training tips

  • Blogs, Mindset

    How Triathletes Improve Performance: The Power of Small, Consistent Gains

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    Why incremental gains lead to long-term endurance success

    When most people start a fitness journey, they imagine dramatic change.

    Six days of training per week.
    Massive workouts.
    Immediate results.

    But real progress—especially in endurance sports like triathlon—doesn’t work that way.

    You don’t start with a perfect training schedule or elite-level discipline. You start small. Then you adjust. Then you improve.

    Long-term success isn’t about going all-in for two weeks and burning out.
    It’s about stacking small improvements over time.

    Incremental gains may feel insignificant day to day, but they compound into major progress.

    Track Your Progress or You’ll Miss It

    One of the biggest mistakes athletes make is failing to track progress.

    If you don’t write things down, it’s easy to forget how far you’ve come.

    Training logs, benchmarks, and regular check-ins help you see improvement that might otherwise go unnoticed.

    What you don’t write down, you discount.

    Tracking your progress allows you to:

    • See performance improvements
    • Identify what’s working
    • Stay motivated during slower periods of growth

    Over time, those small data points tell a powerful story.

    Why Athletes Lose Focus on Their Goals

    Many people abandon their goals not because they lack effort, but because they focus on the wrong things.

    Typically, athletes fall into one of three traps:

    1. Focusing only on the outcome
    Winning the race. Hitting the podium. Qualifying for an event.

    2. Focusing on the gap
    Comparing where they are now versus where they want to be.

    3. Focusing on someone else’s path
    Comparing their training or progress to another athlete.

    While these things can provide perspective, obsessing over them can be discouraging and unproductive.

    Instead, start by asking yourself three questions:

    • Where am I ultimately trying to go?
    • How far away am I from that goal?
    • What can I learn from athletes who are pursuing something similar?

    Then shift your focus to the most important question:

    What is within my control today?

    Control the Process, Not the Outcome

    Many athletes get distracted by things that don’t actually improve performance.

    They worry about:

    • What someone else ran for their splits
    • Conditions they can’t control
    • Trying to rush results

    Instead, the most successful athletes focus on the process.

    Start small.
    Start steady.
    Trust that consistent work will create results.

    You won’t change everything overnight.

    But over time? You absolutely will—if you commit to the process.

    The Truth About Success in Endurance Sports

    We love the highlights of success:

    • Race wins
    • Personal records
    • Podium finishes
    • Recognition

    But here’s the reality most people don’t talk about:

    The path to success is often boring.

    It’s early mornings.
    Repeated drills.
    Consistent workouts.
    Small improvements that feel almost invisible.

    But that repetition is exactly what creates elite performance.

    Success doesn’t happen overnight.

    It happens through consistency over time.

    A Simple Exercise to Start Improving Today

    Choose three skills you want to improve this month.

    Focus only on things within your control.

    Then create a specific drill or habit to improve each one.

    Examples:

    Goal: Improve race-day pacing
    Drill: Practice negative splits during two weekly training runs.

    Goal: Improve swim efficiency
    Drill: Add two weekly technique sessions focused on form drills.

    Goal: Manage training time better
    Drill: Plan and schedule workouts the night before.

    Small, focused actions repeated consistently will create real improvement.

    So ask yourself:

    What three things will you work on this week?

    And more importantly…

    Are you willing to commit to the process?

     

     

    Curious about Full Circle’s Triathlon Transformation program?
    You too can become a triathlete! Use this link to schedule your FREE Triathlon Breakthrough Session Now! 

    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, Testing

    Take Your Training to the Next Level: The Power of Testing for Peak Performance

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    We are testing this week!

    It’s that time of the season when we need to retest or test for the first time if you did not aat the beginning of the year.
    If you are not assessing, you are guessing, and testing eliminates the guesswork of knowing how hard to train in your intervals and races.

    All of this makes you faster- which is what we all want, RIGHT?

    This is how it should work.

    1. Train for a minimum fitness level to avoid injury while taking your tests. This is typically a 4-6 week base/ build training program that focuses on technique, lots of drill work, and zone 1, 2, and 3 training- which means keeping intensity lower to help you build an aerobic base. If you already have a base, you  can test you right away.

    2. After a recovery week, perform your swim, bike, and run tests. There are many options for different types of tests, but it is key to keep as many of the parameters the same every time.

