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  • 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 😉

  • Blogs, Doterra Essential Oils, Nutrition, Recipes

    Recipe: doTERRA Energy Bites

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    Recipe: doTERRA Energy Bites

     

    Try Doterra Power Bites!

    Use the links below as a guide for what I use;

    1 cup Organic Raw almond Butter

    1 cup Organic Dried Cranberries

    2 TBSP Organic Chia Seeds

    1 cup  Organic Coconut finely shredded, divided

    ½ cup Organic Raw Honey

    1-2  TBSP Great Lakes Collagen

    ½ TSP  Sea Salt

    3 Drops of doTerra Orange Essential Oils

    http://doterrablog.com/diy-power-bites/

    Health Highlights:

    What better choice for a mid-day snack than a delicious power bite! The energizing ingredients in this recipe are tasty and full of health promoting benefits.

    ·         Coconut- This fruit contains protein which can help the body rebuild cells and fortify body tissues and muscles. It also contains good amounts of fiber that can aid in a healthy digestive system.[1]

    ·         Dried Cranberries- This berry can help to regulate blood sugar levels in individuals with type two diabetes. Dried Cranberries also have antioxidants that can help decrease risks of inflammation, heart disease, and cancer.[2]

    ·         Raw Honey-This delicious food has antibacterial and anti-fungal properties like hydrogen peroxide and antiseptic. Certain types of raw honey have been used to fight even the toughest of bacterial infections such as methicillin-resistant Staphylococcus aureus (MRSA).[3]

    ·         Chia Seeds- These seeds are packed with both soluble and insoluble fibers which can promote a healthy digestive system.[4]

    Directions:

    1.  Place all ingredients into mixer except for half cup shredded coconut.

    – See more at: http://doterrablog.com/diy-power-bites/#sthash.YtV1Lvhn.dpuf

  • ROCKSTARS

    Full Circle ROCKSTAR Triathlete Sebastian Jaramillo

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    FCC_APR_rocks

    Congratulations on being chosen a Full Circle ROCKSTAR Triathlete!

    Age: 34

    Profession: Chief Creative Junkie (Graphic Designer) at 5 Cents T-shirt Design

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

    A friend told me Erinne and her team at FCC do a great job at developing the skills required to do an Ironman, which is what I started training for.

    What is your “A” race for this season?

    Ironman 70.3 Kona Hawaii (goal to finish with my dad), and Ironman 70.3 Cartagena (goal to beat my PR).

    Please share your BIG goals:

    Sportwise: Qualify to IM World Championship in Kona (I’m giving myself a good 10-15 years for that to happen), and lot’s of little big goals in between 🙂

    Tell me about your successes so far:

    In simple words, I work hard every single day at being better than who I was yesterday. That’s the key. Mind conditioning is probably the most important factor in this whole “bettering myself” journey I started 10 years ago. It started with my personal life, struggling to be the best dad I could to my daughters at a young age, then to running a successful business with the same principles, and now from a semi-healthy to healthier and fitter life style which has introduced me to a new set of goals that keeps me hungry. If you don’t believe you can do it, you wont. Getting in the right mind set is key… Not to mention the amazing group of people I’ve met through this triathlete journey that offer their support and knowledge, it makes it priceless. (you don’t have to put the whole thing) I’m just writing freely and unedited lol.

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

    -Being patience is key.

    -Having discipline.

    -and Knowledge. Understanding why, and how things work, specially with your body. Gotta stay injury free to progress 🙂

    What excites you the most about being involved in triathlon?

    Winning. You can beat the better you. Also the excitement started when my dad registered for an Ironman, and I decided to do it with him. So I hope to spend more time with him doing this fun sport.

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

    Just tri. Having FCC next to you in all workout sessions makes it easier to progress and fix any bad habits on the spot. It’s one of the reasons I decided to join.

  • Blogs, Mindset

    Annual Training Plan – What is it and why is it important?

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    An annual training plan is a tool we use with all our athletes to provide a road map for the individual athlete’s training season.  It doesn’t have to start in January and it can be 3, 6, 8, 12 or 24 months long depending on your short term and long term goals.

