Tag: swim bike run

Meet Stephanie Prokup, Full Circle Coaching Rockstar Triathlete
Age: 30
Profession: Speech Language Pathologist

Why you chose FCC to help you on your triathlon/health and wellness journey: After participating in my first Olympic (April 2016 St. Anthony’s), I decided to sign up for 70.3 Miami.  I decided it was time to treat myself to a coach.  I knew that being a newbie, I definitely needed
guidance in attempting a 70.3.  I am so glad I took the plunge, it has been a wonderful experience.  I found Full Circle Coaching on the 70.3 Miami page and felt that Erinne’s coaching style would be a
perfect match for me.  I started working with coach Erinne in May of 2016.

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

Please share your BIG goals: Disney Marathon January 2017 & Ironman® Vineman July 29, 2017

Tell me about your successes so far: Since joining Full Circling Coaching, I have lost 12.8 pounds.
I have PR’d every race since joining Full Circle Coaching: 3 sprints and 1 Olympic. I also participated
in Erinne’s swim clinic and have improved a lot on my swim technique and pace.

What were some of your biggest Improvements in performance for the each of the following:
Swim: My swim technique and pace has greatly improved. When I started swimming in March of 2015, I swam at a 2:24 /100yds pace. I recently swam at a 1:49/100yds pace during Siesta Key MultiRace Sprint.
Bike: My bike speed has improved, I am averaging 18.0+/mph
Run: Form has improved, heart rate training has made a difference in how I feel during my run workouts.
Nutrition/Health: I have lost 12.8 pounds since joining Full Circle Coaching.

Please include any Personal Records and Goals achieved: I am no longer swimming for survival! I have broke the 2:00/100 yds!  Sprint PR From 1:33:29 to 1:29:14 and Olympic PR From 3:20:27 to 3:16:08.

Name 2 or 3 things that have made the biggest difference in your journey: Before joining Full Circle coaching, I had never ventured into heart rate training or even attempted intervals, tempo runs,
recovery runs, etc. I believe these things have made a big difference in performance and my workouts
in general. I used to go 100% during every bike workout previously and have learned that’s not
necessarily best practice!

What excites you the most about being involved in triathlon? The challenges that you put yourself through and the feeling of accomplishment after. Challenges can be so terrifying, but they bring out the best in yourself and are some of my greatest memories & motivators.

What would you say to another person who was on the fence about joining our training program? Erinne, is such a great coach!  She truly loves what she does.  I used to feel awful after races:
headache, lethargic, would nap on and off all day after a race, and never left the couch.  I just
completed Escape to Miami this past weekend and felt amazing.  I was on the fence of joining a
training program because of thoughts like; “I’m slow, only fast people get coaches,” “Nobody is
going to want to coach me, I have no background in any of the disciplines,” or “I’m not good
enough.”  I’m so glad I pushed those negative thoughts aside, because now I truly feel like a
“TRIATHLETE” and “ENDURANCE ATHLETE.”

Coach Erinne’s Notes:
As part of Full Circle’s  VIP ONLINE Training Program, Stephanie has had some amazing results in only a short time. She is diligent in her training and logs every workout so we can evaluate the numbers together so she is understanding why she is holding a particular cadence and or heart rate.  I am honored she chose me as her coach and so excited for the journey ahead to VineMan Ironman® in 2017.   WAY TO GO Steph, you are truly a Rockstar Triathlete!!

P.S.  This could be you!  If you are interested in learning more about Full Circle Coaching check out our website www.fullcirclecoaching.co, or follow us on your favorite social media:

Meet Greg Kail, Full Circle Coaching Rockstar Triathlete
Age: 41
Profession: Entrepreneur

Why you chose FCC to help you on your triathlon/health and wellness journey: Because FCC gives me the perfect combination of triathlon camaraderie and focus on my personal goals. Even after I moved back to the Far East, I consider FCC my tri club today.

What is your “A” race for this season?Ironman® Netherlands this July and Ironman® 70.3 Miami, where I hopefully will be racing together with my FCC fellow athletes.

Please share your BIG goals: Continue to improve my athletic performance. Get closer to podium on an Ironman®, Challenge or Otillo event.

