Crushing Iron Triathlon Podcast

Great questions today, and a call for you to find your racing super power. Is it a good idea to burn your biscuits before you take a relaxing vacation? How is Robbie approaching Ironman Texas and does he get nervous? What’s the best way to improve your run speed? Racing Ironman with your spouse. What do we think of caffeine gels and when’s the best time to use them? Improving swim pace. How much extra should you swim if it’s a weakness? Should you cycle more often? Are your racing others or yourself. Plus, flip turn and race etiquette outside of the IM athlete guide.  Topics: Horribly Hilly 100 Where’s Nick? Burn your biscuits before vacation? Easter vs Valentines day Does Robbie get nervous before Ironman TX? Ironman Race Day Etiquette  Pet peeves Best way to improve run speed? Form and mobility Flip turns Racing Ironman with your spouse Benefits and detriments to caffeine gels Swimming pace improvement.  4-5 days in the pool? Extra cycling? Why the swim is good for everything Race YOURSELF well You can’t m

Today is about understanding feel, your body, and learning how to “play” within training. The cast was a bit inspired by a new trend in MMA and boxing where they spar but don’t hit each other. They are more in the ring to work on form, footwork, and ensure better recovery. We think triathletes can learn a lesson from that. We talk about the power of stacking volume, understanding how fatigue masks fitness, and why finding a love for training easy is so powerful. We look at how hacks influence our mindset, true behavioral changes, and why many of us tend to lean toward going harder than we should. One of the biggest mistakes athletes make is going to hard on easy days, and going too easy on hard days. Get into a groove and be able to honor how you feel on any given day.  Topics:  When you’re itching to race Bad decisions Why “expect?” Why we don’t do many interviews You can go your own way Aqua Joggers rule the world Stacking Volume Run results over time Z1 and Z2 equal “play” “Im not a runner” Fatigue masks

Doing anything intensely 24/7/365 is difficult. I mean, why do you think Dennis Rodman needed to go to Vegas for a few days right in the middle of a 3-Peat run for the Chicago Bulls? In all seriousness, today is about injecting more fun into your routine. Adventure doesn’t have to be climbing the Alps (although that would certainly qualify), it can be as simple as adding a different route our going as long as you can on the bike this weekend. There’s also lots of opportunity for micro adventure within your daily workouts. What’s going to make you look forward to it? How can you enjoy doing things that come hard to you? As coaches were always looking for happy mediums and a big part of that rests on you. Enjoy our exploration of C26 the Jeopardy Show and Robbie’s potential adventure into the St. Louis Arch!  Topics:  Heal what ails you  24/7 structure breaks  Gut feelings . . .  When it’s all about Freedom Being huge growth “Hey coach, what happened to my swims?” Integrity of the workout Learning on our own 

We can chase dreams of others, but what works best for you? A lot of musicians say the most powerful note is the one not played, ghost notes. Today, we talk about how to get more out of your training by not leaking energy. We start with some Run Camp highlights and observations then turn into this idea of how we can practice “digging deep” or “finding the extra gear.” It’s all about balancing your energy in life and training. Sometimes we don’t nail it, but it’s important to be aware of those times when less might actually be more. We can take chunks of what other people do and use it for ourselves, but getting trapped in “being like them” instead of who we are can create endlessly unproductive loops. How much energy do we waste on worry and stress for no reason? How many time to we inflict self-punishment for something we feel guilty about? Two wrongs don’t make a right.  Topics: Plunging  Beautiful and Brutal Soul Searching  Emotional runs  Appreciating your ability What can we control on our own? Wasting

This is a RE-POST of episode 421 - We'll be back to regular Tuesday/Thursday when we return from Run Camp. Thanks! Be a part of the C26 Club for 2024.  ------- This is a great guide for RACE RUNNING and how to train for it. We focus on Ironman, but the same holds true for 70.3, Olympics, and Sprints. For one, we want to strengthen our chassis so we don’t have to walk. And, if we don’t handle the swim and bike right, none of this really matters. It’s a pretty deep dive into accumulated fatigue, accumulated fitness, how to know when you’re in good shape, and why bricks and your long runs might be disrupting your progress.  Topics:  Walk/run vs. Run Brick Running Overrated?? Your body doesn’t care what’s stressing it Running is Running  How to practice running on tired legs You don’t get extra points for running off the bike *When running off the bike makes sense Why you should run before you ride Don’t practice bad running form Run on the “freshest” legs Running off the bike feels weird, but . . .  Do you focu

