Swim

  • Blogs, ROCKSTARS, Run, Swim

    He Couldn’t Swim a Year Ago… Now He’s a 70.3 Finisher

    Rockstar Triathlete: Raul Garcia

    Coaches Notes:

    Raul had a lot of fear about training and racing in a triathlon.

    He almost died as a child in a near-drowning accident, and he tried cycling but did not feel safe cycling in Miami.

    I was excited about the opportunity to help him overcome these fears with my Performance Program, which covers every aspect of triathlon training, including mental skills and building his belief in what was possible for himself.

    We got to work first in the water- helping him feel safe, regulate his nervous system, and breathe while in the water to override his trauma. I also taught him EFT (Emotional Freedom Technique, also called Tapping) to help him calm his fight-or-flight feelings and reprogram his belief in his ability to survive in the water and swim through it.

    His tears of joy when he swam across the pool successfully were simply profound.

    He is a true warrior for pushing through the fears most people would never face, and I’m so proud of him!

    The bike confidence came from getting a bike and a proper bike fit from Coach Dennis, and from practicing bike-handling skills. After riding solo for a few months doing intervals, he was ready to join the group ride and have confidence in his ability to ride on the road in the group. No one is allowed on our group ride unless they are vetted for bike-handling skills.

    The run he had so much experience in, but never put in the effort to get faster. So implementing run testing and training zones helped him understand how to train to become a faster runner.

    After a few short-course races, he really wanted to go for the 70.3- So Ironman Gulf Coast 70.3 was it.

    Even with a shortened swim and terrible weather on race day, he had had an amazing day. He kicked fear to the curb!

    Raul, you are a true Rockstar Triathlete! Let’s go get that full Ironman in the books! Thanks for choosing Full Circle Coaching for your journey.

    Meet Raul

    PROFESSION
    Dentist

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

    I like to set big goals for myself. I have completed 25 half marathons, 8 full marathons, and 5 Spartan races.

    A year ago, I did not know how to swim, or ride, or even own a bike, but I had a random thought while riding my wife’s townie to the Key Biscayne half-marathon last April 2025. Maybe I can do a Triathlon?

    I asked my old friend Maria who she would recommend for triathlon training, and she recommended Erinne Guthrie. I looked up Erinne on Instagram and reached out.

    What is your “A” race for this season?

    It was the Gulf Coast 70.3 Half Ironman last weekend.

    What are your next BIG GOALS?

    Probably Haines City, 70.3 in December, and I think there is now a full Ironman in my future in 2027.

    Then I think I’ll settle back into shorter local races, stay at the half-Ironman distance, and keep my running to half marathons. The Miami full is probably going to stay as my one marathon every year.

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

    Well, this week was a dream come true!
    SWIM – I had ZERO swim ability when I first started training. I cried in the pool during the first lesson with Erinne at Shenandoah pool.
    I was feeling sorry for my childhood non-athletic self on day one.
    I really struggled with the swim at a pace of 4:00/ 100, and now I’m under 3:00/ 100 and on race day with the current I was flying!

    BIKE – I also had ZERO Bike skills, having tried cycling in 2014. I felt like I was going to hurt myself or be hurt riding in Miami, so I sold the bike. I did not feel comfortable in the group rides, I was slow, did not like drafting, the bridge scared me. I did not like the early morning training and I did not understand exercise fueling.
    I had you younger children at the time and would say it was a good decision back then.
    But now I’m in a different place in my head and my business. My kids are older, I could afford to splurge on a coach, a new bike that fits me, and a triathlon is a much better fit. The triathlete dynamic and mind suits me better, and I like the variety of the workouts. The overall fitness of the sport is great.

    I loved the gym for the last few years, but I always thought that many gym-goers couldn’t even run a mile. I do like the functional aspect of fitness, strength, plus swim, bike, run, and mindset and healthy nutrition, it’s just a more well-rounded health journey.


    RUN – My run is also better; My run technique and the more natural running shoes have all helped. Knowing my training and racing zones and heart rate tracking are all beneficial. My times are a little faster. More than improving on the clock, I’m getting older and not slower than some times in my half from my mid-40s- 12 years ago!
    That feels so great! When I finish a race, I feel good.
    My recovery time is much shorter; my body is not as worn out as it was years ago, when I did not prepare as well and did not nourish my exercise as I do today.

