Tag: USAtriathlon

Recover Quickly

by fullcircle, posted in Blogs, Race Specific, Recovery, Ultimate Tri Camp

How to Recover Fast

I have athletes that don’t fully understand the benefit of tapering for a race. They show up on race day feeling flat and tired and wonder why they don’t get that podium or personal best.

It’s definitely a skill to be able to tune into your body and feel if you are recovered from training or not. There are so many tools these days that you can track your training and use an APP to tell you if you should train hard or you need to recover. I use Garmin, HRV, TrainingPeaks to help my athletes gauge their level of fatigue but there is an inner knowing as well. I believe in just asking your body and you usually get the correct answer. But will your ego allow you to rest? That is the question. So, I say experiment with different amounts of easy/ recovery days after blocks of training days and find your own sweet spot. If you need to recover in a hurry these suggestions below work great!

Other things to consider about your recovery/ taper leading up to a race. Is it short course or long? Is it an A, B or C race? “A” priority races definitely require a bigger longer recovery leading into them , IF you want to have that peak performance. “C” races can be trained right through.

How many days you take is individual to you and your circumstance.
As a rule, the longer the race the longer the taper.

Ironman taper can be from 2-3 weeks,
70.3 can be 7-14 days
Olympic distance 5-7 days and a
Sprint 3-5 days.

Some athletes need more or less depending on age and experience level.

With all that being said, if you need to get recovered fast, here are my top recovery recomendations and tools.

Sleep: Did you see that article about how much sleep Roger Federer gets a day? 12 hours!

Studies show sleep is the absolute best, legal ergogenic aid out there. My minimum RX for fast recovery is 8 hours, but 9-10 would be better for 2-3 days minimum. You will feel like a kid again with tons of energy after you get this much sleep.

Do some Working IN (my definition of building energy instead of depleting it).
Examples of working in are taking a restorative yoga or Tai chi class. Don’t have that much time? take 10-20 minutes and walk barefoot or simply lay on the earth, on the grass or the sand on a beach. Get in the ocean, lake or even a pool and just float around (not training). Meditate. Practice silence and listen to nature.

Breath Work – 1,3,5 or 10 -20 minutes of just sitting or laying and breathing. If you type in ” Breath Work” into YouTube search there a ton of videos teaching you how to breath to improve energy. Try one. or check out Wim Hof – The Ice Man and follow his breathing techniques on Youtube.

Ice Bath- This can be uncomfortable but works sooooo well and is so worth it. As little as 2 minutes a few times a week combined with above breath work and meditation is like magic for resetting your nervous system and actually proving effectiveness against anxiety and depression! Even a 1 minute cold shower can stimulate the nervous system in a positive way. Check out my video here- on my Wim Hof Ice Bath Experience
(I am so excited to have just taken my first Wim Hoff Breath class and will be including his breath work and ice baths at my 2020 Ultimate Tri Camp! Check out the Video Here )

Massage – Getting a deep tissue massage every or every other week can really help your muscles stay supple and recover quickly. 
Contact Jeff Lindsay, he’s an FC favorite!
305-720-7920 / For a soothing or invigorating in-house massage.

Compression Socks – After a training session massage and an ice bath put on your compression wear for improved circulation and ultimately faster recovery.

Normatec or E Relax – or any other brand of segmented compression can improve circulation and help you recover quickly

Hyperice Hypervolt, Theragun Vibration Therapy or Marc Pro and Compex can all be helpful modalities to help your muscled recover quickly and of course there is good old fashion

Recovery Session
Our Amazing sponsor Athletix Rehab offers awesome recovery sessions that include many of the above suggestions, without you doing the work. They do it for you, while you just enjoy.
Contact Athletix Rehab Recovery if you need physical therapy or one of their other amazing services.
Don’t forget to ask for your Full Circle member discount. Ph (305) 501-0231.

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.

