the distance of the race you are training for. It’s quite simple, but most athletes just wing it! I think it is a huge waste of time and energy when you can get the information so simply and then train accordingly.

This is how I help the FC athletes get faster race after race.

Are you ready to get serious about your training, stop wasting time, and start training like a pro?

Efficient, personalized training can transform your approach and help you achieve what once seemed impossible.

Curious to learn more about how we can help you reach your tri goals?

Take the first step by filling out our get-to-know-you form here.

Then once you complete the form, providing as much detail as you can so we can focus on the highest leverage tweaks to optimize your training and performance…

At the bottom of that form is a link to schedule a one-on-one session with me.

5 spots are available each month. Space is limited.

Simply select a time that works best for you! Talk soon. : )

Full Circle Coaching 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: info@fullcirclecoaching.com to get started on setting up your zones for training.

It’s All In The Details

by fullcircle, posted in Blogs, Swim, Testing

We are in the thick of tri season, and races are happening every weekend.

Are you keeping up with your training?

Have you had setbacks with illness? Are you feeling tired? Has life happened?

This is all a normal part of the journey, it is happening to everyone, but can all be prevented by paying attention to the details in your training plan.

The details:

Nutrition: If you are not fueling to support your training, you will burn out or get sick. Your body will ensure that happens because it cannot trust you to get the nutritional support and rest that it needs to keep going.

You can avoid this if you fuel properly before, during, and after training.

It’s simpler than it seems. Eat to fuel your training with unprocessed, one-ingredient carbohydrates, fats and proteins – examples would be sweet potato, avocado and any animal protein you enjoy.  Time your nutrition before and after with real food and use clean sports nutrition while training.

Now is not the time to try to eat carnivore or fast. Your body needs fuel to perform!

I believe we need good whole-food organic supplements to help with the added stress that triathlon puts on our bodies and lifestyles. By this I mean not synthetic vitamins but vitamins made from organic foods that your body recognizes and can use to support any deficiency’s that you are not getting from your food.

Sleep: it is the best recovery tool. DO NOT neglect your sleep.

If you do, you will pay. It’s not a question of IF, but WHEN your body forces you to recover because you have not gotten enough sleep. 7-9 hours/night is ideal. If you get a 6 or less, make up for it with a nap or longer sleep the next night. Please do not give me the excuse of not having enough time- stop scrolling on social and go to bed earlier!

Strength Training: it is sometimes more important than swimming, biking, or running.

If your body lacks the structural/muscular strength it needs, the repetitive movements of swimming, biking, and running can cause overuse injuries.

On those days when you simply cannot get out the door for your swim, bike, or run, make sure you get 20 minutes of strength training.

Buy your equipment and have a set of dumbbells right next to your desk.

Have a mat set up and a pull-up bar in the doorway.

Do some squats, lunges, rows, and push-ups every day.

You will be amazed at how much your tri performance will improve by not neglecting your strength training!

All of these details are an intergral part of my Triathlon Transformation Training Program. This is how I’ve helped 1000’s of athletes over the past 27 years acheive their triathlon dreams.

Will you be next?

Are you ready to take your triathlon training to the next level? Don’t let setbacks hold you back any longer. It’s time to prioritize your nutrition, sleep, and strength training to unlock your full potential.
Let’s get to know each other better – fill out this form and let’s work together to achieve your goals.

Your journey to success starts now!

Dive into Speed: 3 Tips to Amp Up Your Swim Race Performance

by fullcircle, posted in Blogs, Swim, Testing

Many of you just finished Swim Miami, and maybe you want to get faster for your next open water swim race.

3 Techniques to Improve Your Speed in Your Next Open Water Swim Race

Video analysis
Getting a video of your swimming technique above and below the water is a simple way to get faster. Then, you can correct your technique by doing the drills prescribed by an experienced coach who can identify the areas you need to improve without changing your training! You will go faster if every stroke, kick, and breath is more streamlined. Smooth is fast in swimming. (Please set up a call with me if you want me to analyze your swim stroke virtually! Book a call here)

Speed Work
If you add speed training just 1 day/ week, you can unlock your potential for speed in races. Speed work examples would be: 30 x 25 on :45 seconds; 20 x 50 on 1:15 or 10 x 100 on 2:30.

Practicing speed and technique in the open water
So many swimmers only swim long distances in their open water swim training, but including speed work and technique drills in the open water will help you maintain the speed and technique in the open water where you will be racing!

Bonus Tip
This is probably the most important secret to getting faster in your next swim event. Check it out to access this essential secret that is a priority over all the others.

Numbers Matter

by fullcircle, posted in Blogs, Testing

Numbers Matter

Numbers Matter: Paying attention to numbers during training will help you improve drastically.

Numbers are everywhere, but are you giving them any energy?

Ever Heard of the Law of Attraction? What you focus on improves.

It could not be more true with your numbers.

