Tag: triathlon

From Bad Place to Rockstar Beginner Triathlete: Carlyle Cousins

by fullcircle, posted in ROCKSTARS

From Bad Place to Rockstar Beginner Triathlete: Carlyle Cousins

Coaches Notes:

Carlyle was as green as they come. He attended his first practice in old running shoes, no bike, and zero swim skills.

The 8-week Beginner Triathlon Program is designed to give you what you need to show up confidently at the start line of a sprint or International distance triathlon, knowing you can finish strong.

We got to work at the weekly group training sessions- learning to breathe and feel comfortable keeping his head down in the water to save energy, getting a bike fit on a borrowed bike to get out of pain, and improving run technique. Of course, along with stretching and basic strength.

Carlyle had a great first sprint triathlon race with a time of 1:15. He finished so strong on the run for 3 miles he decided to do a 2nd loop on the run by accident!
(PS, it’s always good to know your race course! ;-))

Super proud of you, Carlyle! You Truly are a Rockstar Triathlete- and we love you too!

What is your age?
I am 36 years old

What is your profession?:
Project Manager/ Installer for Home Automation Company

Why did you choose FCC to help you on your triathlon/health and wellness journey?
A really good friend of mine was transformed by training with the Full Circle Coaching tribe, and he inspired me to be a better version of myself, so he set me up with Full Circle to start my triathlon journey.

What is your “A” race for this season?
Integrity Multisport August Key Biscayne Sprint

What are your BIG goals?
My goal is to do XTRI Races Norseman. I have a long way to go but it’s my motivation.

Tell me about your successes so far! 
My successes are pretty much doing a complete turnaround in my health. I was in a really bad place, and the TRI lifestyle forced me to be better and analyze my life more holistically.

Finishing my first triathlon race was a significant accomplishment, even with some mishaps.

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

My biggest achievements in swimming was being able to cover the sprint distance, before training I would struggle just to do 2 laps.

As for biking, just being able to feel comfortable doing an hour on the bike was very new to me and a bit awkward and painful at times, until I got a bike fit!

For running, it would be completing a 14-mile extreme trail run in Great Falls, Maryland, during my training.

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

  1. Of course the first thing that made a difference was Full Circle, love you guys!
  2. Second, my friends that donated gear to me, it allowed me to get into this sport which we all know is super expensive.
  3. Third would be Nutrition, it helped me on all aspects to consistently train.

What excites you the most about being involved in triathlon?
 The way it tests your mental fortitude to keep going  and  the way it can push you to your limits.

What would you say to another person who was on the fence about joining our training program?
I would tell them stop thinking about just do it! It’s going to 100% change your life!

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

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

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

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

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

Are You Training Enough?

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.

Injured runner still achieves 20 min Personal record after 9 Ironmans to qualify for Kona!

by fullcircle, posted in ROCKSTARS

Injured runner still achieves 20 min Personal record after 9 Ironmans to qualify for Kona!

Coaches Notes:

Kathy Parmele and Dean, her partner, signed up for my Ultimate Tri camp 2023 and I had never met them before.

When I found out they met on Insight Timer (a meditation app) I knew they were my people!

Kathy shared her goal of qualifying for Kona at the Mont Tremblant Full Ironman in August – just 6 months away and I wanted to help her make it happen.

She totally believed it was possible in her mind and even booked an Air BnB in Kona, just in case!!!

She had already completed 6 or 7 Ironmans but had never followed a training plan or had anyone check her technique on the swim, bike or run.

At camp we do all of that and started making adjustments immediately.

With so much training under her belt she had great body awareness and was able to implement the technique changes after doing certain drills to reinforce them.

After camp we trained virtually with her following the training program we designed based on her testing and skills work and everything was improving except the run.

She kept re-injuring an old torn meniscus.

So we modified training to the elliptical and aqua jogging to maintain fitness and kept strengthening the leg to help her get back to running just in time to finish up her running volume with a 22 mile pain-free run.

We knew the goal was in sight and completely possible.

