Here we are in March already. How did that happen so fast?
Let’s pause a moment to check-in and see how you’re doing compared to your expectations back on January 1.
Everyone can benefit from taking inventory and changing directions where needed.
Ask yourself how it’s been going so far in 2022. How do you feel? Are you healthy? Thankful? Hitting your target race/ training goals?
What are some highlights of the year so far? What has held you back?
Consider the goals you set for the year, look back at your list to see progress you have made.
Measure your progress. Literally, measure it. If you wanted to get down to a 1:45 / 100 meter swim, or a 10 minute mile, and you are making progress, then you’re right on track. (And if you’re not, that’s OK, too. We’re just talking about simple math to get you thinking in the right direction.)
Maybe you have not hit the target goal yet but you are getting closer to the time goals you set. Keep it up. Give yourself a little reward of encouragement.
If, on the other hand, you’re unhappy with your progress, then look back on the year (No. 1 and No. 2 above) and see what was in your way. Maybe you had a huge work deadline, or a family issue, or you’ve been sick. The point here is to identify a possible problem, acknowledge it, and let it go.
Your review might reveal instead some areas for improvement. Maybe you need to add another skills workout to the week, or adjust your nutrient density in your food choice. Maybe you need to keep a journal or enlist a friend as an accountability partner, or even hire a coach!
Don’t judge yourself harshly. Remember that you’re being SO TOTALLY RESPONSIBLE by conducting this status check.
See where you can improve, think about how you can make those adjustments, and continue on your journey, with a smile on your face and the March wind in your sails.
Let’s go!
Curious about Full Circle’s Triathlon Virtual Skills Camp? We start next Monday- Register here. You too can become the triathlete you always dreamed of! 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.
Share with a a friend and do it together. Me and my whole team are doing it together- NO EXCUSES- Let’s get strong.
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.
I want to share something important today – something really personal for me that has made all the difference in my health and happiness.
I love myself.
Now, I couldn’t always say that. I didn’t always love myself – or even care for myself much. It would be an understatement to say I had low self-esteem.
At several points in my life, I struggled with my value as a person.
I wasn’t sure of my purpose.
Questioning whether I was worthy of love or health or abundance.
Do you ever feel that way? I know many people do. And it’s easy to see why.
Our lives are so stressful, and we’re told over and over that we’re not enough, doing enough, thin enough or pretty enough, smart enough or rich enough…
Well, I’m here today to tell you that you are, in fact, enough.
TOTALLY ENOUGH. Just as you are. BUT, you have to know it too!
You can learn to love yourself by taking positive steps every day. You don’t have to wait for the sky to open, or for an all-powerful moment of clarity.
Take care of yourself physically. That means eating right, exercising regularly; swim, bike and run!
Don’t smoke or drink too much. And if you have trouble with any of these, seek the help of a professional or 12-step group.
Socialize, even when it’s hard to make the effort.
Enjoy and appreciate your body and all the wonders it can do. Our society wants us to feel bad about what our bodies can’t do, about how our bodies look. Learn to call BS on that everywhere you see it.
Express love for others and accept it when it’s offered unconditionally.
Pursue a spiritual path, whether it’s at a traditional house of worship or something else altogether. Being connected to something more powerful than us enriches our lives on a daily basis.
Give of yourself by volunteering or being of service to others.
Express gratitude. Silently. Vocally. In the morning. In the evening. Any time and everywhere.
Create on a regular basis. Paint, sing, crochet, draw, make clay pots, write poetry… Art is powerful, and it’s not just for professionals.
Ultimately, it’s up to you to let go of all the self-doubt and limitations that have been foisted on you over the years. But you can get closer every day by taking action steps like these, and more.
It takes effort. But remember: You’re worth it.
Curious about Full Circle’s Triathlon Transformation program? You too can become the triathlete you always dreamed of! 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.
As we celebrate another Valentine’s Day, let’s remember to express love and appreciation for all kinds of people we care about, and not just our significant others.
So, let me just say how much I value you, and thank you for letting me be a part of your triathlon and healthy living journey.
I know it’s an incredibly personal, private experience, and it means so much that you trust me enough to let me join you.
I love sharing information and perspective with you.
I love hearing from you about your challenges and victories.
I love that we’re building a healthier community together, one person at a time.
Let’s keep that love going every day by making the next right choice in our exercise, eating and other healthy habits.
YOU are so appreciated!
Curious about Full Circle’s Triathlon Transformation and Nutrition 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.
It’s almost time for Valentine’s Day, and that can only mean one thing: CHOCOLATE!
OK, it can mean other things too. Like, you know, romance and stuff.
But… CHOCOLATE!
If you love it as much as I do, then you’re always interested in healthy ways to enjoy your favorite comfort treat. Too often, chocolate comes bogged down in too much sugar or additives or other ingredients that can actually be more troublesome to our eating plans.
That’s why I’m delighted to bring you a few healthy chocolate recipes that make wise use of healthy ingredients like avocado and cacao – so you can get your chocolate fix guilt free.
First, a hot chocolate recipe that’s packed with nutrition.
Second, a to-die-for recipe for chocolate cookies.
And third, a super-clever and delicious chia seed pudding that’s as tasty as it is good for you.
If you want the recipes, just click HERE to drop your name and email and I’ll send them over right away!
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.
Fear is nothing more than False Evidence Appearing Real.
I’ve thought about that at scary points throughout my life.
When I was afraid I might fail at something.
When I was afraid someone was mad at me.
Anytime I’ve tried something big and new and different and scary.
This fear definitely happened for me after signing up for my first triathlon and of course again when I signed up for my first Ironman.
Fear is natural, and sometimes it’s a useful alert to our “flight or fight” system. But when it comes to the self-limiting stories you tell yourself, it is SUCH a waste of time. Once you see it’s just an illusion, no more powerful than a shadow on the wall, then you’re free to let it go.
I did not let that fear stop me. Now 300 triathlons later, it’s an amazing lifestyle and way of life.
It can be that for you too!
Curious about Full Circle’s Triathlon Transformation program? You too can become a triathlete or a faster one!
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.
If you want to achieve a Big Goal, then you need a good motivator — a primary reason why you want to do a…. triathlon, start to exercise, eat right, and live a healthy lifestyle.
We talk to athletes about this all the time.
Everyone has a powerful, compelling reason why they decide to train for an Ironman, lift weights, run, swim, do yoga, run a marathon, and more.
Here are just a few of the most universal: • Maintaining a healthy weight • Enjoying sports, hobbies and playing with kids • Social interaction • Physical and mental health • Treatment of chronic pain or conditions • Better quality of life Get on the podium Qualify for a world championships Confidence
Do any of those strike a chord with you?
Any reason is a good reason. Heck, you don’t even have to have one. But many people like to remind themselves of their primary driver. It can give you a boost when you’re not feeling motivated.
And it can guide your choices about how to spend your time and energy.
The next time you say to yourself, “Why do I even bother doing this…” remember the power of your very own WHY.
It can save you from eating foods that aren’t in alignment with your goals, skipping workouts, & even quitting altogether.
Remember, those who achieve GREAT things aren’t motivated all the time…or even most of the time.
But, their WHY is more important than their comfort.
You can create that for yourself too, my friend.
If you are ready to take action on your WHY please use this link to set up your Triathlon Breakthrough Session!
If you’re ready to take action on your WHY, please use the following link to set your Triathlon Breakthrough Session!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.
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.
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.
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.
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.
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.
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.
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