Tell me about your successes so far: In just over a year I went from a painful-barley-made-it 10 miles run (with pretty terrible results to match) to once-a-month 70.3. Along the way I’ve learned to swim, which is pretty awesome. My biggest success is the complete mental change – my entire life I was believing that sport is something, that wasn’t for me. I know now first hand experience that dedication and hard work can change that.

What were some of your biggest Improvements in performance for the each of the following:
Swim: I’ve learned to swim longer than a swimming pool length. That’s the best improvements I wouldn’t even dream of before I’ve joined FCC.

Bike: Improved technique, continuously adding on wattage, actually started enjoying the bike section on the long tri races.

Run: Run is now part of the race, rather than a discipline on it’s self.

Nutrition/Health: probably the biggest change since I have started triathlon by joining FCC is the radical, and positive, change of the lifestyle. The nutrition is a huge part of it.

Please include any Personal Records and Goals achieved:
70.3 – 5:40
10K – 43:31 min

Name 2 or 3 things that have made the biggest difference in your journey: Coach – there is almost no way a big result is attainable without one.

Lifestyle – the same old simply does not cut it. Good athletic performance calls for big changes. Luckily these changes are very positive.

What excites you the most about being involved in triathlon? I feel awesome and I am also being surrounded by likeminded people now too.

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

As part of Full Circle’s  VIP ONLINE Training Program, Greg has been able to continue his Ironman® training with Full Circle Coaching and completed 3 halfs in the last 6 months with a PR at each race (5:42) on his way to the  IM® Netherlands in July.  I am SUPER proud of his dedication to train despite many setbacks due to travel and limited access to places to swim, bike and run. I am confident this soon to be Ironman®, is going to show us what he’s got many more times in the future.  WAY TO GO GREG!!

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

Please share your BIG goals: To complete an Ironman before my 30th birthday.

Tell me about your successes so far:  Erinne helped me go from being almost afraid of the water to completing my first event involving an open water swim.

What were some of your biggest imporovements in performance for each of the following:

Swim: From not being able to swim 1 lap in a pool to swimming 500 meters in open water

Bike: A speed increase of several miles per hour on shorter rides

Run: PR’s in both 5k and half-marathon

Nutrition/Health: Lost 5lbs, greatly increased flexibility and reduced soreness

Achieved: 5k PR 23:02, Half marathon PR 1:58:12 and successfully completed my first triathlon.

Name 2 or 3 things that have made the biggest difference in your journey:  Erinne’s expertise has allowed me to trust in the process and I have seen incredible improvement. In addition the camaraderie and supportive environment created by the group helped motivate me for all those early morning workouts that ultimately helped me reach my goals.

What excites you the most about being involved in triathlon?  The challenge of competing and improving in 3 sports simultaneously while still being part of an incredibly positive community.

What would you say to another person who was on the fence about joining our training program?  This program can help so much more than simply improving your numbers. Erinne’s overall approach to health and training combined with a fantastic group of athletes will definitely make the experience worth it.

As part of Full Circle’s Gold Group Training Program, Gerardo was able to accomplish all these awesome goals in less than 6 months.  I am SUPER proud of this dedication and will to push through his fears of the water as well as improve his strengths by getting faster.  WAY TO GO GERARDO!!

What is your “A” race for this season? Ironman 70.3, location t.b.d.

Please share your BIG goals: Maintain the level of fitness and improve training with hopes to compete in another 70.3 race.  As a test to myself.

Tell me about your successes so far:  Success thus far has been the level of fitness which has been a result of consistent training methodologies.  It has taken time, roughly 2-3 years from where it all started for me, never with the intention to train and race in triathlons.  To my surprise the success has been extraordinary thus far.

Name 2 or 3 things that have made the biggest difference in your journey:  Being able to understand the how and why of our training to be able to accomplish whatever level of race we do.  –The great group of people who share the same disposition and endurance which has had an immeasurable impact to this venture.  Staying healthy and sharing the knowledge.

What excites you the most about being involved in triathlon?  The energy and determination, very powerful when your on the sidelines.  Once your in it, the emotions turn to a focused adrenaline feeling.  But most of all is the community of athletes which make the full circle family.  from qualifiers to seasoned veterans to new comers, all make a big impact on training and be determined to perform at my best while having fun sharing these experiences.

