Five Reasons Why Runners & Athletes Benefit From Yoga Courtesy of Level Yoga in Vero Beach, FL / info@levelyogastudio.com
1. You’ll breathe better: In yoga you learn to breathe from your diaphragm which helps to better oxygenate the blood. A good breath builds stamina and endurance, keeping you energized and alert through each stride of your swim, bike or run.
2. You’ll train your brain: Yoga teaches you to be present in your body in the moment. You’ll notice when your body is tensing up and how to release unnecessary tension in order to get the most out of whatever you are doing.
3. Increases flexibility: This one is a given! With more flexibility comes better range of motion, giving you an advantage in your sport of choice.
4. You’ll cultivate balance: A lot of yoga poses increase your sense of balance. Whether you’re strengthening your ankles by standing on one foot or creating balance by doing the same posture on both sides.
5. You’ll build strength from head to toe: Runners and triathletes tend to have strong lean legs and rowers build strength in their core and upper bodies. A well rounded yoga practice tones, strengthens and lengthens upper body (hey chaturanga!), core (hello boat pose) and lower body (thank you warrior poses).
These are just a few reasons some of the top athletes in the world practice yoga regularly! Did you know Mick Jagger is a yogi! His stage presence is a sport all on its own!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or better yet, click this link: http://www.scheduleyou.in/5ZIsVaU 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 much more.
Here are some quick tips you can apply this week and on race day to make it a great race.
# 1 Rest during Race Week
I know you’re concerned about losing fitness when you take rest days or easy days but this is so untrue.
Resting makes you get stronger and faster. Your body is able to recover, rebuild and absorb the training.
Now, this doesn’t mean sit on the couch and eat ice cream.
An easy week leading up to the race means reduced volume and a few well placed ORPS (Over Race Pace Sprints). See a sample week below.
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.
#2 Eat for Success before, during and after the race
You can be the fastest and strongest runner out there but if fueled wrong your body won’t deliver the performance you desire.
Why risk it?
If you’re looking for some suggestions on pre-race meals check out my blog: Top 3 Tried and True Pre-Race Breakfasts. This is individualized, so stick to what you’ve used in training for your race and adjust 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.
Follow along with this video for an awesome stretch session:
#4 Write out a Race Plan and stick to it –
A race plan is something I recommend so you have a map to follow guaranteed success.
Write out everything you will do from Saturday morning when you wake up to Sunday after completing the race, including all of your race day goals.
This includes:
Eating meals that will support your race complex carbohydrates, quality protein and good fats.
What sports nutrition you will 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 things are 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 you might have about the race and write out your solutions to them in case they occur.
For example, if you’re concerned about how to pace the bridges in the race, pace yourself more gradually as you start the climb. You’ll have energy at the top of the bridge to run down with momentum and good form.
Or, if you’re 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, I know, you’re super human and can get by on 5 hours of sleep. Wrong!!!
You are only fooling yourself.
You can do this a few time a week, but if you are consistently sleeping 5 hours or less a night you’re being less productive and sacrificing good performance from your body and brain.
I believe in putting science to the test. Get 8, plus hours of sleep a night for 5 nights in a row and I guarantee you’ll feel superhuman even without caffeine!
#6 Get Your Race PacketEarly Pick up your packet early. Wear your compression socks, browse the expo as you sip on some organic coconut water. Then get off your feet and avoid any chaos.
# 7 Mantra’s Half and full marathons are long distances and you can lose focus easily during the race.
Pick a few mantra’s to keep you present in the moment as well as focusing on your breathing.
# 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 Skip the lines at the first 3 aid stations. Add a pinch of real sea salt or your favorite electrolytes. You can stop at the aid 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, successful body.
Now go 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 foam roller and write out your race plan; Put your race plan for the weekend and send to your coach for feedback, get a massage.
Tuesday – Start with dynamic warm up then 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) at 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 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 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, 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 this link: http://www.scheduleyou.in/5ZIsVaU 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 much more.
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: 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. 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 much more.
With running season here, I want to share my video on running posture for your best run performance.
Running can be simple and easy if you tap into your body’s natural spring and the force of gravity as you literally just fall forward, and use your hamstrings to lift your heels up behind you,
Good posture is essential from toes to nose for life and running.
Think about being tall but relaxed.
Ears over shoulders. Shoulders over hips. Hips over knees. Soft knees over feet and then Fall forward from your ankles. Arms bent to 90 degrees swinging front to back like pendulums, not crossing your mid-line. Pull heels up with a relaxed ankle one at a time and repeat – NOW you are running!
Aim for 45 footsteps in 15 seconds for optimal foot cadence or foot strike.
Are you training for the MiamiMarathon or another upcoming running race? Want to become a faster runner? want to get over a running injury?
Then you need to register for my upcoming Run Essentials 2-Hour Clinic 9:30-11:30am, September 18th, 2021, at Footworks Miami. Click this LINK to register NOW!! Only $79 if you register by 9/1/21. You can save $20, before price increases to $97.
