Blogs

  • Blogs, Mindset

    Mental Skills; Do You Have What it Takes?

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

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

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

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

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

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

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

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

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

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

  • Blogs, Mindset

    Suffering Meltdown?

    What’s Up Triathletes?

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

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

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

  • Blogs, Mindset

    Oops I did it again

    Oops I Did it Again… by Coach Erinne Guthrie

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

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

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


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

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

    Power Via Nutrition

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

    For your smoothie please consider adding:

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

    Raw Greens powder (Where to buy)

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

    This LINK will take you there! Thanks a bunch!

  • Bike, Blogs, Run, Swim, Testing

    Rock Star Training Tips: Are you in the Zone?


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

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

    How we do it at FULL CIRCLE COACHING:

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

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

    Next Step:

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

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

     

     

  • Blogs, Mindset, Race Specific

    PLAN Your Race & RACE Your Plan

    PLAN Your Race & RACE Your Plan

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

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

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

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

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

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

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

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

    Curious about Full Circle’s Triathlon Transformation program?
    You too can become the triathlete you always dreamed of! Use this link to schedule your FREE Triathlon Breakthrough Session Now! http://WWW.SCHEDULEYOU.IN/5ZISVAU

    Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.

  • Blogs, Nutrition, Testing

    Are you burning fat

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

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

    Why Metabolic Efficiency?

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

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

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

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

    Testing

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

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

    Are you ready to get tested?

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

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

     

     

  • Blogs, Mindset

    Mind . Body . Balance . Meditation

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

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

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

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

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

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

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

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

    Here is a second Free meditation from the workings of OSHO

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

  • Blogs, Mindset

    “Kaizen” One of Full Circle’s Core Values

    Kaizen – Japanese for “improvement” or “change for the best,” refers to philosophy or practices that focus upon continuous improvement.  Setting goals, creating the plan to get there, following the plan and putting it all together on race day-This is how to reach your goals in triathlon- continuous, steady improvement!  You weren’t born swimming, biking and running, it takes time to master the skills of each sport.

    Triathlon was only just invented in the 80’s!  It takes a few years of consistent training in all 3 sports to be able to put it all together well.  I am not saying you have to wait a few years to get better because every individual is different and will excel at different rates.  However, I have seen it time and time again when there is consistency in training and recovery, great things happen.

    Of course, having a coach will greatly increase the learning curve.  I speak to many athletes each week who have big triathlon dreams but tell me they want to wait until they are more in shape to hire a coach.  Training with a coach from the beginning will help you avoid making simple mistakes that me or my athletes or all the triathletes who came before have already made over the last 30 years. You get the benefit of jumping to the front of the line in terms of experience, technology and innovation.

    From the beginner to the most experienced triathlete, I truly believe that everyone can benefit greatly from having a coach.  I always use a coach for myself as well. Having someone besides yourself and your ego to consult with is essential.  A coach can guide you on every detail of triathlon training and racing.  There are so many details within each discipline; swim, bike and run along with strength (injury prevention), nutrition and of course, putting it all together.  It can be a big commitment or a simple one. Just need to find the coach that works for you.

    There are many things to consider when looking for a coach, but they need to be able to meet you where ever you are with respect to ability and skill level, time commitment, and expectations.  Personalities need to mesh too, every coach won’t work for every athlete. I personally like to work with athletes on a closer higher level so I can help them achieve the results they are seeking. However this year I am offering a group program, reach out to me for more information,  erinne@fullcirclecoaching.co.  See below on tips to consider when looking for a coach and a coaching program.

    TIPS:  Some things to consider when looking for a coach or training program.
    Budget- You get what you pay for!  Are you looking for a social club?  Other athletes to train with?  A more laid back approach where there is no commitment from you in the way of feedback and logging training?  If you answered yes to any of these then a group training plan is the best choice.  Please consider however if you do not receive the results you were hoping for it is not the plan or the coach’s fault, a generic plan will not specifically help you as an individual to improve your limiters. If you are looking for more contact from your coach and you have some specific time goals then you may be ready for a more one on one approach to coaching. This type of coaching can get you where you want to go in a shorter period of time. Also, using technology like a garmin can help the communication and measurement of improvement. This however will require more od a financial commitment and deeper relationship with your coach that should improve over time. Weekly feedback is a must and having the coach be able to see you whether in person or with video is always a bonus.  It all depends on what your goals are, what you want to achieve and how fast you want to get there.

    Time- Knowing how much time you have to train on a daily, weekly, monthly, yearly basis is another important factor to consider if you want to hire a coach.  There are plenty of FREE training plans online that you can download and fit into your schedule.  However, if you have these triathlon goals and you have no clue how to fit them all in hiring a coach is the way to go.  Many coaches will change your training schedule according to your work, family and other life commitments and still allow the training you need to reach your next PR (Personal Record).  Also the longer you work with a coach who you gel with the better the results tend to get over time.  That is a win, win!

    Experience- Your coach’s credentials are not always the whole story.  It is a great idea to consult with your perspective coach and ask about their education and experience in coaching, training and racing.  A good coach should have a little bit of everything and maybe specialize in one area.  Another good thing a coach should have is the ability to have a whole team to support the coaching practice. One coach can’t be all things to every athlete. It is an added bonus if your coach has a massage therapist, bike mechanic, physical therapist, strength trainer, sport psychologist or any other specialist or strategic partner to refer athletes to  that support the same vision for their athletes.  Please don’t be fooled by the coach who may be an excellent athlete but have difficulty transferring that knowledge to others they are coaching.  Every athlete is different and requires different stimulus, recovery, and strategy.  Finding a coach that understands this and allows for KAIZEN is the right choice, not necessarily the one that can beat you at the race!
    Do your research, ask the questions, try a few classes and find the coach that inspires and motivates you to achieve your triathlon dreams!