Run

  • Blogs, Race Specific, Run

    How to Take Minutes Off Your Triathlon Transition Time Instantly

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    It’s all about the socks

    Socks or no socks???
    I don’t recommend wearing socks for short course racing or training (sprints and Olympic distance triathlons) because it slows you down.

    Not wearing socks can  save you tons of time in your transitions.  Putting dry socks on wet feet while balancing on one leg is no easy task, especially when your heart rate is at 160 or higher. So, why not learn to race with no socks. It’s simple really!

    Powder and JellyMy trick to not wearing socks is using baby powder and some kind of non- petroleum type lubricant.

    Put your run shoes on and walk/run for just five minutes.

    Notice areas on your feet where you feel any chaffing or rubbing around your heel or anywhere on your foot.  That is the place you want to take your foot out of your shoe and add a little dollop of lubricant.  Then continue running for just five more minutes, then put socks on if you are running longer.

    Watch How to Video Here

    Next time you go running do the same as above but run for 10 minutes. Continue adding five minutes duration onto each run with no socks.  The baby powder helps absorb moisture in your shoe from the swim and or sweat. Using a squirt of baby powder in each shoe with a little lube on all the rubbing points will help you stay blister free and allow for a super quick transition. Of course make sure you are using Riplaces to make your transition even faster. Riplaces are elastic, no tie laces that allow you to slip your running shoe on like a slipper, no tying needed. Use fullcircle to receive a 10% discount on a great pair of laces.

    Happy Transitioning!

    Remember to comment if you liked this blog and or have any questions you’d like me to answer regarding triathlon training, racing or heath and wellness.

    Wishing you Well,
    Coach Erinne

     

  • Blogs, Run

    Turn Down the Volume

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    What’s up Runners and Triathletes?

    Have you signed up for your next 5k, 10k, 13.1 or 26.2?  It’s Running season!
    Most of the programs you are following right now teach you absolutely nothing about HOW to run. Instead, they have you turning up the volume of running, week after week despite your lack of energy and niggling injuries. This is a sure recipe for disaster!

    Can you imagine training all those weeks only to come up lame on race day because you only trained based on volume?

    Running more does not always make you a better runner, especially if you have poor posture and have any imbalances in your core muscle strength and limited flexibility.  Who doesn’t have imbalances?  No one is perfectly balanced or symmetrical. 

    After years of study and analysis it is becoming apparent that there is a better and smarter way to train for your next running race.

    I invite you to join us on Sunday, October 11, 2015 for Run Essentials – We’ll meet at Coral Reef Park in Miami.  Click this LINK for details and registration – LEARN how you can avoid the status quo and do things differently this year!

    Wishing you well!

     

     

  • 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.