Do You Suck?

August 1, 2018April 7, 2022 by fullcircle, posted in Bike, Blogs

Please see this exact post in Spanish for all my Hispanic friends!!!

Do You Suck? You Know, Suck Wheel? – I mean draft, on your bike very close behind another cyclist so that you benefit from having less resistance behind the cyclist in front of you.

Official Definition in Wikipedia of Drafting or Slipstreaming – a technique where two vehicles or other moving objects are caused to align in a close group reducing the overall effect of drag due to exploiting the lead object’s slipstream. Especially when high speeds are involved, as in motor racing and cycling, drafting can significantly reduce the paceline‘s average energy expenditure required to maintain a certain speed and can also slightly reduce the energy expenditure of the lead vehicle or object.

I have been hesitant to write this blog for many months because I’m afraid my assertive tone might offend you, but I’m tired of holding back on how I truly feel so I decided to make it a teaching/coaching opportunity.

Drafting in a non-draft legal triathlon is CHEATING, there are NO exceptions to this rule and I’m tired of seeing able bodied cyclists taking advantage of drafting when race officials are not looking and just plain cheating. It pisses me off when I see anyone drafting let alone a pack of cyclists doing it during a non draft legal race.

My favorite excuse that I hear when I remind someone that they are drafting off of me or another cyclist as they fly by me is “I can’t help it” or “Everyone else is doing it.”

It’s a f*****g shame and disgraceful that people cannot hold themselves accountable to the rules of the race and choose not to cheat. It makes me even more angry when those exact cheaters are up on the podium hooting and hollering about their victory when they have robbed an honest racer from their spot on the stage! You know who you are! And it is probably not the only thing in your life you’re dishonest about.

But I have a solution that race directors could invest in; Every timing chip could have a GPS in it and any racer within 3 bike lengths for longer than 15 seconds automatically gets a penalty!!

Don’t get me wrong, I love to draft. I race in draft legal races and use it for group rides and my own triathlon/ cycling training. I think it’s an important part of conditioning for cycling and triathlon events. It just sucks when I am out there racing my race and another racer or group of racers are drafting on me or blowing by me in a draft pack. I could jump on with the other cheaters, sighting one of the excuses above but I don’t and I won’t, even at the cost of a podium spot!

I’m thinking another solution to this problem is to make all triathlons draft legal! But it is more dangerous to be riding in a pack on a time trial bike with aero-bars, so not sure that will happen anytime soon.

So now that I’m off my soap box…
Please check out the PDF that has a list of the Most Violated USA Triathlon Rules for Racing.

I hope I didn’t offend anyone, I only want to educate you about the rules, but don’t worry if I see you out there drafting in a non-drafting race- I will happily remind you!

Please see this exact post in Spanish for all my Hispanic friends!!!
Happy racing!

If you you want to learn more about my Bike Essentials program so you don’t have to draft, schedule your call with me here!

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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.

Did you agree with this post, or not? Please comment below and if you have any coaching questions please reach out to schedule a call.

No Pain, No Gain is Not What You Think It Is

July 31, 2018February 14, 2024 by fullcircle, posted in Blogs, Mindset

Pain is your friend and a personal guide to listen to and you need to listen to it just as you would listen to a person who is a friend. It communicates with you, it can help you in many ways.

The term “No Pain, No Gain” is a term that gets misused a lot. Yes, it’s true that to get stronger and faster you may have to push through some discomfort or pain to go beyond what you thought was possible for yourself. In fact, there is an awesome book called “How Bad Do You Want It” where the author sites that in scientific studies with athletes pushing hard in a sports event, the brain signals to back off because of pain or discomfort but in reality the athlete can have as much as 40% more to give.

It’s important as an athlete to test your limits in a smart and safe way to get stronger and faster. Where the “No Pain, No Gain” slogan does not work is when you feel like you may have an injury. If your body is giving you pain signals that you may have hurt yourself, it really is NOT wise to push through and keep training. This kind of pain is your body giving you feedback to pay attention to the problem. If you listen and back off, tell your coach about it or get an evaluation from a physical therapist or other sports professional you can usually fix the issue rather than pushing through and ultimately making it worse.

