Tag: bike

ROCKSTAR Triathlete Daniel Kaminstein

by fullcircle, posted in ROCKSTARS

Full Circle Online Coaching Rockstar Triathlete Success Story Daniel Kaminstein

 Daniel 1st place overall by 6 minutes at Hot Dam Olympic distance triathlon.

Meet Daniel Kaminstein, Full Circle Coaching Rockstar Triathlete
Age: 39

Profession: Emergency Medicine Physician

Why you chose FCC to help you on your triathlon/health and wellness journey? I was looking for a coach who would help me with more than just fitness goals. I liked the approach and attitude that FCC advertised. In addition the base of oppositions in Miami means that I can train in person once a year.

What is your “A” race for this season? Hot Dam Triathlon – Evans Georgia

Please share your BIG goals: Being a great father to my three children. Becoming a more well rounded triathlete. Becoming competitive on a national level in my age group.

Tell me about your successes so far: My kids love coming to watch me race and my oldest has already raced in two kids triathlons. Top two in my age group in every race this season. Several top 5 finishes overall. First overall by 6 minutes in my A race for this season.

What were some of your biggest Improvements in performance for the each of the following?
Swim: Racing the swim rather then just using it as a warmup for the bike.
Bike: Using power to make major gains in speed.
Run: Stronger faster run off the bike
Nutrition/Health: Less carbs and more protein left me feeling much better during training and racing.

Please include any Personal Records and Goals achieved: First overall in my “A” Olympic distance race.

Name 2 or 3 things that have made the biggest difference in your journey: Power Meter. High intensity training sets.

What excites you the most about being involved in triathlon? Getting to inspire my three boys to be active.

What would you say to another person who was on the fence about joining our training program? You can be a competitive triathlete without coaching but to really make significant advances you need someone on the outside who can give shape to your training and point you in the right direction.

Coach Erinne’s Notes:
As part of Full Circle’s  VIP ONLINE Training Program, Daniel has really rocked his 2016 tri season. He reached out after the Ride On Ryan Tri, not sure if coaching would benefit him since he already placed 3rd overall. He lives in Georgia so online coaching was our only option but as you can see from his amazing results the coaching still works. Being a doctor, having a wife and 3 small sons makes the efficiency of training even more important.  Learning to train with power and intervals was the key to improving his already impressive speed. I am super proud of his results and can’t wait to see what 2017 brings as he is racing National’s in August with a goal of qualifying for World’s. Thanks for trusting the process Daniel,  you are an awesome Rockstar Triathlete!!

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

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Can I help you with Climbing on the Bike?

by fullcircle, posted in Bike, Blogs

Can I help you with Climbing on the Bike?

Climbing hills on the bike is definitely a skill that many cyclists don’t have if they live in a flat area and only ride flat rides. Here are my top tips on how to climb better with more efficiency and use different methods of climbing to get stronger. Safety is always first!

Mental Attitude: Your mental attitude toward the climb can affect everything. The best thing is not be in a hurry to get to the top unless you are in epic fitness and have been doing hill climbs for 4-6 weeks at all out intensity. I always say, let the hill or climb come to you. Tackle it one pedal stroke at a time, stay relaxed, and use even intensity/power and breathing. If you have a full day of climbing ahead of you, you need to pace yourself and give your legs a chance to survive the day, get stronger and not have to get off and walk!

Seated vs. Standing Climbs – you want to stay seated as much as possible because your heart rate stays in control and you can keep your momentum going. There are times however when you just have to stand up to get your cadence or RPMS going a little faster, or your butt hurts, or you are almost to the top and just need to eek it out. When you stand up, stay relaxed and use your upper body and the bike to help you rock back and forth and apply pressure with your whole body on the down stroke and then again on the next pedal stroke. Doing standing repeats is a great way to just get stronger climbing on the bike as well.

Too Steep– when it’s just too steep there is a last resort to getting off and walking up the hill. Try slaloming up. What that means is don’t take a straight path up. Ride on a diagonal to the incline for 5-6 feet and then switch back in the other direction to help reduce the steepness and allow you to get your pedals turning over. This works like a charm on the biggest climb we have in Florida, Sugar Loaf Mountain.

Gearing – It can be very helpful to have a bigger cassette or set of chain rings on the back wheel if you are going to be climbing a lot (a 12/28). Also knowing when to shift is important. If you do not have a ton of fitness on climbs and want to survive a long weekend of training, I suggest riding mostly in the small ring up front and keeping your cadence 90 or above, even on the climbs if you can. Climbing in the big ring up front definitely fatigues the legs faster but you definitely want to use the big ring on your descents to power over the top and take advantage of your downhill and recovery.