Race day was pretty exciting – watching the Ironman App seeing her hit every time goal we had set for a sun 13 hour Ironman time for the swim, T1, bike, T2, and finally the run!!

She did a personal record time for her Ironman- 12:35
And this was 20 minutes faster than any previous Ironman on a hilly course.
She qualified for Kona.

The dream was a reality.

Kathy: You are a badass Rockstar Triathlete. Congratulations on achieving your dream of racing in Kona and thank for choosing Full Circle Coaching to help get you there!

FROM THE ATHLETE

I qualified for Kona!!!

Ironman Mont Tremblant was my 9th Ironman. I had always been a middle-of-the-pack athlete and always self-coached. I was also dealing with a year of injuries. When I found out that IMMT had 100 Kona slots for women this year, I decided to go for it!

For that I needed coaching. The Full Circle Ultimate Tri Camp was just the jump start that I needed. I learned a lot about how to tweak my swim, bike, and run techniques to minimize injury and improve performance. Then I continued with the coaching virtually.

There were several game-changing recommendations that Erinne made for me after reviewing my videos that really helped optimize my technique. The plan took into account my injuries and we were able to slowly increase my distances and fitness while letting my body heal.

The outcome? I PR’ed by almost 20 minutes on a tough course, came 8th in my age group and qualified for Kona!

I felt the support of the whole Full Circle Tribe the whole time and it carried me during the tough parts of the race. Thank you Coaches Erinne, Ollie, Dennis and Jaq for helping me realize my dream!!

Kathy’s Stats

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

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

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

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

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

Improve your run cadence with a jump rope.

by fullcircle, posted in Blogs, Run

Improve your running cadence by jumping rope

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

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

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

Just use the same motion with an imaginary jump rope.

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

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

Happy jumping!

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

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

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

Plus so much more.

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

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

Which Body Parts Contribute to Running Performance?

by fullcircle, posted in Blogs, Run

Which Body Parts Contribute to Running Performance?

What’s up Runners and Triathletes?

Do you know the most important places in the body that contribute to running performance?

As you know, running is a total body movement  but there are certain areas that are essential to being a stronger run. Unfortunately, many of the places we need to be loose and flexible or tight and strong for running are not in good shape because of our daily activities.

Sitting is the new smoking

Sitting for more than 45 minutes at a time is one of the worst things you can do for your running form. Many people sit for more than 5 hours / day driving in the car or working at your desk slumped forward at your computer at work. This negatively affects posture and inhibits lung capacity as well as causing low back pain, tight hips and hamstrings. When you add running to the mix, injuries arise.

Running shoe choice and high heels

High heels for women and heavy pointed work shoes for men, along with the new trendy 3 inch cushiony high heeled running shoes can also cause major issues in your running performance.

These shoes elevate the heels and the toes so that all the pressure is placed on the ball of the foot where added stress was not meant to be placed.

The results can be foot pain, bunions, hammer toes, neuroma’s, achilles tendonitis, plantar faciitis, runners knee and IT band syndrome just to name a few.

Add more running volume and you can be in a world of pain.

Learn how to counter balance and “bio – hack” all of these sometimes unavoidable daily stressors in my upcoming 3-Hour Run Essentials Clinic!

Join me September 16th, at Tropical Park Track here in Miami for Run Essentials Clinic and transform your running in 3 hours – guaranteed.

There’s just a few spots left – I’ve capped registration so every runner gets the attention and focus they need. I don’t know the next time I’ll be offering this clinic – so don’t wait!

Register For Run Essentials

Get more info on Run Essentials by clicking here.

Keep an eye on your inbox for more details, or on our social media pages. Happy Running!

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

Ready To Run?

by fullcircle, posted in Blogs, Run

Ready to Run?

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

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

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

Think about being tall but relaxed.  

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

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

Check out this quick video to see it in action:

It’s that simple!

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

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

Click here to register now!

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

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

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

 

 

 

 

 

Ditch the High Heeled Running Shoes

by fullcircle, posted in Blogs, Run

Ditch the High Heeled Running Shoes

This is an extremely controversial topic!

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

This is definitely the case with running shoes.

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

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

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

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

How do I know this? 

