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  • ROCKSTARS

    I’m shocked at how I feel in the water: Rockstar Swimmer Frantz Dunel

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    I’m shocked at how I feel in the water: Swim Testimonial, Frantz Dunel

    Coach’s Notes:
    Frantz has come a very long way in the swim. Already a very strong runner, we started training for a sprint triathlon.

    The swim was definitely his limiter. Being so strong, it can sometimes be difficult to learn that in the swim its all about being SMOOTH, and not pushing hard. After joining my Swim Essentials program and learning the step by step progression of learning how to swim freestyle for triathlon, Frantz has learned how to glide and relax more in the water so he can save energy to then be able to bike and run strong.

    Congratulations Frantz, you are officially a SWIMMER!

    Why did you want to learn to swim?
    1) Well I never knew that I didn’t know how to swim SWIM until FC asked me to swim a few laps in the pool. Jumping off a boat and waddling around for a few minutes or a few strokes to the edge of the pool is not real swimming is what I realized. I wanted to learn the proper technique to further challenge myself, be able to compete in triathlons and to continue being as well rounded as possible for my kids. We live in Miami, we are always traveling to beach destinations or in a pool. Swimming is critical.

    What was the hardest part in the process?
    2) The hardest part was overcoming the mindset that it was impossible for me to become a swimmer because I had not been doing it for 10+ years like the rest of the group or swimmers at the pool. Swimming I have found to be one of the most challenging sports because it is extremely technical. I found and still find it difficult to put all the pieces together in order to swim “effortlessly”…balance, proper pull, full rotation on the side for breathing, long reach, straight legs and kicking from the hips etc etc.

    How does it feel different in the water vs 6 months ago?
    3) I am proud and somewhat shocked at how I feel in the water today vs 6 months ago. Aside from the exhausting swim workouts, I genuinely look forward to getting in the water as I feel much more comfortable and confident. As I swim my laps I can hear Coach Erinne in my head and I use that to correct my form, slow down and try and glide vs a frantic gasping for my next breath.

    I look forward to moving up to the Olympic distance in May!

    JOIN US FOR SWIM ESSENTIALS CLINIC – February 17th & 18th!

    Day 1: February 17th. Meet us at Miami Dade College South Campus Pool (9:00 am – 2:00 pm).

    Day 2: February 18th. Meet us at our Full Circle Training Spot on Key Biscayne (8:30 am – 12:00 pm)

    It’s an amazing opportunity to be in the water with our expert coaches getting hands on instruction to power up your swim!

    Ready to Register? Click Here!

    Use promo code SWIM100 to save $100 on registration until 2/7/24!


    Or, click this link: https://go.appointmentcore.com/book/umg5sS to schedule your FREE Triathlon Breakthrough Session to see if this program is for you!

    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 the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997.  She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

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    Faworki oat cake gingerbread pastry apple pie wafer caramels. Wypas sweet croissant lollipop. Cotton candy gummi bears powder brownie gummies fruitcake. Marzipan sesame snaps lollipop dragée candy canes. Topping cookie bear claw.

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    Dessert muffin gummi bears marzipan cotton candy. Tootsie roll jelly-o marzipan candy canes pie lollipop pie. Chocolate powder tiramisu. Wypas jelly-o muffin. Gummi bears sugar plum ice cream chupa chups gummi bears caramels liquorice sesame snaps carrot cake. Bonbon chocolate cake gingerbread. Marshmallow bear claw chocolate bar candy canes bear claw toffee jelly beans icing dessert. Pie pudding tiramisu wypas sweet.

    Faworki oat cake gingerbread pastry apple pie wafer caramels. Wypas sweet croissant lollipop. Cotton candy gummi bears powder brownie gummies fruitcake. Marzipan sesame snaps lollipop dragée candy canes. Topping cookie bear claw.

    Cupcake ipsum dolor sit amet dragée chupa chups wypas muffin. Tiramisu macaroon bonbon cheesecake pudding. Pudding lemon drops sweet danish candy canes danish gummies wafer. Biscuit ice cream chocolate cake tart danish sweet roll. Donut cake icing jelly croissant cupcake applicake jelly-o. Marzipan sweet candy canes. Croissant gummi bears lemon drops chocolate bar. Jujubes sweet roll brownie. Halvah bear claw chupa chups chupa chups.

