Crushing Iron Triathlon Podcast

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

Are you making mistakes in training and racing that slowly chip away at your ability to perform? Maybe things just feel tougher than they should all the time? Today, we look at how athletes put themselves behind the 8 Ball and continue to make things harder than they need to be. There is stress in tension and if you’re putting too much on yourself, it will eventually bite you in The Ass. It’s all about knowing your body, having confidence in your ability, and knowing what you’re capable of. Stop trying to force everything and be better at tuning into the moment. Topics: Holidays and Races on Fridays?? Stress when the stakes are high Forcing bad decisions Meditation analogy High expectations ruined It only matters on race day It’s all about confidence Sam Laidlow undertrained Burning matching in training and in racing Negative split mentality Take advantage of the heat Are you always forcing? Respect the warm up Anxiety in the swim line is written on your face There’s a lot of stress in tension   Mike Tarrol

Despite our best effort to resist, today we look at what the new Kona Qualifying System could mean for you! BUT, we also look at if it may give Ironman events a boost. Or . . . are there other things they can/should do to revitalize interest in their main brand, Full Ironman events. What would it take? Will they announce something new? How are they doing with getting new people in the sport? We have been on the ground at these Ironman events for a long ass time and have some thoughts about why people get involved in racing. Topics: The fireworks over the Kona Qualifying system Why was the new IM CEO at Roth? Kona Should be hard to get into Nothing is perfect Will THIS finally make everyone happy??!!  Probably not. How one WC is better for general interest Ironman shit on who they are Field vs. Years before in your age group? Making races spectacles New IM on the way?? Sticking to your guns The deep interest in Mass Starts from athlete to fan to new beginnings New IM CEO seems to be going back to the roots  

Bogged down by the heat or the serious nature of metrics and being the greatest athlete?? Well, maybe this process can be a little more enjoyable. Get out in the weather. Have fun. Live a little. Get faster with a free body. Topics: Athletes don’t like it hot Athletes don’t like it cold Perfection breeds over-serious Killing the humor The tension that comes with tech Training in the heat Why do you think it’s beyond your ability? You’ve convinced yourself you can’t do it? Mental fatigue can be tougher than physical Are you too mechanical? Be Free SWIM BIKE RUN 80/20 Sprint Go for it Do it. Live   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

It's easy to blame a bad race on the run, but it goes much deeper. Today, we look at how to train in a way that gives you the best shot at running well in races. We talk about the realities of a race and why you're most likely not giving yourself the best shot to run how you want. We look at training techniques, including the possibilty of running less than you are to be better prepared for race day. It can be a complicated puzzle, but the reality comes down to being ready and able to run. Topics: Stress and how it impacts your run 35 full days days of triathlon goodwill and therapy It's not how fast you go, but how little you slow down Preloading Rank your training priorities Should you bike or run more? Stop looking at your training runs as the main indicator Why do C26 athletes swim so much? Your biggest return on investment of time Going for runs is the simplest  Don't blame the run Hard to take in calories on the run Would you pick only to swim and bike or swim and run? Think about the feeling of being

Today, we go through all the lessons learned at Rockford 70.3 to give you strategy and ammunition for the rest of the summer. We talk about everything from race prep to nutrition to power to HR to pacing to cooling and your mindset. We go over Rockford as a host and talk about things that went right for the first time host. There are a ton of great thoughts about performing to your best in the next hot (and windy) race. Topics: Rockford as a host Shoutout to Race Directors  Why no race is easy Leveling your expectations Being smart and respectable within aid stations How to handle hills appropriate to the wind How the heat can deceive you The city and the venue Nutrition Riding with the wind vs. against Uphills and downhills When you’re dealing with oppressive conditions Heart Rate over all other factors Wetsuit decisions Should there be a new “wetsuit optional” formula? Accepting slower paces Easing in and systems checks How to start each event and especially the run Heat and pacing Whoever makes the fewest

Today we take a look at the inaugural Rockford 70.3. We get into the course, race strategies, and how to handle what looks to be a hot day. We talk about the city, wetsuit or not, river flow and a pre-race HR test. We also get into how to stay as cool as possible all day with tips for pre-race, T1, the bike, T2 and the run. This will be a game of being smart and patient and we’ll give you thoughts on how to do just that. Topics: Rockford Downtown - Mike’s old stomping grounds Will this race jumpstart the city? Dealing with the heat Wetsuit or not? Why it’s too late for heat prep Don’t drain your body this week Stay out of the heat River flow Pre-race HR test A lot of first timers Pop a gel at the end of the swim Cold water after the swim Too eager to push a higher zone Once you overheat, there’s no turning back Wind mind games It’s all about being smart and patient Carrying nutrition on the run? Carrying ice Zip lock tricks When you’re dehydrated and full Plain water on board? Body glide Wearing hats Your sw

