Blogs

  • Blogs, Mindset

    The Power of Knowing your “Why”

    The Power of knowing your “Why”

    If you want to achieve a Big Goal, then you need a good motivator — a primary reason why you want to do a…. triathlon, start to exercise, eat right, and live a healthy lifestyle.

    We talk to athletes about this all the time.

    Everyone has a powerful, compelling reason why they decide to train for an Ironman, lift weights, run, swim, do yoga, run a marathon, and more.

    Here are just a few of the most universal:
    • Maintaining a healthy weight
    • Enjoying sports, hobbies and playing with kids
    • Social interaction
    • Physical and mental health
    • Treatment of chronic pain or conditions
    • Better quality of life
    Get on the podium
    Qualify for a world championships
    Confidence

    Do any of those strike a chord with you?

    Any reason is a good reason. Heck, you don’t even have to have one. But many people like to remind themselves of their primary driver. It can give you a boost when you’re not feeling motivated.

    And it can guide your choices about how to spend your time and energy.

    The next time you say to yourself, “Why do I even bother doing this…” remember the power of your very own WHY.

    It can save you from eating foods that aren’t in alignment with your goals, skipping workouts, & even quitting altogether.

    Remember, those who achieve GREAT things aren’t motivated all the time…or even most of the time.

    But, their WHY is more important than their comfort.

    You can create that for yourself too, my friend.

    If you are ready to take action on your WHY please use this link to set up your Triathlon Breakthrough Session!

    If you’re ready to take action on your WHY, please use the following link to set your Triathlon Breakthrough Session! https://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.

  • Bike, Blogs

    Group Ride 101 – The basics of group cycling and why you should do it

    Group Ride 101 – The basics of group cycling and why you should do it

    Group Ride Definition – As a group, you either ride single file or side by side in order to share the work. The rider(s) at the front set(s) the pace and take most of the wind. The riders behind are drafting.

    Why include group rides in your training program

    • As a triathlete learning to ride in a group improves your skill as a cyclist.
    • You also get the benefit of riding longer with less effort if you are drafting so you can increase your time in the saddle in a fun group ride setting.
    • Stronger cyclists can also benefit from pushing harder and going faster in a group setting and getting rest as they take turns at the front.

    It’s important to know what type of group ride you are joining as there can be different goals for the group effort.



    Communication is essential as mentioned above, discuss the purpose of the ride before you leave. What is the speed you will aim to maintain and how long are you riding. Will it be an aerobic group ride where everyone plans to stay together and no one gets dropped or, a speed fest where the group will be going fast and if you get dropped you are S.O.L., (sh*t out of luck)! 

    It is also essential to communicate if you will be making any sudden movements as it affects everyone behind you. The goal is to stay in 1 or 2 lines and either rotate thru to the front or keep the same group leaders. If you are going to coast, brake, or get out of the saddle to stretch, give a hand signal to the rider behind  you to let them know so they can adjust and so on.

    Being vocal about what is coming up like potholes, water, turns and stops as well as if a vehicle is passing is essential common vocalizations are:

    • Rider, walker, runner up
    • Passing
    • Right turn
    • Left turn
    • Slowing
    • Stopping

    Don’t be afraid to be very vocal to again keep everyone safe.

    Avoid erratic movements
    Always keep your hands on the hoods or the drops of your handlebars so you have quick access to the brakes, and if you do need to brake do so gently feathering them to avoid the jerky movements.

    Before joining group ride, you must have a certain level of bike handling skills.

    • Ride with one hand and keep a steady pace so you can eat and drink and hold a straight line wiht your bike
    • Be comfortable drafting within 1 foot of the cyclist wheel in front of you so the group can stay together
    • Be able to brake quickly and effectively in an emergency situation, like a car pulling out in front of you, or another cyclist cutting you off.

