Tag: Running

Group Ride 101 – The basics of group cycling and why you should do it

by fullcircle, posted in Bike, Blogs

Group Ride 101 – The basics of group cycling and why you should do it

Group Ride Definition – As a group, you either ride single file or side by side in order to share the work. The rider(s) at the front set(s) the pace and take most of the wind. The riders behind are drafting.

Why include group rides in your training program

  • As a triathlete learning to ride in a group improves your skill as a cyclist.
  • You also get the benefit of riding longer with less effort if you are drafting so you can increase your time in the saddle in a fun group ride setting.
  • Stronger cyclists can also benefit from pushing harder and going faster in a group setting and getting rest as they take turns at the front.

It’s important to know what type of group ride you are joining as there can be different goals for the group effort.



Communication is essential as mentioned above, discuss the purpose of the ride before you leave. What is the speed you will aim to maintain and how long are you riding. Will it be an aerobic group ride where everyone plans to stay together and no one gets dropped or, a speed fest where the group will be going fast and if you get dropped you are S.O.L., (sh*t out of luck)! 

It is also essential to communicate if you will be making any sudden movements as it affects everyone behind you. The goal is to stay in 1 or 2 lines and either rotate thru to the front or keep the same group leaders. If you are going to coast, brake, or get out of the saddle to stretch, give a hand signal to the rider behind  you to let them know so they can adjust and so on.

Being vocal about what is coming up like potholes, water, turns and stops as well as if a vehicle is passing is essential common vocalizations are:

  • Rider, walker, runner up
  • Passing
  • Right turn
  • Left turn
  • Slowing
  • Stopping

Don’t be afraid to be very vocal to again keep everyone safe.

Avoid erratic movements
Always keep your hands on the hoods or the drops of your handlebars so you have quick access to the brakes, and if you do need to brake do so gently feathering them to avoid the jerky movements.

Before joining group ride, you must have a certain level of bike handling skills.

  • Ride with one hand and keep a steady pace so you can eat and drink and hold a straight line wiht your bike
  • Be comfortable drafting within 1 foot of the cyclist wheel in front of you so the group can stay together
  • Be able to brake quickly and effectively in an emergency situation, like a car pulling out in front of you, or another cyclist cutting you off.

Nutrition

  • Eat real food before you go on a group ride like eggs, avocado and maybe some complex carbohydrates like sweet potato as opposed to sports nutrition.
  • Plan on having carbohydrates in your water bottle as well as electrolytes as needed based on hot or cold conditions. Always bring extra sports nutrition that is easy to access while you are pedaling to prevent running our of energy or “Bonking.” Some suggestions are Bloks, Bars, Gels, but please check ingredients and time the intake for about 100 calories/ 1/2 hour if you are riding over an hour and 30 minutes.
  • Bonking is a term used for exercising to the point where you run out of energy in the body and you feel terrible and have to stop. Not a good thing to have happen in any instance but especially if an entire group is waiting for you. 

No Coasting
Just keep pedaling- avoid the pedal/ coasting yoyo- when you are on the bike you should be constantly pedaling and adjusting your gears appropriately to slow down and speed up as needed. When you coast it forces everyone behind you to brake and then have to accelerate creating a yoyo effect which is very tiring, aim to pedal all the time at an rpm of 85-95 to keep the group smooth and consistent

Turn Slower
After turns be considerate of all the cyclists behind you and accelerate back to the given speed gradually so everyone catches up and stays together in the draft.

Special considerations:
A cyclist in front of you starts to fall back and there is a gap in the line. A considerate thing to do is to pass that cyclist slowly and get in front of them and ask them to get on your wheel to pull them back up and or ask the group leader to slow the pace slightly to get back together as opposed to blowing by the tired cyclist and dropping them- NOT COOL!

Parameters to keep track of Heart rate, RPMS, Speed

  • If your Heart rate gets too high especially in the first half of the ride there is a good chance you will set yourself up to blow up- remember even on group rides the goal is to negative split or just be consistent the whole ride with regard to effort, heart rate and speed. Most groups start way too fast with no warm up and blow up on the way home.