Rockstar Triathlete Matthew Humphrey

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Matthew Humphrey

Coach’s Notes:
When I met Matt for our first swim lesson he had very little experience swimming, biking or running and told me about the bet with his brother to race an Olympic distance triathlon. Of course I wanted to help him to win against his brother! Little did I know how competitive he would be. I normally recommend a few sprints before an Olympic and a few Olympics before a 70.3, but not with Matt- He is leap frogging up the race distance ladder and actually doing great! After a few important lessons about slowly progressing in the speed work and bike handling skills- He is a true Rockstar Triathlete. Super inspired by your will to challenge yourself and keep striving for more- Let’s pick that Ironman and get to work. Thanks for choosing Full Circle for your journey!

Age: 36

Profession: Professional Poker Player

Why you chose FCC to help you on your triathlon/health and wellness journey? Initially, I didn’t know training groups like FCC existed for triathlons. In what started as a challenge from my brother, we decided to attempt an olympic triathlon. I met up with Erinne to get a swim lesson and she told me a little bit about the team and what she offered. Realizing how little I knew and how far I had to go, I jumped at the opportunity. 

What is your “A” race for this season? I just completed my “A” race for this season, Augusta 70.3

Please share your BIG goals: First and foremost, my goal has always been to be consistent with training. The ultimate goal is to complete a full distance Ironman. I just signed up for Ironman Texas this morning! 🙂

Tell me about your successes so far:  I completed three races this year, all of which were first time accomplishments. A sprint, an olympic, and a 70.3. 

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:
Swim: I went from not being able to swim 200m to becoming a very comfortable swimmer. 

Run: On my first mile test I couldn’t finish it without walking. I told Erinne I was never going to be a good runner because I had too much pain in my knees and feet. Two weeks ago I ran a 7 minute mile. Pain FREE!

Bike: I successfully survived my first bike crash 🙂 with no broken bones!


Name 2 or 3 things that have made the biggest difference in your journey:
1. Erinne and her coaching have definitely been the biggest difference maker in my journey. Not only hearing the “what” but the “why” has made me feel super comfortable in my training.

2. Getting the chance to race with Kerry Gruson. I highly recommend participating in one of the relay races with her. She has an amazing outlook and the energy you feel during the race is contagious. I thought of her often during my Augusta 70.3.

3. My support system. Having my brother to race against and my fiancee to support me at home has made all he difference. Anyone in this sport knows that it’s not just you making huge lifestyle changes and sacrifices.

What excites you the most about being involved in triathlon?
Most of all, I love that your goals should be constantly changing and evolving. I love that you have to be honest with yourself about your training because once you get out on the course it matters. Lastly, I love the camaraderie of the training and watching other people accomplish their own goals. 
What would you say to another person who was on the fence about joining our training program? 
Kerry Gruson has a great quote, “Without a recipient, there can be no giving; so I don’t see needing and asking for help as implying weakness. Receiving with grace is as crucial and honorable as giving.” Letting someone help you with your journey makes it more special, not less. 

 P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call 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, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

 

Rockstar Triathlete Olga Ulloa

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Olga Ulloa

Coach’s Notes:
Olga always gets it done with a smile on her pretty face. She came in as a total beginner on the swim and bike with some run experience, but had some big goals for 2019/ 2020. I love it when I hear BIG DREAM goals where people need to stretch to achieve them. This was Olga. When your WHY is big, you show up and get the job done. Juggling family, work and triathlon takes a commitment.

I honor all the amazing accomplishments you have achieved Olga, and we are just getting started. More big things await. Please keep your child like wonder and spirit with every success, you make everyone smile with your enthusiasm and support! Way to go girl – 50 looks amazing on you- honored to know you. XO

Age: 49

Profession: Paralegal 

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

This year I will be turning  50 and as such I wanted to  accomplish something that would bring in “50” with a bang and take me out of my comfort zone as well as challenge my soul.  True to my wild spirited nature, I decided that I would complete a Triathlon.  Having never swam or ridden a bike for purposes other than  fun;  I took a leap of faith and  I joined FCC six months ago .  It was one of the best decisions that I have made.  Since joining FCC, my first Tri was the SOBE classic where I came in 9th in my age group. I also raced several of the Multirace Troligy SPrint Triathlon and was so happy i got 3rd place and ultimately qualified for USA Triathlon Age Group 2020 National Championships in Milwaukee, Wisconsin 2020!  I could not have been able to accomplish all of this in such a short period of time without the support and guidance that  Coach Erinne, Coach Dennis and Coach Daniela from FCC.