    Dessert muffin gummi bears marzipan cotton candy. Tootsie roll jelly-o marzipan candy canes pie lollipop pie. Chocolate powder tiramisu. Wypas jelly-o muffin. Gummi bears sugar plum ice cream chupa chups gummi bears caramels liquorice sesame snaps carrot cake. Bonbon chocolate cake gingerbread. Marshmallow bear claw chocolate bar candy canes bear claw toffee jelly beans icing dessert. Pie pudding tiramisu wypas sweet.

    Cupcake ipsum dolor sit amet dragée chupa chups wypas muffin. Tiramisu macaroon bonbon cheesecake pudding. Pudding lemon drops sweet danish candy canes danish gummies wafer. Biscuit ice cream chocolate cake tart danish sweet roll.

    Cupcake ipsum dolor sit amet dragée chupa chups wypas muffin. Tiramisu macaroon bonbon cheesecake pudding. Pudding lemon drops sweet danish candy canes danish gummies wafer. Biscuit ice cream chocolate cake tart danish sweet roll.

    Cupcake ipsum dolor sit amet dragée chupa chups wypas muffin. Tiramisu macaroon bonbon cheesecake pudding. Pudding lemon drops sweet danish candy canes danish gummies wafer. Biscuit ice cream chocolate cake tart danish sweet roll.

  • Blogs, Mindset, Race Specific

    So you had a terrible race, now what?

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    So Your Race Sucked…Now What?

    This situation can be even more painful for a half or full marathon/ Ironman due to the amount of time and money invested to even just get to the starting line.

    When the results turn out terrible, it’s time to take a real hard look at your training log over the previous 5-6 months leading up to the race. Now sometimes there are situations that are out of your control, like tacks on the road, bad weather etc. But you can usually prevent most of your races from going south.

    You need to look and be honest with yourself. Did you really put in the volume and intensity that your training program called for?

    Did you do those hard intervals that your coach had in your Training Peaks?

    Did you hit the minimums for long course racing that include 3 swims, 3 bikes, 4 runs and 2 strength sessions per week?

    Did you train on similar terrain and conditions to your race?  Long course racing is no joke, and it’s hard for me to see my own athletes struggle on course as I watch my IM Tracker.

    Did you Dial in your nutrition for success on the day no matter what the conditions are?

    My goal as a coach is to actually make  training  a little bit  harder than the race will be so that you can handle all the race day stress and logistics; saying to yourself, “So that’s why she made me do all those bridge repeats, etc.”

    It takes a lot of mental and physical fortitude to toe the line at a triathlon (long course and short course)  believe it or not.

    You hear people talk about it like its no big deal. But, not everyone comes out of the womb swimming, biking and running!

    If you have not been challenged and had to work hard to overcome set backs in your training, success on race day is unlikely.

    It’s really all about the journey and race day is the test. Did you do your homework? Most of the time all the reasons why your race sucked are right there in the training log, where you skipped that swim, bike, or run. Decided to take 10 days off instead of two, eat pizza and drink beer.

    If you made the commitment to sign up for the marathon or triathlon race, you might as well do everything you can to get it right! Listen to your coach, follow your individual training plan designed to help you progress safely and confidently to the distance of your race. It takes time, not just a few weeks!

    So now, I know you are super motivated to get it right next time!

    Recover well, write out the whole painful experience, so you can look back before your next race and remember not to let that happen again!!!!

    If you are looking for help avoiding another terrible race result, Let’s Talk about how I can design a plan specific to you to dial in your best performance on the day!

    Use tis link to set up a call with me now!

    Happy Training and Racing!!!

    Wishing you well,
    Coach Erinne

    If you can relate in any way, I invite you to schedule a Triathlon Breakthrough session with me where you get 30 minutes to ask me anything about triathlons, nutrition, and training!

    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, Mom and much much more.

  • ROCKSTARS

    Rockstar Swimmer Christine Baldwin Focuses on Progress over Perfection

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    Rockstar Swimmer: Christine Baldwin

    Coaches Notes: Christine participated in the open water session for swim essentials and our Ransom Everglades weekly pool sessions and has dramatically improved in the last month. She has already improved in just 2 months.