We all like to have goals, but is that goal taking up too much space in your brain? Today, we look at Future Tripping and ways to release anxiety from our daily journey. One of the major goals of training should simply be, not being distracted by things that don’t matter right now. How do we get there on a daily basis? How do we get from not wanting to workout to putting on the shoes? There’s so much power in falling in love with the day to day and minute to minute. Wanting to be perfect or on the podium is a lot of unnecessary weight on our shoulders right now. We are much better off doing the work that is right in front of us and staying on track. Figure out how to make obtaining your goals feel easier, not harder.  Topics: Anxiety in training and life We have one major goal — not be distracted Puxatony Phil Sun roofs and Teslas  Stay out of the future  Pulling expectations out of thin air Planning on “something happening” Planning to be perfect Top Hats and Podiums Do the work in front of you Planning or

What are the keys to becoming a better and more efficient cyclist? Today, we look at the diffrent methods of training. We explore quality over quantity and also look at the "gameification" of cycling. We get into the biggest trap people fall into along with a detailed look at what it means to really improve your aerobic threshold. We talk about dialing in your zones and efforts, along with the lowest hanging fruit for most triathletes. Are you doing too much V02 max work? How do you train hard and race easy? We look at the importance of good torque and moving that ceiling. Neuromuscular connectivity along with great workouts to improve it. Big gear training and the power of grinding in a slow cadence. Avoiding knee pain. Learning how to feel out what your body is capable of today. Aerobic efficiency is the name of the game. Thanks for listening!  Topics: Negotiating moods in cloudy weather The 2024 Club Plan is Now Available!!  Introducing New Coaches!  The keys to inside cycling Different methodology when i

Are you performing to your potential or even understand what that means? Today we look into our mental and physical capacities and explore the idea that we ALL likely have “more” potential, but where do we want to put that energy? Today, we challenge ourselves to recall when we were “at our best” and look for reasons why.  Success has different definitions to everyone. What sacrifices are you willing to make to be your best at triathlon? Are you trying TOO hard? Not enough? Where’s the sweet spot in all of this? Sometimes we have to get out of our own way and understand that the process is truly the success. Investing ourselves into the journey, knowing we’ve done our best, and accepting the outcome. We can only be someone we’re not for so long. Is it a good result if it’s not healthy?  Topics: What we do can be kind of weird Living for yourself What’s the point of what we’re doing? When are/were we at our best? Back in the drinking days Is it a good result if it’s not healthy? How do we find the right key t

Great questions today as we start with how to move up from Sprints to your first 70.3. What is a runner’s high and the best way to get it? Deeper look at how to enjoy running more and finding the right mindset to love any of the three sports. Are you paying enough attention to what your body is saying? What about spin bikes for training? How do you go from a 7 hour to a 6 hour bike at Ironman? Is your appetite out of control after workouts?  Looking at sugar, coffee, and other stimulants. Caloric deficits. And why doesn’t Mike just dial in his potential and get on the podium? Topics: We were left off the list . . .  “Taster” tris and building to first 70.3 Never had a runner’s high? Do you have to love all three sports? Running too fast too often The mindset for loving something you dislike  Be creative It’s in the attitude Listen to your body and resistance Spin Bikes and Pelotons?  Steal mind on the trainer Going from 7 hours to 6 in Ironman bike Most people look for faster ways to progress, but . . .  My

Today we look at a wide range of topics, including the women vs. men, heavy lifting, strength training, disc wheels, being overweight, picking your first Ironman, turning your belief system on, and much more. Topics: Truth and facts? Does a rear disc help? What’s the cut off speed? Women and training - Do we pay attention to issues? Tracking cycles Heat adaptation - men and women Stacy Sims Men are from mars . . .  Every opinion is biased Strength in the off season? Lifting heavy Are you trying to be a better triathlete? If you like it and it feels good, do it How to pick your first Ironman Turning your belief system on Over-fat, under-fat Coaching Inquiries Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com