What would you say to another person who was on the fence about joining our training program?  The capabilities are endless.  Putting the fear and uncertainties aside will actually make the transition way easier.  Erinne’s coaching style and excellent team of coaches will greatly improve your fitness and appreciation for the sport.

Some Personal Records:

5K: from 25:15 to a 21:52

70.3: 1st time 5:52

Halfmarathon: 1:49

Age: 42

Profession: Attorney

Why you chose FCC to help you on your triathlon/health and wellness journey? I started attending swim training on Wednesday mornings with FC in Miami, to prepare for an OWS race. I saw improvement pretty quickly. After a few months, Erinne asked me if I was interested in hearing about their Tri program. After speaking with her and hearing the different options, the weekday group training schedule worked for me and it had everything I needed. So I decided to give it a try.

What is your “A” race for this season? Escape to Miami (Olympic distance)

Please share your BIG goals: I would love to do a half ironman this year or next.

Tell me about your successes so far: I’ve seen improvements in my endurance journey with FC: A 29 minute PR between my first triathlon in 2014 and my fourth triathlon last year (same race) and an 11 minute PR in my half marathon time.

Name 2 or 3 things that have made the biggest difference in your journey:  Paying more attention to my nutrition (which Erinne stresses constantly), and strength training with FC have had a huge impact on my progress.

What excites you the most about being involved in triathlon? Seeing what I can do, testing my limits and overcoming fears!

What would you say to another person who was on the fence about joining our training program? Check it out! It’s a fun team with really nice people. Erinne is a great coach, along with the other knowledgable FC Coaches Christina, Dennis, David, and Wilman.

Age: 32

Profession:  I’m an Architect who is currently a stay at home mom who loves to swim, bike and run….
soon to be the Community Outreach Operations Manager for the JM Honda Powerhouse of Miami (our family owned store to open by end of this year). 

Why you chose FCC to help you on your triathlon/health and wellness journey?  I chose FCC because of their long term coaching philosophy and team integrity, in my opinion these are so unique to the Triathlon community! From the get-go Erinne teaches you the process takes time in order for the athlete to grow as a triathlete. The entire FCC team wants to see you develop and progress, reassuring you this is a continuous learning experience. Working towards your own personal goals in a group environment that constantly challenges you but supports you is a great bonus too. Just when you think you’ve got the “formula,” Erinne and the entire team have more info, insight and knowledge to share and take you one milestone further. With FCC every step of the way there is more learning guaranteed!

Please share your BIG goals:  My “A” race this season is Augusta 70.3 on 09/25/2016 (my first 1/2 Ironman) and full Ironman one day!

My successes so far: I went from Sprint distance to International in my introductory season and to the podium in my very first longer distance triathlon at MiamiMan.  I managed to overcome a physical setback by applying all the strength, stretching and conditioning recommended by FCC.  I have become leaner and stronger and  faster by learning more about nutrition and how to fuel my body right.

My swimming has improved dramatically and to prove it here are my results from one year to the next participating in SwimMiami: In 2015 – 1 mile @ 34:11 – 4th AG  / In 2016 – 1 mile @ 27:25 – 1st AG
Podiums:
Huntington’sDiseaseTriathlon – Sprint Distance – 2nd Place AG
MiamiManTriathlon – International Distance – 4th Place AG
St. LouisFestival – 5K Run – 1st Place AG

And most importantly PR’s every time 🙂

What excites you the most about being involved in triathlon? The role model I’ve become to my children. To be able to share with my kids this disciplined, rewarding and healthy lifestyle is priceless. Leading by example is always motivating and encouraging them to try their hardest. Having kids who are active in sports and compete constantly, triathlons have allowed me to become one of them 😊

What would you say to another person who was on the fence about joining our training program?  “You’ve got nothing to loose, but so much to gain” and of course “You don’t know until you TRI” 😊

I am very grateful for this recognition, it gives me fuel and encouragement for what’s to come 😊
Thank you! I really appreciate it!!!  This month marks my one year anniversary with FCC 😉