Crushing Iron Triathlon Podcast

What a race! Today we go through our observations of the Kona Women’s World Championship. We start with some intriguing swim strategies, get into decision making on the bike, and look at what might have gone wrong from the leaders in the run. It was a fascinating day and we get into the concept of going wire to wire. Mental pressure. Working together. How smart can you be. And why it clearly ain’t over till it’s over. Topics: 100 Milers Spoiler alert It ain’t over til it’s over Lucy Charles Barclay Taylor Knibb Kat Matthews Solveig Lovseth Kona swim Pro swim strategies Did they race like Age groupers to win? Keeping the core temp down is the goal Surges Racing by impulse How smart can you be? The Ass tap The meltdown He coaches both Julie Moss You have to do you when they don’t do them Is parity good for the sport? Gambling?   Mike Tarrolly - mike@c26triathlon.com   Robbie Bruce - robbie@c26triathlon.com

Today we come partly from the great north of Wisconsin. We get into Kona predictions, jeans and ribeyes, then dive into the question of: how do the best separate themselves from the rest. We bring it to an age group level and explore how we can be at our best then stay at our best. How do we outwork doubt?  Topics: Jeans and ribeyes Cold Weather Lake Superior Kona Women Biggest Questions What's the difference between the best and rest Do you over correct?  Game face in training Outworking your doubts How do you respond after your best race? Is it enough? You have to detrain We need room for growth mike@c26triathlon.com robbie@c26triathlon.com  

This is a great time to build the cake, or maybe even just put your shopping list together. Today, we look at the unlimited potential of aerobic capacity and why it’s at the core of making you a better long course athlete. We talk about Mark Allen’s quest to beat Dave Scott and how patience allowed him to set the IM run course record. We get into using this time to reduce your stress and level your cortisol to be a healthier person. We look at how your body adapts to training and how we actually get faster and stronger. Get faster in a more meaningful (and functional) way. The goal right now is to train in a way so that you feel good tomorrow . . . and the next day. Be patient and the speed will come. Topics: We all have options Sitting in no man’s land FOMO on both sides of the aisle Build the aerobic reservoir High intensity can wait Is periodization dead? Roller coaster highs and lows are bad for the body Using TIME to reduce stress Aerobic work is maximum quality Keep showing up but “don’t try” The poiso

Post race highs. Post race lows. And everything in between. Today, we look at this journey as something that honestly builds health. Are your expectations bringing too much pressure and anxiety into your life? Are you falling into the traps over and over? Are you really training for health or to chase false hope? We like to think of this sport as a long range compass that should build strength, health, and sustainability. Exercise is supposed to give you energy, not take it away. Stay away from too high or too low. Find something that moves you each day and makes you look forward to tomorrow. Topics: Easy course? Fools errand? Ironman is always hard Post IM Chattanooga discussion You’re never guaranteed a PR Built up passive tension behind racing When you want it so bad it becomes counter productive Expectations of greatness . . . or fear How hope can get into your psyche Age Group traps Learning lessons from pros Health and human performance Treating training differently Creating tension in January When we

Today we go through how to race Ironman Chattanooga, plus, give a few suggestions on how they could spice up the course.  We used to live in Chattanooga and raced there a bunch of times. Today, we dive into race strategy and give thoughts on how to run one of the more difficult courses on the Ironman circuit. We talk about how to approach the swim both strategically and mentally. We look at the 3 loop bike course which could be the hilliest flat course out there. Then we get into the run and talk about why it’s such a great course. The ups, the downs and the opportunity to change up your pace/effort. Finally we look at ways to make this race just a little more appealing by incorporating some of the best parts of an awesome city. Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store! Topics: Swimming in fog Weight loss and scales Meteorologists are geologists Dehydration and bowel movements Chattanooga the city When you forget your timing chip Going in last in the swim Don’