  • RPMS– Revolutions Per Minute- 80+ is a good average rpm to aim for.

  • Speed- Group rides are the only time I ask my athletes to pay attention to their speed. It’s necessary for the group to stay together to know what average speed to hold.


Rotating pace lines– Rotating pace lines are a great way to let everyone have an opportunity to take turns pulling the group at the front and also resting in the draft when they rotate to the back of the group.

  • Single rotating pace line All cyclists pedaling in a straight line within one foot of each other at the desired speed- say 18 MPH. Decide how long each pull will be- lets say 30 seconds. After 30 seconds at the front, the lead cyclist looks over his shoulder to make sure it is safe to move left and soft pedal to drop to the back of the line as the next cyclist MAINTAINS the same speed and takes their turn pulling. Be sure not to accelerate as you take the lead. Repeat as long as possible.

  • Double pace line Same as the single pace line, except 2 lines side by side. Decide which direction the rotation will occur- right to left or left to right. This is much more difficult but again a skill worth learning if you want to become a great cyclist.

Light it up– It’s been proven in studies that using bike lights even during the day can help cyclists avoid being hit by other motor vehicles.

Newbies– Should start at the back of the group but understand they will have to work harder as they slow down and accelerate more at the back of the pack. The best draft is in the front to middle of the group.

You need more than a group ride.
Remember you don’t become a great triathlete only riding in a group. This is just one component of your cycling training. Just because you can draft at 25 MPH does not mean you can hold this speed on your own. Your solo training still has to be included in your training program. Hills, Intervals, Strength, Speed work, Etc.

Aero bars– Riding in your aero bars can be very dangerous because you do not have access to your brakes in this position. Only VERY skilled cyclists should attempt this in a group setting.
But it doesn’t mean you can’t ride your triathlon bike in a group ride, just need to stay up more often then when you are riding solo and be sure to ask permission to ride in your aero bars before doing so.

 

This is just a short list of things to know about group ride etiquette. Please subscribe to my Youtube Channel and follow me on Facebook and Instagram for more great triathlon content.

If you are interested in improving your cycling performance, please click this link to get on the wait list for our annual Cycling Essentials Clinic. It will have a combination of both virtual and in-person training and tips.

Use this link to get on the waitlist to join us for our Cycling Essentials Clinic event!

 

Got questions… Use this LINK below to schedule a call with me:
https://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.

Your Body is Amazing

by fullcircle, posted in Blogs, Mindset

Your Body is Amazing

People sometimes ask why I exercise regularly. 

Sometimes they even ask if I’m trying to make a point, or prevent aging, or hold onto my youthful vanity… On and on…

But here’s the truth.

I move my body because I am grateful that I can.

If you have the ability to care for your body, then you should see exercise and healthy eating as GIFTS, not burdens. Because not everyone can, you know.

Are you showing thanks for that every day? The more you challenge your body – THE BETTER YOU CARE FOR IT —  the more it will respond.

Look, sometimes I don’t feel like working out. But I do it anyway. It’s a ritual of expressing gratitude. And it keeps me humble, knowing that I might not always be so strong, fast or agile.

Our bodies change, after all.

So give your body everything you’ve got, each and every day.

Need help getting started? Use this LINK below to schedule:
https://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.

Who’s on your team?

by fullcircle, posted in Blogs, Mindset

Who’s on your team?

How do you feel about your healthy habits going into the holidays?

Are you confident that you can stay on track during the busy season of eating, drinking, and schedules being thrown out the window?

Or, could you use some friendly support?

Recruiting and relying on an accountability team is a great way to navigate the holidays. Gather a group of people, or just one friend, and share your goals with each other. Then, check in daily to follow up, offer encouragement, and remind each other that you’re in it together.

When you reach out for help, you’re giving it to the other person as much as you’re getting it.

And when someone asks you to hold her accountable, she’s showing she trusts you with him/her health.

And it works. Try it this month!

If you need team members to support, use this link to schedule a call:
https://www.scheduleyou.in/5ZIsVaU

Also, you can SCHEDULE A “TRIATHLON BREAKTHROUGH” SESSION! 
Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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.

