Blogs

  • Blogs, Mindset

    Don’t Let This Be You!

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    It has been a great summer so far.  I was able to take a nice break to “WORK IN” a little at Green Turtle Abaco, Bahamas.  I  had big plans of getting 8 hours of sleep a night, running, open water swimming and yoga every day!!!  Well… not so much!
    The entire family got really sick, my plans went out the window and I eventually got sick as well.  So, I had to accept the situation and adjust.  I still got my meditation, yoga and some great free diving in between the diarrhea, vomiting and coughing!  But as you know, when this happens I lost some of my fitness.  When I got back to work and training I was not in the same physical shape as when I had left.
    I could have picked back up doing my intervals, speed work and volume where I left off, but I have learned my lesson from previous experience.  Jumping back into training would have resulted in a pulled hamstring, tweaked back or other minor injury that could have been prevented.  I have dealt with this time and again with my athletes as well.  When you have taken time off from your consistent weekly schedule of training, you cannot just jump back in where you left off.  Sometimes athletes aren’t even aware that they have missed some key workouts but by keeping track of your weekly volume on a training interface like I use with my athletes on Training Peaks, you can keep track of your consistent or lack of consistent training.  When you do come back from taking some time off there needs to be a progression from a lower level of fitness to catch you back up to where you were before.  It won’t take as long as you might think.  Many times, I have tried and seen my athletes try to unsuccessfully jump back in, only to get injured and then need to take even more time off.
    DON’T LET THIS BE YOU!  It is a frustrating situation and completely preventable without having to deal with a major setback.  So I recommend more frequent, shorter workouts at a lower intensity, drill work and some consistent sport specific strength training to get you back up to speed.  Take the time you need to build your volume and intensity back to where you were before the sporadic training started.  This is a proven method  I have used with myself and my athletes to get their fitness back and prevent injury in the long run.  Feel free to post comments and feedback!
    Train Safe and Smart!
    Wishing You Well,
    Coach Erinne
  • Blogs, Mindset

    Mental Skills; Do You Have What it Takes?

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    As many of my athletes are digging deep getting ready for some short course races here in south Florida I wanted to discuss mental skills and specifically short course racing and high intensity training.  Typically athletes racing short course will be pushing a higher intensity than those doing 70.3 or Ironman distance races.  It is just the nature of the length of the race.  For a sprint triathlon you can literally push your top end the entire race, but if you tried that for a long course race, you would most likely finish poorly or not at all. Mental skills are actually some of the most important skills any triathlete could have in order to be successful (short course or long course) and they are required at any level. If you signed up for the race to begin with you had to overcome your mental objections to do so and that is a mental skill in itself!

    But, I want to get a little more detailed and ask the question “How do you get through the toughest of your training workouts?”  You know those days when you want to quit but have 3 more intervals or when it is SO hot, you feel you may pass out or when the finish line is 200 yards away and you start to sprint for it. What do you say to yourself to push through and get the job done?  This is what I want to know.

    I have done some research and have also been using a few tactics that work well for me, but I would love to hear from you as well. Everyone is motivated by something different and driven by different motivators. So What Is yours?

    Is it the pizza and ice cream after the race that helps you push though?
    The chance at beating your local rival/ buddy for bragging rights?
    Beating your own best time and creating a Personal Record (PR)?

    I can tell you for me, always working to just be better than my last race is what drives me. I have been racing for almost 20 years, sometimes I am just happy to be out there and could care less how I do because I had been injured and couldn’t race for a while. Sometimes I am in shape but using the race as a measuring stick to see how much more into training I need to get if I want to PR. And Sometimes I am dialed in and ready to have my best race. Here are some strategies I have found that work for me and others I investigated:
    COUNTING – Whatever the race/ workout I always use my counting tactic. When it gets tough I just start counting my exhales up to 11 and then start over. Simple and yet so effective to distract the mind away from the discomfort (pain!) This is called dissociative strategy- basically thinking of anything except what you are actually doing- it’s a great skill to practice to get through some tough training and racing.

    Associative strategy: Focus on the job at hand and how you can make it better, relax shoulders, arm swing if running, form for swimming and running.  Another method is to recall prior tough training sessions or race results that ended well. Remember how good it felt when you succeeded before and really push to get those same results and feeling.  Say to yourself,  “I’ve been here before I can do this again.”
    Goals: Achieving the life long goal can be a huge motivator so always reviewing your goals and why you are doing what you are doing can be super helpful in getting through a tough race or workout.
    Repeating a positive mantra: “I am a strong efficient runner” vs “I suck at running” which do you think will give a better outcome?  Pain is temporary quitting is forever- one of my favorites!