Today we dive into your awesome questions with what might be one of our longest podcasts to date. We tackle back pain and bad bike position. We get into the best lifting exercises for performance. We look at the power behind tackling non-traditional triathlons and other events. We look at how to be faster and stronger as you age. Vo2 max as seniors. How do you know when you need a break. Capitalizing on race fitness or flirting with burnout? And We put the spotlight on ourselves to find out what we preach but don't always follow.  Topics: Back pain Bad bike position When to get new shoes for cycling and running Complex lifting for strength and speed Do the best triathletes lift heavy?? What advice to we give out but not always follow? Do we look at workouts we give and think, "man, I'm glad I'm not doing that." Non traditional triathlons Being a well rounded athlete Keep triathlon as your base focus but branch out Capitalizing on fitness gained from a race or flirting with burnout? 60+ athletes and speed, st

Today we start with an Ironman World Championship breakdown and bridge into how we can learn from how the pros race. We get into understanding what you have on certain days and adjusting on the fly. We talk about how trying to save 10 minutes on the bike can cost you an hour on the bike and why. We look at “expectations” and how they should/can be adjusted as the day goes on. Finding your Best Race with what you have that day. Learning your body’s signals. What if you “kinda have it and you kinda don’t?” Everyone has a plan until . . . Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store! Topics: Ironman World Championship They all train together Run surges Age Groupers vs. Pros Adjusting pace on the fly “Thinking” you have more than you do in the tank Underperforming with too much science Expecting your best race Kinda had it . . . kinda didn’t have it Hope is not a plan Everyone has a plan until . . . Finding your 10 out of 10 on Race Day Understanding what you have tod

We start by talking about a C26 athlete that raced without a watch at Ironman Wisconsin and dive into the mentality of being in tune with your body. We get into the psychology of logged workouts and really understanding what’s going on from day to day. We talk about why 3 Zones may be all you need to train by. We get into data trends over time and if you’re chasing the wrong goals. One of the hardest parts of this sport is recognizing minimal and imperceptive changes in the short term. We talk athlete over-analysis, and why most often don’t even know what they’re really looking at. We look at why aerobic training works and how making things feel easy might be the most underrated part of training. Topics: Racing without a watch Gauging time by the sun Primal instincts The psychology of logging and reading workouts Nasal breathing as the perfect technology Why most athletes might be better off training with only 3 Zones Going backwards Resisting the over analysis temptations Things that can affect our breathin

Triathlon is 90% mental, the other half is physical.* Today we recap Ironman Wisconsin 2025. This was Mike’s 12th Ironman and there was some good, bad and a little ugly. We talk about everything from pre-race anxiety, to adjusting your day based on feel, and maybe most importantly, how to keep going when every bone in your body says no. They talk about riding the course and managing the hills, nutrition, and why we keep coming back for more pain. By all accounts, Ironman Wisconsin seemed like it’s coming back in full force. The weather was great, the support was off the charts, and the volunteers were more than plentiful. Doing an Ironman can really suck in the moment, but that’s exactly why we keep going. Topics: Anticipation/Expectations Anxiety Pre-Race Mike talks about the race Mind over matter Great conditions Madison showed up! Having goals Swim conditions Swim issues Cold off out of the water? Start of the bike Adjusting your effort Understanding what the body has on race day Mental tests The hills, t

Ready to rumble at Wisconsin? We share our insight from years of racing and coaching athletes at Wisconsin. We go in-depth on the swim, bike, and run courses for each race. We also talk about where to start in the swim, what to wear on the bike with cooler conditions, how to handle the stick, the hills, and get ready to run. We break down run course strategy and give you all we know so you can have a great race. Topics: What to do in Madison Where to stay Football, 70.3, and Farmer’s Market Saturday Pre-swim Swim strategy. When to start. How to handle each loop. Bike clothing Bike course Dealing with hills Being patient Being strong Run course How to handle the hills and each loop Enjoy the finish Best of luck to everyone racing!! Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Some really great questions today! We talk about mental barriers on the back half of your race run. We get into how to train/taper if you feel like you’re getting sick. We take a deep dive into training for Ironman and losing weight without falling into a deficit. The struggles of endurance diets. Food as addiction. Adjusting from a road bike to TT. And how much to “save” on the bike in order to have a great run. Plus, much much more!! Topics: How do handle training and/or taper if you’re feeling a little or a lot sick How do you get the through the mental barrier of getting faster or staying stronger through the end of a race? How to lose weight in Ironman training but not be at a deficit? Pushing through the pain and mental barriers on the back half of the run Sifting through all of the dietary information for endurance sports Blood and glucose spikes Adjusting from a road bike to carbon TT Carbs, protein, fat Interrupting cravings Food created to be addictive Should it be called a 70.3 or a half Ironman?