    Name 2 or 3 things that you feel will make the biggest difference in your triathlon journey. 

    #1 Erinne!
    Erinne’s Performance Program, accountability, and Training Peaks workouts, learning to track training through the Garmin data analysis, and Tricalc3 are all good things that helped me improve my performance.
    Coach Dennis Phipps provided great support with my comfort on the bike; the bike fitting and selection of a new bike were key in helping me enjoy riding.
    The Full Circle Coaching team members’ support and inspiration have been an unexpected blessing.
    We are all in it for different reasons, but the team is incredibly supportive of one another.

    What excites you the most about being involved in triathlon?
    The variety of the sports, it keeps the workouts interesting never bored. Race days with other team members is fun to share common events.

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

    Give it a try you will be surprised to find a support group to your goal. A coach that is vested in your commitment. Holding you accountable to help you achieve your goals.

    READY FOR YOUR BREAKTHROUGH?
    If you’re tired of guessing and want real structure, support, and results like Raul, let’s talk.

    Book a free call with me to learn more about our coaching programs and see if we’re the right fit for your goals.

    👉 Click here to book your call

    Do you have what it takes?

  • Bike, ROCKSTARS, Run, Swim

    From Zero Triathlon Experience to Winning FIRST Place in her Age Group

    • Comments Off on From Zero Triathlon Experience to Winning FIRST Place in her Age Group
    • by

    Rockstar Triathlete: Christy Mitchell

    Coaches Notes:

    Christy joined my 8-week beginner Tri Program as a stepping stone on her journey to her full Ironman in December in Oman. She had never done a triathlon before and signed up for a Full Ironman- That’s really brave.

    We decided to start with the lower-level beginner tri program to improve her fitness and help her complete her first triathlon before advancing into the Performance Program, which includes all the evaluations and long-course details to start preparing for the Full Ironman in December.

    The results are in -1st Place in her age group! That does not happen by accident. Christy attended the group sessions to get the feedback she needed to improve every aspect of her triathlon performance. She attended the weekly group coaching calls to learn how to recover, eat, drink, and pace for the race.

    Way to go, Christy! Thanks for proving once again how well the 8- week Beginner Tri Program prepares you. And now we have an awesome foundation to build on for the Performance Program for the Full Ironman!

    You are a Rockstar Triathlete, Christy! Thanks for trusting Full Circle coaching with your triathlon Journey!

    Meet Christy

    Profession
    Fintech Business Development

    Why did you choose FCC to help with your triathlon journey?
    To crush Ironman with a smile on my face, injury-free! (: While I have done swim, bike, run, separately prior to FCC, I’ve never done a triathlon race before. I wasn’t confident about my open water swim abilities or biking outside in Miami. I wanted to elevate my performance and find a local community as I strive towards my goals!

    What is your “A” race for this season?
    Ironman, Oman Dec 2026. To prove to myself and those around me that nothing is impossible. I don’t want to live life with regrets or let fear deter me from doing ambitious, awesome things! I also want to be living proof that through discipline, consistency, and a smart plan, one can do ANYTHING.

    What are your BIG goals?
    To crush Ironman with a smile on my face and injury-free!

    Tell me about your success to so far! What were some of your biggest improvements in performance for each of the following? Swim, Bike, Run and Nutrition / Health.
    I came first in my age group at the Las Olas Half-Olympic race (my first-ever triathlon!)
    I went in with no expectations – just an open heart to do my best and to learn and improve in my next race.

    Swim – The Las Olas waves were treacherous, but the open-water swim training has been incredibly helpful in preparing me to handle these conditions. The training helped me gain these abilities: staying calm, bilateral breathing, sighting, and practicing efficient swim form to conserve energy.

    Bike – Perhaps the bike is where I’ve seen my biggest improvements. I started with no outside bike experience, cycling in Miami, no clip-ins, scared to drink, not able to shift gears effectively, and not able to bike over the big bridge. I conquered all of those things. A few months later, I’ve gained so much confidence, speed, and fitness that my bike speed helped me place first in my age group!

    Run – As a runner with a sprinter background, I never really practiced pacing, paid attention to my cadence, or refrained from over-striding.

    FCC has helped me immensely with the track workouts to run efficiently while avoiding injuries.

    I feel confident that I’ve built a strong base where my speed and endurance will continue to improve.