    From telling me, “No” I can’t do that, to; “I’m working on it,” to “I can feel the difference”

    Yes, this is called progress!

    She just completed the Swim Miami Mile and has now signed on to train for the 8-mile Alligator Lighthouse open water as part of a 3-person relay.

    Thank you so much, Christine, for trusting Full Circle and our process to break through some old barriers. I’m loving your progress so far and am even more excited for the next adventure with the Alligator Lighthouse Swim.

    Age: 54

    Profession: Manufacturing (yes, in Miami)!

    Why did you choose Swim Essentials to help with your swimming skills?

    It was time to revamp my swim stroke and breathing.  I had already had a good experience with Erinne, who introduced me to OWS at a swim clinic in 2009!  I’ve been enjoying it off and on ever since (through 1 Full Ironman, about 4 halves, and countless swim Miami’s – all very slow), and a running injury later…  I figured it was finally time for more instruction😊. And Swimming is so low impact I can take it into my future decades. 


    Please share your BIG swim goals:

    I’m so excited about exposure to new challenges and taking on the Alligator Lighthouse Relay.  I can’t wait for the beautiful water of the Florida Keys!  

    Tell me about your success at Swim Miami 2023:

    After only working with Erinne for a few weeks and correcting my breathing, I could actually enjoy the swim course since I was taking on more oxygen. 

    What were some of your biggest improvements:

    I was far more relaxed and even paced due to breathing properly. 

    This freed me up to use some new skills for sighting buoys, contributing to less bumping into others and meandering on the course.   

    I still need to work on this, but I look forward to improvements from tweaking other aspects of my swim stroke.

    Confession: I’m not a fan of metrics and times since I tend to chase endorphins and the expansive feel of long-course racing… but I’m curious about what using a Coach, swim watch, and training with other swimmers can newly develop.  Trying these new things is making routine training exciting again.

    What would you say to someone on the fence about participating in our Swim Essentials program?

    By removing the barriers to open water swimming, you can discover a sport that can keep you active into your future decades.  All while getting outside on beautiful beaches and meeting some of the most active, disciplined, AND fun-loving folks around. 

    Are you interested in improving your swimming?

    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Swim Breakthrough Session today!

    Erinne Guthrie has been 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 more.

  • Blogs, Swim

    Have You Been Told These Lies About Swimming?

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    Have you heard these lies before?

    “I’m not supposed to kick as a triathlete.”
    “I need to save my legs for the bike and run.”

    These lies are simply not true!

    Your kick is an essential part of your freestyle swim that you cannot and must not leave out.

    The secret is that you need to develop your kick 🦵 and make it efficient, so you don’t waste so much energy doing it!

    Most triathletes have terrible balance in the water. 
    Are you one of them?

    This means you are swimming with your head up and your legs dragging. 

    No wonder you are tired!

    But it’s NOT from kicking; it’s from a lack of balance in the water and an inefficient kick. 

    A good kick improves your balance, so you are not dragging your legs thru the water.

    Three things to look and feel for in your freestyle kick.

    1) Are you bending your knees too much instead of kicking from your hips?

    Most triathletes often run and bike, so they are strong with their knees bent. However, to flutter kick well, you need to kick from your hips, keeping your knees mostly straight, with a whip-like motion from the hips. Ankles need to be supple and flexible too!

    2) Are your heels breaking the surface of the water?

    If not, then you are dragging your legs…

    I use the analogy of a motor boat with the engine on but without enough power to get it up on a plane so it has less resistance and can glide through the water.

    When flutter kicking correctly, your heels and ankles should lightly break the water’s surface- like a gentle boil. There should not be big huge splashes or your whole foot kicking the air. Instead, you need to keep your feet in the water kicking the water.

    3) Are your ankles flexible and floppy so your foot can provide up-and-down propulsion in the water?

    Getting a swim video analysis is the best way to witness your kick inefficiencies and learn to correct them.

    Come learn how to kick correctly at my upcoming Swim Essentials Clinic for video analysis and 12 hours of coached swim training in the pool, open water, and online.