There are so many opinions on training and nutrition these days. How do you know what’s really right for you? Today, we talk about how we’ve sorted through the weeds and developed our own coaching philosophies based on racing and coaching thousands of athletes. What do you really believe in your heart and gut? It’s hard to stay true to those principles with so many outside influences. We get into going with your instincts, learning from mistakes, training in a way that’s right for you, racing to your capabilities, and talk about why everyone wants to blame nutrition or the run. Why do you get cramps? Why is your neck and back sore? Taper for dummies. Topics: We’re feeling Fall Coaching traps Building your own philosophies Coaching on instinct We are what we’re exposed to Why do we get cramps? What do you really believe in? Nutrition and the run as scapegoats Why your neck and back hurt on the bike Coach’s convictions to philosophies Many people are paid to sell you something Being open minded to solutions We

One of the hardest things about triathlon is staying on point with three different sports. Today, we look at tendencies that develop with triathletes and how we can find our sweet spots from one day to the next. We get into your history and experience in each sport and talk about how that can lead you down a certain road. We look at finding motivation to believe in yourself as a swimmer, cyclist, and runner. Do you need to mix things up a little bit, find new scenery, or just take a step back? What are some ways to be in and stay in the moment? It’s tough to remember, but just when things seem to be the toughest is when you’re close to making a breakthrough. Hang tough and be right where you are. Topics: Lambeau Field Is the hay in the barn? Mike and Robbie’s musical preferences for training When you’re signed up but start having second thoughts Lawn mowing What’s your good distraction escape? Do you classify yourself as a swimmer, cyclist, or runner? Can you separate each sport in your mind? Paralyzed by to

Support the podcast by getting your hands on some awesome C26 Triathlon gear at our store!  Most of us hit a bit of a wall deep in training and a few weeks from the race, so today we’ll look at ways to keep engaged and give you a lot of reasons not to mail it in after all the hard work you’ve put in. It’s a long training season for a late Ironman or 70.3, so do your best to stay with the plan and trust the process all the way to race day. A big part of what you’re doing is building mental durability and that is the kind of training we all need on race day. Find ways to stay engaged and not put too much burden on yourself when you have the deep fatigue. Have confidence in knowing your body will come around when it needs to. Topics: Ironman Bonanza on the way Fall Triathlon and Football Don’t mail it in before you’re done Effort, discipline, low stress, good sleep, recovery The closer we get the more intense it feels The hay is still out on the tractor Feeling fatigued? Do this . . . Going into race weekend mo

Race goals too high, or maybe to low? How do you handle the ups and downs of a very long day. Never believe how you feel, for one. Practice getting through certain feelings. If you're going to obsess about certain things, make sure they are the right things. Just like life, races can go up and down. Live in the gray. Figure out a way.  Topics: Morning activities Second guessing Distraction Mode Getting your mind right Thinking about the RIGHT things before a race Planning for difference scenarios Sifting through a million training thoughts Getting over a false start Let go of extreme emotions Races as microcosm of life Things will change Thinking about a day off too much? Cut your race into chunks The swim course could be long (or short) Don’t judge a race too early Temper over-excrement and negativity Don’t walk There’s only so much you can withstand Did you look at your last 72 hours? Be in the gray on race day Your body doesn’t care   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathl

