Tag: Biking

Rockstar Triathlete: Rachel Mumford

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete: Rachel Mumford

Coach’s Notes:

Congratulations Rachel!

Over the summer I really noticed Rachel with a new sense of purpose and hitting her workouts in a committed way! It would only make sense she would end up on the podium at her summer Olympic distance race a few weeks ago.

Digging into her swim by attending Swim Essentials really helped identify some limiters in her technique and get to work on correcting them. But the key as always was the consistency in her training week after week!!

Way to go Rachel! Age Group Nationals 2023, here you come!!!!

You are a Rockstar Triathlete!!!

Age:

54

Profession:

Director of Payroll & Benefits Accounting

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

-Wanted to be part of a team with other triathletes.
-Wanted a Coach whose main priority was triathlons and not just a side hustle
-where coaching is available every day.
-I believed that FCC could finally help me improve my swim.
-Also, I chose Full Circle Coaching because I knew that the team focused on more than just racing but also total mind and body, a holistic approach.

What is your “A” race for this season?

Originally Heartland Triathlon on June 5, 2022 but I had nutrition mishaps so now my “A” race is Miami Man International Distance in November 2022

Please share your BIG goals:

Qualify for Age Group Nationals

My perfect Olympic race goal is:

1500 Swim 00:41:01

40k Bike 1:11:00

10k Run 00:57:29

Tell me about your successes so far:

Swimming has been my biggest challenge. My swim threshold is 2:32 pace. At Key Biscayne Triathlon I swam a 2:27 pace in OPEN WATER! I would definitely credit the Swim Essentials class and the specific drills I received from my video analysis for improving my swim.

Training with a Bike power meter is a game changer. When I’m focused on the high cadence and my desired watts, I’m hitting speeds that I didn’t think were in my ballpark. Now I just need to bring all the components together such as distance, endurance, nutrition, etc. Eventually it will happen at a race.

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

1. Daily coaching either at practice or online through Training Peaks helps me stay on target and helps prevent me from getting injured especially with the recovery weeks.

  1. Nutrition, nutrition, nutrition!

What excites you the most about being involved in triathlon?

Triathlon has been part of my lifestyle for over 10 years. I began with FCC in 2018. Being part of a team brings excitement. My teammates encourage me.

My teammates are always signing up for something that I may or may not have thought of racing. They come back share their experience next thing you know I’m signing up for the race.

A prime example is, Key West Triathlon it is such a fun time. I have now done it several times.

Also, I had not planned on racing the Olympic distance at Key Biscayne until a couple of teammates encouraged me to sign up for this distance and it was that race I had one of my best swim times and got on the podium!

Even when I miss my goal I know that the next race will be better so I keep training.

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

Join FCC, it is an investment in you.

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAM?

You too can become the triathlete you always dreamed of!
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.

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! 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.

Hopping Drills for Running

by fullcircle, posted in Blogs, Run

Hopping Drills for Running

Finding your Spring; One great way to get faster and stronger for running is doing hopping drills.

These types of plyometrics increase strength and stability in your muscles and ligaments and find the spring in your step!

The goal is have quick light feet, with a very quick rebound off the ground which will transfer to your foot strike on the run.

Start with proper running form and posture first and start hopping with two feet. Think of your legs like carbon fiber springs- strong but supple!

Advance to the single leg hops with control. This increases your ability to balance on one leg and helps you learn to have less contact time on the ground. Running is all about being able to balance while moving on one leg to another… add these drills and see and feel how your technique and speed improve on the run.

If you’re struggling to hop on one leg, I suggest balancing with one leg first until you can maintain your balance without falling over, then move to double leg hops and finally single leg hops.

Also choosing a soft surface and natural running shoes or even barefoot can greatly improve your foot strength!

Happy hopping!

Curious about Full Circle’s Triathlon Transformation program?
Want to learn more? 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.

Triathlete turned coach; Rockstar Ollie Garcia

by fullcircle, posted in ROCKSTARS

Triathlete turned coach; Rockstar Ollie Garcia

Coach’s Notes:

Who knew when Ollie hired me 2.5 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!