    Nutrition – I now have a special appreciation for its role. I used to train on an empty stomach and suffered many upset stomachs and felt tired. With FCC’s help, I now fuel properly with the right food prior to, during, and after training. I feel good!


    Name 2 or 3 things that you feel will make the biggest difference in your triathlon journey.
    Training with a community that motivates me to show up and improve… even when I feel tired. A very well-thought-out training schedule by the coaches that addresses all aspects of swim, bike, run, nutrition, strength & conditioning, race plans, etc.

    What excites you the most about being involved in triathlon?
    The opportunity to improve my athletic abilities while enjoying the beauty and nature of Miami!

    What would you say to another person who was on the fence about joining our training program?
    Give it a try! The coaches really know what they’re doing and the community is so supportive and inspiring!

     


    READY FOR YOUR BREAKTHROUGH?
    If you’re tired of guessing and want real structure, support, and results like Christy,
    let’s talk.

    Book a free call with me to learn more about our coaching programs and see if we’re the right fit for your goals.

    👉 Click here to book your call

    Do you have what it takes?

  • Bike, Blogs, Nutrition, Run, Swim

    Can you really stay healthy on vacation? Yes—and here’s how.

    • Comments Off on Can you really stay healthy on vacation? Yes—and here’s how.
    • by

    My friend asked me how to eat healthy in Rome Italy
    So I thought I’d share my reply to her here!

    First of all the food in Italy is better – plain and simple- few ingredients are healthier and real food is better super to digest.

    We compared the ingredients of Nutella, potato chips and drinks- all had zero chemicals or high fructose corn syrup.

    It truly irritates me that the USA cares so little about the quality of our food that causes us to be one of the sickest countries in the world!🌎
    More on that later. 😉

    I’m gluten intolerant in the USA but here I have eaten pizza, pasta and bread on most of my 10 days here, with zero negative side effects.

    This is called living 80/20.
    And Italy is my 20.

    I am super clean at home – 80% of the time.

    And because of that my body can handle the 20 % I am not being clean!

    I chose the ceviche, lamb, steak, pork for most of my dinners and only had bites of pasta and a few full servings.

    I did eat bread and drink wine with almost every meal except breakfast, which I never do at home but “When in Rome, do as the Romans do”

    I did have my HCL- digestive enzymes and Gluten Ease and DigestZen but only had a tummy ache one time!

    And of course I took my bitter melon when I drank wine.

    At home even 1 glass of wine gives me a hangover.

    In Italy I felt great every day!

    Walking around 15 miles in Rome and climbing 1000’s of steps I definitely kept some fitness.

    Using a gym in Florence and open water swimming in Maiori on the Amalfi Coast was so beautiful and helped me mix in some training while being lazy on the beach and boat.

    I again did not obsess about my fitness.

    Sometimes it’s good to just Let Go and enjoy!

    Choosing to keep moving in whatever way you can while traveling is a choice just like any other.

    But very doable.

    Hope you get your 20 % in a beautiful different amazing place like I did!

    Happy Summer, Happy Training!

    Oh and if you want to learn more about living 80/20 and how to Not Diet, but find your perfect balanced way of eating, training and living-
    Check out my Holistic Lifestyle and Nutrition Essentials course.

    Details here- we start a new cohort in July!

    If you’re curious about what’s possible with your training we got you covered. Help us get to know you and were you are in your training so we could better support you.
    Click here to fill out our get to know you form. We would love to connect and help you accomplish your goals!

    Want to chat instead? Schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: 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 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.

  • Bike, Blogs, Race Specific, Run, Swim

    Beat the Heat: Smart Strategies for Training and Racing in Hot Weather

    • Comments Off on Beat the Heat: Smart Strategies for Training and Racing in Hot Weather
    • by

    It is HOT! The hottest it’s ever been in the history of the world, according to the news!
    Please be careful when training in the heat.

     

    Training in the heat can cause excess dehydration, high heart rates, heat stroke, and even death if you are not careful. But you can do lots of things to help your body handle the heat and still be able to train and race. With the right strategies, you can not only cope but thrive in the heat. Here’s how:

    • Gradual Heat Acclimation.
      Start with 15-30 minutes of heat training and increase gradually each week based on your race distance. This can help your body acclimate to higher temperatures. It’s a good idea to plan some of your training at the exact time of day you will be racing so your body gets used to the heat both mentally and physically.