What is your “A” race for this season?: 

I have  a lot going on for this season.  I am attempting to complete  the 2019-2020  Life Time  “PERFECT STORM” SERIES where I have to complete 1 Full Marathon, 3 Half Marathons, 2 International Distance Triathlons, one 10K and one 5K. However, the one that I would consider my “A” race would be the 70.3 Puerto Rico in March 2020.

Please share your BIG goals: 

I want to be able to execute a “glamorous” swim stroke without looking like a turtle while I swim and conquer the bike portion of the triathlon by becoming a smarter and stronger cyclist like “Lucy Charles” LOL … and  complete the Puerto Rico 70.3 in good form. 

Tell me about your successes so far: 

The biggest success so far for me has been conquering Magenta, my bike.   I would have panic attacks while riding and executing the one leg drills along the road as asked by Coach Dennis.  Coach Dennis along with Coach Erinne guided me and gave me the confidence that made me realize that I could do this and I was stronger than I ever knew myself to be. Since those days, I still freak out here an there but I do so with  confidence, grace and control.  

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:

I have improved my 400 yard swim from 10:56  to 7:46 , I have increased my bike speed from a 15 MPH to 18MPH and my 5K from 10:07 pace to 9:46.

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

1. FCC has taught me discipline and consistency.  Waking up so early and getting my training in early has  also helped me be more productive both at work and at home.

2. FCC has helped me in making better nutritional decisions to improve my success as a triathlete but most important to live a healthier life.

3. Accepting failures as part of the road to success.  Listen to your body when it is tired. and take recovery days and weeks as prescribed

What excites you the most about being involved in triathlon?
There is nothing more exhilarating for me in a triathlon than race day.  I get butterflies in my stomach and my face lights up with joy when I see all of the love and support from my husband, Giovannie, my two boys , my family, friends and coaches who cheer me on as I perform and execute my race plan.

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

If you want to experience the feeling of accomplishment, satisfaction and pure gratification through training and race participation , join the FCC team as you will part of an active lifestyle while having fun.

 

P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call 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, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

 

Training Peaks & Performance Manager Gold Group Call Recording

by fullcircle, posted in Bike, Blogs, Run, Swim

Training Peaks & Performance Manager Gold Group Call Recording

This was a great “Gold Program” group call with so much great information about the Performance Manager and all your Training Peaks data.

Don’t miss these calls and start asking questions!

Thanks Gaston AKA “TRI-NERD” for all your help!

Here’s the link to the recording:
https://zoom.us/recording/share/Oon2qxex1fl8LyKKHrU5URId2P2CjXd3s2FyrodPeZ2wIumekTziMw

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.

Have You Made This Critical Mistake?

by fullcircle, posted in Blogs, Mindset

Have You Made This Critical Mistake?

One of the biggest mistakes I’ve seen clients making over the years when they come to me is that they’ve spent months or years trying to piece together information from too many different sources to help them change their bodies, and lifestyle to achieve results.

  • A workout from YouTube here.
  • A recipe from Pinterest there.
  • A new random 7-day body transformation challenge next month.
  • Then a 10-day cleanse after that.

Maybe you even feel like you’re on track at some point.

But then, in line at the grocery counter you see a magazine that shows you the next best thing to…

You find yourself distracted, switching gears, and in another new pursuit.

Does this sound familiar?

If so, you’re not alone.

People today are far more confused than they need to be when it comes to getting the body, health and performance results they desire.

Piecing together random bits of information creates confusion, not transformation.

If you are looking to buy yourself speed, positive change and results in your body and lifestyle, there’s nothing more effective than following a proven plan and having accountability for that plan along the way.