There’s still time for your 2021 goals!

by fullcircle, posted in Blogs, Mindset

There’s still time for your 2021 goals!

OK, it’s time for annual inventory! That’s right. Get out a pen and pad and take stock – of your 2021 goals, the progress you made, and what you can still work on before the calendar turns to 2022.

Here’s my step-by-step guide.

  1. Write a list of your successes for the year; another list for disappointments; another for unresolved goals. Then reevaluate those to see how you feel about them now.
  2. Pat yourself on the back for your wins, and accept whatever disappointment you’re feeling. 
  3. Then let that go! Check that baggage and move ahead with a clear conscience.
  4. Next, look for opportunities to take action on your 2021 goals in the remaining days of this year. Don’t make the common mistake of saying, “Well, the year’s almost over, so I guess I’ll just revert to my old ways until January 1!”

That last step might be the most important one.

You’ve got to use all the time you’re given to reach your goals… even after you’ve reassessed and maybe even adjusted them.

And you don’t want to blow your gains here in the homestretch.

Think about it: Does your favorite football team just blow off the last 10 minutes of a game because they’re behind?

Of course not. So, play on! And when the calendar does turn, you’ll be even better set to look ahead at the next new year.

I have 4 spots open for my 4 month Triathlon Transformation Program- Let’s talk

SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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.

Are you making the most out of your life?

by fullcircle, posted in Blogs, Mindset

Are you making the most out of your life?

Do you remember being a kid and hearing adults say things like, “Life is short. It goes by so fast”? I thought that was crazy, because my next birthday always seemed sooooo far away. Right? 

But the older I get, the more I realize they were right. 

Children who were toddlers the last time we saw them are suddenly full grown.

Neighborhoods we remember as quaint are now overrun with development.

People we loved are gone.

I’m grateful for this more mature outlook I have now. It’s made me even more determined to be sure I’m putting the most I can into my short time on this earth. 

Death is a part of life, and even if we fear it, we can get some value from its certainty. It can inspire us to love ourselves and others, to live by our values, and to leave things a little better than we found them. That includes staying as strong and healthy as we can.

I love a poem by Mary Oliver called “The Summer Day.” Her last lines sum it up so beautifully.

Doesn’t everything die at last, and too soon?

Tell me, what is it you plan to do

With your one wild and precious life?

Are you making the most of your one shot at this life?

What’s one thing you can do today to accelerate your happiness, fulfillment, or abundance? I’d love if you’d reply and let me know.

As I watch my mother slowly dying and letting go of her life, learning to accept this inevitability peacefully and daily, I am reminded of all the things I still desire to feel, see and do and the driving motivation is bigger than ever.

SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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 Ben Carter

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Ben Carter

Coach’s Notes: Ben is a person that takes the information given to him and directly applies it and reaches the desired outcome. He has a busy life as a husband, dog dad and lawyer. I never once heard an excuse come out of his mouth for not hitting the training and his results speak for themselves.

He was already a short course triathlete for a few years, so we evaluated his form in the swim, and run and dialed in his bike fit. Then checked out his nutrition to be sure he had the fueling necessary to achieve the goal of going longer for his first 70.3. This is all part of the Triathlon Transformation program.

Of course, I asked him to get in at least one, short course distance triathlon and yes he killed it! Getting 1st place on the podium for the first time in a sprint. And then pushing hard on the Miami Man International Triathlon- Fast before Far.

I knew he would be ready to achieve his goal at 70.3 and he hit his goal time almost to the minute! Ironman Florida 70.3 in Haines City , 5:30:51! Pretty awesome for his first 70.3 ever.

Way to go Ben! Looking forward to an even more EPIC 2022-
You are a Rockstar Triathlete!

Age: 36

Profession: Attorney

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

I had heard Coach Erinne speak at pre-race briefings for a few local races, and had been getting her emails for a while, so I knew she really knew what she was talking about.

So it was only natural that she came to mind when I decided to get more serious about training and start working with a coach.