    Nutrition

    • Eat real food before you go on a group ride like eggs, avocado and maybe some complex carbohydrates like sweet potato as opposed to sports nutrition.
    • Plan on having carbohydrates in your water bottle as well as electrolytes as needed based on hot or cold conditions. Always bring extra sports nutrition that is easy to access while you are pedaling to prevent running our of energy or “Bonking.” Some suggestions are Bloks, Bars, Gels, but please check ingredients and time the intake for about 100 calories/ 1/2 hour if you are riding over an hour and 30 minutes.
    • Bonking is a term used for exercising to the point where you run out of energy in the body and you feel terrible and have to stop. Not a good thing to have happen in any instance but especially if an entire group is waiting for you. 

    No Coasting
    Just keep pedaling- avoid the pedal/ coasting yoyo- when you are on the bike you should be constantly pedaling and adjusting your gears appropriately to slow down and speed up as needed. When you coast it forces everyone behind you to brake and then have to accelerate creating a yoyo effect which is very tiring, aim to pedal all the time at an rpm of 85-95 to keep the group smooth and consistent

    Turn Slower
    After turns be considerate of all the cyclists behind you and accelerate back to the given speed gradually so everyone catches up and stays together in the draft.

    Special considerations:
    A cyclist in front of you starts to fall back and there is a gap in the line. A considerate thing to do is to pass that cyclist slowly and get in front of them and ask them to get on your wheel to pull them back up and or ask the group leader to slow the pace slightly to get back together as opposed to blowing by the tired cyclist and dropping them- NOT COOL!

    Parameters to keep track of Heart rate, RPMS, Speed

    • If your Heart rate gets too high especially in the first half of the ride there is a good chance you will set yourself up to blow up- remember even on group rides the goal is to negative split or just be consistent the whole ride with regard to effort, heart rate and speed. Most groups start way too fast with no warm up and blow up on the way home.

    • RPMS– Revolutions Per Minute- 80+ is a good average rpm to aim for.

    • Speed- Group rides are the only time I ask my athletes to pay attention to their speed. It’s necessary for the group to stay together to know what average speed to hold.


    Rotating pace lines– Rotating pace lines are a great way to let everyone have an opportunity to take turns pulling the group at the front and also resting in the draft when they rotate to the back of the group.

    • Single rotating pace line All cyclists pedaling in a straight line within one foot of each other at the desired speed- say 18 MPH. Decide how long each pull will be- lets say 30 seconds. After 30 seconds at the front, the lead cyclist looks over his shoulder to make sure it is safe to move left and soft pedal to drop to the back of the line as the next cyclist MAINTAINS the same speed and takes their turn pulling. Be sure not to accelerate as you take the lead. Repeat as long as possible.

    • Double pace line Same as the single pace line, except 2 lines side by side. Decide which direction the rotation will occur- right to left or left to right. This is much more difficult but again a skill worth learning if you want to become a great cyclist.

    Light it up– It’s been proven in studies that using bike lights even during the day can help cyclists avoid being hit by other motor vehicles.

    Newbies– Should start at the back of the group but understand they will have to work harder as they slow down and accelerate more at the back of the pack. The best draft is in the front to middle of the group.

    You need more than a group ride.
    Remember you don’t become a great triathlete only riding in a group. This is just one component of your cycling training. Just because you can draft at 25 MPH does not mean you can hold this speed on your own. Your solo training still has to be included in your training program. Hills, Intervals, Strength, Speed work, Etc.

    Aero bars– Riding in your aero bars can be very dangerous because you do not have access to your brakes in this position. Only VERY skilled cyclists should attempt this in a group setting.
    But it doesn’t mean you can’t ride your triathlon bike in a group ride, just need to stay up more often then when you are riding solo and be sure to ask permission to ride in your aero bars before doing so.

     

    This is just a short list of things to know about group ride etiquette. Please subscribe to my Youtube Channel and follow me on Facebook and Instagram for more great triathlon content.

    If you are interested in improving your cycling performance, please click this link to get on the wait list for our annual Cycling Essentials Clinic. It will have a combination of both virtual and in-person training and tips.

    Use this link to get on the waitlist to join us for our Cycling Essentials Clinic event!