That’s exactly what we do here at Full Circle Coaching. Want proof? Check out all of my Rockstar Athlete Blogs on my website here, and read about all the stories of transformation. You will be blown away.

If you’re ready to get better results faster and sustain them long term; We are here for you and super excited to support you!

Coach Erinne Guthrie

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.

Augusta 70.3 Race Tips; Recording

by fullcircle, posted in Blogs, Race Specific

Augusta 70.3 Race Tips; Recording

Are you racing Augusta 70.3 this coming Sunday?

Watch and listen to my last minute race tips with a few of my athletes who are racing.

Good luck to all, and post below any questions I can answer for you after listening to the recording.

Here’s the link to LISTEN:
 https://zoom.us/recording/share/Z2Sjx46y0YO0DkfTsNiXFxOwRTVye-dBStvXzuVW0PmwIumekTziMw

Happy Racing!
Coach Erinne Guthrie

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.

Rockstar Triathlete Gabriella Chacin

by fullcircle, posted in ROCKSTARS

Rockstar Triathlete Gabriella Chacin

Coaches Notes: Well what can I say, Gaby holds a special place in my heart since I have worked with her in triathlon since she was 7 years old. I am tearing up now thinking of how far she has come and how inspiring she is to everyone on my team. This is has definitely been a TRIBE effort. Everyone on the team looks out for Gaby at practices and supports her so much.

Her determination is unstoppable and when she commits, it is 100%. Having the other coaches Dennis Phipps and Daniela Montiel be able to train with her has also greatly improved her development over the years. I could not be more proud of you Gaby, I love you as my own daughter and know you will make it as far as you set your mind to. Keep believing in yourself and dreaming BIG!!!!!

Age: I am currently 15 years old but turn 16 October 13, which is really soon:)

Profession: Since I am only 15, I don’t have a profession but I do go to school and am in the tenth grade. When I grow older the profession I would like to have is something within the medical field, maybe sports medicine. I also love science and marine biology, anything that involves being outside and in the environment.

Why did you choose FCC to help you on your triathlon/health and wellness journey? Me and Full Circle go way back. When I was seven years old I joined a kids triathlon group that was coached by Erinne and Tachi Llamas. Since that moment, I got hooked. Around three years later, when I was old enough, I officially joined team Full Circle and completed my first sprint triathlon, which was Huntington’s Disease Triathlon Ever since that moment I haven’t stopped doing triathlons. I have actually been working really hard on expanding my athletic career in which Erinne has played an enormous role in helping me form a solid base and not just physically but nutrition wise too. Erinne has been my coach for six years and I’ve known her for nine so at this point it’s more than a coaching relationship, she and Kaia, her daughter have become like family. 

What is your “A” race for this season? Coincidentally, I just came back from completing my “A” race which was the ITU World Triathlon Grand Final in Lausanne, Switzerland. Ten months of hard work went into preparing myself for this race and I couldn’t have done it without all of the Full Circle coaches and of course the team. I haven’t really given it much thought of what my next “A” race will be, considering that I just came back from Switzerland a few days ago, but I think my ultimate goal for next season is to focus on all the draft legal series and qualify to go to nationals in Ohio as an elite. I have been wanting to focus and work on this for two years now but with other major events unexpectedly popping up I haven’t been able to. 

Please share your BIG goals: For triathlon in general my overall BIG goal is to NEVER quit, or stop doing it. I want to grow old and always apply the principles I’ve learned on how to live a healthy lifestyle through triathlon. Besides that, specifically my BIG goal is to become a professional triathlete like Katie Zaferes. I just want to move farther and farther up, level wise, in triathlon until I become a pro.

Tell me about your successes so far: Besides completing a large of number of races, and always making progress and improving my times in each one, I have attended a few really important races that have gotten me closer to my BIG goal. Starting in 2017, I attended my first ever Youth National Championship, which was my first time competing out of the state of Florida. The following year, I went back and ended up on the podium at Youth Nationals with a 5th place finish. Since that was my last year as a youth, which is ages 7-15, I couldn’t attend the following year unless I qualified to compete among the elites or juniors (ages 16-19). As I mentioned previously, I wasn’t able to attend any of the series qualifiers so I didn’t do nationals the summer of 2019. Instead I unexpectedly qualified for Worlds 2019 on October 13, my birthday, in Sarasota which, in my opinion, has been the best thing that has happened to my athletic career so far and was better than qualifying for nationals.

