Blogs

  • Bike, Blogs, Race Specific, Run, Swim

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

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

    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 per a 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 last year. They make a big difference for me and my athletes racing warmer races.

    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.

  • Blogs, Erinne

    I’m Not Your Typical Triathlon Coach

    I’m Not Your Typical Triathlon Coach

    When you shop around for coaches, you may find many of the same old kind of coaching.
    A monthly membership fee in return for a training plan – with little to zero accountability.

    I don’t know about you, but that does not work for me.

    I am a triathlete just like you and I expect a lot from anyone who coaches me.

    I expect my coach to practice what they preach. If my coach is not healthy and in shape and training and racing for triathlons – they will not be my coach!

    Me and my team of coaches are all triathletes and have over 50 years of combined training and coaching experience. We all train and race and know exactly what it takes to improve in the sport using our proven training programs that get results and help you to keep improving.

    Today I wanted to share how my coaching program is VERY different from the mainstream. 

    In my Triathlon Transformation Coaching program, I help you have a relationship with your body that allows for your best performance.
    I teach you how to train and fuel yourself to thrive in the sport of triathlon and life.

    I help you each step of the way to your first triathlon or you 100th.

    The goal is constant steady improvement no matter what your experience level is.

    We use evaluations to assess your exact skill and fitness level and then create the training program based on these evaluations and field testing to help you improve in a step by step process that guarantees results.

    These evaluations are what make the training program individual to you.

    Please don’t hire me if you want to train with no specificity or focus, get injured and burn out with tons of junk miles!
    We will not be aligned, and the results won’t come.

    If you are ready for a triathlon transformation using your personal strengths and improving your limiters to achieve your triathlon dreams with a proven scientific training plan,
    here’s my application to join my 16-week Triathlon Transformation Triathlon Training Program.
    After you fill it out, take the time to set up a Triathlon Breakthrough Session to learn more about working together. We will review your triathlon goals and dreams and I’ll explain exactly how my program works and we can decide together if we are a good fit to work together.

    I’m accepting five more spots this month! Just in time to finish 2023 with success!

    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.

    Get started with my 16-week Triathlon Transformation Triathlon Training Program by filling out this application.

  • Blogs

    4 Months To Your Fastest Triathlon, Guaranteed!

    4 Months To Your Fastest Triathlon, Guaranteed!

    What would it mean to you to know exactly the steps to take for your fastest triathlon in just 16 weeks?

    If you don’t already know, 
    I’m Coach Erinne Guthrie,
    Chief motivating officer at Full Circle Coaching, LLC since 2010 –
    The Best Holistic Triathlon Coaching Company in the World.

    I did my first triathlon back in 1997 and I have completed over 350 endurance events since then, as well as coached 1000’s of athletes across 1000’s of finish lines worldwide.

    Hundreds of podiums have come as a result of my 16-Week Signature Triathlon Transformation Training Program.

    Are you next?

    Getting faster is simple and not as hard as you might think.

    If you follow my proven step-by-step process, you are guaranteed your fastest triathlon in 4 months, not years!

    How does it work?

    We start with You!

    Learning everything about you –

    • Your Triathlon Dreams.
    • Your lifestyle.
    • The amount of time you have to train.
    • Your skills in each of the 3 sports, and past racing experience.
    • Any past injuries and your commitment level.

    “When you have a dream, you don’t need a crisis”

    Fulfilling dreams is what a thriving life is all about!

    In my program, we do not teach you how to survive your triathlon.

    We teach you how to thrive and transform your life through the sport of Triathlon. You are reading this for a reason!

    Next, We evaluate you from your toes to your nose.
    – What is your current fitness level?
    – What is your skill level in the swim, bike, run?
    – What is your strength and mobility level

    Because without strength and mobility, you are setting yourself up for injury.

    What is Your lifestyle?

    – Your family commitments – they are the priority, remember?
    – Your work life/ balance?
    – How much time do you realistically have to train?

    These things are so important because they ultimately dictate the race distance you can train for.

    After all the evaluations using video analysis and simple field testing anyone can perform, we then create your ideal training program.

    Support and Accountability

    Our team of coaches are all USAT Certified and have over 40 years of combined experience.
    We are with you every step of the way.
    From your first day with us to the finish line and typically a lot longer!
    Your life will forever be transformed.

    We have:

    • Weekly Coaching Calls to help answer your questions and provide support.
    • Unlimited text communication on weekdays.
    • Equipment guidance and Race day support.
    • Technology support, and of course.
    • Our fantastic tribe of athletes – which is like no other.

    Like attracts like, and this group is so caring, supportive, and inspirational.

    Does it Work?

    Hear all about my happy triathletes successes on my Rockstar Blog.

    Does this sound like something you desire?

    To learn more – Please fill out this Application and set up your Triathlon Break-Through Session.

