Rockstar Triathlete Shaves 20 Minutes Off Sprint Race Time

October 13, 2023February 12, 2024 by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Shaves 20 Minutes Off Sprint Race Time

Coach’s Notes

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

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

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

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

Age: 55

Profession:
Culinary Instructor

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

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

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

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

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

What were some of your biggest Improvements in performance for the each of the following? Swim: Bike: Run: Nutrition/Health: Please include any Personal Records and Goals achieved:

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

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

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

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

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

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

YOU CAN GET RESULTS LIKE THESE AT SWIM ESSENTIALS ADVANCED

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

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

We’ll cover things like…

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

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

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

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

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

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

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

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing and coaching triathletes since 1997, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

10 Simple Steps to Regain Control

October 12, 2023February 12, 2024 by fullcircle, posted in Blogs, Mindset, Nutrition

10 Simple Steps to Regain Control

If you’ve been feeling like things are beyond your control for, oh, say, the last year or so, I completely get it and you are NOT alone.

In fact, I’m pretty sure everybody would understand that because, guess what? A lot of stuff really has been beyond our control, even basic matters relating to our health.

We’ve had to take extra precautions every day to stay safe, limit our interactions and activities and keep our sanity.

Now, though? Things are looking up, and it’s time to take back your health. Here are a few suggestions about how to do that.

Believe in yourself and your ability to get healthy.
Take consistent action in mind and body every day. (progress not perfection)
Be grateful for your health and the health of your loved ones.
Exercise every day. If you’ve been getting by with walks and at-home workouts, maybe it’s time to get back to the gym or studio. For that matter, if you’ve been doing nothing physical all year, then it’s definitely time to get back in shape.
Realize that healthy living (exercise, eating right, etc.) keeps you strong and protects you from illness.
Get help – look for resources to help guide you or hire a coach!
Take your real, quality made from food supplements.
Eat right for your metabolic type.
Sleep 7-8 hours every night.
Be kind to yourself and to others..

We made it through the last year.

Now, let’s make the next one really worth it!

IF YOU FOUND THIS BLOG HELPFUL IN ANYWAY PLEASE SHARE IT WITH YOUR FRIENDS.

Keep an eye out for my upcoming nutrition challenge in the next few weeks.

If you are interested in learning more about Full Circle Coaching call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

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 Turned USAT Certified Coach Ollie Garcia

October 6, 2023February 12, 2024 by fullcircle, posted in ROCKSTARS

Athlete Turned USAT Certified Coach Ollie Garcia

Coach’s Notes:

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

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

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

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

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

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

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

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

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

Age:

13 at heart but chronologically 34.

Profession:

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

What is your “A” race for this season?

Daytona Half Ironman

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

Woah…. Badassery… Undeniably EPIC so far. Lol

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A few other things I have learned:

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

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

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

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

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

For Cozumel my main focus will be swim and bike.

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

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

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

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

What excites you the most about being involved in triathlon?

Being able to defy limits.

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

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

I loved it so much I wanted more.

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

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

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

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

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

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

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

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

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

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

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

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

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

Are You Training Enough?

September 21, 2023September 21, 2023 by fullcircle, posted in Blogs, Race Specific

Are You Training Enough for the distance of your next triathlon?

Do you need more/ less training?

Here are the guidelines I use with my athletes here at Full Circle Coaching.

We have guidelines to help you progress to your desired goal race distances. It is essential to follow your training plan as it is laid out, day by day, week by week, month by month.

Our training plans are progressive, based on your individual assessments of fitness and technique in the three sports, and build in volume as your body adapts to the training load.

When you are not consistent in your training, miss workouts, and take days/ weeks/ months off, you cannot return to where you were when you left off.

You must start back at a lighter volume to avoid getting injured, which happens often if this is not taken into consideration.

In general, here are some hours/weeks to aim for:

Beginner Tri Program– 20-30 min/ week of training 5-6 days/ week. 1-2 of each swim, bike, run, and bodyweight strength

Sprint Triathlon – 5-8 hours per week – 2 swims, 2 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

Olympic or International Triathlon– 8-12 hours/week- 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

70.3 / Half Iron Triathlon– 8-13 hours/week – 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

140.2 / Ironman Triathlon – 10-16 hours/ week – 3-4 swims, 3-4 bikes, 3-5 runs/ week, plus 2 total body strength sessions.

Frequent, shorter training sessions are always better than longer HERO sessions. Your body will adapt to training much better with regular short training sessions week after week with regular rest weeks that have lighter volume.

Longer training sessions must be gradually built up to prevent injury and burnout.

Please trust the process of the progressive training plans that work and communicate if you have questions about volume and or intensity.

If you are not hitting the volume prescribed above, achieving the race day results you desire is difficult! You may need to adjust the race distance you have chosen in order to be successful.

You can not “FAKE” a triathlon. It is a sport that requires discipline and consistency. That is truly why I love it so much. It requires the work in order for you to be successful. There are NO Shortcuts!

The sense of accomplishment across the finish line in a triathlon is a feeling unlike anything else in the world! It’s is life changing.

Are you looking for this type of Transformation in your Life?