CURIOUS ABOUT FULL CIRCLE’S TRIATHLON TRANSFORMATION PROGRAMS?

You too can become the triathlete you always dreamed of!
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.

Some of your thoughts are not based in reality

by fullcircle, posted in Blogs, Mindset

Some of your thoughts are not based in reality

Here’s a shocker: Not all your thoughts are based in reality.

Yep, it’s true.

Like that thought you have about not being good enough. (This is one of my limiting core beliefs.)

Or the one about how you’ll never reach your goal race time.

Or how you just don’t have the right mindset to reach your business goal or lose the weight you want.

See what I mean, now?

THESE. THOUGHTS. ARE. NOT. REAL!

They’re the nonsense lies you unintentionally tell yourself that keep holding you back.

Here’s the good news: You don’t have to keep listening to them. In fact, you can start to shut them down today.

Tell yourself – RIGHT NOW – that you ARE good enough… that you DO deserve health and success and love… that you ARE smart enough and creative enough to get where you want to go.

Say it as many times as you need. Write it in your journal every day if that helps.

Make a list of all your accomplishments- and there are many- to remind yourself that these negative thoughts are simply not true. Keep it handy to refer to when these thoughts creep in.

And every time that annoying voice breaks through again with one of your limiting self-beliefs, step up and defend yourself by repeating your positive affirmation.

You can overcome a loud, persistent lie with steady, loving TRUTH supported by action.

We’re all programmed with these kinds of hurtful self-messages. But that doesn’t mean we have to accept them as truth.

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.

Unravel The Limiting Beliefs That Are Holding You Back

by fullcircle, posted in Blogs, Mindset

Unravel The Limiting Beliefs That Are Holding You Back

Beliefs are just thoughts repeated, right? We’ve all heard that before or read it on a coffee mug or Pinterest board.

And it’s true. If you think you’re a smart, hard-working, good person – and then repeat that thought over and over — then you’re going to face the world with a positive attitude about yourself.

Unfortunately, it works the other way around too, as so many of us know. Have you ever thought any of these about yourself? And then repeated them, like, a million times until the thoughts become your beliefs?

I’ll always be too fat.

I’ll never make it.

Nothing ever goes my way.

I’m always injured

I’ll never be fast

I’ll never be good enough

These are highly common self-limiting beliefs. We all have some like them. Maybe they came from a childhood trauma or insult – and the wound caused us to repeat a thought so many times that now it seems like undisputed truth.

But it’s not. It’s just what you’ve been telling yourself about yourself.

The good news is this: You can change your self-beliefs by changing what you say about yourself!

  1. Stop comparing yourself to others. There will always be someone who seems to have more … or be more … or do more. Just be YOU.
  2. Notice what thoughts about yourself pop into your head. What are the circumstances? Are there any common threads? 
  3. Dig into your past to think about where they might’ve come from? I personally had a 3rd grade teacher bring me to the front of the class and show everyone how terrible my cutting skills with scissors were. Believe it or not that has stayed with me for decades! Despite all the many successes I have had in school and business. I keep a list of all my successes when I think I cannot do something I have the desire to do
  4. Next, try to turn around a negative thought. When you tell yourself that you’re not successful in life, think of something that you’ve done well – a new job, a relationship, good relationships with your family, etc. 
  5. Then say it out loud and repeat the thought over and over: “I’m smart and successful and often achieve my goals.”

This doesn’t have to take a long time to bring lasting change. It’s a form of self-care to grant yourself the empathy and support you would a friend.

We’re here to help you build new habits to turn those negative self-beliefs into empowering tales of your fabulousness. Let’s do it – 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.

Why Sleeping Better Is So Important

by fullcircle, posted in Blogs, Mindset

Why Sleeping Better Is So Important

Do you want to make a positive impact on your life every day (and night)?

To improve your mental and physical health, stress level, and even your skin?

Of course you do!

Everybody wants to sleep better – at least, once we’re past the age when we think it’s fun to burn the midnight oil with work or partying.