But what sold me was the personal attention and the holistic approach to training, going beyond simply what workouts to do and when, to personalized feedback and tips, video analysis, bike fitting, nutrition planning, training-life balance, etc.

And, it helped that everyone was super friendly when I came to my first few group workouts during my trial!

What is your “A” race for this season? It was the Ironman 70.3 in Haines City on December 12, 2021. When I pulled the trigger and signed up for the race, I knew I needed to find some help to get me there, not just able to finish the race, but able to push myself and meet my goal time.

I had completed a handful of sprint and international distance races, but knew I wanted to go longer and really challenge myself. And I definitely found that in the 70.3 distance.

It was more challenging than any other race I’ve done, including full marathons, but thanks to the support and guidance I’ve gotten from Full Circle I was able to finish in my goal time of five and a half hours.

For 2022 my A-race will probably be the Miami Man 70.3.

Please share your BIG goals:
(1) complete one 70.3 distance race each year;
(2) get on the podium in an international distance triathlon;
(3) run a half marathon in under 1:40.

Tell me about your successes so far:
In terms of performances – Finishing my first 70.3 race and knowing I left it all out on the course;

Winning my age group and being on the podium for the first time at the Bill Bone Tropical Triathlon in October;

Running a personal best 10k to finish the Miami Man international triathlon in November.

But more generally, the big success has been committing to the training, making the necessary lifestyle changes to align with my goals, and sticking with it when I felt my focus and motivation slipping.

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:

For swimming, my biggest improvement has been in my form. I swam competitively from a very young age through high school, so I was already comfortable in the water, but my form had gotten a little sloppy. The coaches helped me clean that up, and I’ve also become much more comfortable and proficient at open water swimming.

On the bike, the biggest improvement has been the ability to go longer at higher power. I’ve never been faster.

On the run it has been both form and speed. The coaches helped me identify some flaws in my form, and while I’m still working on correcting them, my run fitness has never been better.

Nutrition is an area I need to focus more on going forward, but I’ve learned a lot about how to use supplements to my advantage, and be more strategic with my race nutrition.

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

  1. The guidance and support from the Full Circle Coaches and encouragement from my fellow FC athletes
  2. The accountability of group training
  3. Remembering and visualizing my goals when I need some motivation

What excites you the most about being involved in triathlon?
The challenge of combining three disciplines into one event.

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

Whether you are a seasoned triathlete or a beginner you can find a home here. Everyone is welcoming and supportive, and truly cares about helping you improve and achieve your goals.

The coaches will guide you and challenge you, whatever your skill level, and the other athletes will encourage you. And the more you put in, the more you will get out of it!

Curious about Full Circle’s Triathlon Transformation program?
You too can become a triathlete! 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.

The best gift to give your loved ones

by fullcircle, posted in Blogs, Mindset

The best gift to give your loved ones

Every year, millions of us worry about finding the perfect gifts for all the people on our list. What to buy for him, where to shop for her, and how in the world will I find This Year’s Must-Have Toy???

And every DAY, millions of us say we’d love to take better care of our health, but we just can’t afford it.

Well, here’s a solution for all of that: Give them the gift of YOU.

Take the money you would spend on soon-to-be-forgotten presents and apply it instead to your own healthy living. Do you need:

  • A new gym membership?
  • Some workout clothes or shoes?
  • A coaching program to keep you accountable?
  • A cooking class, or nutrition program?

Let’s be honest – if you’re not taking care of you and maximizing the length and quality of your life, your loved ones will suffer long-term.

Gift-giving is about expressing love, and what better way to do it than by making the most of your body, mind and spirit on a daily basis? Plus, don’t you know they’d rather have you around longer – healthier and happier – than they’d like another sweater they’re never going to wear? 

You’re worth it.

YOU ARE. 

Happy shopping.

SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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 Christopher Boykin

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Christopher Boykin

Coach’s Notes: I am so incredibly proud of Christopher because he has busted through a more than year long case of limiting beliefs that has kept him stuck.

I asked him not to be focused on the outcome and simply follow the darn instructions, and show up for himself consistently over the next few months and we will get him across the finish line at Ironmman Florida, 2021.

