Tag: Drastic Triathlon Performance Improvement in One Year

You Must Really Commit to Make the Change You Want

by fullcircle, posted in Blogs, Mindset

You Must Really Commit to Make the Change You Want

Change is hard for most of us, largely because we resist it mentally. But why?

I believe we often lack focus until we lock into commitment to ourselves and embrace the power it brings to the process of making change. 

See, you might want to create a new result in your life.

You might think about how to do it.

You might even try to make it happen.

But until you truly commit to making a full decision to CREATE WHAT YOU WANT, NO MATTER WHAT – failure will remain an option, maybe even inevitable.

Look, I’m not trying to be harsh here. But think about it. How many times in the past have you tried to create a certain outcome and come up short? You get excited to start but give up when you get too busy, or when you start to doubt yourself, or when you hit a roadblock.

We’ve all done it more times than we care to admit.

I know I have.

And here’s what made the difference for me. I realized that whenever I truly committed to pursuing a goal, when I replaced my nagging doubts with iron certainty, that my commitment then brought clarity.

I relied on the clarity time and time again when my mind would wander, or my enthusiasm would falter, or I would invariably face a setback.

For me, I needed the clarity of always knowing why I made the decision to start trying in the first place. Clarity helped create the overall vision of my plan, kept me focused on daily priorities, and enforced consistency over time – knowing that nothing happens as fast as we might like.

So, choose your goal. Commit to it unfailingly. Return to the crystal clarity of your choice day after day after day.

Need some guidance?

Join my Performance Prep Protocol and I will help you get specific clarity around your next triathlon.

The Performance Prep Protocol is a 4 Day live event on Triathlon Obsessed, my private Facebook group. Register now, even if you can’t make it, so you can have access to the replays. It’s more FUN if you join me! I look forward to seeing you there: Monday, September 12th-15th, 2022 at 11:00AM.

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.

Three Reasons to Go Easy on Gluten

by fullcircle, posted in Blogs, Nutrition

Three Reasons to Go Easy on Gluten

Ronald Grisanti D.C., D.A.B.C.O., DACBN, MS, CFMP

Gluten has been the topic of hot debate by a growing number of healthcare providers.

The literature is overflowing with the detrimental impact gluten has on the intestinal wall.

When you eat gluten, your body produces a molecule called zonulin. The increase in zonulin is linked to increased intestinal permeability aka: leaky gut.

Leaky gut can create a cascade of damaging health issues including autoimmune disease and many inflammatory diseases.

Three Reasons to Go Easy on Gluten

Although today’s article is not intended to do a deep dive into leaky gut syndrome, my objective is to present three additional reasons to avoid gluten.

1: Most of the wheat (gluten) eaten today is termed dwarf wheat and contains amylopectin A. This is a super starch worse than sugar. Of special interest, amylopectin A is a trigger of small LDL particles. When wheat is removed from the diet, these small LDL levels reduce by 90 per cent. Amylopectin digestion may raise blood sugar and insulin levels, causing an increase in triglycerides and cholesterol and leading to fat accumulation

2: Most wheat has been sprayed with the weed killer, glysophate. There is growing evidence linking glyphosate to cancer, endocrine disruption, fertility and reproductive concerns, kidney disease, heart disease, liver disease, microbiome disruption and neurotoxicity.

3: Most wheat contains a preservative called calcium propionate which has been linked to mood, behavior and attention problems.

Comments:

Although the thought of going gluten-free can be challenging I would simply say that the health benefits of avoiding gluten is worth it.

A viable option is Himalayan Tartary Buckwheat. The unique composition of Tartary buckwheat contributes to its various health benefits such as anti-oxidative, anti-cancer, anti-hypertension, anti-diabetic, cholesterol-lowering, and cognition-improving.

Dr. Jeffrey Bland offers a premium Himalayan Tartary Buckwheat at https://bigboldhealth.com

Compliments from Functional Medicine University

If you’d like to learn more about how to implement a gluten free nutrition plan into your life schedule Nutrition Break through Call with me today.

Your health and wellness are depending on it!

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call 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 Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

The Present moment, Life or Death

by fullcircle, posted in Blogs, Mindset

The Present Moment, Life or Death

If you know me at all, you know I love the ocean, swimming and free diving as well as breath work, breath holding and meditation. They are all a big part of my life.

I found this Ted talk given by a famous free diver that really spoke to me about the importance of letting go of the outcome and focusing on the present moment.

He summarizes the point that if he does not stay in the present moment he could die.

I know that sounds extreme and a little scary, but in the case of the free diver speaking, it is completely true.

He takes you on a journey of a free dive with no fins down to the deepest darkest water and how amazing he feels in neutral buoyancy, and what the body does to preserve his oxygen and save his brain function to only be able to focus on the present moment.

The here and now.

He describes when he gets the flag at the very bottom point, it is pitch black and his lungs are screaming at him to breath; he has a choice, and this is when it gets hard, he has to work harder to get back up to the surface to breath again, but he is a LOOOONNNNGGG way down.
  
If he thinks for 1 second about how far it is to the surface, he will lose the ability to do what he needs to do to get there, to take that breath of life at the surface. He can only focus on the reach and the catch and pull of his arms and remaining calm to get back to breathing.

That is a choice he has to make to survive!

Now, that is pressure!

Please watch and listen and participate as he takes you on this journey because it is a truly beautiful experience.

