Year: 2025

  • Blogs, ROCKSTARS

    Rockstar Jac Schwartz

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    Coaches Notes:

    Coach Jac has been with me for over 4 years. Two years in Miami after she graduated from our Alma Mater, the University of Miami, and the master’s program in Exercise Physiology, and now virtually since she moved to Colorado 2 years ago.

    She had been a triathlete for five years before starting with us and was part of the triathlon team at UM, but she had no concept of training the way we do it here at Full Circle Coaching.

    I am incredibly proud of her journey from intern to coach with Full Circle Coaching over the past four years. She implemented the Full Circle Coaching training and nutrition and lifestyle programs to transform her life and health entirely and become an amazing coach and triathlete, helping me with program structure and being an assistant coach at Ultimate Tri Camp.

    Her biggest accomplishments:

    -Overcoming chronic foot and ankle pain with our strength and mobility protocols.
    -Qualifying for Short Course Sprint Draft Legal World Championships.
    -Taking her 5k pr from 34:46 in 2019 to 22:28 in 2023!
    – 1 mile run test from 7:26 in 2020 down to a 5:42 in 2022
    – Healing her gut and immune system with the Nutrition and lifestyle program
    -PR 70.3 of 5:36
    -First Time Ironman California 2024 in 11:36,

    Coach Jac, I’m incredibly proud of you as a coach, a triathlete, and, most of all, as a beautiful young woman. You are living your passion in Colorado, and I’m super excited to see what’s next for you!

    —

    Meet Jac, 28-Year-Old Personal Trainer and Triathlon Coach

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

    A plan on the internet or any old coach can provide workouts to finish a race. What they can’t do is provide the care, details, and problem solving of Full Circle Coaching!
    FCC helps athletes balance life and triathlon to reach sport goals amongst the reality of life. And when troubles come up, we have the mental skills, education and knowledge to adjust for the best possible outcome. We treat people like humans and not triathlon robots.

    What is your “A” race for this season?

    Ironman California, 2024

    What are your BIG goals?

    Qualify for Kona

    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.

    Swim- being a strong swimmer and having a down river swim for my A race, I can’t say that I trained swimming intensely or improved a lot this year. But! I do swim in colder open water a lot more than I used to and FC breathing techniques have been key to mastering the cold.

    Bike- this is where I have the most room for improvement. Building confidence and comfort in the aero position.

    Run- I’m most proud of how far my run has evolved. I am running in zero drop shoes and racing based on Heart Rate for specific workouts. More frequent running and stacking back to back days of running to increase volume rather than one long run helped me avoid injury for Ironman. (Living a mile high in Colorado and racing at sea level also helps ;))

    Nutrition– a huge part of long course racing is fueling and that was one of my big focuses this year. General life nutrition as well as tracking carbs/hour intake during training and racing is the key to success and sustained energy! Also the supplements needed to balance out the unhealthy but necessary sports nutrition products.

    PR Boulder 70.3 – 5h36
    First Ironman California- 11h36

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

    Recovery! After swimming growing up and being in triathlon for 9 years I know how to workout and work hard. Ironman training is long hours and sacrificing time and convenience to insure you’re logging the necessary hours to endure the distance of the event. But recovery is also essential! I only learned that in the last couple years that every 3-4 weeks volume and intensity needs to decrease to allow your body to absorb the training. Watching my performance chart on Training Peaks to ensure that my form would rise and fatigue would fall around once a month made a huge difference and I showed up on race day with my highest “Form” in the last 365 days. It pays off to be patient and listen to your body.

    Camaraderie- Although I live in Colorado now and am a remote member of the Full Circle Coaching Tribe, training for this race with other athletes was very motivating. I’ve found that non-athletic or non-competitive people in my life couldn’t really understand WHY this goal was so important for me to sacrifice other aspects of my life for. Or why it was so important to overcome obstacles along the way rather than just quitting. Having teammates to commiserate with made the process more enjoyable, the race course a friendly place, and the achievement sweeter.

    What excites you the most about being involved in triathlon?  

    Triathlon achievements boost my sense of self-capability. Training is a place that I know I can put in the hard work to reach a goal. That reflects in other parts of life that I am not as confident in. If I can do an Ironman…it’s likely that I can do anything?!

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

    A triathlon, from sprint to Ironman distance, seems very daunting to complete. I remember being so nervous signing up for my first ever sprint race and feeling like I was throwing caution to the wind. I felt like that signing up for Ironman too.

    Whenever I thought about the race I was so overwhelmed and questioned what I had gotten myself into “…and then I run a MARATHON…?”

    Whenever I felt like that I told myself to stop and just focus on the next workout. I knew that the training program would be step by step, one day at a time, just check off the boxes.

    And that by doing so all the pieces would string together and culminate in doing the seemingly impossible.

    It doesn’t happen by accident, but consistency and commitment and the right support system can get you to whatever finish line you dream of!

    Are you ready for results like these? Schedule Your FREE Triathlon Transformation Session Today!

    About Coach Erinne Guthrie Erinne has been a USA Triathlon Level II Certified Coach since 1999 and the Chief Motivating Officer at Full Circle Coaching since 2010. She’s been empowering triathletes since 1997, combining her experience as a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Metabolic Efficiency Specialist, and more.

     

  • Blogs, Race Specific, Recovery, Ultimate Tri Camp

    Recover Quickly Post Race

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    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

    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.