Downhill – riding down- hill is fun and can provide a much needed break from the uphill climbing. Please ride downhill with caution as your bike can get a little wobbly with speed. Hold you line, communicate with other cyclists you are passing. If you want to descend fast, go in the big ring pedal hard over the top and coast with feet parallel, and tuck at the waist and squeeze the top tube with your knees. IF you are being more cautious, stay upright in the saddle to catch more wind, keep one foot down with weight on it as if standing on it, keep your butt in the saddle and feather the brakes until you get to the bottom. If you get good at descending you can take advantage of getting momentum to climb the entire next hill

without much effort. AS you get toward the bottom of the hill, grab harder gears and start pedaling. As is starts to get harder, drop 1 gear at a time and keep pedaling with a high cadence and see how far your momentum can carry you.

Position in the saddle – Be sure when you are climbing to push back in the saddle and keep your heels down. This is so you can access all the muscled in your legs.

Drafting – getting close behind another rider who is of similar ability to you up a climb can actually help you pace yourself and stay consistent in your pedal stroke all the way up. But, if they are going to fast and you can’t keep up you can blow up. SO decide early if you are sticking with the pull up the hill or ask the rider in front to slow down just a bit to keep you together. Definitely worth the draft if you can keep it.

Eating and Drinking – plan these for the flats or the gentle downhills or breaks in the ride. Being able to ride with 1 hand to drink is very important so you don’t get dehydrated during the ride.

Regrouping after a climb– it’s always polite to wait for the cyclists that got dropped on the climb and pedaling slowly at the end of a series of hills can allow the group to get back together and finish strong together. Nothing worse than seeing the group you are riding with just 200 yards ahead and not being able to bridge the gap. Always look back for dropped athletes and get the group back together.

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! WWW.SCHEDULEYOU.IN/5ZISVAU

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

Full Circle ROCKSTAR Triathlete Sebastian Jaramillo

by fullcircle, posted in ROCKSTARS

FCC_APR_rocks

Congratulations on being chosen a Full Circle ROCKSTAR Triathlete!

Age: 34

Profession: Chief Creative Junkie (Graphic Designer) at 5 Cents T-shirt Design

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

A friend told me Erinne and her team at FCC do a great job at developing the skills required to do an Ironman, which is what I started training for.

What is your “A” race for this season?

Ironman 70.3 Kona Hawaii (goal to finish with my dad), and Ironman 70.3 Cartagena (goal to beat my PR).

Please share your BIG goals:

Sportwise: Qualify to IM World Championship in Kona (I’m giving myself a good 10-15 years for that to happen), and lot’s of little big goals in between 🙂

Tell me about your successes so far:

In simple words, I work hard every single day at being better than who I was yesterday. That’s the key. Mind conditioning is probably the most important factor in this whole “bettering myself” journey I started 10 years ago. It started with my personal life, struggling to be the best dad I could to my daughters at a young age, then to running a successful business with the same principles, and now from a semi-healthy to healthier and fitter life style which has introduced me to a new set of goals that keeps me hungry. If you don’t believe you can do it, you wont. Getting in the right mind set is key… Not to mention the amazing group of people I’ve met through this triathlete journey that offer their support and knowledge, it makes it priceless. (you don’t have to put the whole thing) I’m just writing freely and unedited lol.

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

-Being patience is key.

-Having discipline.

-and Knowledge. Understanding why, and how things work, specially with your body. Gotta stay injury free to progress 🙂

What excites you the most about being involved in triathlon?

Winning. You can beat the better you. Also the excitement started when my dad registered for an Ironman, and I decided to do it with him. So I hope to spend more time with him doing this fun sport.

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

Just tri. Having FCC next to you in all workout sessions makes it easier to progress and fix any bad habits on the spot. It’s one of the reasons I decided to join.

Are you SHIFTING me?

by fullcircle, posted in Bike, Blogs

By Coach Erinne Guthrie

I meet with a lot of cyclists on a weekly basis, some during one on one sessions and some during our weekly group rides, and I am always surprised by how little new and even experienced cyclists shift their gears. The gears on the bike are meant to be used and shifted quite often during your rides. They are what allow you to keep pedaling with a smooth consistent pedal stroke whether you are drafting in a group, riding alone or climbing the bridges. By shifting your gears you can keep a given cadence or rpm (revolution per minute) so you can be more efficient (90 rpm) on a long ride or create resistance with a lower RPM (50-70) for a given interval to build leg strength while on the bike.  On your next ride I highly recommend playing around with shifting the gears on your bike.  Which gears help you get faster? Slower? More efficient? Tired?  etc. there is a time to use all the gears on your bike, start shifting today!