A lot of times we don’t “feel it” and the workout seems daunting. Today we look at why it’s important to use priming to get things going whether you’re racing, training, or tapering. We’ll explain some of the ways to shift your mindset to start the day and get more out of your workouts. We look at some of the key indicators with regard to how to predict your race performance. We look at aerobic threshold and compare trainer rides to outside. Topics: Just start Priming your workouts Taper weeks Workouts seem daunting? Making decisions when stress is high Missed workouts Prisoner of the moment Rigid triathletes Taking ownership of the work What gets you excited? What drains you? Making priorities Ball park training Being good with ranges The longer you’re in the game . . . Tri Calc addiction Looking at the wrong indicators Integrity of workouts Benchmarks Watt range Total body of work is key 80% for 80% Mental capacity Treating your training like a business Aerobic threshold Trainer vs. Outside Don’t be distra

Some great questions today! We look at run form and economy and how to be a better runner for a longer distance. We talk about what do do when you lose your motivation to train and race. We get into how much you should swim in open water vs. the pool. The differences and how to approach open water. And we talk about trail racing and how to train for races based on their terrain. Topics: Big 70.3 weekend Run efficiency and technique Economy and form Running hills How to feel like you’re “cruising” on your run Negative split running Unbalance and injuries How to find the spark again Struggling with motivation Playing the long game Do it for yourself Turning inward to find your motivation Pick a fake race date How much open water swimming do you need? How much running is too much Different courses and terrain Cross training for ultras   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

It’s easy to get your emotions twisted during tough blocks or on race week. Today we look at the little things that can frustrate us in triathlon and offer ways to get through them, or let them go, or better yet, embrace them as the journey. You likely picked this sport to be a stronger, more durable, and healthier person, so reframe your struggles as positive steps. Figure out how to get through the tough spots and be better off. We look at the power of being grateful for the opportunity, races as adventures, and why decisions you make in the moment are often the most impactful. Finding a way to get it done can be the biggest win. Topics: Being Grateful Algorithms Conversational Therapy Race FB Pages Race free Put your head down for a while Phantom pains Races as adventures Race week emotions Don’t let your morning mood dictate How are your framing your race? Don’t think about it The decisions you make in the moment No one has to change for you to win If you’ve ever felt good you can do it again Getting tra

Do you keep struggling to hit your race goals but can’t figure out why? Today, we give you some clear thoughts and solid strategies to improve your swim, bike, and run speed. Are you selling yourself short in one or more of the distances just because one comes more naturally? We dive into specific training techniques that will help you build the right way with your eye on a certain race goal pace/power, etc… You are most likely selling yourself short, but it is possible. The hard parts are working hard enough, taking ample recovery, and being patient. Topics: Establish a demand of what you need to hold How fast do you want to go? Triathlon has different demands than a straight run race Chipping away at a speed Are you selling yourself short on the bike? Do you have belief that you can do more? What comes after setting a pace goal? Race pace and what it means in training Doing work above, at, and below goal pace How to build your swim speed Knocking down your 100 time in the water Run pace and cutting it down

We call it "training" for a reason and we should be "practicing" in a way that sets us up for a better race. That can mean getting out into the heat and wind more often, or visualizing your race at certain points of your workouts. How will you respond when you get hot or feel underfueled? Outside training with heat and wind and distractions and people and cars and whatever can also lead to a higher anxiety level. Are you putting yourself into situations that will pay off with the race? Today we dive into the importance of heat, wind, anxiety and stress acclimation to make you stronger and more successful on race day. Topics: Sticky and humid Dropping down your run in heat Swims cancelled in 70.3's Heat acclimation ideas How do you "feel" when you get hot. Can you calm it down? The anxiety of outside training Wean yourself into the heat The Ironman marathon Creat a good relationship with bad conditions Who's gonna make the best decisions on race day? The mentality of heat training Bricks are for learning and