Go test it for yourself.

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

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

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

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

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

Running is essentially one leg balance over and over again.

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

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

Shoes Matter!

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

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

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

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

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

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

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

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

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

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

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

CLICK HERE TO REGISTER NOW!!

Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

 

Rockstar Jose Alvarez did not believe he needed any help with his training and racing. His numbers don’t lie!

by fullcircle, posted in ROCKSTARS

Rockstar: Jose Alvarez

Coaches Notes:

Jose did not want to join my coaching program. He was doing his own thing following an online program, while his wife Carmen decided to join us. I would see him at all the training sessions doing his own thing- wishing I would get the opportunity to work with him because I noticed a few things he could improve upon!

Finally after a few months of seeing Carmen’s improvements, Carmen gifted him his evaluations and we were able to start measuring his baseline so I could prove to him, after working on his technique he could get even faster.

Jose was already fast. He already trained a lot. He did not know what he did not know!

This is my favorite athlete to work with because they are already dedicated to doing the work.

It’s the technique, nutrition and pacing work that this type of athlete is missing that makes all the difference in getting faster and stronger with the same amount of work.

Read below for all the details- Congratulation Jose you are truly a Rockstar Triathlete. Looking forward to your next PR at NC 70.3 in a few weeks!

What is your age?
61 years young

What is your profession?:
Retired

Why did you choose FCC to help you on your triathlon/health and wellness journey?
I wanted to improve my performance.  The way to improve was to incorporate better technique into the different disciplines of Triathlon.

What is your “A” race for this season?
My A races for the 2023 season were Miami Half Marathon, USAT Nationals Olympic Distance Triathlon and North Carolina 70.3.

What are your BIG goals?
My big goals are to continue to improve my performance and to become more consistent in my races.  In the past I had a lot of peaks and valleys.

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

  1. I have improved my swimming – Swim Miami 5K improved by 13 minutes, from 1:48 to 1:35.
  2. My run is becoming more consistent.  My best time in the Miami Half Marathon was back in 2017 @ 1:54.  This year I ran the Miami Half Marathon @ 1:52.
  3. I had a PR @ USAT Nationals Olympic Distance Triathlon From 3:51 in 2018 to 3:38 this year.
  4. I have established PRs in my 400yds and 200yds Swim Tests.
  5. I have established PRs in the Mile Run Test to 6:22/ mile and the 5K @ 22:53 (MIA 5K).
  6. A big change in Nutrition. I am more conscious about what I eat. I look at the ingredients in foods I buy at the supermarket and look for foods that are organic and/or natural without preservatives.  This is something that is constantly drilled into us by coaches in the team. Food is energy and needs to be clean!

Tell me about your successes so far!
I have had successes in all disciplines of Triathlon.  My run and swim have improved and are more consistent.  As I have been able to improve my swim and run without affecting my Cycling.  

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

  1. One of the biggest changes in my approach to training is that now I train for overall Fitness.  I look to improve fitness level for races rather that train for the specific characteristics of a race.
  2. I have a better planning methodology for race goals and objectives by creating a race plan that addresses performance and nutrition.
  3. My approach to training is more structured.  I look to meet the training objectives which include adherence to power, pace, heart rate, cadence, form and/or technique.

What excites you the most about being involved in triathlon?
What I like most about Triathlon is the diversity of sports disciplines.  I can stay fit in each sport.  Because of Triathlon training, I feel confident to participate in swimming, running or cycling events individually.  And of course compete in triathlons which is becoming a mainstream sport.  We see the youth adopting the sport and competing.  

What would you say to another person who was on the fence about joining our training program?
Full Circle offers a complete program which addresses structured training, fitness, health and well being. This program leads to improved performance and a healthier lifestyle. 

It has transformed me in that I train smarter and not harder. 

The Full Circle program has transformed me in that I really do not look at how much I train, but how well I train.   This has led to measurable improvement in tests and competitions. 

Someone trying to become a better athlete in a group environment with other athletes that have similar goals and objectives, should seriously consider the program. 