    I can’t wait to hear from you!

    Wishing you well,
    Coach Erinne

  • Blogs, Mindset

    If You Want to Change Your Actions, First Change Your Values

    If You Want to Change Your Actions, First Change Your Values

    Have you ever felt like a phony?

    Like you weren’t “walking your talk”?

    I’m talking about a time when your ACTIONS did not line up with your stated VALUES.

    I’ll give you an example. Some people say reading is important to them. But they can’t tell you the last book they read. If they actually valued reading, they’d say, “I read the new Mel Robbins book last week.”

    It’s not simply a matter of being inauthentic or disingenuous.

    It’s called cognitive dissonance – when your actions don’t match (what you claim to be) your values.

    In times of cognitive dissonance, you can try to change your actions, sure.

    But if you’re finding that difficult, you should examine your values.

    For example, around getting healthy by training for a triathlon, if you don’t actually value your health, then you’ll continue struggling to do the training, eat right, and develop good habits around that value.

    So, start examining yourself.

    • Do you cherish health for today and for the future – or is it just something you’re “supposed” to care about?
    • Do you understand the connection between daily habits and long-term health – or is it academic at this point?
    • How do you see yourself in the future – strong and capable, or weak and helpless?
    • Whom do you admire – Successful triathletes who glow with vitality, or couch potatoes who can’t be bothered?

    You need to decide what’s ACTUALLY important to you. What kind of person you truly want to be. 

    When you answer those questions, the right actions follow quickly and effortlessly.

    I believe in you so much that I already know the answers to these questions. I have every faith you can walk your talk – and even learn to RUN with it.

    If you’re like me and you value a long-term healthy lifestyle, my 16-Week Triathlon Transformation Program is an excellent way to “walk the walk” of your values.

    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 by embodying what it means to value a healthy lifestyle.

    If you’re ready to start “walking your talk”, fill out my Triathlon Transformation Program Application and let’s get started!

  • Blogs

    Why We’re Compelled to Seek Personal Growth

    Growth and movement are good things, Right? You bet! They’re even NATURAL. They’re essential elements of life. Nothing is more accurate for me.

    So, it’s only natural that we are compelled to seek personal growth as we move forward in our journeys. We’re as much a part of nature as anything else.

    Well, that’s true for those with a growth mindset. I’d say that covers roughly half the people I know – including people like you, who are seeking paths to improvement through the sport of Triathlon.

    I’ve noticed a funny thing about people like us with this “growth mindset.”

    Once we walk one path of improvement, go through a learning process, or reach a goal… Well, we’ll start on another one! 

    We know that GETTING something at the end of the journey isn’t the only value.

    We know that the journey itself is at least half the attraction.

    We are naturally curious.

    We like to improve ourselves.

    We are not afraid of change, not so worried that it freezes us in place.

    The other half? Well, they’re of a “fixed” mindset. Absent curiosity. Unwilling to change. Maybe even afraid to try something new.

    For them, success means staying still and hoping nothing bad happens.

    But guess what? LIFE HAPPENS! 

    You and I know it, or we wouldn’t be communicating with each other. We don’t just accept that fact about life. We embrace it. 

    When you crave self-improvement, you’re more engaged with the world, with other people, and with yourself. You’re more inquisitive, more accepting, and less likely to be pushed around – because you’re confident enough to go with the flow when necessary. You seek challenges and opportunities to grow.

    So, bravo to you!

    If somebody else wants to cower and hope, don’t let it deter you from your next challenge, journey, or attempt to grow and move forward.

    It’s your nature, after all! And we are here to help.

    If your next self-improvement journey includes making it across a triathlon finish line or making it across the finish line in less time, you need to know about my 16-week (virtual or in-person) Triathlon Transformation Training Program.

    This program gives you the ideal blueprint to help you get faster for your next triathlon.

    You’ll 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.

    Here’s why it’s different from other training programs:
    With 26 years of coaching 1000’s triathletes, I discovered the biggest struggles are:

    • You don’t know what you don’t know when it comes to learning the exact skills to succeed in the triathlon sport.
    • Improving strength and increasing energy are the secrets to preventing injury and burnout.
    • Other programs push athletes beyond their ability with wasted junk miles and excess volume leading to disappointment and failure.
    • In this program, the focus is 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.

    I’ve got five spots available for July. Take the first step today by filling out this application.

  • Blogs, Mindset

    How to Make Your Dreams Come True

    Everybody has a dream.

    That’s the easy part – to want something so bad that it seems like no one else can possibly understand. To think that hope and desire are enough. 

    But it’s a tiny percentage of people who follow through on their desires and actually create an extraordinary outcome for themselves.

    So, if you’re pondering a desired outcome, first decide if this dream is something you want in a realistic sense.