Numbers to focus on:

Heart Rate, RPE (rate of perceived exertion), RPMs, Pace/ speed/ or power.

It does not matter what level triathlete you are, if you are not assessing yourself with baseline numbers and then training and racing according to those numbers, you are simply guessing at what you are truly capable of.

So, start tracking those numbers!

Even if you think it’s hard, guess what? You can do hard things.

But, in actuality, it’s really simple and truly makes training easy because it is based on your individual numbers.

I believe in you!

*Watch this video for how to look at your numbers and create success in your training and racing.

Want help in learning your numbers and how to use them in your training and racing? Use this link to start your Triathlon Transformation journey today!

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.

Athlete Blood Test; My live Blood Work Results

by fullcircle, posted in Blogs, Erinne, Nutrition, Testing

Athlete Blood Test – Watch VIDEO

I found Athlete Blood Test 3 years ago after searching for an easy way to get my blood work information. They are definitely the simplest solution to my quest and they focus on markers that are important to me and the athletes I work with. I know and educate my athletes on how to stay balanced with training, racing and real life but some times imbalances occur especially as stresses increase. Training, nutrition and lifestyle adjustments are always where I start but having the individual information from blood work is extremely helpful to get back on track quickly.


I personally test every year when I’m feeling good to see where my markers naturally lie, and then if i’m feeling off and test I can see where things have changed.

I have had many athletes identify imbalances and correct them with food and supplementation to get back into their optimal performance after getting the information we needed.

 I decided to include my test results with you this year, to review some of the questions I had. I also learned that ABT has genetic testing available now as well. In the recording you can hear the benefits of the genetic component which I had not considered before. Please enjoy and comment after listening if you have any questions. All Full Circle Athletes receive a discount to these helpful services.

Promo Code: ULTIMATE for 20% off, expires 5/15/2020

Link to video:
https://zoom.us/rec/share/1P1yaO369mRISK_g7XDjZKAoFY28aaa8gylPrqYPnk26krqIi7hmW_dHCqel3sEn

 

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:  http://www.scheduleyou.in/5ZIsVaU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. 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.

What to Do With Bike Test for Heart Rate and Power Training Zones

by fullcircle, posted in Bike, Blogs, Testing

What to Do with Bike Test for Heart Rate and Power Training Zones

Learn here by clicking on the link below:
https://zoom.us/recording/share/42kI7tVcq23mZAHk0xUaXgTyGVENN4crhENt8jX1Tb2wIumekTziMw

What to Do with Your Swim Test Times – How to Create Training Zones

by fullcircle, posted in Blogs, Swim, Testing

What to Do with Your Swim Test Times – How to Create Training Zones

Use the link below to find out! https://zoom.us/recording/share/nsFge892WI6KzhZXxV5sKYo7UhUuPlv1cX8s40MyRMKwIumekTziMw

What to do with your 1 mile run test results to create your training zones

by fullcircle, posted in Blogs, Run, Testing

What to do with your 1 mile run test results to create your training zones:

Use the link below to find out!
https://zoom.us/recording/share/Srlqeny8GT5v145erx6E40D1lJYRv_uE46AMTmwBCj6wIumekTziMw

Metabolic Testing; Which is Best for YOU?

by fullcircle, posted in Blogs, Testing

Metabolic Testing; Which is Best for YOU?

Our recent webinar about Metabolic Testing was co-hosted by Connie Sol, PhD, of the Science of Fitness.  Find out which test is best for you by watching this recorded webinar.  It has all the details you need to decide.

Our webinar was so well-received that I decided to share the information publicly.

Use this link to watch recording:
https://zoom.us/recording/share/a3Gdbos_wLKeW0UV_On6BpYSTaRi81DdYjfKVS25RPGwIumekTziMw

Click HERE to learn more and select your package.

Triathlon Package $499
Bike to Run MEP; Obtain MEP on bike, rest then obtain MEP in run to determine fueling efficiency and supplementation needs.

Blood Lactate Threshold $299
Determine lactate threshold to obtain maximal heart rate, lactate threshold, training zones.

Combo VO2/MEP $449
Both tests in one session.

Combo MEP & Blood Lactate $479
Both tests in one session.

Metabolic Efficiency (MEP) $399
Measures efficiency of energy burning; ratio of fat to carb as the intensity of exercise increases. Guidance provided on how to implement findings to your training.

VO2 Max $299
Measures maximal capacity to deliver blood to working muscles. Includes lactate threshold & training zones.

Also, listen in to this recording of an actual Metabolic Efficiency and Lactate Threshold Results and Review as well as details about how to use the test results and nutritional timing.

https://zoom.us/recording/share/xtJL7vm7SV7gy4C99HfqXZ85HYsF_Ocl4BUF9GxVPKawIumekTziMw

I invite you to schedule a call with me today or, text me at 786-586-6057 to request an appointment.

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.