If you’re past that stage but never gave much thought to how you sleep, then stop right now.

“Sleep is as important for good health as diet and exercise,” the National Institutes of Health says. “Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.”

The agency says there are three aspects to sleep – how much you get; the quality of it; and having a consistent sleep schedule.

It’s so important because of all the work our brains and bodies get done when we sleep. It’s not just about “resting” for a while.

Sleep helps us learn, remember and create. It gives time to repair everything from blood vessels to the immune system.

Most adults need at least 7 hours a night. And, despite the popular myth, we can “catch up” on weekends. 

So, follow these no-nonsense tips to get more and better sleep.

  • Stick to a schedule. Go to bed and wake up at the same times every day.
  • Exercise every day.
  • Get natural sunlight – 30 minutes/ day is ideal
  • Avoid nicotine and caffeine, which are stimulants and stay in your body for hours.
  • Don’t drink or eat too much before bedtime.
  • Unplug from your devices a minimum of an hour before bedtime.
  • Keep your sleeping area cool, quiet and dark. Electrical tape over any lights.
  • Turn off Wifi in your house or apartment at night.

It’s the stuff that dreams – and so much more – are made of.

Curious about Full Circle’s Triathlon Transformation program which includes so many more sleep hacks?
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.

Pre-Race Brick

by fullcircle, posted in Blogs, Mindset, Race Specific

Pre-Race Brick

When it’s race week, I highly suggest a taper.

A taper week means a reduction in volume and intensity of training and a focus on sleep, rest and recovery.

That does not mean do nothing, but keep all efforts less than 30 minutes with form focus and perhaps a few shorter 1-2 minute intervals.

After your easy 3-10 day taper depending on the length of your race, it is really important to do a short brick (swim, bike, run) the day before the race. I even recommend it on the morning of the race itself.

This doesn’t mean to go balls to the wall and waste all your energy.

Save it for the race.

The purpose of this pre-race brick is to remind your body of the intensity you will be performing during the race the next day or in a few minutes. Waking it up and shaking off the cobwebs after taking a few easy days to rest and recover.

You may feel all out of whack and sluggish doing it…
and the “I’m feeling like I am so DARN SLOW” or the “OMG I am not going to race well” thoughts are going to come out and play.

It’s normal for that to come up, but tell yourself afterwards that this is why you’re doing the brick.

Rehearse and visualize your race in your head and remind yourself that you trained for this and “YOU ARE SO READY” for this race tomorrow or in a little while.

It’s ok to not feel great today but tomorrow is the race when it counts.

Ideally, you’ll want to do a 10-15 minute swim, bike, run each with 4-6 x ONLY 1-2 minute over your race pace intervals, with 2-5 minutes easy recovery.

So…. save the power and speed for the race and BRAGGING rights of accomplishing whatever goals you set for yourself. Race day is always a great day if you chose to make it one!

Zoom Zoom!

Happy Racing

Curious about Full Circle’s Triathlon Transformation program?
Want to learn more? 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.

My New Relationship

by fullcircle, posted in Bike, Blogs, Mindset

My New Relationship

I’m excited to share about my new relationship.

I’ve actually known him for over a year but have not taken the time to truly get connected.

I was still really committed to 2 other relationships.

Despite hanging out a few times over the last year, this one was just too aggressive for me.

I was uncomfortable and did not have the time to commit to developing the relationship.

But all that has changed. I am ready for something new!

That’s not to say I will not be seeing my two other relationships occasionally!

I already know there is a lot of potential with this one, but it does take me some time to trust and fall in love!

But once I’m committed, I’m all in.
Let’s see if it will stand the test of time.

If you don’t know by now, I am talking about my BMC Time Machine triathlon bike.

HA HA!  Did I get you?

The other two relationships I mentioned above are my old 2013 BMC Tri bike which I absolutely LOVE and my Trek Road bike which I love too.

So, I wanted to share how I’m going to get to know this new super hot aggressive guy.

