Tag: ironman training

Are You Training Enough?

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.

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.

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.

I’m Not Your Typical Triathlon Coach

by fullcircle, posted in Blogs, Erinne

I’m Not Your Typical Triathlon Coach

When you shop around for coaches, you may find many of the same old kind of coaching.
A monthly membership fee in return for a training plan – with little to zero accountability.

I don’t know about you, but that does not work for me.

I am a triathlete just like you and I expect a lot from anyone who coaches me.

I expect my coach to practice what they preach. If my coach is not healthy and in shape and training and racing for triathlons – they will not be my coach!

Me and my team of coaches are all triathletes and have over 50 years of combined training and coaching experience. We all train and race and know exactly what it takes to improve in the sport using our proven training programs that get results and help you to keep improving.

Today I wanted to share how my coaching program is VERY different from the mainstream. 

In my Triathlon Transformation Coaching program, I help you have a relationship with your body that allows for your best performance.
I teach you how to train and fuel yourself to thrive in the sport of triathlon and life.

I help you each step of the way to your first triathlon or you 100th.

The goal is constant steady improvement no matter what your experience level is.

We use evaluations to assess your exact skill and fitness level and then create the training program based on these evaluations and field testing to help you improve in a step by step process that guarantees results.

These evaluations are what make the training program individual to you.

Please don’t hire me if you want to train with no specificity or focus, get injured and burn out with tons of junk miles!
We will not be aligned, and the results won’t come.

If you are ready for a triathlon transformation using your personal strengths and improving your limiters to achieve your triathlon dreams with a proven scientific training plan,
here’s my application to join my 16-week Triathlon Transformation Triathlon Training Program.
After you fill it out, take the time to set up a Triathlon Breakthrough Session to learn more about working together. We will review your triathlon goals and dreams and I’ll explain exactly how my program works and we can decide together if we are a good fit to work together.

I’m accepting five more spots this month! Just in time to finish 2023 with success!

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.

Get started with my 16-week Triathlon Transformation Triathlon Training Program by filling out this application.

If You Want to Change Your Actions, First Change Your Values

by fullcircle, posted in Blogs, Mindset

If You Want to Change Your Actions, First Change Your Values

Have you ever felt like a phony?

Like you weren’t “walking your talk”?

I’m talking about a time when your ACTIONS did not line up with your stated VALUES.

I’ll give you an example. Some people say reading is important to them. But they can’t tell you the last book they read. If they actually valued reading, they’d say, “I read the new Mel Robbins book last week.”

It’s not simply a matter of being inauthentic or disingenuous.

It’s called cognitive dissonance – when your actions don’t match (what you claim to be) your values.

In times of cognitive dissonance, you can try to change your actions, sure.

But if you’re finding that difficult, you should examine your values.

For example, around getting healthy by training for a triathlon, if you don’t actually value your health, then you’ll continue struggling to do the training, eat right, and develop good habits around that value.

So, start examining yourself.

  • Do you cherish health for today and for the future – or is it just something you’re “supposed” to care about?
  • Do you understand the connection between daily habits and long-term health – or is it academic at this point?
  • How do you see yourself in the future – strong and capable, or weak and helpless?
  • Whom do you admire – Successful triathletes who glow with vitality, or couch potatoes who can’t be bothered?

You need to decide what’s ACTUALLY important to you. What kind of person you truly want to be. 

When you answer those questions, the right actions follow quickly and effortlessly.

I believe in you so much that I already know the answers to these questions. I have every faith you can walk your talk – and even learn to RUN with it.

If you’re like me and you value a long-term healthy lifestyle, my 16-Week Triathlon Transformation Program is an excellent way to “walk the walk” of your values.

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 by embodying what it means to value a healthy lifestyle.

If you’re ready to start “walking your talk”, fill out my Triathlon Transformation Program Application and let’s get started!

“The Iron Man Finish Line is easily the MOST awesome place on earth.” – Brad Hobbs

by fullcircle, posted in Blogs, Race Specific

One of my swim group clients, Brad Hobbs and I met once a week for a few months before his Iron Man Triathlon. Recently, I emailed Brad to see how it went. Below is his reply:

PROGRESSION
Slow and awesome. Really…really….really….hot. 97-98 degrees and much hillier than expected. People were dropping like flies on the bike and run due to heat, once I saw that I wisely slowed up and thought “Just finish.” I didn’t want to spend a year training and then have to DNF because of overheating. Biking took about 45 minutes longer than expected. I started off strong on the run and between the 7th and 9th mile, I had a stomach issue. Nothing sounded good and I did a bad job forcing calories down. After a uuuhhh,pitstop…. I felt good and just did the Iron Man shuffle, jog, crawl from about mile 10 all the way to the end.

SWIMMING
As terrible of a swimmer as I am, I’ll be 100% honest. It was the easiest part of any triathlon I have ever completed. Other than your weekly class, I only did a hand-full of long pool sessions so I was a little worried. The big thing your class helped me with was heart rate and breath control, just getting into a groove. I never once felt panicked or like I was working. The gun went off and I just had a nice and relaxing dip in the lake. I was expecting to be on the slow side between 1:30 and 1:40 but I finished at 1:25 and got out of the water totally pumped! That’s a credit to your teachings being put to use!

THE FINISH LINE
The Iron Man finish line is easily the MOST awesome place on earth. I put a beer in my special needs bag and cracked it open in the last mile, chugging as I crossed the finish line. Best moment of my life.

DOING IT AGAIN
I’m not sure how much mentally I’m ready to hard train for something. Iron Man training took a lot out of me, but I definitely want to complete another one. I learned soooo much in the first one.

“The Iron Man Finish Line is easily the MOST awesome place on earth.” – Brad Hobbs