    For example, if you perform a 1-mile run test as your type of test for the run. AIm to have the same breakfast, perform the test at the same location on the same day and in the same conditions as the previous test.

    It’s impossible to have everything the same, but as much as possible. Be sure to wear your heart rate monitor and Garmin watch for the run and swim tests, and use a calibrated bike computer for bike test to record the total time for the tests and collect all your data -the power, pace, and rpms all yield important information.

    3. Create your training zones based on your tests. Most athletes don’t know how to do this, but I can help. This is the most important step because, without training zones, you are training blind.
    If you only have three speeds—easy, medium, and fast—you are leaving a lot of guesswork in your training.

    With precise training zones based on your test performance, you create specificity in your training, yielding repeatable performances for the distance of the race you are training for. It’s quite simple, but most athletes just wing it! I think it is a huge waste of time and energy when you can get the information so simply and then train accordingly.

    This is how I help the FC athletes get faster race after race.

    Are you ready to get serious about your training, stop wasting time, and start training like a pro?

    Efficient, personalized training can transform your approach and help you achieve what once seemed impossible.

    Curious to learn more about how we can help you reach your tri goals?

    Take the first step by filling out our get-to-know-you form here.

    Then once you complete the form, providing as much detail as you can so we can focus on the highest leverage tweaks to optimize your training and performance…

    At the bottom of that form is a link to schedule a one-on-one session with me.

    5 spots are available each month. Space is limited.

    Simply select a time that works best for you! Talk soon. : )

  • Bike, Blogs, Run, Swim, Testing

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

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    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, Race Specific, Run

    Mastering The Miami Marathon: Tips For Insider Success

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    The Race Is Sunday, Are You Really Ready?

    Tips + a video walk through to feel confident and calm before race day

    Race week can feel like a sprint and a marathon all at once. You want to be prepared… but you also want to relax.
    That tension wanting to be ready but not wanting to overthink it is totally normal.

    In fact, I just posted a video walking through key race-week preparation on YouTube practical, simple, and focused on feeling calm, confident, and ready for the big day. (Watch it below or click through to the full video on YouTube.)

    Click here to watch: 9 Tips for Miami Marathon Race Week

     

    #1. Rest Is Not Optional, It’s Strategic

    I know you are concerned about losing fitness when you take rest days or easy days, but this is so untrue.

    When you rest, you get stronger and faster because your body can recover, rebuild and assimilate all the training stress you have been applying to it over the last few weeks.

    This doesn’t mean sitting on the couch and eating ice cream.

    An easy week leading to the race means reduced overall volume and a few well-placed ORPS (Over Race Pace Sprints). See a sample week at the bottom of this blog.

    #2. Eat for Success before, during, and after the race

    Can you imagine driving your car without putting gas in it? How far do you think it would go? How fast?

    Not very! That is my point.

    Plan your pre-post and during the race nutrition NOW.

    This one factor can throw all your hard work down the drain.

    You can be the fastest, strongest runner out there, but if you don’t fuel up well, your body cannot deliver the performance you desire.

    Why risk it? If you want some suggestions on pre-race meals, check out my blog, Top 3 Tried and True Pre-Race Breakfasts. This is highly individualized so stick to what you have used in training for your race and adjust slightly for higher performance on race day.

    Always choose real food while not on the race course. As a healthful tip, too much sports nutrition is not healthy!


    #3. Stretch

    With reduced activity this week, you may be feeling a little tight. Break out the foam roller and get in the sauna and or hot tub and stretch your whole body a few times after your easy runs this week.
    #4. Write out a Race Plan and stick to it

    A race plan is something I recommend, so you have a map to follow to guarantee success.

    Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including your race day goals.

    This includes:

    • Eating meals that will support your race; complex carbohydrates, quality protein, and good fats.
    • What sports nutrition will you use during the race, and when to eat it
    • Warm-up training routine
    • Your goals for the race itself
    • Heart rate and pacing plans during the race and

    Your recovery details post-race- (What’s your reward??)

    This can be as detailed or simple as you like. The important thing is to write out your goals in a positive light.

    Avoid statements like, “I hope I don’t quit.”

    Instead, write, “I will run at my goal race pace from aid station to aid station,” or “I will hold 8:15 minute miles for my last 3 miles.”

    You may also want to include any concerns about the race and write out your solutions to them in case they occur.

    For example, if you are concerned about how to pace the bridges in the race. Pace yourself more gradually as you start the climb, so you have energy at the top of the bridge to run down with momentum and good form.