    Here is a link to one of the articles I referenced:
    http://www.trainingsmartonline.com/images/Free_Triathlon_Articles/triathlon_psychology.pdf

    And an awesome webinar that talks about mental toughness and it is a skill we can all attain!
    http://home.trainingpeaks.com/blog/article/webinar-developing-mental-toughness

    Now it’s your turn.  I would love to hear from you what strategies you employ when you need to DIG DEEP in that suitcase of courage.

    I look forward to your responses so others can learn from you as well!

  • Blogs, Mindset

    Suffering Meltdown?

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    What’s Up Triathletes?

    I hope everyone is surviving the heat!  I’ve had several athletes tell me about “MELT DOWN” on the workouts over the weekend.
    Here are some tips to implement to insure a solid training session despite the heat.

    • Start earlier I know this can be more difficult on the weekends when we want to sleep in, however getting out there early and before the temperature gets too high makes for a much better training session and then you can come back and take a nap mid-day in the cool AC!!
    • Super Hydration before the workout. Be sure you have been hydrating with ½ your body weight in ounces of water with a small pinch of real sea salt in every 12 ounces that you drink.  Add on to that with coconut water, Kombucha or green tea (organic of course) but make sure you are getting your minimum amount of water in daily and the morning of your workouts.
    • Keep core body temperature as low as possible using cooling sleeves, gloves, ice, cold water
    • Take walk breaks when heart rate starts to get too high
    • Rest in the shade
    • Pour ice cold water on your arms, face and head every chance you get.
    • Wear a visor instead of a closed off ball cap.
    • Take sunglasses off so the wind can cool your face.
    • Call it a day if it’s just too much heat.

    Ben greenfield just posted this great article with even more tips on how to stay COOL in the Heat- check it out here.

  • Blogs, Mindset

    Oops I did it again

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    Oops I Did it Again… by Coach Erinne Guthrie

    Does anyone else remember that Britney Spears song, or am I dating myself?  Anyway, that song was stuck in my head about a month ago when I was saying to myself, “OOPS! I did it again.”   I seemed to have re-injured my hamstring that was torn two years ago and took me away from running for over 12 months. The 2nd “Oops” was that I felt like I was back in Adrenal Fatigue.  I had no energy to get through my workouts and didn’t have the “dance to work” attitude I usually enjoy.  I really had to take a step back and take a look at what had been going on the past few months and it was all clear.

    • Less than 7-8 hours of sleep for many weeks in a row.
    • Too much refined sugar and processed foods from traveling for a few weeks consecutively.
    • Pushing too hard in training, despite my body telling me I was fatigued and needed more TLC and less 200 repeats at the track (despite my goal to get back to running faster).

    All of these things I coach my athletes on and here I was not practicing what I preach.  I named my company Full Circle Coaching for a reason and please notice the Yin-Yang in the logo and my tag line; “Where Performance Meets Balance.”  When I had the opportunity to start over with my new company 5 years ago, I wanted to make sure I was implementing all the things I had learned over the previous 15 years of coaching, training and living that got me where I am today, happy, healthy, strong and fit.  The key component being BALANCE between working OUT and working IN.  I like to remind myself that life is about finding that balance between too much and too little of everything!  I like to see myself riding the wave of that balance, constantly course correcting as needed, to stay on top of the wave all the time, not just for a final destination or goal (although having a goal can help us get focused). The good news is I was able to implement all the strategies for nutrition, working IN and supplements needed to dig me out of the hole I found myself in. I like to train hard, I like to race and compete and I want to be able to do that and have the energy to be the best Mom for my 9 year old daughter and my growing company.


    In 3 weeks, I am pain free in my hamstring and back to full, amazing energy by taking a ton of recovery days, not days off but days to rebuild my foundation with low heart rate movement, holistic nutrition, a few supplements that I swear by and of course including my daily mediation, EFT and working IN.

    The hamstring pain is 100% gone after I implemented my tried and true strength program I created specifically for running injury free.
    So, based on what was going on with me and what I hear my athletes struggling with as well, I am offering 2 programs this month.
    The 1st will be an online 6 week course where I review all my holistic principles and how they apply to triathlon training. Many of you have been asking me for just the nutrition course but spreading the information out over a few weeks will make it simpler to implement and more comprehensive.
    The 2nd program is my Running Essentials 101 and 102. This 1 day running intensive will include total body running strength exercises as well as a run test and training zones.
    Also please enjoy these 2 articles that can make a difference in your running health.
    If you’re looking to achieve results with your training program, contact us today.  Here’s a link to schedule your call to discuss how to make it happen!
  • Blogs, Nutrition

    Power Via Nutrition

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    Do you know that you can create Blood Sugar balance every time you eat?
    All you have to do is have equal amounts of protein and carbohydrates and added good fats.