     

    • Post-Workout Sauna Sessions
      Incorporate sauna time after workouts to simulate heat stress, enhancing your body’s cooling mechanisms. Remember to hydrate adequately afterward. Sauna- sitting in a sauna post-workout for 15 minutes, building up to 20-30 minutes, can help you get used to the heat as well. If possible, do not drink water while in the sauna, but please hydrate with electrolytes post-sauna.

     

    • Optimize Hydration and Electrolytes
      Increase fluid intake before, during, and after workouts. Add electrolytes to your drinks and consider salty snacks to replenish sodium lost through sweat, like organic pickles or olives. Your body uses more calories and energy to keep core body temperatures down. I suggest sips of cool hydration every 10 minutes minimum in general while training, but especially if the heat is on.

     

    • Cooling Techniques
      Use ice packs, cold towels, or cooling vests during training. Pre-cooling with air conditioning or cold showers can also help lower core temperature before workouts. Add extra sea salt to your food and in your water bottles. Remember to add a good-quality electrolyte mix. My favorite is the watermelon electrolyte supplement from Body Health. Organic coconut water is also helpful for added electrolytes. Cool towels and sponges are sometimes offered on the race course. Using this in training works great too! Apply them to your forearms, forehead, back of your neck, and crotch area- be careful not to get your socks wet in your shoes which can cause blisters. Cool forearm sleeves can also be helpful.

     

    • Adjust Training Times
      Schedule workouts during cooler parts of the day, such as early morning or late evening. If that’s not possible, opt for shaded routes or indoor training. But if your run will be at midday in the heat you must train that way!

     

    • Dress Appropriately
      Wear light-colored, moisture-wicking clothing to reflect sunlight and facilitate sweat evaporation. A visor can shade your face without trapping heat like a full cap.

     

    • Listen to Your Body
      Pay attention to signs of heat exhaustion: dizziness, nausea, excessive fatigue. It’s okay to slow down or take breaks. Safety first! Pre-Cooling- being in air conditioning or under a fan before training or racing can help you handle the heat longer. Keep your face shaded with a visor instead of a closed-off baseball cap, and stay away from black helmets and race and training kits; black increases heat!

     

        Implementing these strategies can make a significant difference in your performance and safety during hot weather training and racing.

        Happy heat training and racing!

        If you’re curious about what’s possible with your training we got you covered. Help us get to know you and were you are in your training so we could better support you.
        Click here to fill out our get to know you form. We would love to connect and help you accomplish your goals!

        Want to chat instead? Schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: 

        https://calendly.com/info-dutq/triathlon-breakthrough

        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 Full Circle Performance Program. 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, ROCKSTARS, Swim

        Rockstar Triathlete: Christine Coppola

        • Comments Off on Rockstar Triathlete: Christine Coppola
        • by
        — Age: 47 Profession: VP, HR Why did you choose FCC to help you on your triathlon/health and wellness journey? FCC helped me through a comeback to triathlon, not just physically but mentally and emotionally. Mental strength and resilience is a huge part of marathon/channel swimming, and I feel like I am in good hands with Erinne/FCC to not only train the body, but also train the brain. What is your “A” race for this season? Done! Catalina Channel is done, but English Channel will be A race for 2025 What are your BIG goals?  -Complete English Channel swim Sept 2025 – Completing this will earn me the Triple Crown in open water swimming (20 Bridges, Catalina Channel and English Channel are the 3 swims in the Triple Crown) – I would love to do the Oceans 7 and it would be a very long term goal. What were some of your most significant improvements in performance for each of the following? Swim, Bike, Run, and Nutrition/Health. Please include any Personal Records and Goals achieved. I was happy that even though I was training very long, I took the speed weeks seriously and when I did swim tests they always improved. I also got a little better about strength work but improvement area still for sure. Name 2 or 3 things that have made the biggest difference in your journey – Taking the time to recover – Allocating time for speed work – Hitting my long swims – Mental/focus What would you say to another person who was on the fence about joining our training program? I think Erinne/FCC is flexible when it comes to changing goals. I went from trying to get back in shape and training for a marathon at first, to getting back to long distance tri, then pivoting to ocean swimming.

        Do you want results like these?

        Check out the Beginner Tri Program and make sure to book a call to get $100 off your registration! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Transformation 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 more. [/vc_column_text][/vc_column][/vc_row]
      • Bike, Blogs, Race Specific, Run, Swim

        Beat the Heat! How to train and race when it’s HOT outside!