I use a number scale for myself and my athletes. You can have an injury and still train. Doing nothing is actually really bad advice (more on that later) The pain just needs to be a 5 or less on a 1-10 pain scale. One, is zero pain, 10 is something is broken or torn. With a five or less, you can do good pre-hab exercises and dynamic stretching and or foam rolling so you can still train. If the pain gets higher than a five, you stop! If it stays less than five, or ideally getting back to zero, you can keep training. Stress plus rest equals growth…

Another book recommendation;
Peak Performance:
Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success

Coach Erinne
Full Circle Coaching
Where Performance Meets Balance
786-586-6057

Got questions regarding triathlon? Drop me an email to erinne@fullcirclecoaching.co or schedule a call at this link: http://www.scheduleyou.in/5ZIsVaU

Join the FUN! Follow us on Instagram and Facebook!

Marine Biologist Benefits From Training Like An Athlete

July 27, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Even though Bradley doesn’t consider himself an athlete he most assuredly is! His commitment and desire to adopt a healthy lifestyle with nutrient dense foods, swimming and running has had some great results that I hope he will take with him for a lifetime. I am so happy I could help you do your job with more swim skill and confidence and help you in your journey. I wish you all the best and hope to see you out there swimming soon! – Coach Erinne Guthrie

Rockstar Bradley Strickland

Age: 28

Profession: Biologist

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

My research requires me to swim and dive for equipment that we keep at the bottom of rivers, streams, and bays in the Everglades to track the movements of sharks, alligators, snook, and several other large predators. Full Circle Coaching was recommended as a coaching group that could help me learn to be more comfortable in the water and become a more efficient swimmer and free diver.

Tell me about your successes so far:

I am happy to report that the last round of fieldwork went incredibly well. I could tell a huge difference in my ability to dive and swim after spending the last four months with Full Circle.

Please share your BIG goals:

As a beginner, I wanted to be able to swim a mile. With Erinne’s help, I’ve shattered that goal. Now I would like to be able to go for a 2 mile swim!

What were some of your biggest improvements in performance for the each of the following?

Swim: Before FCC, I could swim a couple of laps and just be exhausted. Now I routinely swim 2000m in a practice and am much faster and more efficient.

Run: Before Full Circle, I was intensely over-striding and heel-striking. Now my technique is safer and I am much faster. I’ve moved from roughly an 8 minute mile to a best 7 minute mile.

Nutrition/Health: I eat cleaner and do my best to plan my meals around proteins. I’ve learned that a snack doesn’t have to be junk food.

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

Even though I was focused on my swim, Erinne spent weeks improving my flexibility and giving me strength training exercises focused on body resistance. This emphasis on whole body training has helped me even beyond swimming.

We moved my nutrition away from a carb heavy diet to one balanced with protein and fat. This really increased my stamina and energy level throughout the day and in workouts.

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

With the program, you learn how to train correctly to minimize the risk of injury and how to “train smarter, not harder.” These are things that you will keep with you for as long as you are able to keep training.

P.S. This could be you! If you are interested in learning more about Full Circle Coaching call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: http://www.scheduleyou.in/5ZIsVaU

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

Adriana Lopez; Rockstar Triathlete

July 19, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Adriana Lopez; Rockstar Triathlete

Coach’s Notes: Adriana Lopez is an angel here on earth for me personally and I have loved watching her grow and get stronger in the sport of triathlon. From the first group ride when your seat was killing you because your bike fit was terrible and you learned that you didn’t have to suffer like that; We have been training together for a while. Your confidence speed and strength have gotten stronger and stronger and the one thing we are working on is getting better and better. Counter balancing a seated work position is the biggest challenge to getting your run where you want but I know you won’t be giving up! Super proud and honored to be chosen on your journey and I’m so excited to see whats next for you… Could it be a full Ironman?

Age: 48
Profession: Sr. Pharmaceutical Representative

Why you chose FCC to help you on your triathlon/health and wellness journey? I selected years ago to work with Erinne because she really gives me the attention I need. The constant coaching and inquiring what are my next goals and tailors my training towards my goals. Erinne is extremely educated in nutrition and triathlon coaching.

What is your “A” race for this season? My current race..Costa Rica 70.3, 2018

Please share your BIG goals: Huge goals is to be able to run without constant pain. We are still working on this but I know I will overcome it!! Next race Aqua Bike Miami Man 2018.