Coaching on Form and Technique are essential to realize significant improvement.  The Full Circle program incorporates filming and analysis, so the athlete is aware of what needs to be corrected.  Additionally, the program promotes taking caring of our bodies through nutrition, mobility training and strengthening exercises.   If we take care of our body, it will perform better with the appropriate training and coaching.

Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

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

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

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

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

full-circle-coaching-rockstar-carlos-guadamuz

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

by fullcircle, posted in ROCKSTARS

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

Coach’s Notes:

Thank you, Carlos, for trusting the process of my 16-week Triathlon Transformation training program. You are proof that it works and achieved the goal in 14 weeks instead of 16. I truly appreciate your dedication to your goals and how you managed all the training while working full-time, getting to the kid’s soccer games, and balancing life with your supportive wife! You, indeed, are a Rockstar Triathlete!

Congratulations!

Age:

46


Profession:

Product Management – I create, build, and market products. Mainly techy ones 🙂


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

I wanted to compete in my first Ironman, and I felt I needed coaching for a race as big and complex as the Ironman.

I did my first 70.3 last December 2021 with zero coaching, and although I didn’t have a bad time, I didn’t feel I was at my full potential and the experience was a bit painful.

So, rather than a feeling of accomplishment when I finish it, I had a lot of doubts and “what ifs” in my head. In my own view, the best way to prove myself that I am better than that was to finish a full Ironman. However, this time around I was going to do it with a coach.

I saw coach Erinne giving the pre-race clinic at Miami-Man 2021 and liked everything she said. I also saw her on race day surrounded by her team, all wearing the same colors, which made me appreciate from afar the team spirit and the confidence of having a coach. That positive image stayed in my mind when it was time to choose a coach.


What is your “A” race for this season?

My A-race was Ironman Florida, 2022, because it was my first Ironman. However, the Key Biscayne triathlon last September (international distance) was also a good race because it gave me, entirely unexpectedly, my first podium.

Ironman Florida was a significant achievement because it gave me a lot of “firsts;” my first ever Ironman, my first ever 112-mile ride, and my first ever marathon. To me, it was also an important achievement because I am quite new to triathlons. My first ever triathlon race was MiamiMan, less than a year ago, and my longest triathlon was Ironman 70.3 FL, in December last year (11 months ago). I actually rode a road bike for the first time only 18 months ago and bought my first triathlon bike in May (less than 6 months ago). My only advantage was swimming, as I have swum since I was little, with my first open water competition at the age of 10.

Also, Ironman Florida was a big achievement for me, not only because of those new challenges but also because I only had 14 weeks to go when I started training with Full Circle.

The Key Biscayne International distance triathlon was a total surprise in terms of the result.

I had a 9hr super day the weekend before and another long brick the day before. So, the complete opposite to going into the race fresh. I was actually tired on race day.

However, the objective was exactly that, to test me under those conditions. Also, to practice before Ironman all the elements of a race, mainly building and following a race plan. My plan demanded a fast pace, which I was doubting I could follow. However, I stayed on it during the race and it delivered a category second place. It was a good lesson I was going to take to Ironman Florida.

Please share your BIG goals:

My goals were all based on Ironman FL and they were growing as I kept training. My initial goal was just to finish the Ironman because I was truly uncertain if I could do it.

Then, the goal was to finish it with zero walking during the run (which is something I did at the end of my 70.3).

Then it was the time, initially, it was based on the rule of thumb of doubling my 70.3 times and adding 1hr – I finished the 70.3 in 6:06 so the expected time was 13:12. As I was getting closer to the race I had to build a race plan, which estimated my finish time at 12:25

In the end, I finished with an Ironman time of 12:10, which beat my race plan estimate and was lower than twice my 70.3 time. Not only did I not walk but I achieved a negative split, running my fastest pace at the last 6 miles.

I felt so strong and determined that I didn’t need to stop at aid stations from mile 23rd onward.

Tell me about your successes so far:

I believe the results reflect the training. So, in my view, a key success was to be able to complete and follow all my training as was written by coach Erinne.

I never missed a single long-distance ride, run, or swim.