        • Comments Off on Beat the Heat! How to train and race when it’s HOT outside!
        • by

        It is HOT! The hottest it’s ever been in the history of the world, according to the news!

        Please be careful when training in the heat.

        Training in the heat can cause excess dehydration, high heart rates, heat stroke, and death! But you can do lots of things to help your body handle the heat and still be able to train and race.

        • Practice training in the heat gradually. Start with 15-30 minutes and increase based on your race distance. This can help your body acclimate to higher temperatures. It’s a good idea to plan some of your training at the exact time of day you will be racing so your body gets used to the heat both mentally and physically.
        • Sauna- sitting in a sauna post-workout for 15 minutes, building up to 20-30 minutes, can help you get used to the heat as well. If possible, do not drink water while in the sauna, but please hydrate with electrolytes post-sauna.
        • Hydrate and fuel a little extra than you think you should. Your body uses more calories and energy to keep core body temperatures down. I suggest sips of cool hydration every 10 minutes minimum in general while training, but especially if the heat is on.
        • Add extra sea salt to your food and in your water bottles. Remember to add a good-quality electrolyte mix. My favorite is the watermelon electrolyte supplement from Body Health. Organic coconut water is also helpful for added electrolytes.
        • Cooler drinks can help while training in the heat, but be careful with cramping in the stomach if the drink is too cold; one tip is to hold the ice water in your mouth for a few seconds before swallowing and take smaller sips.
        • Cool towels and sponges are sometimes offered on the race course. Using this in training works great too! Apply them to your forearms, forehead, back of your neck, and crotch area- be careful not to get your socks wet in your shoes which can cause blisters. Cool forearm sleeves can also be helpful.
        • Pre-Cooling- being in air conditioning or under a fan before training or racing can help you handle the heat longer.
        • Keep your face shaded with a visor instead of a closed-off baseball cap, and stay away from black helmets and race and training kits; black increases heat!
        • Never skip an aid station on the race course; reduce your pace to keep moving forward as needed.

        I used every single one of these tips while riding across the desert during RAAM in 2022. They make a big difference when racing warmer races for my athletes and me.

        Happy heat training and racing!

        Join my private Facebook group, Triathlon Obsessed, for tons of tips and triathlon support!

        If you’re curious about what’s possible with your training, schedule your FREE Triathlon Breakthrough Session and let’s do it! Click here: 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 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.

      • Bike, Blogs, Run, Swim, Testing

        Full Circle Coaching Training Tips: Are you in the Zone?

        • Comments Off on Full Circle Coaching Training Tips: Are you in the Zone?
        • by

        Are you using Training Zones to guide your training and racing?

        Let’s get real—are you actually training smart, or are you just training hard?

        Many triathletes fall into the trap of thinking that pushing themselves harder, faster, and longer is the key to improving performance. But if you’re constantly training in the wrong zone, you could
        be working against your own progress.

        At Full Circle Coaching, we focus on smarter, more efficient training. That means knowing which training zones to be in and when.

        👉 Here’s why your training zone matters:
        Your body uses different energy systems depending on the intensity of your workout. If you’re always pushing at high intensity, you’re likely burning sugar instead of fat, which leads to quick exhaustion, slower recovery, and eventually…burnout.

        Training in the right zones helps you:
        ✅ Build a solid aerobic base (your “engine”)
        ✅ Improve fat-burning efficiency
        ✅ Increase speed without extra effort
        ✅ Recover faster and stay injury-free
        ✅ Peak perfectly for race day

        But here’s the catch:
        Without proper testing — like metabolic efficiency testing or heart rate testing — it’s nearly impossible to know your true training zones.
        You’re just guessing…and guessing leaves results on the table.

        Want to train smarter, not harder?
        At Full Circle Coaching, we help our athletes identify their exact zones based on real data, not assumptions. It’s one of the biggest game-changers for improving performance while keeping training sustainable and fun.

        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: 1 mile, 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 “Skill before Speed” 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 you with a minimalist, specific training plan that gets you stronger, faster, and ready to race at your best.

        👉 Fill out our “Get to Know You” form so we can learn more about your goals, current training, and how we can support your triathlon journey: Click here

      • Blogs, Swim, Testing

        It’s All In The Details

        • Comments Off on It’s All In The Details
        • by

        We are in the thick of tri season, and races are happening every weekend.

        Are you keeping up with your training?