Tell me about your successes so far:
Augusta 70.3, 2017 and Costa Rica 70.3, 2018. My biggest success after Costa Rica was the fact I didn’t feel so beat up like I did in Augusta, LOL! The training volume and nutrition were great factors.

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:

Name 2 or 3 things that have made the biggest difference in your journey:
1. Listening to my coach has made the biggest difference in my performance. Following set plans.
2. Completing 99% of the workouts assigned on training peaks.
3. Dialing in on the nutrition.

What excites you the most about being involved in triathlon? I started getting involved in triathlons when there was a big change in my life–a divorce. Missed my children tremendously and had no friends to socialize with while they were away. In the triathlon world, I made the most amazing friends that have become family. I also was blessed to meet the love of my life Dennis. What motivates me is the cheering and support we have for one another in the triathlon world. WE ARE ALL ONE !

What would you say to another person who was on the fence about joining our training program? It is very important to get proper training in order to avoid injuries. Erinne will help you build your base and guide you to your goals. Haven’t met any one who has followed her plan and not succeeded. FC family is a great family with a great supportive group. We stick together and push each other to the next level at all times! Come join us, we would love to have you.

Don’t forget to visit us on your favorite social media where we post tons of videos, information about triathlon events and training and nutrition tips.

Race Tips for Your Next Sprint or Olympic Distance Triathlon

July 17, 2018August 16, 2021 by fullcircle, posted in Bike, Blogs, Mindset, Nutrition, Race Specific, Run, Swim

Race Tips for Your Next Sprint or Olympic Distance Triathlon

By Erinne Guthrie, USA Triathlon Level II Certified Coach

I recorded this webinar to make it easy for you to access any time you need to review the most important race tips to use at your next Sprint or Olympic distance triathlon race.

Should you have any questions please reach out to me, Coach Erinne (via text is fastest) 786-586-6057 or, schedule a call and we can discuss further. Use this link to schedule your call:
http://www.scheduleyou.in/5ZIsVaU

I give this clinic live before most of the Multirace Triathlons in Miami, Florida. I hope you enjoy it and please let me know if it helped you in any way have a better race experience, thanks for your time!

Watch below!

Here’s the Youtube LINK:
https://youtu.be/LKS13Bti8JI

Got questions regarding triathlon? Drop me an email to erinne@fullcirclecoaching.co or schedule a call at this link: http://www.scheduleyou.in/5ZIsVaU

Join the FUN! Follow us on Instagram and Facebook!

I Started Triathlons After Age 50; You’re Never Too Old to Try Something New

June 27, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Meet our NEWEST Rockstar Triathlete; Steven Sabatino

Coach’s Notes: Way to go Steve, so happy you stuck with it despite some setbacks in consistency. Your desire to accomplish this goal won and you did it!!! Keep up with all the maintenance on that knee and we will get you there for the next Olympic and 70.3 Triathlon Goals. AWESOME! You are a Rockstar Triathlete!

Coach Erinne Guthrie

Steven Sabatino – Rockstar Triathlete

Age: 53
Profession: Chef, Culinary Instructor

Why you chose FCC to help you on your triathlon/health and wellness journey? I heard about Full Circle from a friend and she said Erinne was the best. So I always go with the best and its true.

What is your “A” race for this season? Key West

Please share your BIG goals: Next year I would like to do the NYC Triathlon and a 70.3

Tell me about your successes so far: This is my first triathlon after knee replacement surgery. I have cut 10 minutes off of my last triathlon and getting stronger every day.

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: My Biggest improvement is in the swim. Before I met Erinne, I was a non-swimmer. I had some really bad habits and could not breath while swimming so I scheduled a 1-on-1 swim lesson. From that one lesson I was able to correct some bad habits and learn to breathe while swimming. I have come a long way and now I can say that I am a swimmer.

Name 2 or 3 things that have made the biggest difference in your journey:
1. Coach Erinne teaching me the correct form
2. Coach Erinne pushing me
3. Continued contact and updates to keep me motivated

What excites you the most about being involved in triathlon? I like to be competitive and it is something that I can do at any age. It is also an area I teach in my classes about being able to do anything you set your mind to. “I just started Triathlons after age 50. You’re never too old to try something new.”

