Crushing Iron Triathlon Podcast

Great questions from the listeners. We get pretty deep into HR training and testing, along with intensity control and duration. We look at prescription load model, reading HR. Are you getting fitter or just tired? Swimming less for easy swim races?? How much racing is too much or too little? How to keep your head in the game. Typical amount of training hours per distance. How to train year round and stay engaged. Topics: Our Wisconsin Camp Great Ironman Training Weekends Asterisk by a gold medal? Preferred HR testing model 180-Age 30 Minute test - threshold McMilan calculator Building Cake and Z2 Training When going long is inappropriate Intensity control vs. duration Training prescription load model Practicing getting slower or better? Inching up the HR Are you fitter or Tired? Intensity control and recovery Strategies for specific races Swim less? Swim recovery How many races is too much? Racing too much or too little? How to mix in a sprint or olympic Race then run afterwards? Keeping your head in the gam

Topics: C26 Camp in Madison Lake Placid, Ohio, Oregon Ironman Branding problem? 20-30 Hour Weeks Extreme results The need to be expensive Appreciating free time Adaptive training Using race day as a metric for success The process as the success Excited to train - invigorated Sacrificing a whole season for one day When something just ain’t right More or less training Long rides of 6 hours vs. 4 hours We usually love what we’re good at   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Many of us can look at the metrics, but how deep is our understanding? Today, we look at the decorations of triathlon in your training platform. Are you just becoming addicted to new numbers for the sake of it? Are the numbers confusing you more than letting you be your best? Do you really understand how you feel during a given workout? Should you push harder or take the pedal off the gas? Is your FTP right today? Data is helpful but it should have a beautiful connection with the way you feel. Topics: What’s your interpretation of “hard?” Slammed racing weekend Ebbs and flows of personalities Race week is like the Bride and Groom on wedding week New to the sport? Threshold doesn’t mean your max What does it feel like? Race blind without a watch Listen to your body RPE Heal thyself Angry emails . . . wait . . . same with TP comments Use your eyes Don’t judge a day by the weather or a workout in the first 30 minutes “I’m not on pace right now” Tour de France by feel? Race day is an empty basket The best super

How do you think about training? Are you going for race times or truly working on things that will make you better? Today, we look at different mindsets and how to not get trapped in training paces and performances. We look at the full forest of a race and how you can have a more objective view of your training, your progress, and future racing success. Long swim sets, noodle arms, tire pressure, arm fatigue resistance, inputs for the best days. So many athletes are naive or in denial. Get a clear picture of what’s making you better and how to judge your performances with the big picture in mind. Topics: Big race week “What do you think about doing this?” Recon on a course Designing the attack Not riding the course before? More hesitant on training rides Training slower Tire pressure Arm fitness and fatigue resistance Can’t old aero The Bodh’s overall experience Experimenting Road conditions Total body preparation Long swim sets and noodle arms When to ride aero and when not to Starting with or against the w

Yesterday, the two greatest riders in the world charged toward the finish line in Stage 11 of the Tour de France with completely different styles. Today, we look at both approaches and use it as an analogy for how you can go about your training and racing. There’s no one right answer for this sport, and we can all get better by taking little pieces here and there. You don’t have to be someone you’re not, but we can all benefit from understanding who that is and what our weaknesses are. Are you racing strategically with science and data or are you racing by effort for the goosebumps? ***Stay tuned at the end for an interview with our C26 Coach Chuck Knuth. Bio below.  Topics: Episode 800 party? Tour de France talk The leaders You gotta be you Taking someone’s strategy and making it your own Being in the gray Making f*ck ups more purposeful Happy, content, objective Trying to be someone you’re not You are the placebo - Aaron Rogers People have different flow states “Mostly” do what you love Effort and goosebum

Today we look how to get effective volume and why recovery should be an instrumental part of everything you do. We look at why it’s important to be aware of how and when you workout. We look at falling in love with the weather, good and bad. We talk about why summer can be the best time for base training. We look at making swim, bike and run EASIER. We talk about the Tour de France gravel stage and the importance of the day off. Spacing out your sessions and making sure you have enough fuel for your workouts. Topics:  Digging a hole to go nowhere Spacing volume The weather is what it is Year round structure and support The goal: always be fitter and faster Best time of year for base training? Using time and duration as EXPERIENCE How to embrace weather extremes The body is usually trying to warm up or cool down Using workouts to learn Spacing out sessions Sometimes sleeping better is the best training Triathletes as masochists It’s not fun to beat yourself down Food and Fuel and ability to do more Gravel sta