    It is a visible overview of your year or 2 years and it is not set in stone. It is meant to be flexible as unexpected events occur like family or work trips, illness etc.

    The ATP is the next step after we have created our DUMB goals – (read about that HERE!)

    Having the goal is one thing but creating the methods and routines to be able to achieve that goal is imperative. You can’t just write out the goal and hope it happens!  Especially in a physical sport like triathlon.  We must take action.

    SO to set up your ATP  we pick A, B and C races to fill in with dates on the calendar.

    A race = the BIG KAHUNA! the race you want to be in your best shape ever, the dream race where everything comes together and you have a PR- Personal Record. You can pick 1-3 A races but I don’t recommend more than that because its hard to peak more than 3 times in a year. Experienced athletes can peak more often.  Sometimes athletes race just to cross the finish line and others have a goal time or to get on the podium, qualify for a national or world championships.

    Depending on the length of the race and your current fitness level you need a certain amount of time to achieve the physical fitness to achieve the goal of an A race.

    Sprint and 5k, 10k races obviously require less time to get fit, and Ironman more time.

    B races = 3-8 races you still want to do well in. These are races you can test your progress and see what you need to work on.

    C races = unlimited- but be careful, you can over do it. These are training races or single sport events like super sprint triathlons, Swim Miami, 40K time trials, 5k’s and 10k’s running races. Entering 5k ,10k and 13.1mi running races is a great way to test your fitness and perform fresh (without running off the bike) leading up to your goal triathlon. Similarly, swim events and bike time trials or century rides can all improve fitness while still getting you used to the feeling of race day competition without the pressure to have your BEST performance. So peppering several B and C training events is really important. It helps you pinpoint where you need to work based on the performance during the B or C race. Sometimes I will have athletes even do a race with no tapering or recovery leading up to the race just to over reach and see how the body responds. Other times it will be a true test race doing everything we will do on the A race day and see where the fitness level is and if the athlete is ready or needs more skill, strength, experience etc for the BIG A RACE.

    DON’T FORGET TO INCLUDE…….

    Be sure to also include regular testing in Swim, Bike and Run to see where you are starting from and then every 6-8 weeks to see if the training you are doing is working well and you are in fact improving. Learn about the tests I use in the webinar link at the bottom. To measure is to know, if you are not assessing you are guessing!- video and performance tests, lab work or field testing all need to be included in the ATP.

    Include strength training – prevent injury build strength, move in different directions other than just forward.

    Next:

    Periodize the ATP – as you get closer to the race the more similar your training will be to race day, but this is where the art and science of coaching come in.  There are lots of different ways to do this. These are terms that I use, but others do exist.Base

    Build
    Speed
    Peak

    Taper/ Rejuvinate
    Race

    The coach you work with will create a system they believe works best, but a general rule is to have some sort of base before you go out and do speed work so you don’t get injured, but after that there has been tons of research that a linear or stair step progression is not the only way to achieve success.  I don’t subscribe to volume in the speed phase and base and build phases will include speed and anaerobic capacity.  I also wait to build volume until much later in the season to keep athletes strong, fast and injury free as opposed to burnt out from too much volume, overuse and over training.

    Daily, weekly, monthly volume needs to be added into the plan based on available training hours, age and experience and how fast you recover; everyone is different and you need to discover for yourself what works best. Most of my athletes have families and jobs that are a priority.

    Alternating stress and recovery to avoid over training, the higher your goals the more this is important.  The more experienced you are, the more you can train at race specific intensity, the less experienced, the more we focus on skill and strength.

    We also want to include real life commitments and by having them on the ATP ahead of time we can maintain fitness despite travel and family events. By planning easy recovery days around these everyone stays happy.

    Along the same line, scheduling regular rest days or weeks, months and even years- can help prevent injury and sickness rather than just training and training until the body forces you to rest by getting sick.

    Here are 3 great resources to learn  more about creating an  ATP. I use http://www.TrainingPeaks.com with all my athletes and here is a video on how to create one: HERE

    And this is Joe Friel himself talking about the ways he creates and ATP: HERE.

    And lastly, this link ATP Webinar is my Full Circle Coaching Webinar on how to create an ATP. Enjoy!

    Wishing you well!

    Coach Erinne