What would you say to another person who was on the fence about joining our training program? Definitely do it. Full Circle gives you the support that is needed through the ups and downs of life so you can focus on yourself and health.

Triathlete Eileen Wilkinson is a Rock Star in Her 60’s and not slowing down any time soon!

May 30, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Our latest Rockstar Triathlete; Eileen Wilkinson

Coach Erinne Guthries Notes: Eileen is a true inspiration. Always with a huge smile on her face, she always says “Yes” to the challenges I give her in coaching and she accomplishes everything she sets her mind to. I only hope to have her drive and tenacity when I’m in my 60’s – Way to go Eileen!

Eileen Wilkinson, Rockstar Triathlete –

Age: 67

Profession: Art Historian

What is your “A” race for this season? It was Haines City 70.3 2018 looking for another one to complete this Fall, perhaps MiamiMan.

Tell me about your successes so far: I have completed several Olympic races but want to conquer a 70.3 before the cutoff.

What were some of your biggest Improvements in performance for the each of the following? My swim improved the most, out of the water in 52 minutes, the bike went as expected for the 56 miles in the hills. My run was there but I made a mistake and wore a 1 piece suit and struggled with it costing me the time cut- off. I learned my lesson to wear a 2 piece so I can go to the restroom easier next race!

Name 2 or 3 things that have made the biggest difference in your journey:
1. Finding Erinne and her team at Full Circle Coaching.
2. Getting a clear nuanced sense of my capabilities from Erinne and a clear sense of how to reach my personal goals.

What excites you the most about being involved in triathlon? Being able to take pride in a certain level of fitness at my age and also getting from Erinne a sense of how much press I can still make!

What would you say to another person who was on the fence about joining our training program? You couldn’t find a better, more motivating coach than Erinne. She is clear-eyed in her assessment of your abilities and creates a plan to improve performance. She inspires at all level-mental, physical and also helps impart a better understanding of the nutritional ways to enhance both life and performance.

Don’t forget to visit us on your favorite social media where we have tons of videos and information and you can get a great perspective on being coached by us!

The 1-Day Triathlon Camp Changed My Life

May 15, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Coach Erinne Guthrie’s Notes: John’s responses made me laugh and cry, you ARE that sexy bald man now for sure (read below), and I couldn’t be more proud of your successes this past year. To see you PR by 14 minutes from last year at the Ride on Ryan Triathlon was truly awesome and it is all your dedication to the training that has gotten you this far. I am so happy you have enjoyed the process as much as me and reading these words make me happy I do what I do. Thank you for loving this sport as much as I do and seeing how much better your life can be when you are a TRIATHLETE. You are truly a ROCKSTAR!

Age: I will be 55 this year, what’s the name of that song? “I Can’t Drive ??!!😊”

Profession: Senior Manager of Software Quality Assurance here at Gulfstream Aerospace in Savannah, Georgia.

Why you chose FCC to help you on your triathlon/health and wellness journey? In 2017, I raced my 1^st triathlon ever; 30 days prior, I received an email asking if I would like to participate in a triathlon day camp featuring some “infamous” woman from the Triathlon world. I figured some pointers would help keep me alive, why not. The 1-day camp changed my life, not only did I meet a crazy, funny woman (she asked me to do the craziest sounding things), but she is authentic, passionate, direct, open and respected me for me. She spoke my understanding which started me on this obsession.

What is your “A” race for this season? I have two, first one I just did (Ride on Ryan, April) and I did a personal best, and 14% improvement from last year; next is in September (Rock n Roll man). Though I plan to compete in 6 triathlons and 4 running events this year (5k, 2-10k, and a ½ Marathon).

Please share your BIG goals: 5 Years ago, my goal was to lose some weight and get fit through “exercising.” Two years ago, my goal was to get fitter than my circle of friends, last year my goal was to show me that I can do it (4 Tri’s, 3 Runs). This year my goal is to increase my fitness/endurance to compete in Olympic level triathlons and Marathon level runs, and I am on that path of success with Full Circle Coaching. All my training is online.