    Or another example would be if you are worried about pacing yourself for your goal time, use an app that can create a pace chart to follow to help keep you following your plan toward your goal.

    Then, I would include goal finishing times based on solid training paces and heart rates you know you can achieve, so you aren’t guessing your finishing time. Then announce it to your friends and on social media!


    #5. Sleep

    I know, you are superhuman and can get by on 5 hours of sleep a night; Wrong!!!

    You are only fooling yourself.

    Yes, you can do this a few days a week, but if you are consistently sleeping 5 hours or less a night, you are being less productive and sacrificing a good performance from your body and brain; the research is there.

    I’m a big believer in putting science to the test. Get eight-plus hours of sleep for five nights in a row, and I guarantee you will feel superhuman even without caffeine!

    #6. Get Your Race Packet Early

    Pick up your packet early. Wear your compression socks, and browse the expo as you sip some organic coconut water. Then, get off your feet. Avoid the chaos.

    #7. Mantras

    Half and full marathons are long distances, and you can lose focus easily during the race.

    Pick a few mantras to keep you present “in the moment” and focus on your breathing.

    Some of my favorite mantras are:

    “Fast Arms, Fast Feet”
    “Quick Light Feet”
    “I Got This”
    “Right, Left, Right, Left”
    “Fall Forward”
    #8. Hit the port-o-potties before you start

    There are lines of people for the bathrooms along the race course; avoid the wait by emptying your bowels before the race starts.


    #9. Start with a Disposable Water bottle

    So you can skip the lines at the first three aid stations. Add a pinch of natural sea salt or your favorite electrolytes. You can get to the aide stations farther down as it gets less crowded.


    #10. Smile

    Have fun and enjoy every second of this opportunity to race! Cheer your fellow runners, and be grateful for your awesome, strong, and successful body.

    Now, have an awesome race!

    I am wishing you all your best race 🏃🏻🏃🏻🏃🏻🏃🏻🏃🏻

    Namaste,
    Coach Erinne


    BONUS: Sample Week Leading up to Race Day

    Monday
    Sleep in, stretch using a foam roller and write out your race plan; Put your race plan for the weekend and send it to your coach for feedback, and get a massage.

    Tuesday
    Start with a dynamic warm-up, an easy 20-40 minute run at your aerobic threshold (AE) (180 – age = heart rate average for this run). In other words very easy! Include a few 4 x 1 min ORPS (over race pace sprints) slightly above your goal race pace. If you are just racing to finish, keep it steady and include a few pick-ups in intensity. Finish with a total body stretch and core routine specific to running.

    Wednesday
    Easy 45-minute swim or bike followed by total body foam roll and stretch. Visualize your entire race exactly as you want it to go and use all your senses and emotion of how it will feel to be out there running and crossing the finish line with your goal time.

    Thursday
    Similar to Tuesday

    Friday
    Day off, mental and physical prep; pick up your packet today.
    Saturday

    Run race warm up 15-20 min, with 2-3 x 1 min ORPS. Stretch, compress and rest. Follow your nutrition plan for the day, and prepare for temperatures accordingly with layers.

    Sunday
    Race Day, make it a great day.
    Follow your plan, and don’t forget to SMILE and Enjoy!
    You Got This!!!

    If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today, or better yet, click here to schedule your FREE Triathlon Breakthrough Session. This is a complimentary 30-minute session to ask me anything about triathlon, health, and wellness, or holistic lifestyle/nutrition.

    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, Metabolic Efficiency Specialist, Mom, and much more.

     

     

  • Blogs, Race Specific

    Are You Training Enough?

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    Are You Training Enough for the distance of your next triathlon?

    Do you need more/ less training?

    Here are the guidelines I use with my athletes here at Full Circle Coaching.

    We have guidelines to help you progress to your desired goal race distances. It is essential to follow your training plan as it is laid out, day by day, week by week, month by month.

    Our training plans are progressive, based on your individual assessments of fitness and technique in the three sports, and build in volume as your body adapts to the training load.

    When you are not consistent in your training, miss workouts, and take days/ weeks/ months off, you cannot return to where you were when you left off.

    You must start back at a lighter volume to avoid getting injured, which happens often if this is not taken into consideration.