     

    Got questions… Use this LINK below to schedule a call with me:
    https://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, Mindset

    Your Body is Amazing

    Your Body is Amazing

    People sometimes ask why I exercise regularly. 

    Sometimes they even ask if I’m trying to make a point, or prevent aging, or hold onto my youthful vanity… On and on…

    But here’s the truth.

    I move my body because I am grateful that I can.

    If you have the ability to care for your body, then you should see exercise and healthy eating as GIFTS, not burdens. Because not everyone can, you know.

    Are you showing thanks for that every day? The more you challenge your body – THE BETTER YOU CARE FOR IT —  the more it will respond.

    Look, sometimes I don’t feel like working out. But I do it anyway. It’s a ritual of expressing gratitude. And it keeps me humble, knowing that I might not always be so strong, fast or agile.

    Our bodies change, after all.

    So give your body everything you’ve got, each and every day.

    Need help getting started? Use this LINK below to schedule:
    https://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, Mindset

    Who’s on your team?

    Who’s on your team?

    How do you feel about your healthy habits going into the holidays?

    Are you confident that you can stay on track during the busy season of eating, drinking, and schedules being thrown out the window?

    Or, could you use some friendly support?

    Recruiting and relying on an accountability team is a great way to navigate the holidays. Gather a group of people, or just one friend, and share your goals with each other. Then, check in daily to follow up, offer encouragement, and remind each other that you’re in it together.

    When you reach out for help, you’re giving it to the other person as much as you’re getting it.

    And when someone asks you to hold her accountable, she’s showing she trusts you with him/her health.

    And it works. Try it this month!

    If you need team members to support, use this link to schedule a call:
    https://www.scheduleyou.in/5ZIsVaU

    Also, you can SCHEDULE A “TRIATHLON BREAKTHROUGH” SESSION! 
    Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule     for 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 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, Mindset

    There’s still time for your 2021 goals!

    There’s still time for your 2021 goals!

    OK, it’s time for annual inventory! That’s right. Get out a pen and pad and take stock – of your 2021 goals, the progress you made, and what you can still work on before the calendar turns to 2022.

    Here’s my step-by-step guide.

    1. Write a list of your successes for the year; another list for disappointments; another for unresolved goals. Then reevaluate those to see how you feel about them now.
    2. Pat yourself on the back for your wins, and accept whatever disappointment you’re feeling. 
    3. Then let that go! Check that baggage and move ahead with a clear conscience.
    4. Next, look for opportunities to take action on your 2021 goals in the remaining days of this year. Don’t make the common mistake of saying, “Well, the year’s almost over, so I guess I’ll just revert to my old ways until January 1!”

    That last step might be the most important one.

    You’ve got to use all the time you’re given to reach your goals… even after you’ve reassessed and maybe even adjusted them.

    And you don’t want to blow your gains here in the homestretch.

    Think about it: Does your favorite football team just blow off the last 10 minutes of a game because they’re behind?

    Of course not. So, play on! And when the calendar does turn, you’ll be even better set to look ahead at the next new year.

    I have 4 spots open for my 4 month Triathlon Transformation Program- Let’s talk

    SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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, Mindset

    Are you making the most out of your life?

    Are you making the most out of your life?

    Do you remember being a kid and hearing adults say things like, “Life is short. It goes by so fast”? I thought that was crazy, because my next birthday always seemed sooooo far away. Right? 

    But the older I get, the more I realize they were right. 

    Children who were toddlers the last time we saw them are suddenly full grown.

    Neighborhoods we remember as quaint are now overrun with development.

    People we loved are gone.

    I’m grateful for this more mature outlook I have now. It’s made me even more determined to be sure I’m putting the most I can into my short time on this earth. 

    Death is a part of life, and even if we fear it, we can get some value from its certainty. It can inspire us to love ourselves and others, to live by our values, and to leave things a little better than we found them. That includes staying as strong and healthy as we can.

    I love a poem by Mary Oliver called “The Summer Day.” Her last lines sum it up so beautifully.