It’s hot, we’re deep in training, and the easiest decision is giving up. But don’t spend too much time on the wrong road. Today, we look at why figuring out a way when you’re struggling is the biggest win. That can mean toning it down for a bit, regrouping, or simply working on your mechanics. We all want to be strong and fast, but some days it’s just not there. The true reward is in the struggle. We do this for ourselves and hopefully the lessons translate into other areas of our lives. As Bukowski said, “What matters most is how you walk through the fire.” How do you handle challenges?  Topics: Louisville 70.3 will be hot . . . imagine that? Having a healthy level of fear When your behavior becomes unbecoming Know your race and time of year before you sign up Remember the good days Figure out a way When we want to quit the workout . . . what should we do? The power of toning things down Take a breath and work on mechanics Pre-built workouts The problem with “power and FTP” Thoughtful and intentional workou

Should you train differently for Ironman Wisconsin and Lake Placid than you do for Florida or California? The answer is, yes. Today we talk about the differences in swim, bike, and run training for different courses. We talk about the the grime and grind of tougher swims and rides vs. downstream swims and flatter bikes. They all have their challenges and we get into upper body strength, riding hills, staying in aero, more or less swim training, and how it all affects your run. We also talk about how you can train more specifically to meet the demands of your race, no matter what it is. Lower back sore on the bike? Neck hurt after the swim? Should you ride more big gear or high cadence? It’s all in today’s episode. Support the podcast and get some awesome C26 gear in the process at our store!  Topics: More on the Wisconsin course Hoodie and shorts weather What’s the best course for you? Sturdy body training Building durability Long and grinding Z2 rides What are you willing to train the most at? Upper body fo

On the heels of our Ironman Wisconsin camp we dive deep into strategy, pacing and mentality. We talk about the Wisconsin bike course and why it’s so attractive, or daunting to people and how to solve the riddle. We also get into swimming and look at what races you need to train harder for. We look at how to pick the right race for you. How making smart decisions and fewer mistakes can be the difference in your PR. And we look at why you should never assume anything about a course or a race day. Topics: Our Ironman Wisconsin Camp Ironman Wisconsin Bike Course Discussion Honing your mental game Making Smart Decisions How to make fewer mistakes The best races for stronger bikers Challenges of training for Ironman Texas Fast races present different problems Setting time goals and how that can be a problem Who performs better at Kona Bike courses vs. Run Courses Picking races that are right for you When can you short your swim training? Staying in overall ballpark triathlon shape Fully commit and never assume Sho

How on earth can Katie Ledecky continue to dominate for so many years? It’s not like training plans are a secret, so what could possibly be the difference, and how can you learn from her mentality. Today, we discuss her approach to swimming, her stroke, and her racing strategies. We also talk a little Tadej Pogacar and some Tour de France. And why it’s important to do what you love but also spend time, be patient and do things that make you uncomfortable? Topics: Birthdays… how important are they after 40? Katie Ledecky and her complete dominance How much faster does kicking make you? What’s it take to keep focusing on getting better? You can get away with a lot more when you’re young Holding speed without your kick Understanding negative splitting in long course racing Aerobic training Is Katie Ledecky’s training that much different? Tadej Pogacar is one with the terrain Katie is one with the water How dial in are you year round? 5 star athletes that crash and burn How our youth impacts us later in life Wha

Today, we look at things you can and should be using to build your confidence every day. We talk about cutting negative people and why this is ultimately all about your growth. We look at the real reasons why athletes hate workouts at times. We talk about training to your current fitness and not being overly judgmental with yourself. We talk fatigue and look at positive ways to gauge your training and fitness. Don’t trust GPS in open water. The right way to use race energy. Staying even and grounded. Aging gracefully and accepting compliments along with having pride in what you’re doing. Topics: New Races Ironman City Pick Strategies Negative people in our lives Looking in the mirror Feel good during workouts? Why we hat training sometimes Train to your current fitness Going from A-Z The ultimate goal is a daily win Don’t set up for a loss Habits are hard to Combe by Polarizing society Simplify your life to create space You have time . . . Why athletes listen to this podcast Don’t trust GPS in open water How