    For your smoothie please consider adding:

    Parsley, ½ Avocado and Hemp Hearts (4 tbsp = 20 G protein)

    Raw Greens powder (Where to buy)

    Coconut water (Where to buy) instead of juice (sugar water), coconut has less sugar and tons of potassium;  Keep the chia seeds and reduce the fruits.  You can also add a pea or hemp protein powder (Where to buy)
    Another Option, is to add a handful of raw cashews to your smoothie as a good fat.
     
    Also, consider these:
    Grassfed (Where to buy) Butter for your bread!  (look for sprouted whole grain breads)
    I also recommend, Super Essentials Fish Oils that has the perfect blend for absorption, I have these available for $45 plus tax.  Contact me directly.
    Experiencing Muscle Soreness?
    Magnesium Glycinate (Where to buy) for sore Muscles and will really help with
    Perfect Aminos for recovery,  I have these for only $24.99 plus tax.  Contact me directly for the Aminos.
    Probiotics – I have a great one from doterra, but you should switch strands every other month.
    Do you understand why I recommend eating more fats instead of carbs and sugar?
    Let’s talk about it… Click HERE to schedule a quick nutrition call so I can answer questions about the proper nutrition specific to your training.
    Please give us a rate and review… Tell us how you liked this nutrition update by clicking on the FaceBook link below!

    This LINK will take you there! Thanks a bunch!

  • Bike, Blogs, Run, Swim, Testing

    Rock Star Training Tips: Are you in the Zone?

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    Are you using Training Zones to guide your training and racing?
    If not, you are missing out on vital information to help you achieve your triathlon goals much more quickly.  Most triathletes spend 6-15 hours per week training.  You might as well have some focus and purpose for each and every workout so you can spend less time training, get better results and have a life outside of triathlon as well!  After a 4 to 6 week acclimitization period where you are getting the body used to training 4 to 6 times per week and working on skills in each sport, it is vital to perform some field and or lab tests to discover your training pace, heart rate and power zones.  Without these numbers you are guessing at where you should be spending time getting faster and most likely training in the “Black Hole” where many triathletes spend WAY to much of their time.

    The black hole of training is the pace or speed where it feels hard but there is no real purpose to it.  By training in this zone you can only achieve a certain level of fitness.  To be able to get faster and stronger you need to spend time in all training zones in a periodized method to be able to peak for a specific race.  There are a myriad of different methods but picking one and sticking to it is the key.  Then if the results are achieved we know that it worked. If not we go back and look what was missing or needed and adjust and tweak and try again.  Every single athlete is different and it can take a little time to figure out the training zones that need the most work, but it is well worth it.

    How we do it at FULL CIRCLE COACHING:

    Swim: Pace tests for different distances (long course & short course), then train the paces specific to race distance with form work and speed work at specific times in the training cycle.
    Bike: Lactate threshold field tests and or blood lactate tests, then train the most inefficient zones and zones specific to race distance.
    Run: 5k and 10k races for field tests and or VO2 max or Blood Lactate testing, then train the zones specific to race distance.

    After getting the results of the tests, we create the zones for training and then the periodized training plan to train certain zones for training blocks or set periods of weeks.  This is where it becomes an art and the better the communication between coach and athlete the better the coach can adjust the workouts and achieve the desired outcome.  This is what the upload function on Training Peaks and the Post Comments box in your workouts is for.  After you perform the work, you upload the results so your coach can analyze and see if you were successful. Then build upon success and keep moving forward.

    Next Step:

    We retest every 6 to 8 weeks, we tweak and adjust depending on the distance of the “A” race.  One of our motto’s is “Strong Before Long” and “Long is Wrong” even for my Ironman athletes! We prescribe minimalist training and specificity which will get you where you want to be much faster with less overuse injury and more power and strength!

    Let us guide and coach you to success… Contact me today by email: erinne@fullcirclecoaching.co to get started on setting up your zones for training.

     

     

  • Blogs, Mindset, Race Specific

    PLAN Your Race & RACE Your Plan

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    PLAN Your Race & RACE Your Plan

    This coming week is about getting mentally and physically prepared for race day. 

    Not much fitness can be gained between now and Race Day on Sunday. 

    I encourage all my athletes to write out a race plan.  Starting from Saturday morning before the race, to the end of the race and even post-race recovery strategies. 

    I ask them to include everything they plan to do to prepare for the race, what they will  eat, how much sleep and any other important details.  It is all written out in a positive light, especially the race itself. 

    After you have written it out you can close your eyes and visualize the race scenario exactly as you want it to go many times before the race start.  By positive I mean like this:   “I will start off to the side of the main swim pack and duck dive under the waves, repeating my mantra (reach for the buoy).  I will sight every 5 strokes to stay on course. If I get out of breath I will roll over on my back to breath for 5 breaths and roll back to swim, kick and breath.” 