    In general, here are some hours/weeks to aim for:

    Beginner Tri Program– 20-30 min/ week of training 5-6 days/ week. 1-2 of each swim, bike, run, and bodyweight strength

    Sprint Triathlon – 5-8 hours per week – 2 swims, 2 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

    Olympic or International Triathlon– 8-12 hours/week- 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

    70.3 / Half Iron Triathlon– 8-13 hours/week – 2-3 swims, 2-3 bikes, 2 -3 runs/ week, plus 2 total body strength sessions.

    140.2 / Ironman Triathlon – 10-16 hours/ week – 3-4 swims, 3-4 bikes, 3-5 runs/ week, plus 2 total body strength sessions.

    Frequent, shorter training sessions are always better than longer HERO sessions. Your body will adapt to training much better with regular short training sessions week after week with regular rest weeks that have lighter volume.

    Longer training sessions must be gradually built up to prevent injury and burnout.

    Please trust the process of the progressive training plans that work and communicate if you have questions about volume and or intensity.

    If you are not hitting the volume prescribed above, achieving the race day results you desire is difficult! You may need to adjust the race distance you have chosen in order to be successful.

    You can not “FAKE” a triathlon. It is a sport that requires discipline and consistency. That is truly why I love it so much. It requires the work in order for you to be successful. There are NO Shortcuts!

    The sense of accomplishment across the finish line in a triathlon is a feeling unlike anything else in the world! It’s is life changing.

    Are you looking for this type of Transformation in your Life?

    MY 16-WEEK FULL CIRCLE COACHING 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.


    The first step to grabbing your spot before they’re gone is filling out the application below!

    Click here to apply for the Full Circle Coaching Program.

  • Blogs

    Are you training in the Black Hole?

    The Black Hole of endurance training is at about 75-85% of your maximum effort.

    So many triathletes spend WAY too much time at this effort level and wonder why they are not getting faster!

    One of the secrets to improving your performance is working at the 2 ends of the spectrum, on the edges of the black hole.

    Low Aerobic Training or LSD, Long Slow Distance training and Vo2 Max or Speed work training.

    Most of my athletes are doing exactly this right now in their training blocks and getting faster test and race times plus, PR’s (Personal Record’s).

    This equates to training in your zone 5 energy system and requires a lot of recovery time in your zone 1. Staying out of the middle in the black hole!

    If you don’t do the recovery interval at zone 1/2 effort you will not be likely to hit all of your intervals because you are not giving your body a chance to recover and go hard again, repeatedly.

    This is a big fat mistake if you want to get faster.

    Working these 2 ends of the spectrum is going to help you get the MOST our of your training!

    Ready to take your training to the next level? Join me for my FREE 5 day Challenge – Triathlon Reset on July 12-16th, inside my private Triathlon Obsessed Facebook group.

    You’ll learn exactly what you need to do to become the best triathlete you can be in 2021. There’s still time to finish out the year strong. See you in the challenge.

    Share this information with a friend who might want to get fast too!

    Also, Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule a call. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.

    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.

  • Blogs

    The Time is…

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    The Time is…

    If you’re looking for a sign, THIS IS IT.

    • This is the sign you’ve been waiting for.
    • This is the sign to take action you’ve been delaying.
    • This is the sign that “I’m waiting for a better time” is nothing but a lie we all tell ourselves. 

    So, I’m sorry (not sorry), to end the story of “I’m waiting for a better day.” There is no better day. Today is it!

    You just got THE SIGN, after all…

    Start right now. Take one step in the direction you want, even if you feel unconfident or anxious. Do one thing to begin reaching your goals. One action leads to another and another… 

    It doesn’t matter what those goals are. Maybe you want to do an ironman or a sprint triathlon, get in better physical shape, start eating right, improve a relationship, or save more money.

    The point is that all of these things involve a commitment of DOING – and a commitment of doing, again and again OVER TIME.

    Time doesn’t start when you want it to, or when it’s convenient for you, or when everything in your life lines up in a perfect row. That’s what we call a fantasy.

    The reality of living YOUR life on YOUR terms? That starts with action. RIGHT NOW.

    If your best Triathlon is one of those things you are deciding to take on now, Please join me for my upcoming Free 5 Day Facebook Challenge . I’ll be addressing the 5 things you struggle with in training for Triathlon based on my latest survey.

    Time Management
    Overcoming and preventing Injury
    How to get faster
    What to eat, and when to eat it
    How to deal with fears, anxiety and overwhelm and of course how to get started!

    Click HERE to Get on the list NOW Starts July 19th at 11 am

    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.