How fast, and how much should you be running? Today, we look at those questions and much more as we prepare for another triathlon season that is coming up on us quickly. Is the key to being a faster runner going really hard, or should you keep your run ceiling no faster than tempo? What are other variables that come into play? Should you taper for your 1/2 or 10k? How does biking and swimming work into your running puzzle for triathlon? Are you running too much? Focusing on recovery? Are you patient in your training, or always trying to prove something? Today, we look at the best ways to train if you want to be a better runner with a focus on low risk and high reward. Topics: The Season is coming quickly Early season races Terrain is a major variable Preparing for tough weather Running takes the most out of us Impact vs. no impact No matter how much you run . . .  Taper for a 10k or 1/2? The marathon is the hardest race?? Marathon recovery The puzzle that is triathlon The best ability is availability Trail m

Don’t believe everything you think, and certainly don’t let it affect your mood. Today, we look at minimal effective does, aka, doing as much as you need, but not more. You don’t always need to do more, more, more. Sometimes it’s better to put more energy into your form, or making sure your body is prepared to do more when it’s really needed. It’s difficult to stop when you’re ahead, and we’ll look at why this can be one of the most important skills you can learn. It applies to almost everything in our lives and there always seems to be a point of diminishing marginal returns if we go too far when we should probably be putting our attention someplace else. Do you need to go the distance just to prove you can before the race? Triathlon is about problem solving and keeping the links of the chain connected. But, there’s also beauty in going too hard or too far if you learn from it. Be critical, but don’t take the pestering voice in your head personally.  Topics: 750 equals tenure  Strap on . . . shoes Hanes kne

What happens when you don’t want to do something? Two choices. Bag it, or do it anyway. And when we DO do it, it builds strength, consistency, and the “talent” to break through when it gets rough in your tough training sessions or . . . your race. There’s a lot of power in using your pain and resistance in your favor. It’s the path to creating real change in your life. You’re always in the driver’s seat to do or not to do. It’s important to keep in mind that we are typically under fatigue and working through that fatigue is how we get stronger. Doing hard things make us happier. Next time you don’t feel like you don’t want to do something, flip your switch and realize the reason you don’t want to do it is EXACTLY the reason you should. Be disciplined, focused and versatile.  Topic:  Using your pain Working in the snow Why we should do things we don’t want Hard things make us happy A strenuous life is a good life How do we change? Harmony in the brain to fix the body “It just got real” Laughing at The Ironman

Are we ever really in control? Do we really think things will be better tomorrow?Finding a good swim, bike, run groove starts with small steps right now.  Today, we look at being a more productive person and embracing discipline for our journey.We really can change who we are, but we have to change our thinking and our habits to get there. Just because your Garmin doesn’t record something doesn’t mean it’s not valuable. Take building good habits seriously. Even if it’s only 10 minutes a day. That’s 60 hours a year and a ton of good momentum.  We’re all weak in some ways, but we’re all strong enough to be mindful of our weaknesses and let them drift away. It’s easy to fall back to the familiar, but if you really want to become someone different, mix things up in your life and find the strength to know the pain of change is just . . . you growing.  Slow down, be mindful, relax. Be the best you and let triathlon be a powerful supplement.  Topic:  Do the hard thing first New you, new me  Snow Trick your brain In

We can’t have it all at once. Today, we look at building momentum by doing little things and building an exciting process that leads you to completing that extreme goal. It could be breaking an addiction or finishing Ironman, but whatever it is, we are better off doing it in a way that doesn’t depend solely on willpower. Do you make enough time for yourself? Are you saying yes or no to the right things? Are you setting the right kinds of goals? There is a ton of power in creating process driven goals and really drilling into the enjoyment of the process itself. When you see someone glide by you in a race, it’s not usually their determination, it is long hours of doing the work and drilling deep. Get out of the “suck it up” cycle and build tactics that engage you in the little things that most people don’t do.  Topics: Expect it to be cloudy Upcoming Camps ‘Why wait to build momentum? Have you honestly made the time? Discipline is Destiny Being disappointed in yourself Why Wait? Wasting time on the screens Mo