        Have you had setbacks with illness? Are you feeling tired? Has life happened?

        This is all a normal part of the journey, it is happening to everyone, but can all be prevented by paying attention to the details in your training plan.

        The details:

        Nutrition: If you are not fueling to support your training, you will burn out or get sick. Your body will ensure that happens because it cannot trust you to get the nutritional support and rest that it needs to keep going.

        You can avoid this if you fuel properly before, during, and after training.

        It’s simpler than it seems. Eat to fuel your training with unprocessed, one-ingredient carbohydrates, fats and proteins – examples would be sweet potato, avocado and any animal protein you enjoy.  Time your nutrition before and after with real food and use clean sports nutrition while training.

        Now is not the time to try to eat carnivore or fast. Your body needs fuel to perform!

        I believe we need good whole-food organic supplements to help with the added stress that triathlon puts on our bodies and lifestyles. By this I mean not synthetic vitamins but vitamins made from organic foods that your body recognizes and can use to support any deficiency’s that you are not getting from your food.

        Sleep: it is the best recovery tool. DO NOT neglect your sleep.

        If you do, you will pay. It’s not a question of IF, but WHEN your body forces you to recover because you have not gotten enough sleep. 7-9 hours/night is ideal. If you get a 6 or less, make up for it with a nap or longer sleep the next night. Please do not give me the excuse of not having enough time- stop scrolling on social and go to bed earlier!

        Strength Training: it is sometimes more important than swimming, biking, or running.

        If your body lacks the structural/muscular strength it needs, the repetitive movements of swimming, biking, and running can cause overuse injuries.

        On those days when you simply cannot get out the door for your swim, bike, or run, make sure you get 20 minutes of strength training.

        Buy your equipment and have a set of dumbbells right next to your desk.

        Have a mat set up and a pull-up bar in the doorway.

        Do some squats, lunges, rows, and push-ups every day.

        You will be amazed at how much your tri performance will improve by not neglecting your strength training!

        All of these details are an intergral part of my Triathlon Transformation Training Program. This is how I’ve helped 1000’s of athletes over the past 27 years acheive their triathlon dreams.

        Will you be next?

        Are you ready to take your triathlon training to the next level? Don’t let setbacks hold you back any longer. It’s time to prioritize your nutrition, sleep, and strength training to unlock your full potential.
        Let’s get to know each other better – fill out this form and let’s work together to achieve your goals.

        Your journey to success starts now!

      • Blogs, Swim, Testing

        Dive into Speed: 3 Tips to Amp Up Your Swim Race Performance

        • Comments Off on Dive into Speed: 3 Tips to Amp Up Your Swim Race Performance
        • by

        Many of you just finished Swim Miami, and maybe you want to get faster for your next open water swim race.

        3 Techniques to Improve Your Speed in Your Next Open Water Swim Race

        Video analysis
        Getting a video of your swimming technique above and below the water is a simple way to get faster. Then, you can correct your technique by doing the drills prescribed by an experienced coach who can identify the areas you need to improve without changing your training! You will go faster if every stroke, kick, and breath is more streamlined. Smooth is fast in swimming. (Please set up a call with me if you want me to analyze your swim stroke virtually! Book a call here)

        Speed Work
        If you add speed training just 1 day/ week, you can unlock your potential for speed in races. Speed work examples would be: 30 x 25 on :45 seconds; 20 x 50 on 1:15 or 10 x 100 on 2:30.

        Practicing speed and technique in the open water
        So many swimmers only swim long distances in their open water swim training, but including speed work and technique drills in the open water will help you maintain the speed and technique in the open water where you will be racing!

        Need help?
        Stop fighting your stroke, breathing, or the open water. With Swim Essentials, you’ll learn how to breathe easier, Balance so there is no drag, kick with efficiency and speed, stroke with power, and swim with ease and go fast when you want to!
        Connect with me here to learn more about our Swim Essentials program. 

         

      • Bike, ROCKSTARS, Run, Swim, Ultimate Tri Camp

        From Being Hit by a Car to Starting his Triathlon Journey: Meet UTC Rockstar Mark Testoni

        • Comments Off on From Being Hit by a Car to Starting his Triathlon Journey: Meet UTC Rockstar Mark Testoni
        • by

        [vc_row][vc_column][vc_column_text]

        Rockstar Triathlete: Mark Testoni

        Coaches Notes:

        Mark and I met a year ago and almost started coaching when he was hit by a car on his bike. We had to postpone training until he recovered, and camp was the perfect kickstart to his training program. He could swim, bike, and run again, so I invited him to join us. 