Easy Spins

I’m starting off with just a few easy spins; getting a feel for this new aggressive position in my aero bars. I’m much more aero dynamic on this bike which in the end can be faster but if my neck hurts too much I may have to get some risers for the aero-bars.

Bike Handling Drills

I’m also doing all my bike handling drills just like I did when I first started triathlon.

  • Riding with 1 hand for 10-15 seconds and switching so I am good with either one
  • Practicing sharp u-turns
  • Figure 8’s
  • Riding close to other cyclists and holding steady
  • Taking drinks from my water bottle holding a straight line and not wobbling all over the road.

Pedaling mechanics drills; both in and out of my aero position!

  • Single leg drills, 85 rpms and 65 rpms for 1 -2 minutes
  • Spin Ups
  • Shift Ups
  • Force Reps

These drills really help improve my connection to the bike and improve my pedaling mechanics so when I am ready to start doing testing and intervals I will have a great base of fitness and can really train smart.

I hope you enjoyed my little analogy.

I’m basically saying it takes time and practice to get connected to anything new even your bike!

So many of the athletes I work with have no connection to their bikes and wonder why they can’t go faster.

Besides a perfect bike fit (which we offer), these types of skills and drills workouts create a deeper connection between your body and the bike.

I have seen it time and time again after following my system for training on the bike,  power improves exponentially in short periods of time when there is a connection!

How deep is your connection to your bike? Looking for some guidance?

Set up your Triathlon Break through session here…..

See you on the road.

Curious about Full Circle’s Triathlon Transformation program? We use mediation as a form of working IN to create energy to be able to train better, longer and stronger. Want to learn more?
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.

Drills, Drills, Drills…

by fullcircle, posted in Bike, Blogs, Mindset, Run, Swim

Drills, Drills, Drills…


Why do you need to do your drills?

I promise it’s not to annoy you, although many athletes think so…

It is actually to program a new neuro pathway from your brain to your body to help you swim, pedal your bike or run with better form and efficiency.

What does that mean?

Your brain sends messages to your body to perform the movements of swimming biking and running. If you are doing it incorrectly over many days, months and years the pathway gets reinforced over time, even if it is inefficient.

I’ll use swimming as an example.

If you were never taught HOW to swim with proper form and technique, you find a way to move in the water that is most likely incorrect. The more you swim with incorrect form the more reinforced that neuro pathway is.

When you decide you want to get a video analysis from an experienced coach- they should point out what you are doing well and also what you need to do differently to improve performance.

The patterns you learned by winging it, now need to be unlearned. And new patterns created doing it the correct way.

But just telling or showing you what you are doing incorrectly is only the first in a multi step process to correct your inefficiency.

There are so many moving parts that go into swimming well.

So that is where drills can greatly speed up the process of reprogramming those movement patterns.

There is a catch.
You must do the drills correctly if you want them to help you perform better.

So many of my athletes skip over the drills when they get to a certain level of confidence and that is a HUGE mistake.

Drills performed correctly as a part of every single training session can greatly improve the speed at which you become more efficient and get faster.

Drills are created by taking a small section of each phase of the SWIM, BIKE OR RUN. For example, with the freestyle swim stroke (which has so many moving parts) the drills allow you to isolate them so you learn how to do it correctly without getting overwhelmed.

Drills need to be performed over and over and over to perfect them so that you can then know and feel where that move falls into place within the freestyle swim stroke.

It takes a trained eye and years of experience for coaches to be able to:

-Assess a swimmer correctly
-Isolate what they are doing well and what needs work
-And then teach them the drills to practice to correct their form and
-Finally put it all together!

I can say for 100 % certainty I have that skill and can help you identify your limiters and give you the drills to correct them, but YOU have to do the work, repeat the drill over and over and over to create the new neuro pathway in the brain and the body so the correct form is the default move!!!

So, if you want to improve your swimming, biking or running or any sport, you must do the drills and do them correctly over and over and over again.

Even the best athletes in the world are doing their drills on a daily basis to reinforce good technique!!

Happy drills training!

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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.