It was a big success not only because most of the last sessions I broke personal records in terms of distance and time – like my first ever 100-mile ride or my first 20-mile run.

But also because I was able to achieve those without injuries or extreme fatigue. That was a key success for me because it was one of my major fears. Especially after experiencing injuries in the past that made me stop training altogether.

I believe that completing successfully all the training was possible due to different elements.

First, the training plan, which had a progressive approach, included recovery sessions (stretches, foam rolling, etc.), and strength sessions and allowed for resting or down periods. Also, the focus on good technique reduced the injury risk. And then the personal guidance and experience from the coach helped alleviate specific muscle pains when they surfaced, providing tips on technique, and instructing focused strength and stretching exercises.

What were some of your biggest improvements in performance for each of the following: Swim, Bike, Run, and Nutrition / Health.

1. The Running – based on my 70.3 experience and previous injuries, I considered it my weakest link. However, I surprised myself with my Ironman run.

2. Nutrition – It was the biggest eye-opener for me. I went from just basically drinking water and eating a couple of gels, to building a race plan with calories, carbs, and electrolytes per hour.

3. Training Capacity – I wasn’t sure I was going to complete what I saw in Training Peaks, but I did it all

4. Technique – overall improvement especially on the run but even on the swim which was my strongest sport.  

What excites you the most about being involved in triathlon?

For sure the example I am giving my kids. Which I am fully convinced is the best way to lead.

The best way to explain this is through an experience with my older boy. He was nine when I finished my 70.3 and not long after that, he came to me with a website showing a triathlon race for kids and asking me to register him. We started training for two months with very little pushing from my side. He got a good result and we all felt very proud of his achievement.

What would you say to someone on the fence about joining our training program?

As I mentioned before it was the team spirit that caught my initial attention. Full Circle has been able to build a community of people with the same passion, where everybody can help and encourage someone with a question or moment of doubt. I also learned so many things that were crucial to finish my first Ironman, like technique, training methods, nutrition, and overall wellness.   

DO YOU WANT RESULTS LIKE THESE?

My 16-Week Triathlon Transformation Training Program is designed to help you get FASTER for your next triathlon in less time than other training programs.

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

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

Interested?

Complete This Application

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

practice-extreme-ownership-full-circle-blog

Practice Extreme Ownership of Everything in Your Life

by fullcircle, posted in Blogs, Mindset

When making decisions about your life, it seems like everyone has an opinion sometimes. It’s
enough to make you wonder: Whose life is it, anyway — yours or “theirs”?

Are you accountable for your wins but not failures? Do you try to please everybody, and then
point a finger when things don’t go according to plan?

If so, you’re not alone. This is natural, given your goals, relationships and commitments. So,
take a moment to reflect – and realize that your life is yours and yours alone. Seize the concept
of extreme ownership and personal responsibility for everything in it. How you interpret and
react to people, places and things is KEY to living your most empowered and happy life.

That’s a tough concept, isn’t it? Especially when there’s so much in life we can’t control. Life
gets difficult and even messy. So, how can you be expected to “OWN” everything in it?

Well, the concept or “extreme ownership” has taken off in many circles, including some in
Corporate America, where executives are taught to be accountable, have a plan B, lead big
teams, and hit their goals. It’s also the title of a best-selling book by a couple of Navy Seals, also
known for delivering under pressure. They offer seven lessons we can all apply to our lives.

  1. Seize accountability. When something goes wrong, figure out what happened so you can learn from it.
  2. Standards are what you tolerate. So, stand for excellence.
  3. Understand your why. Be sure you’re clear about your motivation.
  4. Develop a simple plan. Remove complications, roadblocks and doubt.
  5. Make choices based on your priorities. What are the most important tasks you face? Do them first.
  6. Trust yourself and your advisers. Sometimes you can figure it out yourself; but realize when you need advice or help, and then get it.
  7. Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

And why should we do all of this?

Because by taking “extreme ownership,” we’re extremely more likely to get the life we want.
Simple as that.

If becoming a faster and stronger triathlete is something you want, practicing extreme ownership is sure to help you achieve those goals.

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

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

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

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