Watch your inbox for more details or on social media. Happy Running!
If you are interested in learning more about Full Circle Coaching, call/text us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: 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. 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 much more.
So many athletes spend way too much time going fast and hard. Many coaches call this the “Black Hole” of training. Just google it and read the many articles describing the moderately hard effort that makes you feel like you did something but keeps you stuck in the middle.
Training hard and fast has its place, but if you don’t have any fitness at all you will likely get injured and if you have some fitness and always train fast and hard, you are likely training in this so called black hole of fitness.
Yes, you can get a certain amount of fitness here at 75-85% effort, on the journey to get in shape and I do recommend a training blocks here.
But you actually will be able to get faster and have higher performance potential if you train the two ends of the training spectrum: very slow, aerobic and very short and fast.
Today’s Ill be talking about what the long and slow benefits are, because you really can’t do the short and very fast training without a good base of long and slow.
What this looks like in terms of training is keeping your heart rate, power and effort level low for a minimum of 1 swim, 1 bike and 1 run session each week.
If you are just getting into shape, all your training should be here for about 4-8 weeks. At this low intensity you can really work on form and skills to become better swimmers, better bikers and better runners which is a win win.
Low heart rate does not have to mean boring.
How low is low? You can perform a Metabolic Efficiency Test with my colleague Connie Sol to find out your Aerobic Threshold. Or, you can take 180 – your age to calculate your Aerobic Threshold heart rate. (180 – 50 = 130, so aim to keep heart rate average around 130 for your long slow swims, bikes and runs). When you know what heart rate you switch over from burning fat to carbohydrate you want to aim to train in in this range for your low heart rate training.
As humans, we are always burning a ratio of carbohydrate, fat and protein. At rest ,you burn a higher percentage of fat. At very high intensities you switch to a higher percentage of carbs.
An added benefit of the slow aerobic training is you stay burning fat for longer periods of time and eventually at higher intensities. There is a nutritional component to this as well. But that will have to be for another blog.
Why would we want to do that as endurance athletes? 1 gram of fat gives you 9 calories of energy and 1 gram of carbohydrate gives your 4 calories.
If you can train your body to burn fat for longer and eventually higher intensities it’s a great thing. You get leaner, you need less fuel to train and race, so there is less chance of gastric distress by eating all those gels.
Every person has between 40,000 to 80,000 calories of fat stored in the body and at maximum we have about 2000- 2500 calories of carbohydrates stored in the body. So as a fuel source we want to teach our bodies to become more efficient at burning fat. However, most people eat so much carbohydrate, that is the fuel source your body chooses first. So especially as endurance athletes being able to tap into fat for training and racing is only a good thing.
2. The Bahamas Triathlon Retreat, a 5 day/6 night event of cruise, training and hotel stay that culminates with a picturesque triathlon in Freeport, Lucaya. Get all the details here!
Wishing you well, Coach Erinne Guthrie
If you are interested in learning more about Full Circle Coaching, call us at 786-586-6057 today or click this link to schedule a complimentary triathlon strategy call: 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. 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 much more.
Race Tips for Your Next Sprint or Olympic Distance Triathlon
By Erinne Guthrie, USA Triathlon Level II Certified Coach
I recorded this webinar to make it easy for you to access any time you need to review the most important race tips to use at your next Sprint or Olympic distance triathlon race.
Should you have any questions please reach out to me, Coach Erinne (via text is fastest) 786-586-6057 or, schedule a call and we can discuss further. Use this linkto schedule your call: http://www.scheduleyou.in/5ZIsVaU
I give this clinic live before most of the Multirace Triathlons in Miami, Florida. I hope you enjoy it and please let me know if it helped you in any way have a better race experience, thanks for your time!
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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Mom and much much more.
How Many Days Do You Need to Recover and Why? The Difference Between a Taper and Recovery Days
Many triathletes get really excited about training and tend to train, train and train until they get injured or sick or both. Training can get addictive especially after you start to see results. It just feels so good when you have a hard workout and see your times getting faster. However, it is equally important to rest and recover on a regular basis. By scheduling in planned recovery days you allow your body to absorb the training you have been doing and then get back to training and ramp it up a little more. By having recovery and taper days planned ahead of time, you won’t run into the common problem of getting sick or minor over use injuries.
A Taper week is a week or few days to reduce training volume leading up to a race. During this taper week, you want to reduce volume to as little as 25% -75% of normal training volume depending if this is an “A” race or “C” race, or a long course or short course race (“A” race means that it is a really important race that you want to peak for and really do well. “B” and “C” races are less important and can be used for training).
The shorter the race, the shorter the taper. This is also athlete dependent. Some athletes do better with longer tapers than others. The key is to try different length tapers and see how you perform on race day. It may take a few taper weeks leading into races to find the right recipe for you. I’ve had athletes do great on a 2 day taper for a sprint race but need a whole week for a half Ironman® and as many as two weeks for a full Ironman®. Age is also a factor here. The older you are the more recovery time you tend to need but not always!