    Do you want to run a marathon or finish a triathlon, or does it sound nice?

    Some dreams are just nice fantasies – which is fine.

    But the dreams you want to actually bring to life? Those require planning, action, discipline and consistency.

    You really can have the life you want – if you work for it. Here’s how.

    1. Be specific. 
    2. Be realistic.
    3. Be on fire with passion and dedication.
    4. Create a plan and start acting on it.
    5. Include short-term and long-term goals.
    6. Review progress and be flexible as you work through the plan.
    7. Stay confident and consistent.

    These principles apply to healthy living, as well. That’s why…

    I’m giving away my proven step-by-step process in my FREE training, The Ultimate Guide to Triathlon Success: From Start to Finish Line, that every Triathlete must have to:

    • Get FASTER
    • Increase POWER
    • Gain SPEED
    • Avoid Injury
    • Sidestep Burnout

    Join me on Thursday, August 17th at 12pm EST where I’ll cover:

    • What it takes to make your dream a reality.
      (Hint: It’s different from what you think and is much simpler than you know.)
    • The importance of evaluations and testing.
      If you are not assessing, you are guessing. Knowing your baseline in every aspect of the sport is critical to becoming a successful Triathlete. This allows for creating an individualized plan of action that leads to guaranteed success.
    • The exact process in my 16-Week Training Intensive that guarantees success across your next finish line – no matter the distance.

    Click here to save your seat – It’s FREE!

  • Blogs, Mindset

    Let Your Imagination Run Wild for Your Bucket List

    Let Your Imagination Run Wild for Your Bucket List

    All right, friends! I have a super-fun project for you today.

    Today, you’re going to work on your bucket list. If you’ve gotten lost since making New Year’s resolutions, or if you never prioritize yourself, or if you’ve forgotten the importance of dreaming big, then this is going to make your day.

    The phrase “bucket list” has become widely known to illustrate things you want to do at least once before you die – before you kick “the bucket.”

    Some bucket lists might include parachuting out of an airplane… watching the sunset in Hawaii… Completing an Ironman …….. or running the Boston Marathon…

    There are no limits. No rules. Whatever you want!

    So, let’s do it. Grab a pen and paper, or type it on your laptop or phone in the notes section right now. There’s no minimum or maximum number of items on your bucket list. Just put down anything you’d like to do at least once in your lifetime.

    Dream big.

    Let your mind – and heart – wander in all sorts of directions. Places to go, yes, but also … people to see, projects to build, events to complete, or emotions to experience… You don’t have to be “realistic,” either. If you want to be Princess Leia for a day, write it down!

    It’s all up to you.

    When you finish the first “brainstorm” style list, maybe go back and do a light edit. There might be some redundancies or potential groupings. There might be ACTUAL WAYS to do some of the fantastical stuff (like seeing Coldplay or riding a rollercoaster at a theme park).

    But don’t judge yourself. 

    Indulge yourself. Remember, your bucket list is all about YOU. Nobody gets to say, “You can’t do THAT,” about anything on it.

    Then, try to get specific. It’s one thing to say, “I want to see Paris.”

    Great!

    Let’s go deeper. “I want to see Paris… and walk into that bakery shop I saw in a movie… and smell the pastries… and tear open the fresh croissant.”

    Have fun with this. Feed your sense of adventure and of play. Recall what you dreamt of as a child and consider if you still have those aspirations. What will bring you joy?

    Are there items on your list that you want to pursue now? Or are you happy to leave most of them for “someday” …?

    Both can be nice. You decide!

    If you are reading this from me- Completing an Ironman or finishing in a specific time, Completing a sprint or Olympic distance Triathlon, Losing 50 lb’s to get healthy, or Getting faster will be on your list.

    If that is the case, I’d love to help you on your journey to check that item off your Bucket List!

    Use this link to fill out the application for my Triathlon Transformation Program, and then follow the prompt to set up your call with me.

    Triathlon Transformation is a 16-week Program gives you the ideal blueprint to help you get faster for your next triathlon.

    It 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.

    Click here to apply for my 16-Week Triathlon Transformation Program.

    Let’s do this

    Check Check Check!

  • Blogs, Mindset

    How Do You Challenge Yourself to Grow?

    How Do You Challenge Yourself to Grow?

    For any living thing, growth is life itself.

    Humans have an innate need to grow, improve and learn. There’s nothing wrong with it – it’s only natural. It’s one of the 6 Human Needs Tony Robbins says drive us all.

    Think about your own desire for growth. Where does it show itself? Does it drive you to good things – only or mostly? Have you come upon any danger signs indicating you’re trying for too much too soon?

    Tony says that if you’re always pursuing growth, you’ll avoid boredom and attachment to people or things. You might thrive by pushing boundaries but want to move on too quickly from relationships. He recommends diving deep to master new topics or skills and remembering the importance of emotional and spiritual growth through self-examination and meditation.