I’m extremely happy with my results and the way I performed at Worlds considering it was the most challenging race I have ever done and can’t wait for many more successes to come.

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: Over the years I have majorly improved my performance in the sport of triathlon. Every year I make new PR’s and set the bar higher. Although, I feel that in nutrition I have made the biggest improvement of all. I’ve never really eaten unhealthy, I’ve always known the obvious things that you should and shouldn’t eat, but now I know even more and can really say that I know how to lead a healthy lifestyle.

Name 2 or 3 things that have made the biggest difference in your journey: 
1. Learning more and more about the importance of proper nutrition before and after a practice or race has been something that has majorly improved my performance.
2. Having really knowledgeable, fun, and determined coaches has really helped me to be successful.3. I think that the most important thing that has really made a difference in my journey and the only reason I’ve gotten this far is because of my parent’s and sister’s support, especially my moms. Without my mom I wouldn’t be where I am today in the sport of triathlon. I would have never gotten this far without her encouragement, support, love, and sacrifice.

What excites you the most about being involved in triathlon? I think the environment of it all is really the most fun part about it all. Releasing energy in the best way possible feels really good. Just being able to compete with people just like me that have a love and passion for the sport is awesome. Traveling to competitions is super exiting too because then I get to know a new place and do what I love at the same time.

What would you say to another person who was on the fence about joining our training program? I would for sure recommend Full Circle Coaching to anyone who wants to join a Triathlon Team. The coaching is really amazing, they are just so dedicated and really focus on getting you to your goal. Also, the amount of knowledge Erinne can give you about racing, nutrition, and mental skills is not something many other coaches can do. Besides the actual coaching and discipline that the group comes with, joining Team FC is like joining one huge family. The friends you make in the group really help you move forward and reach your goals. Joining the team is highly recommendable!!

P.S. This could be you! If you are interested in learning more about Full Circle Coaching, call 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, Member of Team USA and Competed in over 150 races. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Level 2 Master’s Swim Coach, Metabolic Efficiency Expert and Motivational Speaker, Mom, and much much more.

To Dreaming

by fullcircle, posted in Blogs, Mindset

To Dreaming

One thing you may not know about me is that I love people and learning about them.

I love learning about their lives, their history, and their dreams.

I believe too many dreams are kept secret.

I know too many dreams are unfulfilled as they’re put off due to the demands of life until it’s too late and they’re forever unrealized.

The first step in bringing a dream to fruition, I often find, is declaring it to the universe or at least sharing it with someone. Writing it down, vocalizing it out loud and making it known.

I remember when I first dreamed of doing my first triathlon, starting my own company that helped people realize their dreams. And here we are!

So, let’s dream together today, what’s your greatest dream?

To travel somewhere?

To start a business?

To move or change careers?

There’s no right or wrong answer because it’s YOUR dream.

Big or small,

I’d be honored if you shared with me!

I can’t wait to receive your inspiration! Cheers to dreaming!

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.

What to Do With Bike Test for Heart Rate and Power Training Zones

by fullcircle, posted in Bike, Blogs, Testing

What to Do with Bike Test for Heart Rate and Power Training Zones

Learn here by clicking on the link below:
https://zoom.us/recording/share/42kI7tVcq23mZAHk0xUaXgTyGVENN4crhENt8jX1Tb2wIumekTziMw

What to Do with Your Swim Test Times – How to Create Training Zones

by fullcircle, posted in Blogs, Swim, Testing

What to Do with Your Swim Test Times – How to Create Training Zones

Use the link below to find out! https://zoom.us/recording/share/nsFge892WI6KzhZXxV5sKYo7UhUuPlv1cX8s40MyRMKwIumekTziMw