Tell me about your successes so far: My biggest success is – 5 Years ago I was a 6ft, 210lbs, 50yr old bald man. I have gone through 4 major wardrobe changes (Goodwill loves me). Now, I am a 6ft, 165lbs (same as when I was 18yrs old in the Marine Corps), 55yr old, sexy bald man. Last year I ran my first 10k ever, and now I am training for a ½ Marathon. Last year I started Triathlons, this year I am making personal bests and placing on the podiums. Life is my success!

Name 2 or 3 things that have made the biggest difference in your journey:
1. I could barely swim 50 meters, now I swim a mile every couple of days.
2. I could barely last 30 min on a bike. Now my butt can withstand a whole lot longer and I can be in an aero- position for hours on end (sometimes I feel as though I could do lunch in that position).
3. I have gone from running a 15 min/ mile to an 8:20 min/ mile

What excites you the most about being involved in triathlon? There are a few; the variety of being able to swim, bike, and run feels more well rounded. The silence and kinship I get to do these activities alone this just my mind to challenge, and I get to do these activities with a group and enjoy the camaraderie. Besides, when you say you did and are doing triathlons, you are head and shoulders above what most people are attempting.

What would you say to another person who was on the fence about joining our training program? My world changed in what I call a 30 day trial, I could see that regardless of how good I am at learning from the internet there is no comparison to the personal touch I get from this program. The program is tailored to me, my lifestyle, my capability, my desire/goals, and my commitment. If you’ve ever wanted a teacher, a cheerleader, a motivator, and a listener this program is for you.

Don’t forget to visit us on your favorite social media where we have tons of videos and information and you can get a great perspective on being coached by us!

Success in Swim, Bike, Run and Nutrition – Amazing Story from our latest Rockstar Triathlete Lewis Perez

April 26, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Success in Swim, Bike, Run and Nutrition – Amazing Story from our latest Rockstar Triathlete Lewis Perez

Coach Erinne Guthries Notes:
From swimming 2:40/100 yards to 1:30/100yards; Getting average speed on a 25-mile bike ride from 15mph to 21mph, A PR on a half marathon at 9:02 per mile (1:58:18). And losing 30+ pounds over the last few years to achieve all these amazing accomplishes is truly awesome. I am so proud of your drive and dedication to combine time in your life for your family, work and sport so well. You should be so proud Lewis. Way to go. You have taken my advice of becoming strong before going long. Long Course 70.3 is next, I know you are going to kill it!

Lewis Perez, Rockstar Triathlete –

Age: 39

Profession: Senior Technology Manager at a Market Research Firm

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

Because after trying a few different coaches in the area, I had no doubt Full Circle and Erinne were the perfect leaders and mentors for me after I had a chance to meet her and her team. I noticed from our first meeting that Erinne had the energy, the technique, the knowledge, and the power to not only help me become an athlete again but to also help me become a better person.

What is your “A” race for this season?

Vineyard Half Triathlon on September 8.

Please share your BIG goals:

To stay healthy and live another day to enjoy another training day, another race day and another family day while building good memories for the heart. I dream of the day I get to race with both of my kids on a triathlon team relay.

Tell me about your successes so far:

Losing some serious weight in a healthy long journey that started back on 2010 at 198 pounds with my first triathlon to a healthier older 147 pounds sportsperson. Now I can run, catch me if you can! Erinne has been an incredible help along the journey with the workouts, the customized nutrition plan and guidance in and out of the course.

Other big milestones have been getting off medication for heart conditions and other overweight related symptoms, 100% thanks to the sport and the nutritional changes. Definitively have gotten faster on the swim, the bike and the run, a lot more agile and energetic. Year after year I have been able to improve my timings and PRs at many events, from 5K runs, 10Ks, half marathons, 1-mile OWS, 5K OWS swims, sprint triathlons, international and Olympic triathlons. I feel I am getting better with age thanks to the help and dedication from Erinne and her team of professionals.

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:

My swim has gotten much better. From swimming 2:40/100 yards to 1:30/100yards and proving myself that I can swim 5K non-stop open water has been one of my more remarkable achievements. Getting my average speed on a 25-mile bike ride from 15mph to 21mph average also seemed impossible at times. More remarkable was learning how to run. For me, it was not as easy as just grabbing some running shoes and going out the door, I truly needed Erin to teach me how to run. First time I tried running my pace was 18:39 per mile. Things got better with time but now that I am better prepared and have been receiving the knowledge and training in needed my new PR on a half marathon is 9:02 per mile (1:58:18). My customized nutrition plan has guide me to a healthier life style allowing me to be a better athlete and lose a lot of weight along the way.