The 2 things to keep in mind during all tapers is to include a little intensity in the workouts and to resist the urge to do completely nothing!!!
You will actually feel worse and come back weaker if you take an entire week off and eat crappy. Aim to get a minimum of 8 hours of sleep each night as well!
For taper week training get 20-45 min of movement in during the 5-6 of the 7 days leading up to the race. Include a few pick-ups in intensity which I like to call ORPS – Over Race Pace Pick-ups to prevent your body from feeling stale and sticky.
A typical taper week might include the following:
Monday– Full day off of cardio but include 40-45 minutes of foam rolling and stretching, or some yoga and working IN and lots of water with a pinch of sea salt in each glass along with clean eating, good protein and veggies. Write out your race plan and send to your coach. (see other blogs to see what a race plan is). Visualize and imagine the details of your successful race daily to ensure the results you desire.
Tuesday– light 30 minute swim around 1200-1500 yards- Include some fast 25’s and 50’s with lots of rest.
Wednesday– 30-45 minute easy spin on the bike, stretch use your compression socks after and get a full body massage.
Thursday– 20-30 min run with 4 x 1-4 min at over race pace intensity with lots of recovery after each one and an easy 30-45 min spin with 4 x 1-4 min ORPS again. Drop your bike off for tune up and maintenance.
Friday- mental and physical rest day- finalize your race plan pack for your race etc.
Saturday– pre- race brick- 15 minute swim, 20 minute spin on bike and 15 minute run, all very easy with 1-4 min ORPS.
Sunday- Race Day; get a good warm up in pre- race, shorter races require longer warm ups.
A Recovery Week or Few Days – Is when you reduce volume, similar to taper week but there is no race. It’s just a few days of rest and recovery to help your body assimilate all the training and then go back to training for another 2-3 weeks, typically ramping up the volume and intensity to get you ready for your next race in a few more weeks or months. Again, you don’t want to be completely lazy during this time. Doing yoga or a few days of really light intensity can make a huge difference in your mental and physical ability to handle the next training block. Recovery days are essential and must be taken and planned for so your body doesn’t break down and dictate the recovery by getting sick with something much worse than a little cold or minor injury.
I can speak first hand of this. I trained my way into 18 months of recovery because I went 6 months on 5 hours of sleep, while working full time, training hard- 12 hours a week, breast feeding and just plain over doing it. It took me way too long to recover because I was not getting adequate sleep and taking those planned recovery days as often as I needed to! I didn’t want to miss out on training hard but, I learned my lesson. Now I have planned recovery days and will take them sooner than later if my body is telling me to. So, do yourself a favor and take the recovery and taper week or days and watch and feel your body respond with more energy. strength and speed every time!
Please let me know if you liked this Blog and if there are any topics you’d like me to write about in the future.
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 and is currently taking a recovery year after two consecutive years racing at Long and Short Course World Championships. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim COach, Motivational Speaker, Mom and much much more.
Coach Erinne Full Circle Coaching Where Performance Meets Balance
Getting faster for your next race has never been easier – Are you ready to get faster at your next Sprint or Olympic distance Triathlon race with NO additional training?
Here is a webinar recording I did last week for the Multirace Triathlon Trilogy race but the information can be applied to any Sprint, International or Olympic distance triathlon. It is just under 1 hour of awesome information you can apply to your next race. Feel free to reach out to me with any questions or comments. Click on this LINK to access the recording.
Feel free to ask me any questions 786-586-6057, or leave a comment.
Wishing you well, Coach Erinne Full Circle Coaching Where Performance Meets Balance
Socks or no socks???
I don’t recommend wearing socks for short course racing or training (sprints and Olympic distance triathlons) because it slows you down.
Not wearing socks can save you tons of time in your transitions. Putting dry socks on wet feet while balancing on one leg is no easy task, especially when your heart rate is at 160 or higher. So, why not learn to race with no socks. It’s simple really!
My trick to not wearing socks is using baby powder and some kind of non- petroleum type lubricant.
Put your run shoes on and walk/run for just five minutes.
Notice areas on your feet where you feel any chaffing or rubbing around your heel or anywhere on your foot. That is the place you want to take your foot out of your shoe and add a little dollop of lubricant. Then continue running for just five more minutes, then put socks on if you are running longer.
Next time you go running do the same as above but run for 10 minutes. Continue adding five minutes duration onto each run with no socks. The baby powder helps absorb moisture in your shoe from the swim and or sweat. Using a squirt of baby powder in each shoe with a little lube on all the rubbing points will help you stay blister free and allow for a super quick transition. Of course make sure you are using Riplaces to make your transition even faster. Riplaces are elastic, no tie laces that allow you to slip your running shoe on like a slipper, no tying needed. Use fullcircle to receive a 10% discount on a great pair of laces.
Happy Transitioning!
Remember to comment if you liked this blog and or have any questions you’d like me to answer regarding triathlon training, racing or heath and wellness.