    Doesn’t everything die at last, and too soon?

    Tell me, what is it you plan to do

    With your one wild and precious life?

    Are you making the most of your one shot at this life?

    What’s one thing you can do today to accelerate your happiness, fulfillment, or abundance? I’d love if you’d reply and let me know.

    As I watch my mother slowly dying and letting go of her life, learning to accept this inevitability peacefully and daily, I am reminded of all the things I still desire to feel, see and do and the driving motivation is bigger than ever.

    SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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, Mindset

    The best gift to give your loved ones

    The best gift to give your loved ones

    Every year, millions of us worry about finding the perfect gifts for all the people on our list. What to buy for him, where to shop for her, and how in the world will I find This Year’s Must-Have Toy???

    And every DAY, millions of us say we’d love to take better care of our health, but we just can’t afford it.

    Well, here’s a solution for all of that: Give them the gift of YOU.

    Take the money you would spend on soon-to-be-forgotten presents and apply it instead to your own healthy living. Do you need:

    • A new gym membership?
    • Some workout clothes or shoes?
    • A coaching program to keep you accountable?
    • A cooking class, or nutrition program?

    Let’s be honest – if you’re not taking care of you and maximizing the length and quality of your life, your loved ones will suffer long-term.

    Gift-giving is about expressing love, and what better way to do it than by making the most of your body, mind and spirit on a daily basis? Plus, don’t you know they’d rather have you around longer – healthier and happier – than they’d like another sweater they’re never going to wear? 

    You’re worth it.

    YOU ARE. 

    Happy shopping.

    SCHEDULE YOUR “TRIATHLON BREAKTHROUGH” SESSION TO FIND OUT MORE! Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule for 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 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, Mindset, Race Specific

    You’re BIG race is over, now what?

    You’re BIG race is over, now what?

    The big day happened, what’s next?

    After your big race or at the end of your triathlon season it’s a great idea to go back through all the race data and your race preparation and see what worked and what didn’t. 

    Ideally, you are writing these details out within the first 48 hours after your race because your memory will fade about many things.

    I recommend starting with looking at the actual race data and filling in the emotions and feelings about what went down.

    I like to know the good things that worked and the things that sucked and everything in between.

    I am not racing with my athletes so in order for us to work together to improve race performance I need to know how they feel during each section of the race and I can see from the data if they pushed as much as they were capable of physiologically or held back.

    I can see from the data and the details about race conditions how well they handled everything and then see where we need to train differently to achieve the desired result on the next one.

    It’s also extremely important to really feel into the accomplishment of just showing up at the start line and crossing the finish line, whatever the goal, that alone is a huge success.

    So please take the time to celebrate yourself and your body and all that it is doing for you!

    Triathlons are very logistical and due to the very nature of race, 3 sports in one there are so many things that can go right or wrong on race day.

    This is easier if you are tracking your performance as I recommend with all my athletes.

    We use Garmin and Training Peaks at Full Circle Coaching to help educate you about what parameters are important to measure and how to evaluate them.

    It is actually pretty simple after you start to understand the why and the how.

    Here is a short list of parameters you have control over as you train and race.

    RPE- Rate of Perceived Exertion on a scale of 1-10
    Pain Scale- 1-10
    Heart Rate- Max and resting
    Threshold Swim Pace/ 100
    Swim Stroke Count/ lap
    Bike Power, RPMS (revolutions/ minute)
    Run Vo2 Max Pace, RPMS (footsteps/ minute)
    Run Threshold Heart rate
    Race Photos

    All of these are measurable and controllable by you- notice I do not have speed listed on the bike because I don’t recommend training with speed that is a parameter that is out of your control.

    If you are interested in learning more about how to train and race using simple data that starts with a heart rate monitor and a stop watch, I am opening 5 spots for my 4 month Triathlon Transformation Program.  Schedule a call with me now and let’s talk about it!