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

1. The nutrition plan. Big balance and key support element.

2. The training environment, compatible people training with the same goal and treasuring the time training together looking for the perfect balance in life, family, work, the sport, physical health, and mental health.

3. Working with a set of coaches that take the time to observer and listen. I am very appreciative of the time and dedication to teach us, help us correct our techniques and work on our weaknesses.

What excites you the most about being involved in triathlon?

Triathlons for me are an enormous compilation of personal goals. Every race is a chance to a new adventure, a chance to do better than last year’s event, yet not every race is the same. There is always a challenge, something new, something harder, something emotional and no-matter the event or event type it always ends up being an invaluable accomplishment and a party of happy emotions at the end.

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

Is the best healthy addiction you could ever have and living the journey requires having the right group of people to guide you through it. The best of triathlon is that you have a perfect balance for your body, multiple sports to practice that allows you to be active every single day of the week. It allows you to recuperate a set of muscles while you work with another set the next day.

Thanks, Erinne and team for coaching me and supporting me throughout the years. I have quite a book of memories in my heart!

Online Triathlon Training to RockStar Triathlete; Urs Brunner, Visualization and Strong Mental Plan

April 20, 2018February 14, 2024 by fullcircle, posted in ROCKSTARS

Way to go Urs, I am so happy to have the chance to get you stronger and faster despite your injuries. On a tough day and with way worse conditions than previous years, you killed it! Way to go! Super impressed with your ability to squeeze everything out of the training plan and apply it to your life; that takes a special kind of athlete. Looking forward to the big Miami Man goal with more continued success!

Wishing you well,
Coach Erinne Guthrie

Urs Brunner is part of my online/weekend group. I have never even seen him swim and he still followed the program to get the results. This program isn’t for everyone but at a lower price point if you are motivated you can get these kind of results too. It includes online, video group conference calls every 2 weeks, daily training in Training Peaks and weekend workouts with the team. Please reach out if you want these kinds of results!

Age: 56
Profession: General Manager North America at Pro Med Instruments

Why you chose FCC to help you on your triathlon/health and wellness journey? I saw Erinne present at the Miami Man 2017 and I was totally convinced that her energy and her experience would help me get faster and stronger.

What is your “A” race for this season? Miami Man Half Iron

Please share your BIG goals: My biggest goal in triathlon and life in general is “beat yesterday”. Meaning that I want to better myself in all aspects; sports, professional and personal life.

Tell me about your successes so far: In 2017 I did my first long course Tri (Miami Man International Distance). Unfortunately I got hurt and had to plan my training accordingly. I set a new goal of improving my time at the South Beach Tri (Classic) and I did achieve that with the help of FC.

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:

In swimming I gained confidence in Open Water. I have always been a pretty good pool swimmer and with all the open water swimming, I feel much better prepared for the ocean races.

I have done a lot of biking with EBC and feel good in groups. What I have learned since I joined FC is to fight the wind by myself (not drafting). It has strengthened my power.

Running has been the discipline I have done the most. It is easy to do and I can always do it when traveling. That said, I have gained in endurance as of late mainly by adding specific strength training.

Nutrition/Health is somewhat new to me. I have always eaten carefully and now I am even more conscious of the food choices I make. I haven’t started with supplements yet but already had some conversations with FC and want to look more at this side of preparation.

I would actually add another topic, which is mental strength. It is an area I feel I am good at. I do a lot of visualization and putting things like work-life balance in context. Having a strong mental plan I think is very critical to conquer these tough longer courses. I always try to see the positive and the opportunity.

Name 2 or 3 things that have made the biggest difference in your journey:
1.A training plan (Training Peaks)
2.Positive encouragement and being held accountable
3.Being surrounded by other like-minded people

What excites you the most about being involved in triathlon? I like the challenge of endurance racing and I also like the technicality of the different transitions. My other hobbies are mountaineering and regatta sailing. Both of those also demand endurance and technical savvy.