    I am hosting a Swim Essentials Clinic February 17-18th…
    WILL YOU BE JOINING US?

    If you are ready to start swimming the right way, now is the time to take charge of your swimming and learn my step-by-step process of learning how to swim the right way.

    • Swim-specific strength and mobility
    • The exact things you need to do with your head, hands, arms, legs
    • Stop swallowing a mouth full of water with every head turn to breathe.
    • No more anxiety and panic while you swim
    • How to conserve your energy

    With my step-by-step program, you can guarantee improved swim performance and reach your desired swim goals. Assessing your current skills and setting clear performance goals will provide a roadmap for your training.

    It’s an amazing opportunity to be in the water with our coaches and get hands-on instruction to power up your swim!

    REGISTRATION OPENS NEXT WEEK!

    If you know Swim Essentials is for you, Send me an email at info@fullcirclecoaching.com to get on the waitlist!

    Erinne Guthrie has been a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16-week 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 more.

  • ROCKSTARS

    The Sky Is The Limit for Rockstar Triathlete Maria Picton

    Coaches Notes:

    Maria reached out to me after she qualified to Nationals in the summer of 2023. She wanted to be sure she was ready to compete there so she flew in to Miami from North Carolina and we did all of her evaluations in person: Swim Video, Run Video, Bike Fit, Swim Bike and Run tests too. From all of this we have been able to coach her virtually through my Triathlon Transformation program.

    The weekly coach calls help keep her feeling connected to the team, as well as the monthly video analysis reviews. And of course the daily training on her Training peaks specific to her needs and goals.

    Some of her big wins were as follows:

    Swim– She went from 40 strokes across the pool to 20 strokes in 25 yards, which equals improvement in energy and speed. She also went from a full-blown panic attack at Nationals to cool as a cucumber in her last triathlon race of the season in Key West, where she got 1st place on the podium in her age group!

    Bike- With her new bike fit, she could actually push and create more speed with better pressure all the way around the pedal stroke. She zoom zoomed on the bike in Key West!

    Run- with the run video analysis, we improved arm swing, foot strike, and Steps per minute (SPM) to increase speed on her 5k, even off the bike!

    Way to go, Maria! I am so super proud of all of your Rockstar accomplishments in 2023.

    Let’s get 2024- We got this!

    What is your age?

    60

    What is your profession?:

    Oncologist in North Carolina

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

    I have been following Full Circle Coaching since I started participating in triathlons for fun. I noticed their athletes always excel at competitions. I wanted more out of my training and to reach my full potential. “The sky is the limit!” is my Mantra!

    What is/ was your “A” race for this season?

    April 13th- The Ride on Ryan Sprint Triathlon in Savannah, Georgia

    What are your BIG goals?

    I want to become a stronger (physically and mentally) triathlete.

    Tell me about your successes so far! What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. 

    After panicking in the water at Nationals in August of 2023, it was an accomplishment to swim through my fears. The swim video assessment and the corrective drills have made an incredible difference, cutting my pace by 30 to 45 seconds/ 100.

    The bike fit was also a game changer. I felt more in control and became faster.
    I have also become a faster runner from the video analysis, run drills, and speed workouts.

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

    1. Training with consistency.
    2. The Full Circle coaches are available to answer any questions, as well as the weekly coaching calls.
    3. Rest and mindfulness.

    What excites you the most about being involved in running/triathlon?

    It is a sport that challenges your body and mental toughness. Being surrounded by healthy individuals with a positive attitude.

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

    It is a game-changer. Virtual coaching is excellent, but take advantage of in-person training, too, if possible!

    Do you want results like these? My 16-week Triathlon Transformation Training Program is designed to help you get faster for your next triathlon in less time than other training programs.

    The Triathlon Transformation Program focuses on you as an individual; your form, technique, strength, fueling, and mindset. Through video analysis, metabolic testing, holistic lifestyle coaching, and a supportive community, you will achieve all your triathlon dreams and goals to get faster in less time.

    If you want to show up confidently at the start of your next race — swimming, biking, and running past the competition, sprinting across the finish line with arms overhead, knowing you nailed it — then this program is for you.

    Click here to apply for my 16-Week Triathlon Transformation Program.

    Erinne Guthrie has been 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 more.