He also joined my nutrition essentials program. And you can see from his before and after images below he is now 51 lbs lighter, after his own hard work and some additional tips from me.

The main goal as he writes below was not the race- but to improve quality of life and feel good in his body again.

The race was a struggle due to some tough cold windy conditions and he most definitely finished in 17+ hours and I so appreciate that he did not stop until he did the distance- BUT who cares, because the ultimate goal was realized- he did the distance of a full Ironman.

Now, He is back in his body again. In a place of feeling amazing and giving back. His energy and spunk are on high voltage.

So happy you are back Christopher- cannot wait to see what 2022 brings for you- You are definitely a Rock Star Triathlete!

Age: 49 (going on 17)

Profession: Executive Director of Pelican Harbor Seabird Station (Miami’s Native Wildlife Hospital)

Why you chose FCC to help you on your triathlon/health and wellness journey? Because Erinne is “the bomb”. I’ve known and seen her at races and out training since 2007 and I was always drawn to her warm, positive energy.

What is/was your “A” race for this season? Ironman Florida 2021

Please share your BIG goals: My BIG goals are to increase my fitness, vitality and quality of life by decreasing my BMI to under 25%, increasing my VO2 Max to the Good/Excellent range, move from a Clydesdale to an age grouper and finish in the top 25% of my races.

Tell me about your successes so far:

I completed 44 triathlons between 2007 to present with eight sprints and *Ironman Florida this year. I completed the New York, Chicago & San Diego marathons and four Ironmans with 13:36 being my fastest IM.

This summer I was the Clydesdale 40+ Division Champion at the Key Biscayne Trilogy Sprint Series.

*I assume that some people thought I was crazy for taking on IM FL with only two months of training and for going long before I was strong. It was part of my weight loss journey and I wanted/needed the challenge. My prior coach through Garmin/Training Peaks had discouraged me from attempting it. I appreciate Erinne’s support of this decision.

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 VO2 max increased 4 points in just two months of training with Full Circle and the speed work at the track, pool and intervals on the bike helped so much.
My body has started to feel great again (like a machine) that is fun to be in and I didn’t know if that would ever be possible for me again.

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

  1. Coach Erinne’s knowledge and positive loving support
  2. The amazingly friendly and wonderful athletes and coaches of Full Circle Coaching who have made getting up early fun again.
  3. A great and oh so comfy bike fit by Coach Dennis and Perfect Aminos

What excites you the most about being involved in triathlon?

As a biologist/nature person I love being outside, the mornings and everything about triathlon. I have an obsessive personality and could become obsessed with digging ditches, but triathlon is so much more fun.

What would you say to another person who was on the fence about joining our training program?
Do it! You deserve it and will not regret it. Money comes and goes, but the best gift we can give ourselves and families is our own health so we can show up fully.

Curious about Full Circle’s Triathlon Transformation program?
You too can become a triathlete! 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.

 

 

You’re BIG race is over, now what?

by fullcircle, posted in Blogs, Mindset, Race Specific

You’re BIG race is over, now what?

The big day happened, what’s next?

After your big race or at the end of your triathlon season it’s a great idea to go back through all the race data and your race preparation and see what worked and what didn’t. 

Ideally, you are writing these details out within the first 48 hours after your race because your memory will fade about many things.

I recommend starting with looking at the actual race data and filling in the emotions and feelings about what went down.

I like to know the good things that worked and the things that sucked and everything in between.

I am not racing with my athletes so in order for us to work together to improve race performance I need to know how they feel during each section of the race and I can see from the data if they pushed as much as they were capable of physiologically or held back.

I can see from the data and the details about race conditions how well they handled everything and then see where we need to train differently to achieve the desired result on the next one.

It’s also extremely important to really feel into the accomplishment of just showing up at the start line and crossing the finish line, whatever the goal, that alone is a huge success.

So please take the time to celebrate yourself and your body and all that it is doing for you!

Triathlons are very logistical and due to the very nature of race, 3 sports in one there are so many things that can go right or wrong on race day.