     

    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, Mindset

    Addressing Holiday Excuses

    Addressing Holiday Excuses

    SUBJECT: [A RANT, WITH LOVE] I’m calling it out

    I’m going to be brutally honest with you today, and I want you to know that this comes from a place of love. So, let’s dive in…

    You know how it’s a common fact that everyone flocks to health + fitness in January only to abandon it by February?

    Well, there’s more to it than that. It’s a year round issue.

    Let me tell you the thought process I have seen as a professional in the
    health/fitness/coaching industry for the past 23 years…

    It’s summertime. Kids are out of school. Things are SO CRAZY that it’s too hard to commit to a fitness routine.

    It’s autumn. Kids go back to school. There’s so much to organize and sports and routine, etc…

    It’s the holiday season – the CRAZIEST time of year (in addition to summer and autumn). There’s no way anyone can possibly commit during the holidays! It’s just too busy and the food is too tempting. Plus, my family and friends really need my attention. And then, of course, I’ll
    need a few weeks after the holidays to get my ducks in a row.

    Ever been there?
    Chances are the answer is “YES” if you’ve ever jumped on and off the commitment wagon.

    And I feel REALLY compelled to call it out because this is such flawed thinking. It’s a story we tell ourselves that we end up believing. It makes it easier to put off taking care of our health and bodies and buy into our own excuses.

    But what if your story changed?

    What if your story became something more along the lines of “My body and my health are of the utmost importance to me, so I will create time for them 365 days a year.”

    Because the truth is, we ALWAYS find time for the things that are truly important.

    When we say we “don’t have time,” we are simply saying “it’s just not a priority.”

    And that’s my rant.

    According to the faulty logic I described above, there are really only about 3 months a year that aren’t “crazy” and where it’s “convenient” to focus on taking care of you…unless, of course, other circumstances pop up, as they always do.


    Here’s the thing…

    Your body and your health aren’t a sometimes project.

    We put off the things we know we need to do until something happens – an injury, disease, or just finding ourselves deeply unhappy with the body we’ve created.

    Instead of preventative care and maintenance for our health, we wait for things to get so bad we’re forced to finally do something.

    That’s the state of many people who have believed the story about “too busy” and “seasons” and “the perfect time.”

    Please KNOW that this message, though a slightly harsh reality check, is coming to you with love. I truly want to look you in the eyes, give you a warm hug, and let you know that I believe in you.

    So, if you’re ready to write a new story for yourself, let me take you by the hand and show you the way…

    Let’s have a real conversation about how you can take action and move forward for the final time so you never have to start over again. All you have to do is comment to this post or SCHEDULE A CALL WITH ME!

    I’ve got you.
    P.S. If you know someone who needs to hear this, please forward them this message.

    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

    Manage Your Health Like a Bank Account

    Manage Your Health Like a Bank Account

    Saving money is a lot like living a healthy lifestyle. Success comes from setting priorities, making sacrifices, and taking small actions every day that add up over time.

    If you’ve already decided to eat right and exercise and train regularly, then congratulations!

    You’re on your way to building a positive balance of health.

    • Now, every time you eat an apple instead of a candy bar, you’ve made a
    deposit.
    • Every workout is interest earned.
    • Every good night’s sleep, every little step of self-care… all more in your positive balance!

    To start, make a list of your own health assets and potential roadblocks.

    Set an initial goal, and when you’ve reached it, set another that’s a little more challenging.

    Get a coach if you have questions or need support.

    Sounds like Personal Finance 101, doesn’t it? But that’s also PRIME advice for managing that “health account.”

    When you’re ready to draw on your savings and spend a bit, you’ll be ready.

    Maybe it’s when you reach a goal and you give yourself a small reward.

    Or it could be applying the power of your new habits to an activity or project, like running a 5K.

    And on the rare occasion when you slip a bit on eating right and exercising, you’ll have a solid baseline to support you.

    If you want some guidance on increasing your “health savings account “

    This is your very last chance to join my Nutrition Essentials program – Text me now 786-586-6057 for all the details; We start at 12 noon, Tuesday, November 16th.

    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.