Then ask yourself where you are making choices to live in the outcome, instead of the present moment. And because it seems so over whelming and even paralyzing you are fucking it all up!

I am certainly guilty of this, and I can say with certainty every human is at some point.
 
But here again, we have a choice, just like the free diver, to stay in the present moment and do the next right thing to keep us moving toward the life, the dream that we so desire.

Most of us are not in a place where it is life or death situation, as this man’s is, or maybe it is!

But you can see how much he loves it and how passionate and alive he is because of it despite the risk.

What if you could think about your life this way. How much more passion and productivity could come out of your days, weeks, months and years by being in the her and now.

What are you dreaming of doing that you have put off because instead of thinking about the next right step to take, you are future tripping about how hard it will be, how long it will take.

I’m ready, Are you?

Curious about Full Circle’s Triathlon Transformation program?
You too can become the triathlete you always dreamed of!

Use this link to set up a call 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 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.

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.

Ironman ALASKA Rockstar Triathlete; Rosa King

by fullcircle, posted in ROCKSTARS

Ironman ALASKA Rockstar Triathlete; Rosa King

Coach’s Notes:

I was thrilled to be chosen as a part of Rosa’s return to triathlon after so many years. Her will to push through to the very end is so inspirational.

Last year we spent a lot of time on short course triathlon to implement some faster training and strength building to then go long on a very hilly course in Alaska.

Ultimate Tri Camp was also a key part of the journey in learning how to ride the hills with more efficiency.

Race day turned an already challenging course into an even more difficult event with the cold and rain.

Never did I doubt Rosa would finish, as I said, her will to fight is so strong! Even though it was not a PR (Personal Record) for the distance. It’s important to look at each part of the race and where you improved.

Her swim was the biggest improvement along with her nutrition. So now you can take these new skills into your next races with confidence.

Congratulations Rosa, once again you are an Ironman!

Age:

50!!!!!

Profession:

Pharmacist, Motivational Speaker

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

I’ve known Erinne since 2000, she trained me for my 2nd marathon (Disney Marathon 2001) and 1st Ironman (Great Floridian 2004). Then I moved to Georgia for 12 years.  When I moved back to Miami, I knew who I wanted to train with again.  Coach Erinne knows her stuff and I knew that she would get me ready for my next Ironman.

What is your “A” race for this season?

Ironman Alaska 2022

Please share your BIG goals:

To finish this very challenging Alaska Ironman Course: Swim 2.4 miles in cold water 56 degrees, Bike 112 miles (5,825 feet of total elevation), Run 26.2 miles (1306 feet of total elevation) all within 17 hours.

Tell me about your successes so far:

After 21 years of racing, I’ve won 1st, 2nd, & 3rd places in all the different triathlon distances (Sprint, Olympic, and 1/2 Ironman) last year 2021 in my age division.

Last week, August 7th, 2022,  I was able to finish one of the hardest Ironman course under very harsh weather conditions.  A girl from Miami who only trained in the heat 80-90 degrees was going to go to Alaska to swim in very cold water, bike & run in hilly elevations, rainy and cold weather.  I was very nervous but I knew that I had trained the hardest that I could.  I finished!!

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:

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

1. Nutrition = in previous races, I would bonk towards the end.  This Ironman, I had energy to finish the course and I could have kept going.

2. Swimming = I learned not to panic in the water, I stayed calm and found a rhythm, “Swim long and strong,”  “Bubble, Bubble, breathe.”

3. Bike = I was able to change my gears faster and pedal more efficiently

What excites you the most about being involved in triathlon?

Finishing the races.  Whenever the weather is not favorable, I’m always confident that my Full Circle Training will get me to the finish line.  I always finish!!

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

Do not hesitate.  If someone like me with minimal swimming or cycling background can finish a very tough Ironman in Alaska, then anyone who really puts in the work can do it.  

Do not let your genetics, previous failures, body type, or financial status hold you back.  There’s no price in investing in your health.  You do not have to spend a lot of money.  Make a commitment and go for it.  There are local races right here in Miami to start your journey.  You can learn to swim like I did as an adult, buy an economical bike, and a good pair of running shoes.  

Our Full Circle Tribe will guide you to what nutrition you’ll need and even let you borrow their stuff (goggles, trikits, swim paddles, etc..) before you buy your own.  I chose to do another Ironman after 8 years because I wanted to challenge myself as I was turning 50, and I choose Alaska because I knew it would be hard.  I did it!!  I had never swam in cold water ever.  So I had to buy a full length wet suit, neoprene cap, and booties. I had only practiced swimming in my full sleeve wetsuit twice: once in San Francisco on a family trip 2021, and in Rainbow Springs, FL (72 degrees) a month before leaving to Juneau, AK.  I bought a new triathlon bike (BMC Time machine) and travelled to Clermont, FL several times to practice on the steep hills.  You do not need to buy a new and expensive bike, I still use my 18 year old Kestrel road bike when my BMC bike is in transport.  I did my long runs at night as per Coach Erinne at Key Biscayne by myself in the dark which came in handy when I was running in the dark rain forest in Alaska.  

Also, I attended the Full Circle 2022 Ultimate Triathlon Camp during Spring Break.  I gained more triathlon knowledge, skills, and made lots of new friends whom have been cheering me on all year long.  I love my Full Circle Tribe because everyone is there to help you get better.  They all genuinely  want to see you reach your goals.  My Full Circle Tribe has become like a second family, we swim, bike, and run together.  

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.

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.

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.