Topics: Do you know in your heart it’s the right thing? Challenging our listeners Being proud of yourself Keep showing up Make one clear goal The joy of the work The perils of comparison Podium from the chin down Back of the pack from the chin up Not many “ups” Can you reflect on the good things? Only commenting on the bad days Easy needs to be easy, hard needs to be hard Never satisfied Be grateful The freedom to be free That workout sucked (race microcosm) Mark Allen training It’s easy to get lost in the process Chasing the race Racing free It’s about listening, not ignoring Turn the page (don’t think about it) Don’t take everything so seriously   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Topics: Predicting your race Detached from expectations Taking a week away from podcast for Triathlon Camp New 70.3 coming close to Mike? Typa A Insecure? Olympic Trials Lack of objectivity Why do you think you should be faster? Is it more a wish, or want, or hope? Tri-calc Potential is different than reality Reverse engineering goals Having a goal you’re not working at Irrelevant feelings Unchained - Documentary Blind survey of Age Groupers vs. Pros Want to get faster? Do this … Steady wins the race Getting better, or faster? Adding work we’ve done but not subtracting what we haven’t done Hard work and perseverance Practicing “getting through it” Sprint finishes in the tour When all we think about is the icing . . .   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

This one is all about getting more results and enjoyment out of your training. Be creative and make things work. Don't trudge through training tired and uninterested. A little undertrained is always better than being overtrained. Both for the race and your longevity. Do this for the right reasons and find ways to make training GIVE you energy, not take it away. Save the Death March for Race Day.  Topics: Your only worry during the heat Adapting to life situations Saddle pain Pool closed Traditional training plans When riding and swimming are paramount Undertrained vs overtrained Too much confidence could mean overtraining Fitness is fitness Don’t be sedentary We just sit Walk You work work work, then we put on the icing Gray zone Mt. Bike for run supplement Death March - Save it for the race Flexible on the fkaround   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

***Be sure to stay tuned at the end of the podcast for an interview with C26 Coach, Erin Koerner.  Topics: Are you trying too hard Swimming harder, but slower Coming back from an injury Our data is often inaccurate Treadmills, wearables, power meters Are food labels precise? Tracking food macros Is the answer really more? Over-stimulated Low expectations for the win Turning a blind eye to potential problems Dealing with niggles or pretending they’re not there Do more or nothing? Doing more is a “during” decision Recovery is the magic Going to work or doing work? Being aware of the effort you put in How can we do less to get faster? Forcing ourselves into shape Wo are we trying to please? What are we trying to validate? Are we sure this is the answer? Shorter training weeks Scheduled life for less stress   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com Coach Erin - Bio - https://c26triathlon.com/about/coaches/erin-koerner/ Coach Erin is a full-time paramedic. Currently, she work

Whether it’s a niggle, injury, anxiety, or fear, there’s always a way to spin things in a positive direction. Today, we look at the wide range of challenges triathlon delivers, and offer several solutions for how to make setbacks work in your favor. One of our favorite mantras is, Do Something. Do something that will create momentum, or simply drag you out of your current state of struggle. We also look at ways to remember that you have been doing amazing things. Things that a lot of people won’t attempt. And, how you can use your experience to remind you that anything is possible. *** Be sure to stay tuned after the main podcast for an interview with one of our coaches, Jeremy Scherer. Topics: Injuries, niggles, anxiety, fear, and overcoming. We coach a WIDE range of athletes Endurance sports don’t necessarily require a ton of “talent” Who can go to the next level? Injury or niggles as opportunities Old injuries that keep re-surfacing Triathlon usually gives you an option Getting through fear Becoming a dif

In the world of Apps and Special Offers, we present . . . cutting through the clutter. We start with the simplicity of the early days of Training Peaks and weave our way through Instagram Ads, Lactate testing, and other crazes and phases. In the end we boil this sport down to something really simple, which we believe can be the difference between true success and/or more mediocrity. Let’s not get ahead of ourselves. Let’s start right where we’re at. And be sure to stay tuned after the main podcast for an interview with one of our new coaches. Top 10 Finisher at last year's Ironman Wisconsin, Parker Watt. Bio below.  Topics:  There’s always something. . . Early days of Training Peaks So much noise Turning inward to find the answer Distraction and Quick fixes Crazes and Phases Diet and Nutrition controversy Grounding Who are you and what are you capable of? The amount of apps in Training Peaks Perfection . . . the 2nd loop Getting ahead of ourselves The mental work Self critique Post Race reality check It come

Are you throwing in the towel right before a big breakthrough? Today, we cast based on a quote, "The magic you're looking gor is in the work you're avoiding." We look at the concept behind patient training, and what breakthroughs look like. We talk about race expectations and how they should rarely, if ever, be the main goal. This is about enjoying the process and being in the moment with training and your life. What do you do when no one is looking? Stay tuned after the main podcast for an interview with one of our awesome coaches, Nikki Leo. Her bio is here, or below. Topics: “The magic you’re looking for is in the work you’re avoiding” Big Johnson and Ron Jon Burnout - Stress Finishers - Starters Breakthroughs Accomplishing something you’re afraid of The cycle of change Just when it gets the toughest, you’re probably ready Progress is achieved with patience If you can’t enjoy the process, you’re f**ked Patience equals being in the moment Racing expectations What do you do when no one is looking? Is your m