        Since we have three different coaching levels at Ultimate Tri Camp, he started on day one in the C group and had enough fitness to enter the B group on day 2.

        I’m super proud of Mark for putting aside his hesitation at being a newbie and simply embracing his own process and learning each day. 

        His progress has been impressive, and I’m super excited about his 2024 Tri Season. We will start with a few sprints, move to International Distance, and end the year with a 70.3. 

        Let’s Do this, Mark! You are a Rockstar Ultimate Tri Camper!

        Age: 68

        Profession: I am a semi-retired military and tech industry executive. I am currently Chairman of cBEYONData, a software and tech services firm. 

        Why did you choose Ultimate Tri Camp for help in your triathlon journey?
        As an older athlete new to the sport, I wanted to learn and hear the experiences of others in the sport. I am pretty much a novice, but I have experience as a modestly successful distance runner from many years ago.
        Avid Peloton rider in recent years. Nowhere near a lap pool in 50 years.

        Coach Erinne articulated how the camp could help—and it did!

         

        Please share your BIG goals and how Ultimate Tri Camp supported you:

        1. Understand how to approach training and recovery. Discussions and listening to the experiences of athletes and coaches are all amazingly helpful.

        2. Become an effective swimmer at a distance. I arrived at camp with the ability of your average rock—floating was a challenge 😂 . I learned a number of swim drills. I watched and was very much inspired by the rest of the group and their great abilities. I am very motivated to improve—I will soon.

        3. Want to complete a 70.3 when ready—so inspired beyond watching and listening to everyone at camp. I’m a determined person, and everyone was so encouraging—I have no doubt I will get there.

        Tell me about your successes so far:

        I spent my past year recovering from a cycling accident and some secondary physical challenges. Camp timing was perfect as I am starting to ramp up.

        1. More confident in the water.

        2. Improved running and biking technique.

        3. Signed up with FCC for the complete Triathlon Transformation training program!

        What were some of your most considerable Improvements in performance at Ultimate Tri Camp?

        Swim: Arrived: swimming like a ‘listing ship.’ Departed: drilling properly and more focused.
        Bike: Better technique with riding in groups and climbing
        Run: Improved body and arm position
        Nutrition/Health: Comprehend the purpose of supplements and their use.
        Mindset: inspired and highly motivated.

        Name 2 or 3 things that have made the most significant difference in your triathlon performance after participating in Ultimate Tri Camp:

        1. Inspiration—from the athletes and coaches. Each gave me ideas, lessons, and shared experiences that genuinely moved and motivated me—even more than I could have ever expected.

        2. Network—knowing so many others with FCC is a resource, help, and encouragement.

        3. Knowledge—learned so much.

        What excites you the most about being involved in triathlon? 
        It’s the ultimate sport, where you work and compete primarily against yourself to achieve goals, yet collaborate with coaches and other athletes to pursue goals. It transcends specific abilities and drives focus, preparation, and determination. I am very excited to drive toward objectives in parallel with a great team.

        What was your favorite part of Ultimate Tri Camp?

        I’d be lying if I said it was the ‘ice plunge’ 🧊 😂. The people and camaraderie were second to none. I’ve used the word ‘inspired’ a ton at camp and after. I owe so much to everyone who attended; it boosted my journey.

        What would you say to someone on the fence about attending Ultimate Tri Camp?
        Go! It’s a safe environment for interested athletes at any level or point in their journey.

        Are you coming back next year?
        Absolutely

        Do you want results like these?

        Join us at Ultimate Tri Camp 2025 and learn cutting-edge swim, bike, run, and strength training skills to improve your speed and efficiency.

        Ultimate Tri Camp is a 7-day event guaranteed to improve physical and mental performance.
         The Ultimate Tri Camp experience touches your soul and empowers your performance like nothing you’ve ever tried.  It’s the perfect venue to fine-tune your training and get you RACE READY!

        All level triathletes are welcome.  Our triathlon camp programs are specifically designed to zone in and strengthen skills based on your athletic level.

        Register before April 15, 2024, and get 30% off the registration fee (payment plans available). Click here to register 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 more.

        [/vc_column_text][/vc_column][/vc_row]