    Avoid the negative thoughts by thinking “I won’t get a flat and I won’t walk.”  Instead say “I will run the entire portion of the run course” or “I will change my flat quickly if it happens.” 

    If you don’t know how to change a flat, get to the bike store this week and ask them to show you. It is very easy.  Also, check your bike tires for any gashes that could potentially lead to a flat.

    Join the Nutrition Reset Live on Triathlon Obsessed, April 25-28th. Click HERE to save your spot!!

    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.

  • Blogs, Nutrition, Testing

    Are you burning fat

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    Are you metabolically efficient? And what does that mean anyway?

    Metabolic Efficiency is the body’s efficiency of utilizing endogenous stores of carbohydrate and fat at different intensities and durations of exercise AND at rest.  The ultimate goal is to burn more fat, and preserve carbohydrate stores.  At any given moment a person has internal fat stores = 80,000 calories+ (30,000 – 50,000 for lean athletes) and internal carbohydrate stores = 1,200-2,000 calories (size and gender dependent).  Which do you think is a better choice for endurance sports???  FAT!!!!

    Why Metabolic Efficiency?

    1. It decreases and eliminates risk of gastrointestinal distress (when your body is using your stored fat stores there is less of a need to fuel with sports nutrition during training, unless intensities get higher than zone 3 or longer than 2 hours).

    2. Improves nutrient partitioning (save the carbohydrates for later).

    3. Improves body weight and composition (potentially burn fat all the time at rest).

    4. Improves health markers and chronic disease states (less sugar equals better health).

    Testing

    The test includes being hooked up to a metabolic cart that measures the exchange of O2 and CO2 during a step test on the treadmill or bike (see video of Gaston testing lactate MEP and VO2 Max).  The ratio of these two gases measured at 5 min intervals indicates whether you are burning fat or carbohydrate and this photo is an example of someone with an MEP (metabolic efficiency point).  After the test we modify nutrition and training to shift the crossover point to the right, (meaning faster paces).

    From the tests we have already performed this year, I can tell you that some athletes did not even have an MEP and the others were at extremely low intensities.  This is because these individuals are consuming large amount of sugar and refined carbohydrates.  The good news is that you can make changes in nutrition and training to achieve an MEP after as little as 10 days and begin tapping into those fat stores, just as Gaston has in my example in the newsletter!

    Are you ready to get tested?

    Please contact me today to make your testing appointment and find out if you are metabolically efficient!

    Coach Erinne / erinne@fullcirclecoaching.co / 786-586-6057

     

     

  • Blogs, Mindset

    Mind . Body . Balance . Meditation

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    Where Performance Meets Balance:  If you only train hard all the time, there will be a time where your body will tell you it has had enough. Here is one way I use and recommend to my athletes to ride the wave of working out and working “IN.”

    I know, I know many of you are opposed to the thought of having to sit still in silence for any amount of time and I was the same way. Until I found these two resources below that have a short audio section where you listen first followed by a short block of time with calm music. For me this makes all the difference in the world.

    I came to meditation through yoga. I have been including yoga in my triathlon training practice ever since I got adrenal fatigue in 2008. With yoga came more of an interest in meditation to help create the balance I had been missing in my life. I can train hard with no problem but I always left out the other side of the coin and I paid for it big time when my body just shut down.

    What I also learned is meditation does not have to mean sitting cross legged and chanting OM, although that does work. It really is just focused relaxed attention on one thing with a low heart rate. So for me and what I learned from OSHO (a famous Indian mystic, guru and spiritual teacher) is that it can include running, biking or swimming but just at a very low intensity while staying focused on the activity of the breath or movement, not on how hard we can push it. When other thoughts come in, gently notice them, no need to beat yourself up about it and get back to breathing and moving gently. It takes a little  practice to get good at anything, and mediation is not any different, it is a skill worth practicing.

    There are 2 FREE ONLINE Meditation Offers from my two favorite resources for easy to implement mediation audios.  I have the APP on my phone and listen on a midday break or before I start my Day.

    https://chopracentermeditation.com/experience  This one is a FREE 21 day meditation challenge. I own several of these programs and I highly recommend the one titled Perfect Health, found below:

    https://chopracentermeditation.com/store/product/2/perfect_health

    This series of meditations really frames how our mind plays such an important part when it comes to our bodies.  If you are recovering from injury or sickness I cannot recommend this meditation enough!

    Here is a second Free meditation from the workings of OSHO

    http://www.mentorschannel.com/Osho/MeditationforBusyPeople/Online/