Today we look at how workouts weave together with soothing, straining, and stressful sessions. The C26 Triple S!  This one is great for all athletes and at the center of how to be consistent, improve, and not go through life shelled. Stress on the body is definitely the way to get better, but if you're not recovering, or understanding the concept/difference between strain and stress, you will eventually end up in trouble.  Patience is a great asset on the race course and it is a learned practice in training. When you should go hard and when you should pull back are key factors in getting better, and frankly, feeling good in your life. ***Be sure to stick around at the end of this podcast for an interview with CJ Castle, one of our new coaches. Bio Below.  Topics: Soothing, Straning, Stressful The Purpose of Endurance sports Do you find it boring? Going harder on recovery rides? Patience is an asset in racing Interview with CJ Castle one of our new coaches Less work, but harder? Stress the body, then recover

Whether we’re a front pack, middle pack, or back of the pack athlete, we can all learn from each other. Today we look at the different ways to think about racing based on your experience. We dig back into finding satisfaction in your training, re-cultivating your “why” and what it takes to break free from your current pack, or even get over the hump for your goals. Do we take things for granted? Recalibrate our desires? Can we find satisfaction in creating a little pain? Racing usually comes back to the simple things. We’ll go through the steps to own your journey and your next race. Topics: Our favorite podcast guests Top ten finisher and last ten finisher Different backgrounds Margins for error Front pack, middle pack, back pack What are you trying to achieve? Some people don’t even want to race You have to understand yourself first When objectivity is behind reality Own your journey and race Are you really giving your most? Wrapped up in time and placement Middle of the pack athletes and no man’s land Don

Today we dovetail off Chattanooga 70.3 and Moro Bay. We start by talking about swimming and how it should not be taken lightly. We ask if shortening the swim cut off would make people train harder to be stronger swimmers? We also talk about bike congestion and if it’s really that bad or many people just aren’t prepared with their bike handling. This is really about putting yourself in race situations before you get to the race. Are you training enough in open water? Working on your bike handling? Taking the harder way home with hills, etc? How do you get your body ready for Race Speed. Topics: Camp packed leisure activity Moro Bay - Tough swim The swim cut off too long? Taking the swim seriously Was it the conditions or your fitness? Avoiding going back to the scene of the crime Massive fear in the water The swim will be hard Bike comfort Crowded bike course. Nervous? Getting used to game (race) speed Wind, bikes, crowds Expose yourself to the uncomfortable Train for strength and speed Create your own pressu

Today, we look at energy breakdowns for your swim, bike, and run. We also get into how to handle A, B, and C races. Are they really different? Are you setting goals for today or down the road? We also look at A, B, and C goals for each individual race. Do you want to see how much you can push the bike and still run? Swim hard or reel it in? How do you keep going on the bike. Self-talk, toughness, and nutrition. Can you put yourself in objective space? Are you ready to dig deep, or find in-race recovery points? What’s your your ceiling for discomfort on race day? Topics: Join Our Email list and get a free swimming PDF at C26triathlon.com Ironman Facebook group panic Setting your race strategy Building a checklist Goals: Time or performance? What’s the goal for today? A, B, and C Races How much energy do you use on each portion? A, B, and C Goals for the day If you feel good, take what you got Don’t fold, figure something out The performance spectrum How long can you go without imploding? Experimenting with nu

Today we give you all the secrets to more enjoyable training, which will obviously transfer into better racing . . . and maybe even a happier life. Are you going about your training in the right places with the right approach? Topics: Summer is here . . . Finding routes you enjoy Having great training options It’s hard to get burned out Finding a groove that works for you Refusing to run or ride inside Knowing what works The wind Power meters and FTP tests The pool vs. a lake Watts inside vs. Out Cycling outside is a total mental shift Running outside vs. treadmill Training routes that check the boxes Spontaneity and adventure Going with what feels right Figuring things out through experience Pro racing vs. amateur racing Feeling younger as you get older You’re either hurt or getting better Running shoe talk - Newton’s, K Swiss Over seeking comfort   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Lots of talk about open water including, how comfort, how to approach workouts, and length of stroke. More discussion about the feel for water today, and a sidebar into the feel for the bike and run. How often should you use the pull buoy? What about paddles? How to breathe right and fix dead spots in your stroke. Topics: Weather and running and emotions Open Water Training Integrity of swim workouts in open water Comfort in Open Water Smaller hands and feel for the water Counting strokes Timing of turning your head to breathe Feeling with your wrist Pauses and dead spots How to breathe Sighting as part of your stroke Weight training for swimming How often should you use a pull buoy?? Paddles/pull buoy/mixed with all out 50s Plain old genetics Find the optimum stroke for your body type Feel for the water, bike, and run ------------- Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

Are you struggling to get faster despite thinking your form is correct? Are you an adult onset swimmer that just can’t seem to solve the riddle? This podcast is for you. We go deep into being a stronger, faster, and more relaxed swimmer. We talk about the things you should actually be doing vs. spending your time on drills you don’t understand. Swimming is about connecting your mind to the action of the stroke. Today we look at ways you can truly get better by focusing on what works and not spending time overthinking. Topics: Setting a tone for the day There’s no excuse not to get better Doing everything right, but not getting faster Adult athletes Good drummers (an swimmers) don’t think too much Don’t fight the water Stop trying to change everything Get better at what you’re doing right We can see you thinking What’s your swim age? Early development Wiring first the first time Can’t seem to get a feel for the water Fist drill, skulling, doggy paddle Slow down to feel the water Feel for water is an enigma Fi