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  • Blogs, Erinne, Race Specific

    Pinch Me, I’m Dreaming!

    Erinne Guthrie

    Pinch me, I must be dreaming – It’s official! I’ve started my training for the ITU (International Triathlon Union) World Championships for Sprint Draft Legal Race in Cozumel Mexico, September 15, 2016

    This level of competition is all new for me, as I’ve never competed at Worlds’ or even Nationals’ (even though I’ve qualified many times). For whatever reason, it wasn’t important to me to travel and compete at this level until now. I’m not sure why at the age of 45, but I am choosing to go for it! This race is totally different as it is a draft legal race on the bike, which makes it a completely different type of triathlon than the way I have been competing for 20 years. I’ve only done 1 draft legal race which is when I qualified by the skin of my teeth. I started in first out of the water and ended up 9th across the finish line. With almost zero training going into that race, my friends talked me into competing because all I had to do was get top 10 in my age group. I said I think I can do that even though it was only a few weeks after my retinal re-attachment surgery (read that story here).

    So, this is real, I am going to Cozumel in a few weeks (EEK!) and I have been training pretty seriously. I have also never talked about my own personal racing as I am always focused on helping my athletes. So this is new for me as well. I decided I’m going to share my journey with whoever is interested in reading along. So, if that’s you, I will be sharing a personal blog every week or so about how my training is going and all the ups and downs of managing life, my daughter, the training and all the stuff in between!

    In my first post about my journey, I wanted to specifically thank my sponsors without whom this journey would be much more challenging. Triathlon may seem like an individual sport but that is far from the truth on many levels.

    So, thanks to Body Health and my favorite product of theirs called  Perfect Amino, which I cannot live without my daily 10- they completely allow me to recover and hang on to the muscle that I seem to burn so easily when training hard. I’ll explain more about how I use them in a nutrition post coming up soon (use our promo code for a 10% discount when purchasing if you want to try them, FULLCIRCLE).

    Thanks to TEAM Footworks, where I have been shopping for running shoes and accessories for the last 20 years. If they don’t have it they will get it. I love Laurie, JP, Ralph and the team there, they are knowledgeable and very helpful (mention Full Circle for the best pricing).

    Thanks to my amazing client Audrey Ross who I admire greatly as a successful business woman,  entrepreneur, athlete and friend who owns Miami Real Estate for supporting me on this journey.

    Thanks to All 4 Cycling  and all the team at their 2 stores. I needed a new road bike to be able to compete at this race and I am ecstatic about the TREK I got. Simply put, it is the Rolls Royce of bikes for me; Look for a great post about the details of this bike coming up (mention Full Circle for the best pricing when shopping at All 4 Cycling).

    Thanks to Riplaces my favorite elastic laces on the market today! I use them in my running shoes and Vibrams (use our promo code Fullcircle for 10% off your purchases).

    I am filled with gratitude by all the people and companies supporting me on this journey; MOM, thanks for the plane ticket.  Marc Pro – I use this thing everyday (use our promo code FULLCIRCLE for 5% off).  doTerra Essential Oils a large part of my daily health and wellness routine.

    Also, a big thanks to my Full Circle Team, my coaches, In Balance Physical Therapy, The Stretching Company, Partners in Health and the multitude of fellow athletes, friends, family and colleagues wishing me well and supporting me along the way.

    On top of it all, I feel super excited for this to be happening during an Olympic year and with the USA women’s triathlon team having a chance to win GOLD at the Olympics; It’s both inspiring and motivating.

    Thanks for reading and wishing you well,

    Erinne

  • ROCKSTARS

    ROCKSTAR Triathlete Greg Kail

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    Greg Kail

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

  • ROCKSTARS

    ROCKSTAR Triathlete Gerardo Cuadra

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

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

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

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

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

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

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

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

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

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

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

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

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

  • Blogs, Erinne

    Coach Erinne Guthrie Bio

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    Erinne out of water Circle

    Coaching Philosophy
    I have been coaching triathletes and working in the fitness industry for nearly 20 years and with each athlete, I work with I learn how individual every person is.  There is no textbook method to coaching if you look at each person as an individual. They each have different strengths and different weaknesses.  What works for one may or may not work for another.  My goal when I work with an athlete is to improve their limiters and strengthen their skills to help them achieve their athletic goals.

    Each athlete I work with adds to my knowledge base of coaching, a give and take relationship is naturally developed.  I work with the most basic beginner to the most advanced athletes taking them to their next level of fitness and triathlon goals.  I cover every detail that needs attention.  I require each athlete to give as much feedback as possible throughout their journey.  I have seen hundreds of athletes achieve their goals successfully and I look forward to working with you too.  I advocate a balanced approach to training that helps endurance athletes reach optimal performance through the perfect combination of training, recovery and nutrition. 