(This is a re-post of Episode #645 from this time last year) This is the perfect de-motivational storm and it’s up to us to create “something” that starts some momentum. Do you have 20 minutes today? Tomorrow? This is a great way to stay in the game and prime yourself for next week. We get in bad habits of thinking we need more time to do a workout that “is meaningful” but little movements create big results. Now is the time to stay on the train. Don’t put it off until next week or the next. Don’t talk yourself into postponing the progress train. Action creates understanding. Topics: 2023 Training Plans for 70.3s and Ironman Christmas Gifts and Gorging  Staying on the Train Off The Grid too far? Taking a Day Off Is a Skill Hibernation and Nature Shorter Days It’s the perfect De-Motivation Storm Positive momentum Staying engaged with the process Internal Battles Negotiating with ourselves The Lazy Devil on your shoulder  The underrated 20 Minutes 20 minutes a day is 130 Hours a year  This helps you feel bette

These next few weeks are tricky to navigate, so a good approach might be to focus on simply feeling good.  It’s easy to overplay our goals way too early when we should be setting ourselves up to train, so we can train, like we need to train. Exercise is supposed to give you energy and now is a good time to keep that in mind. Motivation is thin, so don’t waste it. There is a lot of pressure on being perfect, so look to the liberation in imperfection. Set yourself up for repeated successes. Train to feel good. Put yourself in a position to hit the ground running under control when the new year drops.  Thank you for listening to our podcasts. We really appreciate you and wish you and your family a Merry Christmas and a Happy New Year.  Topics: Fake work  Stock Traders getting lax  No man’s land for training  Wasting motivation? New Years Day on a Monday Choice Days  New car or used car Brand new bike lessons The liberation in imperfection  Self sabotage Unsustainable progress Great is the enemy of good I’m doin

The range of emotions we face after a single workout can be staggering. Sometimes it can seem like the end of the world or the best day ever, but today we look at why these feelings shouldn’t dictate the big picture. We talk about deception tough training weather, even when you think you feel great. We talk about mental toughness and micro recoveries throughout the day. We look at reacting slowly when you want to find the truth. We all have stress building in the undercurrents of our lives and it’s important to recognize what’s going on below the surface. We get into tackling challenges and really learning from your mistakes. Also understanding zone 2 pace vs. zone 2 effort. Control expectations and stay in the pocket. Thoughts are fleeting . . . let them go.  Topics: AKA Divining Rods Micro recoveries Tough training weather Heat vs. Cold How does your body respond? Ideal running conditions The body works hard to heat and cool It’s all about how you use energy Usual Zone 2 pace . . . or effort? Build mental

Are you working on the right things for long enough? Today, we look at base, build and peak phases from the perspective of different athletes with different backgrounds and personalities. We talk about building training in a way that keeps you engaged, but also moves you in the right direction over the course of a year. We look at why one of our goals as athletes is to figure out how to become a fan of “boring” in the sense that not much replaces a strong aerobic base in long course. Can we figure out how to love what we hate and do it more? That’s usually a good sign of what needs to be worked on. Also, having the confidence to be creative with training to make it more enjoyable. What about blocks with no recovery weeks? Can you be dedicated to aerobic work? Maybe need less peak training? Tons of questions and observations about how we approach a season and how you can get the most out of your mind and body.  Topics:  Best and worst Christmas Gifts Water sticks? Practical training for individual athletes Ba

Change, both good and bad, can be hard to recognize because real change happens over time. Today, we look at how to appreciate the actions you take, even though they don’t seem like much right now. How do we know that we’re improving, getting stronger, or moving the right direction? Sometimes it’s about shifting your “satisfaction perspective” and knowing what’s best for you. We get into diet changes, building strength, getting faster, and recognizing things that truly make us happy. We look at being an advocate for yourself and recognizing your trends. We talk about why being “fit” doesn’t always mean someone’s “healthy.” And we talk about the difference between looking and seeing something. The clarity of what’s real and what’s not.  Topics:  Growing when you have the opportunities Over the road trucker  When tears are shed The Coach/Athlete relationship is personal High burnout rate for coaches AND athletes We all want return on investment It’s hard to recognize slow improvement Being “fit” doesn’t always