There’s no doubt triathlon can be an isolated sport. Grinding for miles and miles with no one watching, or frankly caring. But you do. Or you should, because what you’re doing is something difficult, meaningful, and what you’re supposed to do. We rehash our Nashville Camp and crystalize why it’s so important to us to be around like minded people. It’s nice to know we’re not crazy when it’s easy to feel that way out on our own, putting ourselves through pain, and sometimes not even understanding why. Today, we look at what that why might be and share why it’s important to keep going. Topics: Nashville Camp recap and lessons Riding Natchez Trace Chasing SUP boards Reaching that bonfire moment Hills and Heat Learning through the sport and analogies with life Is the ultimate goal to be in the moment? That magic moment when there’s not a care in the world If 9 out of 10 people think you’re crazy, you’re probably on the right track We’re in this together. Importance of tribes Going dark and loving it One day and o

Today we look at the concept of owning where you’re at in training and smart ways to move the needle without blowing a gasket. We also talk about how to recognize the difference between fatigue and being shelled. Are you going to hard? To far. Not hard enough? Not far enough? What are the benchmarks to use to recognize the truth about your capabilities. Most of us probably underachieve, so it may be a good time to look at what you’re doing and ask if you’re giving it what you need to reach the goals you want to hit. Topics: Microsoft Teams St. George Gulf Coast Chatt 70.3 Much more focused Podcast Listening Ban? Bells and whistles Taking breaks from watch Own where you’re at Lingering on visions of past selves Future tripping Bring too hard to be that old athlete or future athlete Stacking days together Rushing yourself into shape Low intensity Inconsistency Unexplainable under performing Touching the hot stove too much Making bad decisions What percentage of athletes actually run the entire Ironman marathon

Mike goes for a rare bike fit and we dive deep into the nuances of a comfort, position, aero power, and training strategy. We look at saddle height and position. Aero bars. Drop, reach, contact points. We also talk cleats, hip room and running niggles that may be caused by the bike. We look at the gains you can make in aero, talk about why comfort is king, and the keeys to speed. We also talk about some of the simplest and best ways to train.  Topics:  Saddle height and position Aero bars and where yours should be Contact points for bike fits Cleat position Sore necks The power advantages of being aero Arm fatigue and how it creates a perceptive fatigue on the run Finding solid aero is a process Volume vs. Intensity in training Keys to speed Brands and different features Bike fit bikes Comfort is king Pedaling to pedal Pedaling with pressure Pedaling with purpose Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

The Ironman World Championships are back to a one day event for men and women. What does this mean for the sport? What does it mean to you? That’s our discussion for today.   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

On the ground report from Ironman Texas with a lot of lessons for anyone training for Ironman. Doing Ironman Wisconsin? Check out our Camp: https://c26triathlon.com/camps/triathlon-camp-wisconsin/ Topics: Some incredibly fast pro times Taylor Knibb, Katt Matthews, Kristian Blummenfelt, Cam Wurf Bike course Tough swim Wind and heat factors Bike position Tire pressure Front pack swim exit Why the swim is key to your race More aero or more power Working with someone on the bike Heat acclimation Sun exposure Wetsuit or not? Overheating Swim cap training Every race has its challenges Let your lungs come around The ultimate race day factors Having Plan A through Plan C Heat prep is harder than you think In Race decisions When all the stars align   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com  

Do you chase the process or the excitement of race as the cure? Today we look going inside yourself as the solution. Topics: Lawn talk Door to door sales Early season power Don’t make a race feel too hard Ironman growth stats Obstacles and barriers to entry Worried about how you look Judging others and yourself Body builder cuts No mirror experiment Don’t try Criticism How do you stay in the pocket Money doesn’t mean happiness Drinking takes you out of your body for escape Marketing is bad? Simplicity - what goes in what goes out Mentally, spiritually, nutritionally Excitement usually comes from the outside   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Pre-Race nerves. How do we get ahead of them in training? Today, we look into many things we've learned as athletes and coaches to prepare for the race ahead of time. We talk about tough condition training, fueling, and getting locked into a headspace that you'll need to perform. There shouldn't be a lot surprises on race day, and if there is how do you stay calm and go through them. We talk heat training, cold training, wind training, and going into a race physically AND mentally fresh. Time to kick some a**.  Topics: Texas Panic? Closing in on Race Day - mentality Dealing with wind Bad conditions Going into a race MENTALLY fresh Do you have to prove the distance in training? Cold water exposure before a race? Heat prep. How much? Understanding what heat and cold feels like How to navigate being uncomfoortable  Hydration with heat prep Sit and endure. Racing with a mantra IMWI rainy morning The sum of your last 5 self talks Bookmark good workouts in your mind Physically and mentally fresh Strike the match b