    My Personal Story:

    I’m a mom, I’m a coach, I’m an athlete and I’ve spent time on both sides of the race as well as, the business and academic side of the industry.  This gives me a pretty unique perspective on training and all the possibilities.

    The feeling I got from swimming through the waves in the crystal clear blue ocean, riding my bike with the wind in my hair and running hard using my body to cross the finish line was so exhilarating.  I fell in love.  I was hooked.  In 1999, I started training and joining every race I could find, this led me to become one of Miami’s first USA Triathlon certified coaches. I quit my corporate fitness job to start my own triathlon coaching company determined to coach others to success.  Triathlon is more difficult than other sports; there are three disciplines to manage and I wanted to learn for myself and my athletes how to do it best.

    Burn out:

    Wake up at 4:30am to train clients and myself, hand off the baby to the sitter; work on the computer; take a nap if I was lucky; get the baby; take care of the family and in bed by 10:30pm. It was a lot but worth it; I was a triathlete!! (being facetious).  That’s when it all came crashing down-it happened, my body just quit.  I was all set to win my favorite race and instead of waking up to compete and win I woke up with a fever of 105 degrees and sicker than I had ever been.  I missed the race and battled sickness for the next 18 months.  I was depressed. I could not do what I loved or even have the energy to play with my daughter or live life normally.

    The doctors said I had Adrenal Fatigue- a disease of over stressing the body where your adrenal glands, which release cortisol (the fight or flight hormone) are out of sync with your body’s needs and don’t produce enough cortisol in the morning, but produce too much near the end of the day. They wanted to put me on prescription drugs but I knew there had to be a better way; so I started educating myself on natural healing methods and hired a holistic lifestyle coach.  Everything I learned was simple, easy to implement and I regained the energy and vitality I had lost. It was simple and it worked!

    I spent the next 6 years studying to become a CHEK Holistic Lifestyle Coach, Level III. These holistic guidelines are incorporated into the Full Circle Coaching method to promote performance and balance.

    It is with great passion that I share my knowledge and expertise with each of my athletes.  Together we develop a balance between working in and working out, avoiding injury and burn out.

    Are you ready to join Full Circle Coaching and receive the best and most complete triathlon coaching package there is? I look forward to working with you and motivating you to achieve your “TRIATH-LIFE” dreams!

     

  • Bike, Blogs

    Can I help you with Climbing on the Bike?

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    Can I help you with Climbing on the Bike?

    Climbing hills on the bike is definitely a skill that many cyclists don’t have if they live in a flat area and only ride flat rides. Here are my top tips on how to climb better with more efficiency and use different methods of climbing to get stronger. Safety is always first!

    Mental Attitude: Your mental attitude toward the climb can affect everything. The best thing is not be in a hurry to get to the top unless you are in epic fitness and have been doing hill climbs for 4-6 weeks at all out intensity. I always say, let the hill or climb come to you. Tackle it one pedal stroke at a time, stay relaxed, and use even intensity/power and breathing. If you have a full day of climbing ahead of you, you need to pace yourself and give your legs a chance to survive the day, get stronger and not have to get off and walk!

    Seated vs. Standing Climbs – you want to stay seated as much as possible because your heart rate stays in control and you can keep your momentum going. There are times however when you just have to stand up to get your cadence or RPMS going a little faster, or your butt hurts, or you are almost to the top and just need to eek it out. When you stand up, stay relaxed and use your upper body and the bike to help you rock back and forth and apply pressure with your whole body on the down stroke and then again on the next pedal stroke. Doing standing repeats is a great way to just get stronger climbing on the bike as well.

    Too Steep– when it’s just too steep there is a last resort to getting off and walking up the hill. Try slaloming up. What that means is don’t take a straight path up. Ride on a diagonal to the incline for 5-6 feet and then switch back in the other direction to help reduce the steepness and allow you to get your pedals turning over. This works like a charm on the biggest climb we have in Florida, Sugar Loaf Mountain.

    Gearing – It can be very helpful to have a bigger cassette or set of chain rings on the back wheel if you are going to be climbing a lot (a 12/28). Also knowing when to shift is important. If you do not have a ton of fitness on climbs and want to survive a long weekend of training, I suggest riding mostly in the small ring up front and keeping your cadence 90 or above, even on the climbs if you can. Climbing in the big ring up front definitely fatigues the legs faster but you definitely want to use the big ring on your descents to power over the top and take advantage of your downhill and recovery.