    I know many people who want to grow so much that they pursue it obsessively, neglecting other aspects of life – other human needs – that will bring them balance, peace, and lasting success.

    We can always chase “the next thing” – and never really appreciate what we have.

    But if we cling too tightly to what we have, we’re blocking our human nature from growing.

    It all comes down to choices and balance. That’s a tricky dance for everyone. It is a core principle of my life and of Full Circle Coaching.

    The solution is rooted in the same healthy habits that sustain us all and improve our chances of healthy growth: regular exercise; healthy diets; stress management; quality sleep.

    You can’t grow without them.

    There is still time to join my Nutrition Essentials Program where we dive deep into all of these topics and so more to help you keep growing. Click here for more info!

  • Blogs, Race Specific, Recipes

    Top 3 Tried and True Pre-Race Breakfasts

    Many triathletes are confused about what to eat for breakfast when they start to move away from the traditional sugar laden, carb heavy breakfasts like oatmeal and boxed cereals (dead food!)

    The following 3, are tried and true breakfasts that deliver nutrients as well as perfect proportions of fats, proteins and carbohydrates. My goal with offering these suggestions is to encourage eating real food before a race or hard training session so that you can get quality nutrition into your body before having to resort to sports nutrition for simple ease of use during a race. There are however lots of great options on the market now to keep it real even during a race. Look for those tips in an upcoming post. Also, for your convenience I’ve added links for purchasing information for the products I recommend. Just hover over the items in bold and click.

    Chia Seed Pudding – Super quick and easy. You can make it the night before and keep it covered in the fridge.
    2-3 tablespoons of organic chia seeds
    ½-1 cup of Real Coconut Milk,
    1 -2 tablespoons of Paleo Valley Bone Broth Protein
    Add a handful of organic almonds or walnuts, organic berries, organic banana- raw honey or maple syrup to taste. A pinch of real salt to include some minerals and electrolytes and you are good to go for a delicious nutritious snack or breakfast

    2-3  organic eggs cooked in coconut oil any way you like
    ½ –    1 whole sweet potato with real grass fed butter or coconut oil.
    I usually bake the potato the night before, have half for dinner and the other half with breakfast warmed up in the pan I cooked the eggs in. 

    Naturally smoked wild caught salmon with avocado and chia seeds (wrapped in a nori roll)with a squeeze of lemon – This is definitely my favorite pre-race meal. I actually learned about the salmon from an ultra -runner who ate it before every long run event. Salmon is easy to digest and has tons of great protein and omega 3 fatty acids. Paired with ½ avocado and sprinkled with hemp hearts and real sea salt and a squeeze of lemon or lime- It is the perfect pre-race/ training meal or snack.

    I know many of you would never even think of any of these items as breakfast food because we are so conditioned to our typical American breakfast of cereal or Eggo waffles that has negative nutrients and are actually harmful to your health.

    But I can tell you from personal experience, eating low sugar/ low processed food with higher nutrient value just makes you feel and perform better.

    Please test any of these out before you actually use them before a race.

    Never try anything new on race day, especially nutrition!

    Ready to learn all the best nutrition plans for your ultimate performance on race day along with every day?

    My Nutrition Essentials is starting June 6th.

    This program covers all the details about why the Standard American diet (SAD)s making everyone fat.

    It is truly up to YOU and you alone to take charge of your health through your daily nutrition, sleep, thoughts, and movement. There is no quick fix or wonder drug that does not have negative side effects.

    Join Nutrition Essentials by clicking here!

  • Blogs, Nutrition

    One of the Quickest Ways to Nutrition Success

    One of the quickest ways to nutrition success

    One of the tried and true methods for gaining control of your food, your body, and your life is to write down what you eat.

    Having coached hundreds of people on their nutrition and fitness, I know that people almost ALWAYS underestimate how much they eat and overestimate how much water they drink.

    When you write it down, you face that reality!

    Now, here’s the thing…

    You can’t just write it down at the end of each day or once every 3 days and expect it to work. It takes accountability in that moment.

    When you try to recall, you forget things – it’s inevitable.

    So, I’m giving you a template that you can use to track exactly what you’re putting into your body. Print it out and use it to your advantage! This will give you a truly accurate picture of what you’re doing so that you can assess yourself and move closer to achieving the results you desire for your health and your body.

    Here’s the link to download your free nutrition log template, and as always, if you need further support, I’m here for you!

    I use this template with all of my Nutrition and Triathlon Transformation Clients so we both get an accurate idea of where we can make positive changes. Learn more about it all the details of my Nutrition Essentials 6 week group or Individual course.

    Yours in Health,
    Coach Erinne Guthrie
    786-586-6057