This is easier if you are tracking your performance as I recommend with all my athletes.

We use Garmin and Training Peaks at Full Circle Coaching to help educate you about what parameters are important to measure and how to evaluate them.

It is actually pretty simple after you start to understand the why and the how.

Here is a short list of parameters you have control over as you train and race.

RPE- Rate of Perceived Exertion on a scale of 1-10
Pain Scale- 1-10
Heart Rate- Max and resting
Threshold Swim Pace/ 100
Swim Stroke Count/ lap
Bike Power, RPMS (revolutions/ minute)
Run Vo2 Max Pace, RPMS (footsteps/ minute)
Run Threshold Heart rate
Race Photos

All of these are measurable and controllable by you- notice I do not have speed listed on the bike because I don’t recommend training with speed that is a parameter that is out of your control.

If you are interested in learning more about how to train and race using simple data that starts with a heart rate monitor and a stop watch, I am opening 5 spots for my 4 month Triathlon Transformation Program.  Schedule a call with me now and let’s talk about it!

 

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 Frantz Dunel

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Frantz Dunel

Coach’s Notes:  When Frantz joined Full Circle Coaching as a part of my Triathlon Transformation Program 5 months ago, he told me he wanted to become a Rockstar Triathlete. 

Well, the time is here, and he truly personifies everything a Rockstar triathlete is.
The road was a little bumpy on his journey to the start line of the Key West Sprint Triathlon, but Frantz set the intention and showed up at practice or did the work on his own and followed the training plan.
He is a husband and father to 2 young children, and has a brand-new company, so the struggle to fit time in to train was real.  But he did it and hit some pretty awesome achievements like: 
  • He QUIT Vaping
  • Running a sub 20 min 5k and 
  • 3rd place podium at his first sprint triathlon in Key West.
Way to go Frantz… I’m super proud of the triathlete you have become.  Can’t wait to see what’s next!

Age: 36

Profession: President of an Ocean Shipping & Logistics Company- Maritime Industry.Why you chose FCC to help you on your triathlon/health and wellness journey? FC came highly recommended from a friend of mine Raul Boesel, who is an experienced ultra marathoner. 

What is your “A” race for this season? KW Sprint Triathlon was my “A” race as recommended by Coach Erinne. 

Please share your BIG goals: My BIG goals continue to change as I progress however, I always want to be the best husband, father, friend, colleague and of course athlete I can possibly be. Training hard and always working towards my next goal positively affects every facet of life. 

Tell me about your successes so far: When I started with FC a few months ago I had doubts on a target race being only 3 months away since I had zero triathlon experience and my swim was below average

This past weekend I completed my first triathlon and far exceeded all my expectations and target times. I truly felt prepared and knew exactly what to expect because of Full Circle!

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: My biggest improvement HAS to be in the swim. Although I thought I could swim, apparently I really couldn’t swim more than leisurely “swimming” when jumping off a boat or wading in a pool. On day 1, around Sept 2021,in my swim test I could barely “swim” one lap of a pool without being completely exhausted.  Fast forward to Dec 4, 2021, I just completed my first sprint triathlon and even passed other swimmers in that portion!  My run technique, cadence and stride has also improved which has prevented me from injury.

Name 2 or 3 things that have made the biggest difference in your journey:
1. The commitment/dedication of FC coaches and the FC tribe of athletes is truly contagious and inspiring.

2. The vast knowledge and experience that is willingly shared without hesitation. The FC culture is one where everyone is always willing to root for each other and lend a helping hand which is critical as newer members are learning and growing

What excites you the most about being involved in triathlon? The sheer feeling of accomplishing goals that were thought to be unlikely or not possible. Sport and competition which can be done for years to come.

What would you say to another person who was on the fence about joining our training program? Just give it a try, I can assure you that you will surprise yourself. Coaching gives you the push, support and guidance needed to achieve your goals. 

   

Curious about Full Circle’s Triathlon Transformation program? 
You too can become a triathlete! Use this link to schedule your
FREE Triathlon Breakthrough Session Now! 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. 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.