    Downhill – riding down- hill is fun and can provide a much needed break from the uphill climbing. Please ride downhill with caution as your bike can get a little wobbly with speed. Hold you line, communicate with other cyclists you are passing. If you want to descend fast, go in the big ring pedal hard over the top and coast with feet parallel, and tuck at the waist and squeeze the top tube with your knees. IF you are being more cautious, stay upright in the saddle to catch more wind, keep one foot down with weight on it as if standing on it, keep your butt in the saddle and feather the brakes until you get to the bottom. If you get good at descending you can take advantage of getting momentum to climb the entire next hill

    without much effort. AS you get toward the bottom of the hill, grab harder gears and start pedaling. As is starts to get harder, drop 1 gear at a time and keep pedaling with a high cadence and see how far your momentum can carry you.

    Position in the saddle – Be sure when you are climbing to push back in the saddle and keep your heels down. This is so you can access all the muscled in your legs.

    Drafting – getting close behind another rider who is of similar ability to you up a climb can actually help you pace yourself and stay consistent in your pedal stroke all the way up. But, if they are going to fast and you can’t keep up you can blow up. SO decide early if you are sticking with the pull up the hill or ask the rider in front to slow down just a bit to keep you together. Definitely worth the draft if you can keep it.

    Eating and Drinking – plan these for the flats or the gentle downhills or breaks in the ride. Being able to ride with 1 hand to drink is very important so you don’t get dehydrated during the ride.

    Regrouping after a climb– it’s always polite to wait for the cyclists that got dropped on the climb and pedaling slowly at the end of a series of hills can allow the group to get back together and finish strong together. Nothing worse than seeing the group you are riding with just 200 yards ahead and not being able to bridge the gap. Always look back for dropped athletes and get the group back together.

    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! 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. 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.

  • Bike, Blogs, Race Specific, Swim

    Aquabike – What is it and Why you should try it

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    What’s up Triathletes?
    Multirace is now offering an AQUABIKE at many of their races in 2016. This is an added bonus for those athletes who are unable to run. An Aquabike is the swim/bike portion of the triathlon. So, you can choose to do the sprint, international or Half Ironman distance race minus the run. This can be a great way to stay involved in the sport of triathlon even if you have an injury and are unable to run, or simply just don’t like to run. I will recommend an Aquabike to athletes who want to learn how to push hard in the swim and bike and not have to worry about suffering on the run because your race is over after the bike. This is a great way to stay competitive and learn to pace yourself at a higher intensities just simply because you don’t have to worry about running off the bike. When triathlete’s have an injury that doesn’t allow them to run, racing an Aquabike can keep your swim and bike competitive and ready for when your injury heals and you can race a complete triathlon again.

    I spent a whole year unable to run 10 years ago and I was able to stay in shape and still keep racing by competing in Aquabikes. Not many races offer them in Florida so this is a great added feature to racing with Multirace this year. If you are competitive, there is good news too! MiamiMan is the Long Course Aquabike Qualifier for World Championships this year. So if you do well you can qualify for World Championships in the Aquabike and travel to compete on an international level to represent the United States!

    If this is something you are interested in sign up today.
    Any questions please reach out to me for professional triathlon coaching.

     

    Erinne Guthrie is a USAT Level 2 Coach since 1999 and Owner of Full Circle Coaching. Our triathlon programs offer the most effective way for triathletes to break through the obstacles holding them back from their ultimate triathlon performance. Erinne has over 20 years of experience motivating triathletes across hundreds of finish lines worldwide using techniques that focus on ways to increase their individual strength, speed and conditioning using holistic methods, expert coaching and accountability to out perform the competition. Email Info@fullcirclecoaching.co.

  • ROCKSTARS

    ROCKSTAR Triathlete Jacobus Bruyning

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    jacobus bruyning2

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

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

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

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

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

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

    Some Personal Records:

    5K: from 25:15 to a 21:52

    70.3: 1st time 5:52

    Halfmarathon: 1:49

     

  • Blogs, Doterra Essential Oils

    Peppermint Essential Oil

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    Peppermint-Oil-Uses

    This is one of my favorite oils that I use daily. I keep a bottle in my bag and by my computer. I put 2-3 drops in hands and take deep breaths and rub around my neck to help regain focus. I also do this before a workout and add it to my coffee as an alternative to cinnamon as well as refreshing in my water.

    Here is Dr. Axe explaining more about it. I am ordering oils this Friday! Let me know if you want anything.

    See video at this LINK!

  • ROCKSTARS

    Rockstar Triathlete Stephanie Fidler

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    stephfid

    Age: 42

    Profession: Attorney

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

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

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

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

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

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

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

  • ROCKSTARS

    ROCKSTAR Triathlete Roxana Padron

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    FCC_rockstarRPADRONv3

    Age: 32

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

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

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

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

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

    And most importantly PR’s every time 🙂

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

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

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