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

I’ve got just 3 spots opening up in my program Starting October 1st.
The first step to grabbing your spot before they’re gone is filling out the application below!

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

Improve your run cadence with a jump rope.

September 14, 2023September 14, 2023 by fullcircle, posted in Blogs, Run

Improve your running cadence by jumping rope

Jumping rope is more than just a great cardiovascular exercise. It also improves the elasticity of your feet and lower legs to rebound off the ground quicker, which is helpful for your run stride.

Jumping rope improves cadence, and helps you become more springy.

If you try to jump rope and you feel like you have no spring or can’t get off the ground quickly enough to get the rope under your feet, try it without the jump rope.

Just use the same motion with an imaginary jump rope.

If you want a challenge, try one-legged jumps too.

Ideally, you are jumping barefoot or in 5-finger Vibram shoes on a soft surface, like the grass, track, or hardwood floor.

Happy jumping!

Want to learn other ways to improve your running we have a few spots left for my Run Essentials Clinic this Saturday, September 16th from 9am – 12pm at Tropical Park Track here in Miami.

Give me just 3 hours of your time and I guarantee you’ll leave knowing…

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

Plus so much more.

But hurry – there’s just a few spots left in the clinic. I’ve capped registration this year so every runner gets the attention and focus they need. Click here to register!

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.

Ready To Run?

September 8, 2023September 8, 2023 by fullcircle, posted in Blogs, Run

Ready to Run?

With running season here, I want to share my video on running posture for your best run performance.

Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you.

Good posture is essential from toes to nose for life and running.

Think about being tall but relaxed.

Ears over shoulders.
Shoulders over hips.
Hips over knees.
Soft knees over feet
and then
Fall forward from your ankles.
Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line.
Pull heels up with a relaxed ankle one at a time
and repeat – NOW you are running!

Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.

Check out this quick video to see it in action:

It’s that simple!

Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?

Then you need to register for my upcoming Run Essentials 3-Hour Clinic 9am – 12pm, September 16th, 2023 at Tropical Park Track here in Miami.

Click here to register now!

Watch your inbox for more details or on social media. Happy Running!

If you are interested in learning more about Full Circle Coaching, call/text 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.

Ditch the High Heeled Running Shoes

September 6, 2023September 7, 2023 by fullcircle, posted in Blogs, Run

Ditch the High Heeled Running Shoes

This is an extremely controversial topic!

Just like many things in our country, the more marketing money behind something, the more you think you need it.

This is definitely the case with running shoes.

Nike, Hoka and many of the most popular brands have runners believing they need the most expensive shoe, with the most cushion to prevent injury.

But is that really true? I’m going to say a big NO!

Our body was designed to be able to run naturally, from the lion or the dinosaur with NO shoes. Why NOW do we need 4 inch cushions under our feet. I understand you need a shoe to protect your feet from the surface of the ground but it’s important for your body’s biomechanics to actually feel the ground as you run.

Most running shoes have elevated heels and toe boxes, which then puts all the pressure and impact on the ball of the foot where it’s not meant to be.

How do I know this?

Go test it for yourself.

Run barefoot on the grass and see how you land naturally and that is how you should be landing all the time, on your mid foot, to help absorb the shock of impact with your toes splaying out and your arch flattening.

If you have an orthotic or a shoe that blocks this natural motion, where does the shock get absorbed?

Further up the chain in your leg from you ankles, knees, hips, back and neck.

This is partially to blame for so many running injuries. When you cannot feel the ground with your feet, you can have terrible technique and not feel it because of all this cushion.

Also think about the instability of being so high off the ground and trying to balance.

Running is essentially one leg balance over and over again.

Try to balance on one foot in the 4 inch cushion shoe for 30 seconds. Then do it again barefoot.

Barefoot is much easier because there are natural mechanoreceptors in your foot that can feel the ground and help your body stabilize itself.

Shoes Matter!

I found out the hard way after 8 years of being stuck in the wrong shoes, and orthotics.

I was running longer and longer and getting more and more pain and injured.

I started having major hip pain and bursitis first, then IT band syndrome and finally plantar faciitis.

Several cortisone injections and heavy, stiff motion control shoes later- I decided to get out of the medical model and do some research.

I found Jay Dicchary’s Book Runner’s Anatomy, and my journey to healing began.

I got rid of my orthotics, motion control shoes and have never had a cortisone shot again.

I started getting STRONG from my toes and feet to my head, walking barefoot when it was safe to do so, running in natural zero drop running shoes.

I also love the Foot Collective on Instagram and the Melt Method to help bring awareness to foot strength and mobility.

Here, my mentor, Paul Check discusses more about the importance of training in shoes that allow you to feel the ground.

Are you training for the Miami Marathon or another upcoming running race?

JOIN ME SEPTEMBER 16th, AT TROPICAL PARK TRACK IN MIAMI FOR MY RUN ESSENTIALS CLINIC – WHERE YOU’LL TRANSFORM YOUR RUNNING IN JUST 3 HOURS — GUARANTEED.

CLICK HERE TO REGISTER NOW!!

full-circle-coaching-rockstar-carlos-guadamuz

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

August 24, 2023February 12, 2024 by fullcircle, posted in ROCKSTARS